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Better Health Through BlogsEat better and move more—that’s the message from these three sites.

1The site eastewart.com features gluten-free recipes, the latest nutrition news and trends, and

healthy cooking tips. You can sign up for updates on the site or follow the blog on social media. The blog is run by a registered dietitian who has a passion for tasty and wholesome food.

2NPR’s The Salt blog (npr.org/blogs/thesalt) features news and trend pieces for foodies.

The blog primarily covers farm to plate, so consumers know where their food comes from and how to prepare it. Here you’ll find food’s backstory with a pinch of fun.

3For fitness and nutrition, click through sparkpeople.com. The

site features seasonal and diabetes-friendly recipes. You’ll also find food and fitness trackers to help you reach weight-loss goals. The site requires you to register to take advantage of the trackers, but once in you can log your calories, sleep, water consump-tion, exercise and more.

The key is finding the informa-tion and tools that keep you motivated. For more healthy living resources, visit metroplus.org.

Get Teens On the Right Track If your child has high blood pres-sure, it’s important to make lifestyle changes today to prevent serious health problems later.

A study in the Journal of the American Medical Association shows why. Eighteen-year-olds who have high blood pressure are at greater risk of heart disease as they age, according to the 25-year

study of nearly 4,700 Americans. But most doctors and patients don’t think to address high blood pressure in children and teens.

What can parents do? Make sure blood pressure is part of your teen’s regular checkup. Ask if the results fall in the normal range or if there is cause for concern. life-style changes, such as a better diet

and more exercise, can help lower blood pressure. That, in turn, keeps the heart healthy. In more severe cases, teens might need medica-tion to control blood pressure. overweight children and teens are more likely to record high blood pressure than their more fit peers. That’s why maintaining a healthy weight is important at any age.

Could happiness be connected to better heart health? A wealth of recent research suggests that

those with an optimistic attitude are better equipped to deal with stress.

Stress can raise blood pressure, trigger unhealthy eating habits and cause anxiety—all things that can harm the heart over time. Happier people tend to keep stress at bay,

By The NumBeRs The weather might be warm now, but it's almost time for your annual flu shot. Consider all these reasons a flu shot makes good sense:

20% of Americans are estimated to get the flu each year.

200,000 hospitalizations are related to those infections.

60% is how much the flu vaccine can reduce your risk of illness.

Source: flu.gov

Flu,

A Deadly Trend: In the past year, heroin claimed the lives of actors Philip Seymour Hoffman and Cory Monteith. While their deaths captured headlines, this powerful addiction can consume anyone who uses the illegal drug.

Heroin use is on the rise in urban and rural areas nationwide. So why has this problem escalated to what some leaders are calling a public health crisis?

It can partly be traced to the abuse of addictive narcotic pain medications like hydrocodone, oxycodone and fentanyl. In 2012, New York state passed the I-STP law to deter prescription drug abuse. I-STP, which stands for Internet System for Tracking ver-Prescribing Act, allows prescribers and pharmacists to view their patients’ controlled substance histories in “real time.”

With I-STP making prescription drugs harder to get, some users

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The site features seasonal and diabetes-friendly recipes. You’ll also find food and fitness trackers to help you reach weight-loss goals. The site requires you to register to take advantage of the trackers, but once in you can log your calories, sleep, water consump-tion, exercise and more.

The key is finding the informa-tion and tools that keep you motivated. For more healthy living resources, visit

Could happiness be connected to better heart health? A wealth of recent research suggests that

those with an optimistic attitude are better equipped to deal with stress.

Stress can raise blood pressure, trigger unhealthy eating habits and cause anxiety—all things that can harm the heart over time. Happier people tend to keep stress at bay,

thereby avoiding some wear and tear on the mind and body.

Research reported by the Harvard School of Public Health lists four main attributes that help some people prevent or cope with illness:1 Emotional vitality: A sense of

hopefulness and engagement.2 Optimism: A feeling that good

things will happen based on a person’s actions.

3 A supportive network of family and friends.

4 Being good at “self-regulation.” Keeping stress in check and prioritizing exercise and healthy eating.

of course, happiness is not a cure-all, but finding the right balance in your life can energize your body and your mind.

The Happiness Factor

Safe Drug DisposalMost of us have some old prescriptions hanging around. If it’s time to clean your medicine cabinet, here are tips to do so safely.- Check what drug take-back

programs are available in your community. Go to dec.ny.gov, then search “drug Take Back."

- Another option is to dispose of drugs yourself. You can throw pills in the trash, but first remove them from the original containers and mix them with dirt, used coffee grounds or kitty litter, so drugs become unusable. Seal the mixture in a plastic bag or other container be-fore tossing in the garbage.

- To protect your personal information, scratch out the labels on empty prescrip-tion bottles before throwing them away.

- Never give old drugs to family or friends. A medicine that is safe for you may be dangerous for someone else.

- don’t flush medicines down the sink or toilet. This was once a common practice, but today we know it is bad for the environment.

- When in doubt, ask your pharmacist about proper disposal.

A Deadly Trend: heroin use Is Growing In the past year, heroin claimed the lives of actors Philip Seymour Hoffman and Cory Monteith. While their deaths captured headlines, this powerful addiction can consume anyone who uses the illegal drug.

Heroin use is on the rise in urban and rural areas nationwide. So why has this problem escalated to what some leaders are calling a public health crisis?

It can partly be traced to the abuse of addictive narcotic pain medications like hydrocodone, oxycodone and fentanyl. In 2012, New York state passed the I-SToP law to deter prescription drug abuse. I-SToP, which stands for Internet System for Tracking over-Prescribing Act, allows prescribers and pharmacists to view their patients’ controlled substance histories in “real time.”

With I-SToP making prescription drugs harder to get, some users

turned to heroin as a cheaper and more available alternative. Heroin’s intense high, coupled with its short half-life, makes it an extremely addictive and dangerous drug. People who use it (whether by sniffing or injecting it) can quickly become dependent.

For addicts, the road to a heroin-free life can be full of obstacles. Treatment can take years and relapses are common. despite the loss of family ties, friends, money, health and personal freedom, addicts find it difficult to quit.

The best advice is never to touch the drug. But if you see or experience prescription drug abuse or heroin abuse, get into treatment right away. don’t ignore the problem.

New Yorkers can call 1-800-lIFENET for help finding free or low-cost drug treatment. Also, visit nyc.gov/health for more information.

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3 Stress Busters

Let’s face it, stress is part of daily life—at work and at home. But if stress is taking over your life, it’s time to

take action. Here are three healthy ways to cope with stress.

Stress Buster 1: DeeHow it works: uring stressful times, your breathing becomes shallow, making you feel short of breath and anxious. You can combat the stress response and feel more relaxed by taking several deep breaths. eep breathing expands the diaphragm, lowers cortisol levels, slows the heartbeat and lowers blood pressure. For the best results, inhale deeply through your nose, exhaling slowly through your mouth and repeating the sequence at least six times.

When to use it: Try this exercise at your desk, while stuck in traffic jam or when you’re your kids are acting up. It’s the easiest way to slow down stress.

Stress Buster 2: MaHow it works: Massage can ease tense muscles, relieve head-aches and reduce joint pain. But it also combats stress by increasing the feel-good hormones serotonin and dopamine. In one study, heart rate slowed and the relaxation response kicked in after five minutes of massage.

You don’t have to spend big bucks at a spa to get the stress-busting benefits of massage. Ask a friend to rub your shoulders or give yourself a foot or hand massage to ease stress.

When to use it: When you can take a short timeout.

A Closer look at Diabetes Care

Diabetes can affect all parts of the body. That’s why people with diabetes need to take care of themselves—

from head to toe.At its core, diabetes means the

body has a problem making and using insulin. Food doesn’t regulate the body like it should, so sugars build up in the blood. That can cause blood sugar highs and lows.

The daily challenge is keeping blood sugar levels normal. By doing so, you can help prevent:- Eye problems (even blindness)- Kidney problems- Heart disease- Sexual problems- Foot or leg amputation

There are two main types of diabetes. Type 1 means the body makes little to no insulin. People with type 1 need insulin shots. Type 2 is the most common. With type 2, the body does not use insulin well. Type 2 can be treated with better diet and exercise habits, and some-times insulin. There’s also gestational diabetes, which occurs in a small percentage of pregnant women. If you’re pregnant, discuss the risk with your doctor.

YouR DoCToR’S RoleYou will need to see the doctor every three to six months. The doctor will look at your feet, take your blood pressure and check your blood sugar. Know when you should check blood sugar at home and your target level. Another important blood sugar test called A1c is done in your doctor’s office. It’s basically a look back at how well you’ve con-trolled your levels during the past three months. Your appointments are the best time to ask questions about what you can be doing better.

Also, make sure you see your dentist and eye doctor. let them know you have diabetes so they can look for signs of related damage.

DailY CaReIn addition to checking and regulat-ing blood sugar, your home care should include daily exercise to manage stress and regulate weight. Healthy eating also plays a vital part. don’t skip meals, and plan ahead so you can count your carbohydrates and avoid too much sugar and fat.

With diabetes, you’re in charge of daily care. But your health care team is there to support you.

signs of Troublediabetes is a leading cause of kidney disease, also known as nephropathy. Kidneys are like the body’s filters since they remove waste products from the blood. Symptoms of failing kidneys can be hard to spot, but some warning signs include:

- Fluid buildup

- High blood pressure

- loss of sleep

- Changes in appetite

- Weakness

- Trouble concentrating

- Upset stomach

Your doctor can help see signs of trouble, so keep all your appointments.

The best defense is monitoring your blood sugar every day. When kidney disease is found early, you can keep it from getting worse. If the doctor finds signs of kidney disease, you might need medication, such as ACE inhibitors. More advanced kidney disease requires regular dialysis or a kidney transplant.

It’s important to note that not everyone with diabetes ends up with kidney disease. In general, the better you control your diabetes, the lower your risk for complications.

Call a Case manager MetroPlus offers support for people with diabetes. our Case Managers help you make and track lifestyle changes. our Telehealth program provides the latest technology for monitoring diabetes at home. Nursing consultations are also available over the phone.

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3 Stress Busters

Let’s face it, stress is part of daily life—at work and at home. But if stress is taking over your life, it’s time to

take action. Here are three healthy ways to cope with stress.

Stress Buster 1: Deep Breathinghow it works: During stressful times, your breathing becomes shallow, making you feel short of breath and anxious. You can combat the stress response and feel more relaxed by taking several deep breaths. Deep breathing expands the diaphragm, lowers cortisol levels, slows the heartbeat and lowers blood pressure. For the best results, inhale deeply through your nose, exhaling slowly through your mouth and repeating the sequence at least six times.

When to use it: Try this exercise at your desk, while stuck in traffic jam or when your kids are acting up. It’s the easiest way to slow down stress.

Stress Buster 2: MaSSagehow it works: Massage can ease tense muscles, relieve head-aches and reduce joint pain. But it also combats stress by increasing the feel-good hormones serotonin and dopamine. In one study, heart rate slowed and the relaxation response kicked in after five minutes of massage.

You don’t have to spend big bucks at a spa to get the stress-busting benefits of massage. Ask a friend to rub your shoulders or give yourself a foot or hand massage to ease stress.

When to use it: When you can take a short timeout.

You will need to see the doctor every three to six months. The doctor will look at your feet, take your blood pressure and check your blood sugar. Know when you should check blood sugar at home and your target level. Another important blood sugar test called A1c is done in your doctor’s office. It’s basically a look back at how well you’ve con-trolled your levels during the past three months. Your appointments are the best time to ask questions about what you can be doing better.

Also, make sure you see your dentist and eye doctor. Let them know you have diabetes so they can look for signs of related damage.

In addition to checking and regulat-ing blood sugar, your home care should include daily exercise to manage stress and regulate weight. Healthy eating also plays a vital part. Don’t skip meals, and plan ahead so you can count your carbohydrates and avoid too much sugar and fat.

With diabetes, you’re in charge of daily care. But your health care team is there to support you.

What’s Your stress IQ? If you want to test your stress knowledge, check out a quick quiz by the American Psychological Association. Visit apa.org/help-center/stress-smarts.aspx to get started.

When it comes to stress busters, exercise is a strategy that works for everyone. Lacing up your sneakers for a long-distance run is just as effective for relieving stress as taking a deep-stretch class. And a brisk walk around the block can have the same stress-busting effect as a 60-minute spin class.

The techniques that are effective for combating stress depend on the situation. Consult your doctor before starting a new exercise routine.

Stress Buster 3: exerCiSehow it works: Physical exercise produces mood- elevating endorphins and reduces stress hormones like cortisol and adrenaline. Focusing on a yoga pose or your pace on a treadmill helps take your mind off of a stressful situation.

Getting your heart pumping doesn’t just release stress in the moment. Research shows that the beneficial effects continue after your workout ends, helping you feel calm when faced with future stressors.

When to use it: Anytime you can get physically active for 15 minutes to an hour.

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Head Games

C oncussions are a genuine health threat to kids who play sports. Instead of sitting your kids on the

sidelines, make sure you know how to protect them and recognize signs of concussion.

A concussion is a type of traumatic brain injury often caused by a blow to the head. Typically, accidents or sports are to blame. The Centers for disease Control and Prevention estimates 173,000 children and adolescents receive emergency care for sports-related head injuries each year. Even more head injuries may go unreported or untreated.

The good news is that coaches and parents are better equipped to recognize the signs and get help faster than in years past.

See tHe SignSduring a concussion, the brain is violently rattled against the inside of the skull. So it’s no wonder that headaches are a common symptom of a concussion. Some people lose consciousness, but that happens in less than 10 percent of sports-related concussions.

Signs of concussion fall into three categories: - Cognitive. Children might be

confused or disoriented or have amnesia.

- Behavioral. They may feel as if they’re in a fog, or may be more emotional than usual.

- Physical. Kids can experience headaches, dizziness or nausea, or have difficulty with balance or coordination.

After A ConCuSSionIt’s essential for coaches and trainers to recognize these symptoms because what happens next is critical to a child’s health. Remember, even if your child’s symptoms are minor, it’s still important to see a doctor. A second blow to the head before a concussion heals can cause serious and lasting damage or even death.

Most people fully heal from con-cussions. The recovery time depends on the severity of the injury. once symptoms have gone away, young people can begin to slowly return to sports. That means progressively increasing activity and training to make sure symptoms don’t reappear.

A Guide to The top 5 health threats—and how to stop them.

Younger men tend to visit their doctor less often than women and that can lead to delayed diagnosis and

chronic health problems. et’s look at five of the top health threats for men and how to prevent them.

1 It remains the No. 1 killer for both men and women. The most com-

mon type is coronary heart disease, which is the narrowing or block-age of blood vessels to the heart. A man’s risk of heart disease rises sharply starting at age 45.

on’t smoke or use tobacco products. Get help quitting and stick with your plan. Also, maintain a healthy weight and exercise every day. Ask your doctor if you’re due for a cholesterol screen-ing, and have your blood pressure checked at least once a year. If you have diabetes, manage it with help from your doctor.

2

“Is Football Safe for My Child?” The more exposure a child has to contact sports, the higher the risk for repeat concussions. So, at what age is it appropriate to introduce a child to a contact sport like football?

There’s no perfect age, but as a parent you should consider your child’s maturity and physical ability. Some children begin contact sports as young as age 6. Whenever they start, make sure they learn and follow safety rules. Coaches should be well trained in concussion recognition and value your child’s well-being above a win.

Your child also needs to gear up and never go on the field without protective equipment. Helmets should meet the safety requirements by National Committee for Standards on Athletic Equipment. Helmets also need to fit properly.

Football can be a dangerous sport at any age, but you and your child can minimize the risk of injury by following safety guidelines.

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It’s essential for coaches and trainers to recognize these symptoms because what happens next is critical to a child’s health. Remember, even if your child’s symptoms are minor, it’s still important to see a doctor. A second blow to the head before a concussion heals can cause serious and lasting damage or even death.

Most people fully heal from con-cussions. The recovery time depends on the severity of the injury. nce symptoms have gone away, young people can begin to slowly return to sports. That means progressively increasing activity and training to make sure symptoms don’t reappear.

A Guide to Men’s HealthThe top 5 health threats—and how to stop them.

Younger men tend to visit their doctor less often than women and that can lead to delayed diagnosis and

chronic health problems. let’s look at five of the top health threats for men and how to prevent them.

1 HEArt disEAsE. It remains the No. 1 killer for both men and women. The most com-

mon type is coronary heart disease, which is the narrowing or block-age of blood vessels to the heart. A man’s risk of heart disease rises sharply starting at age 45.

What men can do. don’t smoke or use tobacco products. Get help quitting and stick with your plan. Also, maintain a healthy weight and exercise every day. Ask your doctor if you’re due for a cholesterol screen-ing, and have your blood pressure checked at least once a year. If you have diabetes, manage it with help from your doctor.

2CAnCEr. This includes all types, though prostate cancer is one of the leading killers for men.

What men can do. Know your family history of cancer. Adopting a healthy lifestyle can lower your risk. It’s also important to get any needed cancer screenings on schedule. discuss what tests you need with your doctor.

3ACCidEnts. Men are more prone to unintentional injury, which includes car accidents,

falls and work and sports mishaps.What men can do. Follow safety

guidelines. That includes wearing seat belts, looking for safety issues around your home and wearing safety gear at work or when playing sports. Also, don’t ignore injuries and get medical help when needed.

4CHrOniC lOwEr rEspirAtOry disEAsEs. These are diseases that

affect the lungs. However, the most deadly is chronic obstructive pulmonary disease (CoPd), which can include emphysema and chronic bronchitis. CoPd makes it hard to breathe, and damage can only be treated and not repaired.

What men can do. Smoking is the most preventable cause of CoPd, so men should ditch the habit as soon as possible. likewise, avoid air pollution, chemical fumes and dust. Men should ask their doctor for a simple breathing test. It just involves breathing into a tube, but it can tell you a lot about your lung function.

5strOkE. A stroke happens when the brain is deprived of blood. Sometimes a

blood clot or a burst blood vessel in the brain can cause stroke. The risk is higher for older men, but stroke can happen at any age.

What men can do. Men should control high blood pressure, not smoke and limit alcohol consump-tion. Also, know the signs of stroke so you can get help fast.

Men, pay attention to your health and find a doctor who makes you feel comfortable. Your future could depend on it.

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Published by McMurry/TMG, LLC. © 2014. All rights reserved. No material may be reproduced in whole or in part from this publication without the express written permission of the publisher. The information in this publication is intended to complement—not take the place of—the recommendations of your health care provider. Consult your physician before making major changes in your lifestyle or health care regimen. McMurry/TMG makes no endorsements or warranties regarding any of the products and services included in this publication or its articles.

Between the snacks, stress and lack of time, the workplace can be disastrous to your diet.

Mindless eating is another pitfall. That multitasking lunch may not be as productive as you planned, as you’ll likely eat faster and consume more than you need.

To avoid mindless eating, turn away from the computer or phone and make a conscious e�ort to savor your food. Take small bites and chew thoroughly. Set a timer for 20 minutes and try to eat for that length of time, without doing anything else.

Bring lunch from home, so that

you can make sure the portions and foods are healthy. Aim for a meal that is half fruit and vegeta-bles, with the remaining half split between a lean protein and whole grains. Also, sneak some activity into your day. Get up and stretch or take a short walk every hour. Take the stairs when you can.

In-Office Eating

Turkey and Cucumber SandwichINGREDIENTS:- 4 slices of

whole-wheat bread- ¼ c. plain fat-free yogurt- 1 tsp. fresh dill- ¼ c. cucumbers chopped- 4 oz. thinly sliced turkey or

turkey breast lunchmeat- Pepper to taste

DIRECTIONS: Mix the yogurt, dill, onion, pepper and chopped cucumbers. Divide the yogurt/cucumber mixture on four slices of bread to make two sandwiches. Place the turkey on top on the bottom pieces of bread then top with another piece of bread.

NUTRITION INFORMATION PER SANDWICH: Calories—245Fat—2.5 gDietary fiber—4.79 g

Source:http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes/TurkeyAndCucumberSandwich.pdf

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