Chocolate Covered Anything Day – Benefits of Dark Chocolate

Do you love a good piece of chocolate? While milk chocolate is fine to enjoy occasionally, it tends to be higher in sugar and fat. However, there may be some great benefits to adding a bit of dark chocolate to your diet a few times a week. To get the benefits, the chocolate needs to have a cocoa percentage of around 65-80%.

While dark chocolate is a product higher in calories and fat, it also contains the following important nutrients:

  • Fiber – normal digestion and managing blood sugars.
  • Iron – delivers oxygen throughout the body and maintains hair, skin, and nails.
  • Magnesium – important for nerve and muscle function, a healthy immune system, and keeping bones strong.
  • Copper – may help prevent cardiovascular disease and osteoporosis.
  • Manganese – supports bone health, is an antioxidant, and plays a part in blood sugar regulation.

Dark chocolate is rich in antioxidants, which protect against cell damage from a variety of sources, such as inflammation, pollution, and exposure to other chemicals; and eating processed or refined foods, trans fat, and artificial additives. This form of chocolate, along with other antioxidant rich foods (like fruits, vegetables, nuts, and green tea) may help in reducing the risk of cardiovascular issues and lowering cholesterol.

Remember – even with these benefits, it is still essential to practice portion control with dark chocolate and maintain an overall balanced eating plan with fruits, vegetables, whole grains, lean proteins, and healthy fats.

Try this amazing Dark Chocolate Cinnamon Coffee recipe that’s perfect for entertaining or to have on a cold winter’s day!

Ways to Celebrate Family Caregivers this Holiday Season

While National Family Caregiver Month may be over, NOAH knows a few things:

  1. Caregivers deserve to be honored, appreciated, and supported all year.
  2. Being a family caregiver over the last last two years has meant something different than in past years.

Caregivers who are helping family members, friends, or loved ones who are aging in place or dealing with an illness (or both) give so much of themselves all year. How should you celebrate a caregiver in your life through the holiday season? We have some ideas.

But first, understand that being a caregiver during the pandemic has been a much different experience.

Many adult and child daycare centers have closed at some point during the pandemic. Some families have opted to make alternate permanent arrangements for their loved ones. What those care centers provide is a sense of community for the aging or ill individual, and respite for the caregiver. Additionally, some organizations that offered other services like meal deliveries have had to adjust to sometimes inconsistent volunteers or staff.

Lastly, there is stress and concern. Caring for older adults and people chronic illnesses or diseases can be even harder when a virus is in the community that is especially dangerous to the person you are caring for.

This gives everyone even more reason to celebrate these individuals throughout the holiday season! Here are some ideas:

  • Food is always a welcome choice! If you can order meals to have delivered or drop off something for the caregiver so they don’t have to cook for themselves later, that will be a welcome gift.
  • Help stock their supplies. If you know what they need to provide care, you can help them out with extra supplies, or even books, games, puzzles, or other activities the patient or caregiver enjoy.
  • Personal pampering for caregivers. A personalized coffee mug for the coffee lover, a calming candle for the caregiver who likes to create a peaceful space, a journal for the writer, and lotion for everyone – because we are all (thankfully) washing our hands a lot more – are all great ways to show appreciation.

Everyone loves a thoughtful gift but showing gratitude and understanding for the hard work caregivers do every day is one of the nicest ways to celebrate them this holiday season and all year.

Getting Clean During Handwashing Awareness Week

During 2020, we have heard experts, healthcare providers, friends, neighbors, and even our own young children talk about the importance of handwashing. While living through the COVID-19 pandemic has put handwashing at the top of everyone’s to-do list, we are here to celebrate how this one action has helped keep us healthy for years, and will continue to keep us healthy long after 2020.

Handwashing is an easy step to take throughout the day and has shown to be one of the best ways to keep germs from spreading, which is a big reason to celebrate! It is easy, effective, and already part of our daily routines.

A few rules of handwashing can help make sure you and the people around you are healthy and safe from germs.

1. You need soap.

Handwashing has to include soap. Rinsing hands might get dirt or something sticky off your hands, but the germs that can spread diseases and illnesses will still be there. If there isn’t soap nearby, use hand sanitizer.

2. Any kind of hand soap will do.

You don’t need to use antibacterial soap. Regular hand soap does the job without some of the added chemicals that you really don’t need.

3. Wash every part of your hand.

To get the benefits of washing your hands, you really have to wash your whole hand. According to the CDC, that means lathering hands well with the soap and making sure to wash the backs of your hands, between your fingers, and under your nails.

4. Take your time.

The amount of time you should lather soap around all parts of your hands is 20 seconds. You can hum (or sing!) the “Happy Birthday” song which is about 20 seconds if you need a little help remembering. Then, rinse for 10 seconds. This ensures all of the soap and the germs are rinsed off your hands.

Remember, washing your hands is the best way to keep yourself and others healthy. Let’s celebrate the easy and effective way to prevent the spread of illnesses this week and always.

Wash your hands!

Keep Your Mask. Ditch Your Acne. Tips for Combating Mask Acne

By Karina, Luera, DO PGY-1 Heuser Family Medicine Center

Is your mask causing acne breakouts? Wearing masks can trap heat, sweat, and bacteria on your face, making it an ideal place for skin breakouts. Even though we must continue to wear masks to protect ourselves, our families, and our communities, there are still plenty of ways to keep your skin happy and healthy.

  1. Drink water and eat healthily.

    That’s right, the first tip to healthy skin starts within. Make sure you and your skin stay hydrated by drinking a minimum of 64 ounces of water a day. Also, make sure to eat a well-balanced diet that contains the vitamins and nutrients your skin needs to thrive.

  2. Wash your face every day.

    You should have a daily habit of cleaning your face with a gentle cleanser. If your acne is not improving with this regimen, you may need a medicated cleanser, so talk with your doctor about finding the correct regimen for you.

  3. Don’t forget to moisturize.

    Living in a dry and dusty desert can take a toll on your skin, so be sure to keep your skin hydrated on the outside too by applying a daily moisturizing cream.

  4.  Catch those Z’s. 

    When we rest, our skin is actively repairing itself, so don’t skimp on sleep. Aim for 7-8 hours of sleep each night to give your skin plenty of time to rejuvenate.

  5. Shield from the sun. 

    Too much sun exposure can be irritating to your skin. Your daily moisturizer should contain sunscreen to protect you from those harmful UV rays. Also, when you spend time outdoors, wear a hat to shade your face from the sun.

  6. Hands off.

    Although it is tempting, you should never pick at your pimples. Touching your face spreads bacteria and causes more irritation, which will make your breakouts worse.

  7. Wash that mask.

    If you’re using fabric masks, then they need to be routinely washed to get rid of the bacteria on them. If possible, wear a clean mask every day.

Masks will continue to be an important part of our community effort to stop the spread of COVID-19, but acne doesn’t have to come along with mask-wearing. Follow these tips and if you’re still struggling to control your breakouts, come see us at the NOAH Heuser Family Medicine Clinic. We are happy to help you find a personalized skincare regimen that will keep you healthy, inside and out!

Crohn’s and Colitis Awareness Week

By Stephanie Olzinski, RDN

Crohn’s Disease and Ulcerative Colitis (UC) are both forms of inflammatory bowel disease (IBD) that cause inflammation in the gastrointestinal tract. People with these conditions can have moderate to severe symptoms and Crohn’s and UC currently affect over 780,000 and 900,000 Americans, respectively. Some people may go undiagnosed, however knowing the symptoms can help you determine which you suffer from and how to get help.

UC is characterized by affecting the large intestine and rectum whereas Crohn’s can affect any part of the gastrointestinal tract, but commonly at the site between the small and large intestines.

When examining symptoms, most people experience:

  • abdominal pain.
  • bloating.
  • inflammation.
  • diarrhea with or without blood and/or mucus.
  • weight loss.
  • anemia.

Nutrition plays a large role in managing symptoms of Crohn’s and UC as some foods or beverages can either help or worsen symptoms. Meeting with a Registered Dietitian at NOAH can help with determine the right personalized plan for you.

For Crohn’s disease, some people need a higher calorie and protein diet to maintain nutritional needs. Certain fibers should be limited, as well as fatty and spicy foods. 

For UC, consume more:

  • fibers from whole grains, fruits, and vegetables.
  • probiotic foods like yogurt and sauerkraut.

The same triggers for Crohn’s can affect those with UC as well. Recording a journal that highlights foods/beverages consumed alongside the types of symptoms and when they occur can be great to review with your dietitian. He or she can determine what triggers your symptoms as well as provide recommendations of a healthy diet that fits your specific needs.

How Important is Healthy Skin?

Did you know your skin is the largest organ in your body? Your skin protects you, tells you a lot about your overall health, and it grows and changes with you throughout your life. Our skin has a big job to do, which is why keeping skin healthy is so important.

Here are some useful tips to keep your skin healthy at every age.

Pay Attention to Dry Skin

Dry skin can be the result of environmental factors, or it can be because of what is happening inside our bodies. Either way, pay attention to it and hydrate your skin. Drinking a lot of water – 8 glasses – throughout the day, is one of the best things you can do for your skin (and other parts of your body!).

Dry skin can also become a problem if not treated with itching, flaking, even bleeding from dry skin. Many of us in Arizona have to deal with “hard water”, or water heavy in calcium and magnesium. This can make it harder for soap to wash off your skin, so spend a few extra seconds rinsing your hands, face, and body. Moisturize with ointments, creams or lotions after showers, baths, and handwashing, but make sure they don’t contain alcohol which can have the opposite effect.

Baby’s Skin Can Have Different Needs

Babies are a wonder, and so is their skin! Baby acne, birthmarks, diaper rash, hives, eczema, and others are common in babies, but they are things all new parents and caregivers should be familiar with. The American Academy of Dermatology Association has detailed information about these conditions and many more. If you ever have questions about your baby’s skin, talk to your NOAH provider.

Protect Your Skin from the Sun

The great news is that sunscreen is both the easiest and best way to protect your skin from harmful ultraviolet rays. Try for SPF 30 and wear it all year on whatever part of you isn’t protected by clothing – think hands, arms, face. Sun can cause skin aging and increase certain types of skin cancer.

Everyone deals with some types of skin troubles during their life. Whether it is acne, blackheads, rashes, or dry skin, it is helpful to know how to protect your skin and when it’s time to call your provider. If you have any questions, make an appointment with your provider.

Healthy Eating Tips for Living with Diabetes

Diabetes can be managed and treated with medicine and changes to what you eat and drink. People living with diabetes need to give their body a little help by being proactive.

For someone diagnosed with diabetes or at risk of developing diabetes, making changes to what and how much food they eat can have a big impact. These tips will help people make good decisions about what to eat and how much to eat.

Tip #1 – Portions Matter

In a lot of ways, portions can be deceiving. Larger portions at restaurants and even larger plates in our own kitchens can mislead people about how big their portions should be. A few decades ago, the average American dinner plate was nine inches, today they average around 12 inches.

Diabetes portioning

When you plan out your meals and snacks, a good way to measure the portions is using your hand or basic measuring cups. Here are some examples:

  • The palm of your hand is a good measurement for meat, seafood, and poultry.
  • A cupped hand, about ½ cup, is the right amount of pasta, potatoes, chips, and nuts.
  • At least one heaping cup, or both hands cupped together, for vegetables like tomatoes, cucumbers, spinach, and more.
  • For fats like butter or olive oil, use about a tablespoon per meal.
  • About 1 cup, or a fist, is the amount of milk, fruit, rice, beans, soups, yogurt.

Tip #2 – Swap Your Proteins

Protein is an essential part of a healthy diet. The types of proteins eaten, though, are not all the same in their health benefits. Keep the portions from above – about the size of the palm of your hand – and consider which proteins are best.

Best ProteinsProtein to Limit
ChickenFilet mignon
Turkey/lean ground turkeyPorterhouse
Pork SirloinRib eye steak
Fish (not breaded or fried)Ribs
ShrimpPork belly
CrabHotdogs
Tofu or soyBacon
Yogurt (low sugar or plain)Chorizo
Eggs (max 7 yolks/week)Corned beef
Low fat (93/7) ground beefPastrami
Lean beef cuts – names with “loin” or “round”Any fired or breaded meat, chicken or fish
Beans and lentils 

Tip #3 – Feel Free to Snack

Snacks are good! Don’t deprive yourself of nutritious, energy-boosting snacks, especially when you are living with diabetes. There are plenty of ways to enjoy something mid-day without sacrificing health or flavor.

The important thing about a well-chosen snack is that it can be both filling and nutritional. A few snack-specific tips:

  • Think of snacks like mini meals when it comes to portions.
  • Do not snack when bored or while multitasking.
  • Snacking shouldn’t be an everyday habit.
  • Only eat snacks when you are hungry.

If a snack is needed to prevent low blood sugars, talk about this with your doctor or provider.

Here are a few good snack options for you to try.

Diabetes Snacks

Tip #4 – Not all Drinks are Equal

Don’t let what you drink ruin your day. The best drink is always water. It has no calories, carbohydrates, or sugar, and your body will thank you for drinking plenty of water every day. Sometimes, though, we all want something a little different, with a little more flavor.

Many drinks from restaurants or grocery stores are full of a surprising amount of sugar, calories, and carbohydrates. Some ways to take control:

  1. Bring your own drink. Whether it is water, coffee, or something else, if you bring your own with you, you won’t be buying something that could have high amounts of sugar and calories.
  2. Instead of getting pre-sweetened tea, get unsweetened tea and add your own – much less – sugar, or natural substitutes to sweeten it.
  3. Juice can be loaded with sugar and carbohydrates. Consider eating a piece of fruit instead. If it must be fruit juice, cut the juice with water and strictly limit the amount you drink.
  4. Coffee and tea lattes and similar type drinks taste so good and may appear a safe choice – tea is healthy, right – but how these drinks are made changes whether they are a healthy option. Limit sugar, creamer and syrups added.
  5. Smoothies can be a healthy and efficient way to get loads of fruit, which is an important part of a healthy lifestyle. Don’t rely on store-bought, pre-packaged smoothies to be low in sugar or carbs, though.
  6. Soda, pop, Coke, no matter how you say it, these drinks are loaded with sugar. In fact, a regular soda can have more sugar than two servings of ice cream!
Diabetes Drinks

Getting a diabetes diagnosis can be a big transition for the person diagnosed and their family. Working with your doctor, healthcare provider, nutritionist, family, and support system together will make changes easier to stick to and improve your health. For more tips on living with diabetes from NOAH, click here.

Holiday Tips for Children with Diabetes by Brandon Bolton, RDN

The holiday season should be a joyous time to spend with family and loved ones. This time of year can be tough for children with type 1 or type 2 diabetes. It can be difficult for children to manage their blood sugars during the holiday season due to changes to daily routines, holiday meals, increased eating, new foods, and changes in activity levels. Remember, holiday meals are special occasions, it is okay for kids to break their typical routine during the holidays and enjoy themselves. You may see blood sugars fluctuate more during this time. Try not to let holiday eating be a full week-long event, and instead enjoy your holiday meal and then try to return to your normal eating schedule as soon as you can.

Here are some tips for healthy and happy holiday eating:

  • Encourage your child to follow the “MyPlate” method of eating : 1/2 plate non-starchy vegetables, 1/4 plate lean protein, 1/4 plate carbohydrate.
  • During holiday meals, try filling up on non-starchy vegetables such as broccoli, cauliflower, peppers, celery, zucchini, brussels sprouts, asparagus, cabbage, and many more.
  • Help your child count their carbohydrates. It can be difficult for your child to keep track of everything they are eating during a holiday meal, but do your best as a team. This can help with blood sugar and medication management throughout the day.
  • Don’t force children to finish their meal if they take too much.
  • Sweets are allowed. It is alright for your child to have some sweets during the holidays, just try to monitor intake and stick with small portions.
  • Increase blood sugar monitoring. Since there are a lot of foods, sweets, and activities surrounding holidays, be sure to have your child check their blood sugar more often to stay on top of any changes that might be occurring.
  • Plan for some activity. Take a family walk or plan some games that can get everybody up and moving. Staying active can help keep your child’s blood sugar in a normal range and can be healthy for everyone!
  • Enjoy the festivities with your loved ones, and remember not to be too hard on yourselves.

If you have any questions about helping children with diabetes and about your child’s nutritional needs or how to manage diabetes throughout the holiday season, feel free to reach out to the dietitians at NOAH!

Celebrating Thanksgiving in 2020

This year we have experienced many changes, from the way we celebrate birthdays and graduations, to elbow-bumps in place of handshakes. One of the more challenging differences of living through a pandemic, though, is going to be the holiday season, starting with celebrating Thanksgiving.

Typically, people travel to see family and friends, visit multiple homes on Thanksgiving and the days around it. Many people enjoy getting out with friends to local bars and restaurants. None of that, however, is safe in 2020 with COVID-19 increasing it’s hold on our communities and our health.

Celebrating Thanksgiving in 2020 may not be what we are all used to, but it can still be full of good food, friendly faces, and happy memories without risking anyone’s health and safety.

Tips for Thanksgiving 2020

  • Hold a Thanksgiving dinner just for your immediate family in your home.
  • Enjoy the beautiful Central Arizona weather and visit neighbors outdoors and with some distance between you.
  • Share your favorite recipes with friends and family, rather than making and bringing food to a big group Thanksgiving.
  • Delivering meals to isolated friends, family, or others in the community in a safe way.
  • Virtual Thanksgiving dinner with loved ones near or far.

Remember, that while health is critically important with COVID around, we also need to take care of our mental and emotional well-being. Seeing faces on screens and hearing voices over the phone doesn’t take the place of in-person holiday gatherings, but it is much better than not having that interaction at all. Relationships and seeing people you love – even on a screen that has grandma’s thumb covering it half the time – are so important.

Enjoy and embrace something new when you celebrate Thanksgiving, and remember to call, text, video chat, and safely visit (with masks or at a distance) with people you care about. If you need additional support from a counselor or community resources, reach out to the NOAH team for more information about services to support you and your family so you have a happy, healthy time celebrating Thanksgiving.

How to Talk to Your Teen about Sensitive Topics

By Katelyn Millinor, LPC

As our children grow into independent and curious teenagers, we as parents want to be a guiding light to help our children make smart and informed decisions. Sensitive topics such as intimacy, sexuality, consent, relationships and substance use may be difficult or seem awkward. 

Here are some tips to help facilitate productive and positive conversations:

  1. Create an Open and Safe Space for Communication.

    Initiate conversations regularly with your teenager. What is their favorite musical artist? What is their favorite hobby? What does your teenager do for fun with friends? Getting to know your teen makes it easier to talk about anything. Starting this process early often has greater benefits.

  2. Give Them Privacy.

    We have all been where we want to keep things to ourselves and have time and space alone. Our teens do too. Make sure to allow your teen enough privacy. You may still invite conversations and allow them space until they are ready to share.

  3. Listen More, Talk Less. 

    Allow your teen to fully finish what they are saying before you offer insights or responses. Practice active listening by giving your full attention. Teenagers are more likely to be open when they feel heard. Most of the time, teenagers are not seeking for you to “fix” their problem, they just want a trusted adult to listen. Avoid being critical, judgmental, or getting emotional.

  4. Share Your Own Experiences.

    Don’t be afraid to share some of your own personal experiences with your teenager. Your teenager may see you as more relatable and understanding.

  5. Be Honest.

    Your discussions about sensitive topics may give your teenager the foundation of their understanding on certain topics. If you don’t know the answer to something, seek additional expertise from a professional.

  6. Offer Support and Advice. 

     Don’t Lecture. Phrases such as “If I was in this situation, I would do….” or simply asking “May I offer some advice?” can help facilitate meaningful conversations.

Tackling difficult conversations with your teen is a sign of a healthy relationship. If you know what is going on in your teen’s life, you are better equipped to help. Engaging in these conversations gives you and your teen the opportunity to explore choices and practice important decision making. If you need help talking about sensitive topics, learn about NOAH’s counseling services.