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."

Nonprofit links Illinois farmers with health care to advance "food as medicine"

A Colona-based nonprofit helps connect food, farming and health care to advance nutrition-based medical interventions.

Image by svklimkin from Pixabay

by Judith Ruiz-Branch
Illinois News Connection

CHICAGO - An Illinois nonprofit is working to connect farmers to health care systems as part of an effort to advance a "food as medicine" model for health care.

The nonprofit coalition Think Regeneration in Colona is helping more than 100 farmers in the organization build relationships with health care institutions, including hospitals and clinics.

Ryan Slabaugh, founder and executive director of Think Regeneration, said the farmers work with doctors to prevent chronic disease and support patients through nutrition-based interventions.

"If we can take some of that money and put it back into the local communities of farming and food, we see the ripple effects happen economically," Slabaugh explained. "As well as the positive health outcomes, which are obviously the big priority."

The organization's work is based on emerging science showing connections between soil health, plant nutrition, and human health. Slabaugh pointed out improved diet and nutrition has been shown to significantly improve health conditions like type 2 diabetes.

A lot of these ecosystems have been siloed and working on their own problems.

Think Regeneration supports farmers and ranchers who avoid pesticides, herbicides and minimize synthetic fertilizers. Slabaugh noted while Indigenous communities have understood food's medicinal purposes for thousands of years, modern medicine is only recently rediscovering the connections after decades of prioritizing efficiency over health.

"I think doctors are now starting to understand that their patients are asking them, 'Well, what should I be eating?’" Slabaugh underscored "And this comes from doctors that we work with. They are totally unprepared for that question."

Slabaugh argued doctors receive minimal nutrition education with much more time dedicated to pharmacology, creating an imbalance in how they approach health care. He stressed the initiative to promote food's medicinal uses requires partnerships across many sectors, including transportation, food storage, education, philanthropy and scientific research.

"A lot of these ecosystems have been siloed and working on their own problems," Slabaugh contended. "I think this is a real attempt to kind of break down those silos and bring people back into the idea that we're all kind of participating in health, whether we're directly in health care or not."

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.

From kitchen table to grocery shelves: Illinois prepares for SNAP freeze

Governor JB Pritzker triggers $20 million in state aid to Illinois food banks even as a federal court weighs emergency funding for SNAP amid the shutdown.

by Maggie Dougherty
Capitol News Illinois

CHICAGO - Illinois mother of four and food delivery driver Aubrey Lewandowski says she immediately started rationing the food she had left after getting a text alerting her that her Supplemental Nutrition Assistance Program, or SNAP, benefits may not come through next month.

Lewandowski will be forced to choose between buying healthy food for her four children and paying rent and utility bills if the federal government does not allocate emergency funds by the Nov. 1 deadline.

Photo: Maggie Dougherty/Capitol News Illinois

Lt. Gov. Juliana Stratton speaks on Oct. 30 with food assistance advocates and Supplemental Nutrition Assistance Program recipients about the impact of a looming federal cutoff in SNAP funding.

She is one of roughly 1.9 million people in Illinois and 42 million across the country who depend on SNAP benefits each month. Illinois oversees the distribution of $350 million in federal SNAP benefits to qualifying low-income and disabled individuals and households each month.

Illinois and other states sued the Trump administration earlier this week, arguing that the U.S. Department of Agriculture has the money to continue paying SNAP benefits using contingency funds appropriated by Congress for emergencies such as the government shutdown that began Oct. 1.

U.S. District Judge Indira Talwani indicated in court Thursday morning that she would issue a ruling later in the day. She appeared to favor arguments requiring the government to allocate billions of dollars in emergency funds for SNAP.

Pritzker’s executive order

While awaiting Talwani’s ruling, Gov. JB Pritzker signed an executive order allocating $20 million in state funding as a stopgap measure to support Illinois’s seven food banks, which supply over 2,600 food pantries across the state.

Half of the funding comes from the state’s Budget Reserve for Immediate Disbursements and Governmental Emergencies Fund, or BRIDGE, and the rest comes from the Illinois Department of Human Services. Lawmakers put $100 million into the BRIDGE fund last year to deal with emergencies caused by federal funding changes.

Pritzker said at an unrelated news conference Thursday morning that the federal government had decided to shut down the SNAP machines, meaning the state could not deposit funds directly into SNAP accounts even if it wanted to. He called the decision “insidious.”

Food assistance advocates and state officials acknowledged that the state funds to food banks would not be enough to fill the gap left by shutting off federal funds. Lt. Gov. Juliana Stratton called the funding “a drop in the bucket” at a news conference Thursday morning.

Kate Maehr, executive director and CEO of the Greater Chicago Food Depository, said food pantries in Cook County alone support more than 900,000 people, amounting to an estimated $45 to 50 million in weekly benefits for that area alone.

Nearly 400,000 additional people in Illinois may lose their SNAP benefits

To make the $20 million gift from the state go as far as possible, Maehr said the food banks will prioritize purchasing shelf-stable foods like dry rice and pasta.

In the previous 24 hours, Maehr said food banks in the area had received an uptick in phone calls from people asking how they could help. But she has also heard that donors are fatigued, with most food banks in the state now serving double the number of people they served prior to the start of the COVID-19 pandemic. In the last year, the seven food banks that serve Illinois all hit record numbers of monthly visits, according to Maehr.

She attributed that increase to rising costs of food and housing and disinvestments in people’s safety nets.

Even if SNAP funding is resumed immediately, Maehr said, another crisis looms. New rules going into effect on Dec. 1 will result in 17,000 legal immigrants having their SNAP benefits revoked, Maehr said. Nearly 400,000 additional people in Illinois may lose their SNAP benefits in March 2026 amid new paperwork requirements to demonstrate employment, according to the governor’s office.

“We are bracing ourselves,” Maehr said. “It’s not for one crisis, but for a series of crises.”

Advocates argue the ramifications for the state stretch beyond the direct hunger of SNAP recipients, but also to store owners, suppliers and ultimately Illinois farmers.

Grocer sees Catch 22

Liz Abunaw owns and operates Forty Acres Fresh Market, an independent grocery store in Chicago’s Austin neighborhood, a west side area where years of disinvestment have made access to fresh and nutritious foods a challenge.

The market opened its doors less than two months ago, but Abunaw said it is already facing a crisis.

“SNAP accounts for up to 20% of our revenue,” Abunaw said. “So, what does that mean when our customers who use SNAP cannot shop at our store anymore?” Like Lewandowski choosing between paying utility and other bills or buying food for her kids, Abunaw said she must make choices between payroll, rent and inventory.

It impacts the employees who she cannot afford to pay and the suppliers whose products she can no longer afford to buy, Abunaw said. “This is a domino effect that will reverberate from families to grocery stores to suppliers all the way down to our farmers if this madness is not stopped,” Abunaw said.

Every dollar in SNAP assistance results in a $1.50 economic boost for communities, according to Illinois Department of Human Services Secretary Dulce Quintero. That comes out to a $7.2 billion annual impact on the state’s economy.

The SNAP program, also known as food stamps, has been administered continuously by the federal government for over 60 years and has never halted benefits, even during a government shutdown, Quintero said. Stratton called it a “false choice” by the Trump administration.

“They are choosing to let SNAP funds run out,” Stratton said. “President Trump is deliberately letting families go hungry, taking food off of the tables of children and weaponizing hunger for political leverage.”

An estimated 45% of SNAP households include children, and 44% include a person with a disability.

For parents like Lewandowski, who has two children diagnosed with autism and one with sensory processing needs, SNAP benefits provide access to the foods that meet her son’s needs but are not always available at food banks or pantries.

While she does rely on those resources, Lewandowski said the fresh produce, cheese, eggs and milk that her children need to grow up healthy are not always available there.

“I want to be able to provide my children with the best nutrition they can have. Healthy children do better in school, and they don’t get sick,” Lewandowski said.

• Maggie Dougherty is a freelance reporter covering the Chicago area.

Capitol News Illinois is a nonprofit, nonpartisan news service that distributes state government coverage to hundreds of news outlets statewide. It is funded primarily by the Illinois Press Foundation and the Robert R. McCormick Foundation.

TAGS: Illinois SNAP benefits halt 2025, food insecurity Illinois families, Illinois food banks funding crisis, impact of SNAP shutdown on Illinois grocers, emergency state funding food aid Illinois

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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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.

Dec 27, 2024 02:54 pm .::.
New Year - New Diet: Be wary of fad diets on social media

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.

Karen Whitehorn, MD, an OSF HealthCare internal medicine physician, hears questions all the time about diets. Her first question back is usually: what do you want out of your diet? Do you want to be healthy? Lose weight? Manage a medical condition? Sort through the details, and you’ll find the best option.

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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.

University of Illinois Extension hosts double feature on healthy aging and family harmony

The University of Illinois Extension will host a Double Feature in Savoy focused on health and harmony. Vanessa Jones leads a session on smart eating habits for aging well, while Emily Harmon offers advice for handling family heirlooms without hard feelings. The event is free and open to all.

Photo: Suzy Hazelwood/PEXELS

SAVOY - Let’s face it, the golden years aren’t so golden if you’re too tired to enjoy them. Between morning walks, grandkid playdates, and the occasional round of golf or competitive bingo, keeping your energy up takes more than a steady diet of coffee and willpower. Good nutrition can make the difference between napping through the afternoon and seizing the day with enthusiasm, whether that means tackling yard work, volunteering, or finally taking that ballroom dance class you’ve been talking about.

To help make healthy living easier and more enjoyable, the University of Illinois Extension will host a “Double Feature” wellness program Thursday, Nov. 6, from 1 to 3 p.m. in the Savoy Room at The Windsor of Savoy, 401 Burwash Ave.

The event begins at 1 p.m. with Eating Well as You Age, led by Vanessa Jones, Extension Program Coordinator. Jones will share simple, practical strategies for staying fit and nourished through smart food choices that promote energy and long-term health.

After a short break, Emily Harmon, Family Life Educator, will present Who Gets Grandma’s Yellow Pie Plate? at 2 p.m. The second session helps families navigate decisions about meaningful heirlooms and keepsakes with fairness, understanding, and open communication to keep relationships strong.

Participants can attend one or both sessions of this free event. Registration is encouraged for anyone ready to make the most of their golden years with a healthy plate and a happy heart.

For details or to register, visit the University of Illinois Extension website.

For those who may need reasonable accommodations to participate, you can contact Emily Harmon at ebaine@illinois.edu.

TAGS: healthy aging tips for seniors, nutrition for older adults, staying energized in retirement, family heirloom planning, managing family conflict, University of Illinois Extension events, free senior wellness programs, eating well as you age, healthy lifestyle for retirees, Savoy Illinois community events