Out2News Healthy Living

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Martin County - In recognition of National Breast Cancer Awareness Month in October, the Florida Department of Health in Martin County encourages all women to receive regular screenings to promote early detection and treatment of breast cancer. Important advances have been made through increased awareness, breast cancer screenings and better treatments.

According to the CDC (Centers for Disease Control and Prevention), not counting some kinds of skin cancer, breast cancer is the most common cancer in women in the United States, no matter a person’s race or ethnicity. The American Cancer Society estimates 19,130 new cases are expected in Florida this year alone. In 2018, 2,955 women in Florida and 23 women in Martin County died from Female Breast Cancer.

What should women do? Make “No excuses, ladies.” Women should talk to their health care provider about their individual risk factors and the frequency of receiving mammograms, as well as complete any recommended mammogram screenings. Additionally, women can lower their risk as follows:

• Get and stay at a healthy weight • Be physically active • Limit or avoid alcohol • Choose to breast-feed • Quit smoking and or vaping
The Florida Breast and Cervical Cancer Early Detection Program (FBCCEDP) provides access to the breast and cervical cancer screenings doctors recommend. The screenings are free or low cost for those who meet the program eligibility requirements.
Florida Breast and Cervical Cancer Early Detection Program
To see if you qualify, call 1-954-762-3649. Additional information is available here: http://martin.floridahealth.gov/programs-and-services/clinical-and-nutrition-services/floridabreast-cervical-cancer/index.html

About the Florida Department of Health
The department, nationally accredited by the Public Health Accreditation Board, works to protect, promote and improve the health of all people in Florida through integrated state, county and community efforts. Follow us on Twitter at @GoHealthyMartin and on Facebook. For more information about the Florida Department of Health please visit www.MartinCountyHealth.com

How to Improve Home Safety for Older Adults

It is no surprise that most older adults would prefer to age in their home – the place in which they are most comfortable. In fact, 90 percent of adults over age 65 report that they’d prefer to age in place. Other studies support this notion too. A recent survey of 1,000 North American adults, ages 55-75, found that nearly four out of five (78 percent) respondents wish to remain at home simply because their current home and community is where they are happy and comfortable.
While 54 percent of seniors say they would be heartbroken if they could no longer live at home, the reality is that most homes will need some sort of modification or home safety device installed to ensure the environment is conducive to successfully aging in place. However, only 64 percent of those wishing to remain in their current home have thought about age-friendly modifications they will need to make.
"Boomers will see their mom and dad struggle, and the situation brings to light that the home is not always a friendly place to age," explained Dan Bawden, who founded the national Certified Aging in Place Specialists (CAPS) program for the National Association of Home Builders in 2001. The program trains contractors, occupational therapists, physical therapists and other medical providers how to remodel homes for older adults. "So, the sooner you have the talk, the better. It's good to let loved ones know you're thinking about them and have a plan in place. It's much like having a will. It's a blessing to families."
The effects of aging and chronic conditions can put an older adult at a higher risk for falls and accidents in the home. On an annual basis, 1 in 4 older adults experience a fall and every 11 seconds an older adult is treated in the ER for falls.
Physical, behavioral and environmental factors can put an older adult at higher risk of a fall. The good news is that preventative measures can be taken to better safeguard a senior’s physical and behavioral health, as well as physical environment.

When it comes to modifying an older adult’s physical environment or home, to protect from fall hazards, some older adults will be resistant.
5 Reasons Older Adults Resist Home Modifications:

Fierce independence: As people age, they may not want to admit or accept that they need assistance.
Aesthetic appeal: Some older adults may not want home modifications to impact the look and aesthetics of their home.
Fear of asking for help: It’s common for older adults to fear asking for help because they believe it indicates that they can’t handle living on their own. They may also believe asking for help will lead to an expedited move to a nursing home or assisted living placement.
Emotional connection: There may be an emotional connection to hazardous items like throw rugs.
Cognitive impairment: Aging adults may not be cognizant of common hazards in the home or may forget to report accidents like falls or a small kitchen fire.

IT’S TIME TO “SHOO THE FLU”! The best way to prevent the flu is to get a flu vaccine

Martin County - The Florida Department of Health in Martin County is reminding everyone to get their flu shot before the height of the upcoming flu season. Flu activity can begin as early as October and last as late as May. The best way to avoid the flu this season is to get the flu vaccine soon.

“The flu vaccine is a safe and effective way to prevent the flu.” said Carolann Vitani, Interim Health Officer for the Florida Department of Health in Martin County. “You should also take actions to stop the spread of germs, such as washing your hands often, covering your cough and sneeze and avoid touching your eyes, nose and mouth.”
The flu vaccine is recommended for everyone six months and older, including pregnant women. It can take up to two weeks after vaccination to develop protection against the flu. The Centers for Disease Control and Prevention (CDC) recommends getting a flu vaccine every year as the first and most important step in protecting against influenza and its potentially serious complications. There are many different flu vaccine options this season, which include high dose and adjuvanted vaccine for adults aged 65 years and older.
CDC recommends getting a flu vaccine every year because flu viruses evolve quickly, and last year’s vaccine may not protect against the current year’s flu strain. Even if the flu vaccine does not fully protect against the flu, it may reduce the severity of symptoms and the risk of complications.
Getting vaccinated if you are healthy helps to protect our most vulnerable populations. People at higher risk for flu-related complications include children less than 5, adults over the age of 65, people with compromised immune systems, pregnant women and people who have existing medical conditions, such as asthma and obesity.
The flu vaccine is readily available throughout Martin County including private doctor offices, pharmacies and grocery stores. The Florida Department of Health in Martin County offers free flu shots for uninsured or underinsured adults and children. To schedule an appointment, call 772-221-4000 and pressing option 3.

Hello there beautiful!
With the holidays right around the corner & the launch of my "Holiday Survival Program," a nutrition~focused coaching program designed to not only ward off the holiday weight gain but also provide you with tools to enjoy a healthy & peaceful holiday season all while still having lots of fun, I knew I needed to share these healthy food swaps. Every holiday season when I work at the hospital, I take care of patients who have gone overboard with eating, drinking, & stress. I urge you to take care of yourself this holiday season & finish 2019 happy & healthy.

Eat the KIND fruit & nut bars or RX bars, skip the candy bar. If you absolutely must have the candy bar, go for the mini.

Eat pistachios, skip the salty potato chips. Another healthier option other than potato chips would be the Skinny Pop Corn.

Eat overnight apple cinnamon oats or Vegan Pecan Pie Overnight Oats, skip the apple or pecan pie.

Eat home~made cranberry sauce with a lower glycemic sugar choice such as grade B maple syrup, skip the canned cranberry.

The list goes on & on when it comes to healthy holiday swaps. If you're like me (& the most of us), you're going to want to indulge in your favorite foods and that is ok. I encourage you to do that & enjoy every moment of it. Keep in mind that it's possible to eat your favorites in moderation & also choose nutritionally dense foods so you give your body what it really needs.

If you are wanting to complete 2019 strong, happy, & healthy but know you need the tools & support system to do so, I would love to explore how I can support you with that. Simply text "2019 STRONG" to 217-474-0646.

FroYo Is Your Enemy, Not Your Friend — OK?

Article by: Molly Longman
When Kristen Bell’s character on The Good Place dies and ends up somewhere akin to heaven, there’s frozen yogurt everywhere, with flavors galore. But dietitians don't believe the tasty treat is heaven-sent. Although many people believe FroYo is a more nutritious alternative to ice cream because there’s less fat and fewer calories, that’s not the whole story, according to Brigitte Zeitlin, registered dietitian and owner of BZ Nutrition.
“It’s low in calories because the manufacturers are removing the fat, but to make up for taste, they’re adding artificial sweeteners, sodium, and other additives,” Zeitlin says. “Reading the exact ingredient list for any of the brands will tell you exactly what they have added in to make up for flavor that is lost by removing fat.”

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King Ranch Chicken

King Ranch Chicken

3 Tablespoons butter
2 large cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon fresh chili powder
3 Tablespoons all-purpose flour
¾ cup chicken stock or broth
¾ cup buttermilk
salt and freshly ground black pepper to taste

2 Tablespoons olive oil
1 medium onion, chopped
1 large green bell pepper, chopped
1 medium poblano pepper, chopped
2 plum tomatoes, peeled, seeded and chopped (or ½ cup canned tomatoes, drained)
¼ cup diced green chiles
3 to 4 cups cooked, coarsely shredded chicken (white and dark meat)
⅓ cup green onions, including tops, chopped

Canola oil for softening tortillas
8 corn tortillas
2 cup grated Longhorn or Monterey Jack cheese

Preheat oven to 350 degrees F. Grease a 9×13-inch baking dish or 3-quart casserole.

Make the sauce by melting the butter in a heavy skillet over medium-low heat.

Add the garlic, cumin and chili powder, and sauté for a minute or two.

Raise the heat to medium. Quickly sprinkle in the flour and stir to mix.

Pour in a small amount of the chicken broth, stirring constantly to remove lumps.

Gradually add the remaining chicken broth and the buttermilk and continue stirring until sauce has thickened, 3 or 4 minutes. Add salt and pepper to taste.

Make the filling by warming a heavy skillet over medium heat, then adding the olive oil.

Sauté the chopped onion, green pepper, poblano, chiles and tomatoes until onion is transparent, about 4 or 5 minutes.

Fold into the mixture the shredded chicken and green onions, combining well. Remove from heat.

In a small skillet, heat about half an inch of canola oil.
Using tongs, dip the tortillas in the hot oil one at a time, for just a few seconds, so that they are softened.

Cover the bottom of the baking dish with 4 of the softened tortillas.

Layer the remaining ingredients in the following order:

Half of the chicken/vegetable mixture
Half of the grated cheese
Half of the sauce
The remaining 4 softened tortillas
The remaining chicken/vegetable mixture
The remaining grated cheese
The remaining sauce

Bake for 30 minutes at 350 degrees F until casserole is heated through and bubbly.

Serve with a tossed salad and your favorite salad dressing.

Gluten-Free Thai Chicken Wings

Prep Time: 45 minutes
Number of Servings: 8 to 10 as an appetizer


2 Tbsp olive oil
2 cloves garlic, minced
1 one-inch piece of fresh ginger, finely grated
1 tsp salt
1/2 tsp black pepper
3 lbs chicken wings (whole wings, drumettes, or a combination of the two)
1/3 cup sunflower seed butter
Juice and zest of 2 limes (finely grate the zest)
1 Tbsp honey
1 to 2 Tbsp chili garlic sauce
2 tsp fish sauce
1 tsp toasted sesame seeds


Preheat oven to 425°. In a large mixing bowl, whisk together oil, garlic, ginger, salt, and pepper. Add chicken wings and toss to coat. Arrange wings on a rimmed baking sheet in a single layer. Bake for 30 minutes.
While wings are baking, combine sunflower seed butter, lime juice and zest, honey, chili garlic sauce, and fish sauce in a small sauce pan. Heat over medium heat and cook until mixture is smooth and combined.
After wings have cooked for 30 minutes, drain off any juices from the pan. Brush half of sauce on wings, bake for 10 minutes, flip wings, and brush with remaining sauce. Cook for another 10 minutes. Sprinkle with sesame seeds and serve.