The Sentinel: Search results for nutrition

Ways to reduce food insecurity for toddlers and infants in your community

Family Features -- Food insecurity isn't a new problem in the United States, but the economic upheaval created by the COVID-19 pandemic accelerated the problem.

During the pandemic, households in the United States with children experienced an increase in food insecurity, despite overall rates of food insecurity staying the same. In 2019, 13.6% of households with children were food insecure, but by 2020, that number increased to 14.8%, according to data from the U.S. Department of Agriculture.

In general, child food insecurity rates are higher than overall food insecurity rates, according to the annual Map the Meal Gap study conducted by Feeding America, a nationwide nonprofit network of food banks. According to data from the Children's Defense Fund, this is particularly prevalent among low-income families, single mother households and Black and Hispanic households.

What Food Insecurity Means for Children

Food insecurity and hunger are closely related but not quite the same. People who are food insecure don't have reliable, ongoing access to an adequate supply of affordable, nutritious food. Hunger is a physical condition; food insecurity reflects barriers to obtaining food such as finances, physical location and transportation.

Infants and toddlers are particularly vulnerable to nutrient deficiencies because their nutrient needs are high, especially in relation to the size of their stomachs and appetites. Caregivers in food-insecure households may have little choice but to settle for cheaper, energy-dense but nutrient-poor foods. As a result, food-insecure infants and toddlers are not receiving adequate nutrition even when they may be receiving enough calories to satisfy hunger.

Even if a child isn't physically starving, inadequate nutrition can negatively affect health in numerous ways, including immune system function, low weight, learning and developmental delays, vitamin deficiencies and more.

Ways to Help Promote Better Nutrition

Support good nutrition during infancy and toddlerhood for your own children and others in the community with these practical tips:

* Participate in (or introduce those in need to) aid programs. Government nutrition assistance programs help provide essential nutrition needs during infant and toddler years. One example is the Special Supplemental Nutrition Program for Women, Infants and Children (WIC), which provides a variety of resources including food and health care referrals to support mothers and young children at nutritional risk, including pregnant, breastfeeding and post-partum women, as well as infants and children up to age 5.

Another example is the Supplemental Nutrition Assistance Program (SNAP), which provides benefits low-income families can use to purchase nutritious foods. For children and adults who are enrolled in certain care programs, the Child and Adult Care Food Program (CACFP) helps ensure they have access to nutritious meals and snacks.

* Make purchases that work extra hard. In addition to producing foods that encourage better nutrition for children, some brands also make contributions that help offset food insecurity. For example, for every box of Plum Organics Super Smoothies purchased, the company donates a pouch to a child in need through its "The Full Effect" program. The smoothie is a specially formulated blend of fruits, vegetables, legumes and grains with no added sugars designed to fight malnutrition and help fortify the diets of children who don't have access to regular, healthy meals.

* Act as a role model for healthy choices. Children learn by example, so be sure your little ones see you enjoying nutritious snacks, filling your plate with appropriate portions and preparing well-rounded meals. When kids are exposed to a wide range of healthy options early in life, those food choices become the norm as they grow older.

* Volunteer at a food bank. Getting hands-on by donating your time at a local food bank can help you understand the complexity of food insecurity. Many nutritious selections are perishable, and transporting and storing perishable goods is costly. Volunteers help offset a food bank's operational expenses by contributing labor to sort donated items, prepare deliveries and more.

To find more information about foods that provide infants and toddlers the nutrients they need, visit plumorganics.com.

Latest diet guidelines features new guidance for infants and toddlers

In the United States, more than half of all adults have in our country suffer from one or more chronic diseases that would be preventable proper eating habits and regular exercise. Every five years since 1980, the U.S. Department of Health and Human Services (HHS) and U.S. Department of Agriculture (USDA) has published the Dietary Guideline for Americans to help citizens adopt and maintain a healthier diet and lifestyle.

Primarily intended for policymakers, nutrition educators and healthcare providers, the report outlines steps to help people improve their overall eating habits.

In the latest report, there are now new national guidelines designed for the unique nutrition needs of pregnant women, lactating moms, infants and toddlers.

One of the key takeaway in the report is how important eggs are as a first food for infants and toddlers, as well as for pregnant women and lactating moms. As a vital source of nutrients for people of all ages, eggs provide several key nutrients important for babies during the time in which their brains are most rapidly developing.

Choline, a nutrient found in large quantities in eggs and now a recommended first food for babies to reduce risk for an egg allergy, has now been recognized as important for brain health.

"Understanding the importance of nutrition in the first years of life builds a foundation for lifelong health and prevent chronic disease."

According to the American Egg Board, just one large egg provides the daily choline needs for babies and toddlers, and two large eggs provide more than half of daily choline needs for pregnant moms.

The report notes that between 4-6 months of age and when a baby is developmentally ready introducing "potentially allergenic foods" like eggs, peanuts, shellfish and soy products with other complementary foods is a good idea. Authors say there is "no evidence that delaying" adding allergenic foods to an infant's diet will prevent the development of a food allergy. In fact, it may also help reduce the risk of one.

"The new Dietary Guidelines for Americans confirm what the science has shown: eggs provide critical nutritional support for brain health, and they play a crucial role in infant development and prenatal health," said Emily Metz, president and CEO of the American Egg Board. The AEB is the U.S. egg industry's national commodity marketing board whose mission is to increase demand for eggs and egg products through research, education and promotion. "With 90% of brain growth happening before kindergarten, eggs help make every bite count, especially when babies are just being introduced to solid foods."

Gerber Products Company, a leading company in infant nutrition founded in 1928, says understanding the importance of nutrition in the first years of life builds a foundation for lifelong health and prevent chronic disease.

"These new Dietary Guidelines are a tremendous step in the right direction to set up moms and babies for long-term success in their health," said Dr. Erin Quann, Registered Dietitian, head of Medical Affairs at Gerber/Nestlé Nutrition. "At Gerber, research such as our Feeding Infants and Toddlers Study (FITS) informs everything we do – from the products we make, the nutrition education we deliver and the services we offer. We are thrilled to see this science-based approach to baby's nutrition take a more prominent place within the Dietary Guidelines for Americans."

One of the recommendations is for approximately the first 6 months of life, infants should feed exclusively on breast milk and continue to feed on mother's milk through at least the first year or longer, if desired. When human milk is not available an iron-fortified infant formula is the next best thing.

The diets of infants and toddlers should avoid foods with little nutritional value and large amounts of added sugar. Sugar-sweetened beverages like fruity drinks for babies and toddlers should be avoided.

The report also points out that during the second year of life children continue to have high nutrient needs from small amounts of foods. Toddlers should consume a variety of nutrient-dense fruits, vegetables, whole grains and dairy products like cheese, milk and yogurt. High protein foods, including lean meats, poultry, eggs, seafood, nuts, and seeds are also recommend to promote healthy early development.

"From Gerber infant cereals fortified with iron, to nutritious meal and snack options with fruits, veggies and whole grains, and even beverages made without added sweeteners, Gerber has long been developing products that make every bite count," said Sarah Smith-Simpson, principal scientist at Gerber. "The release of these new Dietary Guidelines reinforces our mission to establish healthy eating habits right from the start. Gerber will continue our work to advance research and high-quality products that further support baby's dietary needs."

Many adults with Type 2 diabetes in the U.S. are not meeting optimal heart health targets

by American Heart Association

DALLAS — Fewer than 1 in 5 adults with Type 2 diabetes in the U.S. are meeting targets to reduce heart disease risk. Fortunately, available therapies can help when combined with new approaches that address social determinants of health and other barriers to care, according to a new American Heart Association scientific statement published today in the Association’s flagship journal Circulation. A scientific statement is an expert analysis of current research and may inform future clinical practice guidelines.

"This new scientific statement is an urgent call to action to follow the latest evidence-based approaches and to develop new best practices to advance Type 2 diabetes treatment and care and reduce CVD risk," said Joshua J. Joseph, M.D., M.P.H., FAHA, chair of the statement writing group and an assistant professor of medicine in the division of endocrinology, diabetes and metabolism at The Ohio State University College of Medicine in Columbus, Ohio. "Far too few people – less than 20% of those with Type 2 diabetes – are successfully managing their heart disease risk, and far too many are struggling to stop smoking and lose weight, two key CVD risk factors. Health care professionals, the health care industry and broader community organizations all have an important role to play in supporting people with Type 2 diabetes."

Type 2 diabetes is the most common form of diabetes, affecting more than 34 million people in the U.S., representing nearly 11% of the U.S. population, according to the U.S. Centers for Disease Control and Prevention’s 2020 National Diabetes Statistics Report, and cardiovascular disease (CVD) is the leading cause of death and disability among people with Type 2 diabetes (T2D). Type 2 diabetes occurs when the body is unable to efficiently use the insulin it makes or when the pancreas loses its capacity to produce insulin. People with T2D often have other cardiovascular disease risk factors, including overweight or obesity, high blood pressure or high cholesterol. Adults with T2D are twice as likely to die from CVD — including heart attacks, strokes and heart failure — compared to adults who do not have T2D.

The new scientific statement, based on the writing group’s extensive review of clinical trial results through June 2020, addresses the gap between existing evidence on how best to lower cardiovascular risk in people with T2D and the reality for people living with T2D. Targets to reduce CVD risk among people with T2D include managing blood glucose, blood pressure and cholesterol levels; increasing physical activity; healthy nutrition; obesity and weight management; not smoking; not drinking alcohol; and psychosocial care. Greater adherence to an overall healthy lifestyle among people with T2D is associated with a substantially lower risk of CVD and CVD mortality.

"In the United States, less than 1 in 5 adults with T2D not diagnosed with cardiovascular disease are meeting optimal T2D management goals of not smoking and achieving healthy levels of blood sugar, blood pressure and low-density lipoprotein (LDL) cholesterol, also known as ‘bad’ cholesterol," Joseph said.

A surprisingly large proportion – as high as 90% - of factors to effectively manage CVD with T2D includes modifiable lifestyle and societal factors. “Social determinants of health, which includes health-related behaviors, socioeconomic factors, environmental factors and structural racism, have been recognized to have a profound impact on cardiovascular disease and Type 2 diabetes outcomes,” he said. “People with T2D face numerous barriers to health including access to care and equitable care, which must be considered when developing individualized care plans with our patients.”

Shared decision-making among patients and health care professionals is essential for successfully managing T2D and CVD. A comprehensive diabetes care plan should be tailored based on individual risks and benefits and in consideration the patient’s preferences; potential cost concerns; support to effectively manage T2D and take medications as prescribed, including diabetes self-management education and support; promotion and support of healthy lifestyle choices that improve cardiovascular health including nutrition and physical activity; and treatment for any other CVD risk factors.

"One avenue to continue to address and advance diabetes management is through breaking down the four walls of the clinic or hospital through community engagement, clinic-to-community connections and academic-community-government partnerships that may help address and support modifiable lifestyle behaviors such as physical activity, nutrition, smoking cessation and stress management," Joseph said.

The statement also highlights recent evidence on treating T2D that may spur clinicians and patients to review and update their T2D management plan to also address CVD risk factors:

New ways to control blood sugar

The American Heart Association’s last scientific statement on blood sugar control was published in 2015, just as research was starting to suggest that glucose-lowering medications may also reduce the risk of heart attack, stroke, heart failure or cardiovascular death.

"Since 2015, a number of important national and international clinical trials that specifically examined new T2D medications for lowering cardiovascular disease and cardiovascular mortality risk among people with Type 2 diabetes have been completed," Joseph said. "GLP-1 (glucagon-like pepdite-1) receptor agonists have been found to improve blood sugar and weight, and they have been game changers in reducing the risk of heart disease, stroke, heart failure and kidney disease." GLP-1 medications (injectable synthetic hormones such as liraglutide and semaglutide) stimulate the release of insulin to control blood sugar, and they also reduce appetite and help people feel full, which may help with weight management or weight loss.

In addition, SGLT-2 (sodium-glucose co-transporter 2) inhibitors (oral medications such as canaglifozin, dapagliflozin, ertugliflozin and empagliflozin) have also been found to be effective in reducing the risks of CVD and chronic kidney disease. SGLT-2 inhibitors spur the kidneys to dispose of excess glucose through the urine, which lowers the risk of heart failure and slows the decrease in kidney function that is common among people with T2D.

"Cost may be a barrier to taking some T2D medications as prescribed, however, many of these medications are now more commonly covered by more health insurance plans," Joseph said. "Another barrier is recognition by patients that these newer T2D medications are also effective in reducing the risk of heart disease, stroke, heart failure and kidney disease. Increasing public awareness about the link between CVD and T2D and provide support, education and tools that help improve T2D and reduce CVD risk are at the core of the Know Diabetes by Heart™ initiative, from the American Heart Association and American Diabetes Association."

Personalized blood pressure control

The statement highlights that individualized approaches to treating high blood pressure are best. These approaches should consider ways to minimize the side effects of hypertension treatment and avoid potentially over-treating frail patients.

Importance of lowering cholesterol levels

Statin medications remain the first line of lipid-lowering therapy, and the Association suggests other types of medications may be considered for people unable to tolerate a statin or who aren’t reaching their LDL cholesterol targets with a statin. These medications may include ezetimibe, bempodoic acid, bile acid resins, fibrates and PCSK-9 inhibitors, depending on the individual’s overall health status and other health conditions.

Re-thinking aspirin use

Older adults (ages 65 years and older) with T2D are more likely than those who do not have T2D to take a daily low-dose aspirin to help prevent cardiovascular disease. However, it may be time to review if daily low-dose aspirin is still appropriate. Recently published research suggests the increased risk of major bleeding from aspirin may outweigh the benefits, and newer, more potent antiplatelet medications may be more effective for some people.

The statement reinforces the importance of a comprehensive, multidisciplinary and individualized approach to reduce CVD risk among people with T2D. Optimal care should incorporate healthy lifestyle interventions, and medications and/or treatments including surgery that improve T2D management and support healthy weight and weight loss. Social determinants of health, structural racism and health equity are important factors that must also be considered and addressed.

Fighting cancer with tomatoes

by Matt Sheehan

OSF Healthcare

You’ve heard the term “an apple a day keeps the doctor away.” Well, how about, “tomatoes each week, keeps your health at peak?”

Not only are these bright red, juicy fruits filled with vitamins and minerals, but they can also lessen the risk of cancer, says Katrina Sommer, an advanced clinical dietitian with OSF HealthCare.

“They have these extra ‘bonus nutrients’ we call phytochemicals. They’re found in plant foods, and these help us fight inflammation and act as an antioxidant. This helps get the free radicals out of there that lessen the risk for cancer development,” Sommer says.

Photo: Yves Deploige/Unsplash

Sommer and her team at the OSF Cancer Institute in Peoria, Illinois work alongside cancer patients on what diet is best for them to fight cancer. She says plant foods play a huge role.

“We know a diet that is mostly plant-based, can help lower our risk for cancer and other diseases like heart disease and diabetes,” Sommer says. “It helps us keep a healthy weight, too.”

What is Lycopene?

“Lycopene is one of those phytochemicals. There’s a lot of different groups of these phytochemicals. One of them is called carotenoids. Carotenoids a lot of times will give the plant food its color. Lycopene is a type of carotenoid and gives the tomato that bright red or orange color,” Sommer says. “Lycopene is also found in watermelon, grapefruit and is the red or pink color you see.”

The National Institutes of Health (NIH) identified 72 human and animal studies and concluded that lycopene contained anti-cancer activities. Now, the NIH says the next step is to identify a population that might benefit from lycopene supplementation.

“It’s been shown that eating tomatoes a couple times a week can help lessen the risk of metastatic prostate cancer,” Sommer adds.

Cook tomatoes and drizzle olive oil

“These need to be absorbed very well in our system. To do that, cook them and you can drizzle olive oil on them so we can absorb those nutrients optimally,” Sommer says.

What if I don’t like tomatoes?

“Think of those tomato foods that are cooked. Tomato sauce or tomato soup are good options. They help absorb the lycopene and carotenoids that are in there. So, it doesn’t just have to be a fresh tomato on a salad, you can eat it cooked as well,” Sommer says.

How can red meat or processed meat affect my risk for cancer?

“Something to consider is how much meat you’re eating, especially red meat and processed meat. Too much of these can raise the risk of developing cancer,” Sommer says. “Same with drinking alcohol. We want to lower the amount of alcohol we drink or avoid it if we can.”

Another food factor to consider if you want to avoid cancer - Sommer says to watch out how much added sugar you have in your diet. Too much added sugar intake can affect our weight in negative ways, while not providing any beneficial nutrition. Sodas are a part of this equation due to the added sugar and lack of beneficial nutrition they offer.

“Eating too much fast food or processed food doesn’t have the nutrients we need. It might not have the fiber we get in the plant foods. It doesn’t really help our bodies fight inflammation or cancer risk, so it can raise the risk for cancer developing,” Sommer says.

Overall, Sommer recommends being more mindful of your overall diet and considering the foods and drinks you’re bringing into your body if you want to do everything you can to prevent cancer.

Pre-workout supplements not for teen and youth athletes, a healthy diet is safer

by Matt Sheehan
OSF Healthcare

The question is should middle- or high school-aged kids use these supplements? The answer: Probably not.

PEORIA - Did you have a childhood hero? If so, you likely aspired to emulate them and their achievements.

Nowadays, your kids may see their favorite athlete or influencer using pre-workout supplements, whether on social media or in stores, to enhance their performance in the gym or on the field.

What are pre-workout supplements?

Photo: Aleksander Saks/Unsplash

Pre-workout supplements come in various names, flavors, and sizes. Some popular options are creatine and branched-chain amino acids (BCAA). While creatine and the main ingredient in most pre-workout supplements is caffeine, most BCAAs don’t contain caffeine.

These supplements are taken before a workout or athletic match with the goals of increasing endurance, muscle mass, and reducing recovery time. But the question is should middle- or high school-aged kids use these supplements? The answer: Probably not.

What are the risks of pre-workout supplements?

“These can cause increased heart rate or heart burn. You’re also taking a lot of supplements that are going straight to your gut. You can see some nausea, vomiting, diarrhea or constipation. They’re also not well-monitored, the U.S. Food & Drug Administration (FDA) isn’t regulating these very closely,” says Erica Dawkins, a dietetic intern with OSF HealthCare.

Taking it further, kids with heart defects need to steer clear of these supplements.

“A lot of times we see defects or heart irregularities that somebody isn’t even aware of. They don’t know that until they take something like this and have an adverse event,” Dawkins says. “So, if you already know, avoid these because we don’t want to throw that heart into an abnormal rhythm it might not be able to come back from.”

What are the benefits of pre-workout supplements?

“A lot of them will already have beta-alanine or branched-chain amino acids which help improve recovery time and reduce fatigue,” Dawkins says. “We also see some nitrates used that help improve blood flow to the muscles.”

Most pre-workouts are intended for healthy adults in moderation. Pregnant and nursing women are generally advised to avoid them due to the high caffeine content.

“Focus first on making sure you’re having quality workouts, then introduce healthy nutrition,” Dawkins says. “We want to make sure we’re getting that nutrition throughout the day. Especially if we’re working out multiple times throughout the day. If you’re working out within two to four hours, make sure you’re getting a snack. We see a lot of benefits for pre-workout snacks or snacks during half-time. We also want to make sure we’re staying adequately hydrated.”

Dawkins says leafy and root vegetables like spinach, lettuce and beets are a great, natural option.

“Those have the natural nitrate in it. So, we’re getting the same effects we would from a pre-workout supplement, just in our regular diet,” Dawkins adds.

Having a conversation with your child’s pediatrician or sports medicine physician is extremely important if you are wondering what supplements should or should not be added into their routine.

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Experts say we need to expand our definition of health, and here's why

Poor nutrition can contribute to a range of chronic health conditions

(StatePoint) - Many Americans view health as a product of the medical care they receive. However, public health experts say that’s just one piece of the puzzle.

"In reality, our health is shaped more by the zip code we live in than the doctor we see. In fact, where we live, our financial circumstances, our access to affordable, nutritious foods, and other non-medical factors overwhelmingly influence our physical and mental health," says Dr. Shantanu Agrawal, chief health officer, Anthem, Inc.

These factors that Dr. Agrawal refers to are known as "social drivers of health" (SDoH), and they determine up to 80% of our health outcomes, according to Robert Wood Johnson Foundation research.

As part of "What’s Driving Our Health," Anthem’s campaign to start a national conversation around whole health, the healthcare company recently conducted a study to learn more about Americans’ perceptions of what health really means. Here are some of the study’s top findings:

• While 46% of Americans are unaware of the concept of social drivers of health, once given the definition, 60% agree that their local community is facing at least some health issues related to them.

• Americans of color are disproportionately affected by the consequences of SDoH. While 58% of white respondents report that their local community is facing at least some health issues related to SDoH, 69% of Hispanic and Latino respondents report the same, as do 68% of Asian respondents and 68% of Black/African American respondents.

• Poor nutrition can contribute to a range of chronic health conditions, and 50% of those surveyed say it is hard to find affordable, healthy food in their local community.

• Though 70% of Americans live near at least one hospital or medical center, one in five say that lack of transportation has kept them from medical appointments. What’s more, nearly one-third struggle with access to health services and care.

• Internet access not only determines whether one is able to use important health services such as telemedicine, it deeply impacts educational outcomes and access to economic opportunities, including employment. Yet, only 39% of Americans believe it significantly impacts their health.

• Some additional factors that can drive health outcomes in the short and long term include access to green spaces, educational opportunities, economic stability and living in a safe community.

Where to Start

More than 80% of those surveyed believe that healthcare entities, local government, private citizens and employers share responsibility to address the many social drivers of health. While these issues are complex and no one entity can fully address all the social drivers alone, here is what you can do today:

1. Connect the dots. Visit WhatsDrivingOurHealth.com to read the full report and learn more about whole health and its drivers.

2. Spread the word. Share what you’ve learned about the ways social drivers affect you and your community and follow the conversation on social media using #DrivingOurHealth.

3. Join the conversation. Understanding is the first step in making positive change. Engage with friends, family, and community members about the many ways to address health-related social needs in your community.

"The sooner we broaden our definition of health, the sooner we can address the many factors that affect people’s ability to thrive," says Dr. Agrawal.

4 tips for a healthier Halloween

Illustration by S. Bartels/Pixabay

Brandpoint - Candy, sweets and seasonal treats - it's officially dessert season, and you may be starting to think about how you'll stay on track with your nutrition goals this year. While there's nothing wrong with a little indulgence, it can be overwhelming when the kids bring home their overflowing bags of candy.

"We're coming up on several months of holidays and it's so fun to celebrate with our favorite candy and treats," says Kristin Kirkpatrick, M.S., registered dietitian and Quest endorser. "But there can be too much of a good thing, so it's important to take some proactive steps to stay on track while also enjoying yourself."

Kirkpatrick is dishing out her tips on how to make this year's trick-or-treat season festive while sticking with healthy behaviors when it comes to candy and sweets.

1. Watch out for "snack-sized" portions.

A "fun-sized" or "snack-sized" piece of candy may seem harmless, but a common misconception is that this smaller candy is healthy for you, according to Kirkpatrick. However, even a snack-sized candy bar is high in sugar. And because they're small, you may be tempted to eat several pieces, sometimes even more than a standard-sized serving. Instead, be mindful. Keep track of how many snack-sized treats you eat to ensure you're not overindulging.

2. Opt for smart swaps.

Choosing a candy option that has more protein and isn't packed with sugar and net carbs, such as the Quest Chocolatey Coated Peanut Candies, can allow you to stick to your nutrition goals while still enjoying a sweet treat. With 10 grams of protein and 1 gram of sugar per serving, this treat delivers the crunch, sweetness and might help "scare" away the candy cravings you might experience during Halloween. If you prefer traditional candy, choose a kind that has a little fiber (such as nut-based candy). This can help fill you up quicker, meaning you may eat less overall.

You can also stock up on healthier options for snacks and treats for your kids - and yourself. For example, you can find snack servings of popcorn, pretzels, cheddar crackers, trail mix and dried fruit.

3. Fuel up before trick-or-treating. Before you head out the door for a night of spooky fun and candy hunting, be sure to serve your family a nutritious, balanced meal with protein and fiber. This can help your kids feel full and energized and may prevent them from overindulging on sweets later in the night.

4. Share your sweets with others.

After a long night of trick-or-treating, sit down with your kids and help them go through their stash. Have them pick out a few of their favorite candies, then talk to them about the benefits of sharing and allow them the opportunity to give to others. Ask your local food pantry or shelter to see if they are accepting Halloween candy. This can help your family make healthy choices after Halloween while also donating to a good cause.

If you're not able to donate the treats, consider freezing it for later or using it for baking during the holiday season.

Consider these tips to make managing Halloween candy in your house a little easier this year. And for more sweet swaps, check out questnutrition.com.

What we eat is the biggest risk factor for heart disease

by Tim Ditman
OSF Healthcare

URBANA - Philip Ovadia, MD, has a roadmap for the next time you go to the grocery store: stick to the outer sections. That’s where you’ll find fruits, vegetables, dairy and less processed meats.

The further in you go, the more likely you are to encounter sugary, processed foods that can harm your health when consumed en masse.

“What we eat on a daily basis is the biggest risk factor for developing heart disease,” says Dr. Ovadia, an OSF HealthCare cardiothoracic surgeon who, himself, changed his eating habits and went on a weight loss journey.

Moreover, he says, health care experts have moved away from high fat and high cholesterol foods driving heart disease risk. That’s not a license to eat those foods all the time. But it’s more important, experts say, to keep an eye on sugary and processed foods.

Some chief examples: candy, snack cakes, cereal, cookies, chips, crackers and packaged or canned food. Think boxes, bags and colorful labels. After all, the manufacturers want you to buy the products.

And here’s one you’ll hear many doctors say: don’t drink your calories. In other words, avoid excess sugary drinks like soda and juice.

“The problem with fruit juices, as opposed to eating the fruit, is that a lot of the fiber has been stripped out of the juice,” Dr. Ovadia warns. “You’re getting very concentrated levels of sugar.”

For example, Dr. Ovadia says a glass of orange juice may contain the juice of around eight oranges. You wouldn’t think twice about downing the orange juice, but would you eat eight oranges in one sitting?

Consequences

In the short term, Dr. Ovadia says eating a lot of sugary and processed foods will cause your blood sugar level to rise.

“Increased sugar in the bloodstream is directly damaging to our blood vessels,” Dr. Ovadia says. “This is one of the things that can start the process of plaque formation, or blockages, in the blood vessels.”

Long term, Dr. Ovadia says your body can become insulin-resistant. Insulin is the primary hormone your body uses to control blood sugar level. If you’re insulin-resistant, insulin can’t do its job. Dr. Ovadia says this is a precursor to diabetes and metabolic syndrome, a cluster of unhealthy conditions. Both are “major” risks for heart disease, he says.

Some tips:

Look for “added sugar” on the food or drink label, and consider skipping that food.

Find foods that are as close to naturally occurring as possible. As Dr. Ovadia puts it: things that grow in the ground or things that eat things that grow in the ground.

“You should be able to look at your food and know exactly what’s in it,” Dr. Ovadia says. “It should have simple ingredients. You can look at them and know what they are.”

Or ask yourself: would my great grandparents have this food available? Would they even recognize it as food?

For breakfast, try fresh fruit or a hard-boiled egg instead of a biscuit. For lunch, eat a salad with ingredients you mixed instead of a pre-packaged salad. And for dinner, get a lean protein like chicken or fish from the deli counter, not sliced meat in a package.

Pay attention to how you feel after eating.

“If you find yourself getting hungry very quickly after eating, that’s a sign that food is not providing your body with the nutrition it’s looking for,” Dr. Ovadia says.

That means you shouldn’t look at junk food as “in moderation,” Dr. Ovadia says, because you’ll most always be left hungry. He prefers the phrase: “the lower junk food, the better.”

Key takeaways:

Sugary, processed foods are a big risk for heart disease.
When shopping, stick to the outer aisles. Buy items with simple ingredients.
If you feel hungry again soon after eating, the food you ate is likely not providing the body the nutrition it needs.

Top recommended diet by nutrition experts could also reduce risk of dementia

by Tim Ditman
OSF Healthcare

SAVOY - Among the New Year’s resolutions worldwide, many people have pledged to find and stick with a healthy diet. But there’s a lot more to it than just grabbing every “reduced fat” item off the grocery store shelf.

Photo: Dana Tentis/PEXELS

Exploring the popular options

U.S. News and World Report recently consulted a panel of medical and nutrition experts to rank the best diets. The Mediterranean diet topped the list. Dr. Whitehorn says this diet is based on the eating habits of people who live near the Mediterranean Sea. It’s a plant-based diet, incorporating fruits, vegetables, whole grains, brown rice and seafood.

An added benefit: new research shows the Mediterranean diet could reduce dementia risk.

“The Mediterranean diet is actually pretty easy to follow. But you need to make sure you have the right food in your home,” Dr. Whitehorn says. “It might be a little more difficult during the winter to get fresh fruits and vegetables. If you can’t, frozen is OK. Canned is OK. But we recommend you rinse the canned food first to decease some of the salt.”

Number two on the U.S News list is a plan Dr. Whitehorn recommends often: dietary approaches to stop hypertension, or the DASH diet. It recommends foods that are low in sodium and high in magnesium and potassium.

Some people may incorporate fasting into their diet. Dr. Whitehorn says fasting, when done in consultation with a medical expert, can work. But she’s hesitant to recommend it broadly.

"Our bodies need nutrients every couple hours. So to not eat anything for 12 hours can cause other problems," Dr. Whitehorn says. "If you’re diabetic and don’t eat for 12 hours, your blood sugar could drop too low. Then when you eat, it could go too high."

Avoid misinformation and fads

Watch out for fad diets on social media, Dr. Whitehorn says. Remember the saying: if it’s too good to be true, it probably is.

"Fad diets are not consistent. They’re not healthy. They don’t provide you the nutrients you need. If it requires you to take a pill or drastically reduce your calories, it’s not really a healthy diet. It can only be followed in the short term."

On the contrary, working out a diet plan with your health care provider has a better chance of achieving long term results.

"A healthy diet gives you the energy you need to do everyday activities," Dr. Whitehorn says. "It has been shown to increase your life expectancy. And it helps prevent chronic medical problems like high blood pressure, diabetes, cancer and heart disease."

Are pre-workout supplements a healthy option for young athletes?

by Matt Sheehan
OSF Healthcare

PEORIA - Did you have a childhood hero? If so, you likely aspired to emulate them and their achievements. Nowadays, your kids may see their favorite athlete or influencer using pre-workout supplements, whether on social media or in stores, to enhance their performance in the gym or on the field.

What are pre-workout supplements?

Photo:Aleksander Saks/Unsplash

What are the risks of pre-workout supplements?

Taking it further, kids with heart defects need to steer clear of these supplements.

What are the benefits of pre-workout supplements?

Most pre-workouts are intended for healthy adults in moderation. Pregnant and nursing women are generally advised to avoid them due to the high caffeine content.

Alternatives for improving athletic performance in kids

Dawkins says leafy and root vegetables like spinach, lettuce and beets are a great, natural option.

“Those have the natural nitrate in it. So, we’re getting the same effects we would from a pre-workout supplement, just in our regular diet,” Dawkins adds.

Having a conversation with your child’s pediatrician or sports medicine physician is extremely important if you are wondering what supplements should or should not be added into their routine.

Sports Nutrition webinar for coaches coming up

EVANSTON -- Katie Knappenberger, Director of Performance Nutrition at Northwestern University, will lead a discussion with Illinois coaches on how to help their athletes stay fueled for peak performance during every game. The online talk via Zoom will held on September 7 at 4pm.

Pre-registration for the free webinar sponsored by Midwest Dairy can be done here: IHSA and Midwest Dairy Nutritional Conversation for Coaches.

Among her other qualifications, Knappenberger is a Board Certified Specialist in Sports Dietetics, a Registered Dietitian and a Certified Athletic Trainer Illinois.

12 area students earn UofI degrees

Twelve St. Joseph-Ogden High School students were name among 6,394 Illinois residents who earned degrees from the University of Illinois this past spring. Three of the 12 former Spartans who received bachelor degrees obtained their diplomas with exceptional academic laurels.

LaRyssa Randall, from St. Joseph, was bestowed Highest Honors recognition after completing coursework for her Bachelor of Science in Community Health from the College of Applied Health Sciences.

Students at the University of Illinois who are awarded Highest Honors have achieved outstanding performance in their courses as well as participated in supplementary activities of an academic or professional nature. This honor generally requires completion of an undergraduate thesis or a special project of superior quality within most university departments. Highest honors are also awarded to students upon recommendation of his or her department.

Randall, from the Class of 2012, was a Spartan cheerleader at SJO.

Danielle Kaiser and Whitney Setterdahl also earned high academic recognition for their undergraduate studies.

Kaiser, from St. Joseph, earned High Honors recognition after with her degree in Speech and Hearing Science from the College of Applied Health Sciences. High honors students must have a cumulative grade point average at least 3.80 at graduation.

Setterdahl, from Ogden, graduated with Honors with a degree in Finance from the Gies College of Business. To receive a honors designation students must possess a cumulative grade point average of at least 3.50.

Two graduates in our area earned advanced degrees from University of Illinois.

Former Spartan distance runner and Ogden native Beau Barber, who has been active in plant research at the university since 2014, received his Master of Science in Agricultural and Biological Engineering in Agricultural and Biological Engineering.

Angela Mock earned a Master of Social Work from Illinois' School of Social Work. Mock did her internship at Urbana School District #116 and prior to that spent two years as a teacher at Robeson Elementary and editor at the university.

The remaining area students earning bachelor degrees from the University of Illinois include:

Ryan Allen, St. Joseph, Major: Molecular and Cellular Biology / Bachelor of Science in Liberal Arts and Sciences

Amie Bott, Ogden, Major: Molecular and Cellular Biology / Bachelor of Science in Liberal Arts and Sciences

Jessica Kassuelke, Ogden, Major: Food Science and Human Nutrition / Bachelor of Science in Food Science and Human Nutrition

Kimberly Newman, St. Joseph, Major: Communication / Bachelor of Arts in Liberal Arts and Sciences

Matthew Rabb, St. Joseph, Major: Agricultural and Consumer Economics / Bachelor of Science in Agricultural and Consumer Economics

Hailee Robbins, St. Joseph, Major: Elementary Education / Bachelor of Science in Elementary Education

Hannah Zalaker, St. Joseph, Major: Kinesiology / Applied Health Sciences

Update

(8/28/19)

It has come to our attention that several area SJO graduates were omitted from this article at the time of publication. Names that did not appear in this story were not included due to those students providing a campus address as their home address to the university. Our logic in compiling this list was apparently flawed in assuming that graduates in a list provided by the university News Bureau with a 61859, 61871 or 61873 zip code attended SJO. We will address that in future graduation stories. In certain instances, graduates may not have been appeared in this story because graduates were added to the official campus list after June 24.

The original headline to this story, 12 SJO alumni earn UofI degrees, was changed to 12 area students earn UofI degrees and certain instances of SJO alumni has been changed to area students or removed from the story.

Are there other omissions? Click here to submit information for corrections.

Exposing misconceptions about infant nutrition for new moms

by Tim Ditman
OSF Healthcare

Photo: Jonathan Borba/PEXELS

DANVILLE - Bringing a new baby home raises the focus on their and mom’s well-being. Toward the top of the list: what and how the child is being fed.

Whether you choose to breastfeed or use formula, misconceptions about infant nutrition are everywhere. Xandra Anderson, a certified lactation consultant at OSF HealthCare, cuts through the noise.

Do I need to change what I put in my body while breastfeeding? This covers a lot of ground, from a mom’s diet to whether she should abstain from alcohol, caffeine, tobacco and medication.

Breastfeeding moms generally don't need to change their diet. Drinking a caffeine-heavy drink before breastfeeding may keep your baby awake longer than normal. After drinking alcohol, wait a few hours to nurse.
Moms can also generally stay on medication while breastfeeding. Talk to your health care provider if you have questions or if you have a medical procedure.
If you smoke, do so after breastfeeding. Then wait a few hours to nurse again.
Have breast milk you can't use in feeding? Use it on baby acne or in their bathwater.

Do I need to change what I put in my body while breastfeeding? This covers a lot of ground, from a mom’s diet to whether she should abstain from alcohol, caffeine, tobacco and medication.

Diet:

Healthy eating is always good. But Anderson says new moms generally don’t have to change their diet for breastfeeding. If your diet is heavy on certain things (like garlic or dairy) and you notice your baby is extra fussy, you can try changing your meals. A provider may also want to test your baby for allergies.

Alcohol and caffeine:

Drink these in moderation and with precise timing, Anderson says.

“Babies are very sensitive to caffeine. If you have a cup of coffee and nurse right away, the baby is going to be awake for a lot longer than normal,” Anderson explained.

“That doesn’t mean you have to not drink coffee. Just maybe not add three shots of espresso to your morning coffee,” she adds with a smirk.

For alcohol, Anderson says the drink will filter out of your breastmilk like it filters out of your blood. So after having a couple of alcoholic drinks, wait two to three hours before breastfeeding or pumping.

“The breastmilk isn’t ruined. You just need to give it time,” Anderson says.

But here’s a lifehack if mom feels full of breast milk and wants to pump right after having a drink: Go ahead and pump, and use the milk on your baby’s acne or in their bathwater. Just keep it away from their mouth.

“It’s antimicrobial. It’s antibacterial. It’s moisturizing,” Anderson says, singing the praises of breast milk. “Our babies are in the most perfect environment in the womb. Once they’re born, their world is cold, dark and dry. They can get dry skin, acne or cradle cap [greasy or flaky spots on the scalp]. Breast milk is a great way to prevent or heal those things.”

Medication and other health care issues:

Anderson says most medication is safe to use while breastfeeding. In fact, it’s important to stay the course – for example, with mental health medication – so you can be the best mom possible. Talk with your health care provider if you have questions.

If you have a medical procedure, also get advice from a professional. For example, Anderson says if you get a hepatobiliary iminodiacetic acid (HIDA) scan for a gallbladder concern, you’ll be radioactive for around 24 hours. Don’t breastfeed during that time. Or if your breasts feel full and you have to pump, dump the milk down the drain.

Tobacco:

Anderson admits it’s tough to kick the habit. But she reminds moms: infants are very sensitive to nicotine. It can disrupt the child’s sleep and feeding and even interfere with organ development. Secondhand smoke can increase the risk of a respiratory infection and sudden infant death syndrome (SIDS).

If you’re smoking with a new baby at home, do so after breastfeeding, then wait two to three hours before nursing again. Wear one jacket while smoking so you don’t get an odor or residue on a lot of your clothes or the baby.

Op-Ed |
Congress is taking from the poor and giving to the rich

Let’s say you’re lucky enough to get housing at that wage. Do you then spend all your money on rent and skip nutritious meals for your family?

by Jocelyn Smith
OtherWords

I know how it feels to be hungry and homeless.

That’s why after work, I drive around town and pick up leftover food from restaurants, schools, grocery stores, and special events. My fellow volunteers and I set up in a big parking lot in our downtown to make this food available to anyone who shows up — no questions asked.

And it’s why other volunteers and I also work to find empty housing units that have fallen into disrepair because the landlords can’t afford the upkeep. We raise money and give them grants so they can bring the units up to code for use as low-income housing rentals.

I’m proud to do this work. But it’s no substitute for fair, living wages and a reliable public safety net. The minimum wage where I live is $12 — well below the $21 per hour the National Low Income Housing Coalition has calculated is necessary to afford a market rate two-bedroom rental locally.

Let’s say you’re lucky enough to get housing at that wage. Do you then spend all your money on rent and skip nutritious meals for your family? Or do you skip health care and medication? If you have a paycheck and a roof over your head, you might not qualify for food assistance, even if you don’t make enough to make ends meet.

foodbank photo — Foodbanks play a crucial role in addressing hunger and ensuring that vulnerable populations have access to nutritious food when they are unable to afford or access enough food on their own.

I work, volunteer, take care of my child, and I’m fortunate enough to have housing. But I still need to rely on SNAP — the Supplemental Nutrition Assistance Program, also known as “food stamps” — for my family.

My daughter has epilepsy, and thankfully I was able to get her onto Social Security Disability Insurance. However, she needs not only costly medication but also frequent neurological supervision and a device that helps to stop her seizures. There’s no neurologist in our town who can treat her, so we have to travel and lodge hours away for it.

when we need help, the bar for our income shouldn’t be so low that we must be nearly destitute, without any savings or emergency cushion, to qualify.

The expense is enormous, and that’s not even getting into expensive medications for my own heart problems and autoimmune disorders. Thankfully, we qualify for Medicaid. Otherwise, treatment would be out of reach.

But what does it say about our policy priorities when we need to say, “I’m disabled, taking care of my disabled daughter, I work, and I help feed my community, and yet I need assistance affording meals for my family?” These are the realities that a good society plans for so we can all thrive, no matter what obstacles life throws our way.

The programs our tax dollars pay for so families like mine can get help when we need it must be more robust. Programs like SSDI shouldn’t be so inaccessible. Food, housing, and health care shouldn’t be so expensive — and wages shouldn’t be so low that these basic necessities are unaffordable.

And when we need help, the bar for our income shouldn’t be so low that we must be nearly destitute, without any savings or emergency cushion, to qualify.

Is Congress working on any of this? Unfortunately, no. Instead, they’re doing the opposite right now.

In fact, the GOP budget proposal would slash $880 billion from Medicaid and $230 billion from food assistance. They’re also cutting government agencies that assist with affordable housing, transportation, safety, veterans, and children with disabilities.

Why? Because they need to find at least $4.5 trillion to give even more tax cuts to the wealthiest and largest corporations. They are reaching into my very shallow pockets, into my daughter’s life-saving medical care, and into the mouths of those who come to my food table in that parking lot.

They’re stealing from us to give to the rich, perpetuating a vicious cycle of poverty that keeps people homeless and hungry.

I don’t think that’s fair. Do you? We all deserve better.

Jocelyn Smith lives in Roswell, New Mexico. She works at a local talk radio station, runs a local Food not Bombs chapter, and volunteers at Rehab to Rental, helping to increase affordable housing options. This op-ed was produced in partnership with the Institute for Policy Studies and the Working Class Storyteller and distributed by OtherWords.org.