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Healthy Choices
7 Healthy Snack Ideas to Keep Blood Sugar in Check
Prevent the rollercoaster ride of a blood sugar spike and then crash with these easy, nutritious snack ideas.
By Brierley Horton, MS, RD
August 26, 2019
Better Homes & Gardens
Snacks sometimes get the short shrift: you’re oh-so hungry (maybe even hangry) and you seek out something edible, convenient, and quick—and you eat it without much more thought. Instead, practice self-care by being more intentional about your food intake.
Seek out snacks that include at least one super-satisfying nutrient like protein, fiber, or a good-for-you fat—which independently and collectively will help to keep your blood sugar from quickly spiking and later crashing. In an ideal world that snack won’t be overly carbohydrate-heavy either. (If you have diabetes, aim for a snack size that’s about 50 to 150 calories per serving and at or under 15 grams of carbohydrate.) The ultimate reward is warding off hunger until your next scheduled meal time.
Remember, too, that snacks are a great opportunity to squeeze in more healthy foods like veggies, fruits, whole grains, or important nutrients like healthy fats, fiber, protein, or disease-fighting phytochemicals—and that’s for everyone, whether you have diabetes or not. With this advice in mind, here are seven snacks to buy or prep and eat—all of which will help keep your blood sugar in check.
1. Pistachios
One of the highest protein nuts at 6 grams of plant protein per serving(about a quarter cup without the shells), pistachios are a great go-to snack,” says Shannon A. Garcia, MDS, RD, LD of KISS in the Kitchen Blog. The better-for-you fats, protein, and fiber is a combination that can help you feel fuller longer and one of the reasons the American Diabetes Association calls nuts like pistachios a diabetes superfood. “I like Wonderful Pistachios because they have a no-shells option. If you need an extra boost, pair the roasted and salted version with a small serving of berries for a naturally sweet snack that has an extra hit of fiber,” says Garcia.
2. Mango
Good news for people who never tire of eating mango (as a snack or in recipes): Even though mango is higher in carbohydrates and lower in fiber compared to other tropical fruits like pineapple and papaya, research shows eating mango actually doesn’t spike blood sugar as much as pineapple or papaya do—making mango a healthy snack choice for both people with diabetes and those without. Mango also contains a good-for-you compound called mangiferin, which preliminary research suggests may have anti-diabetes properties. Enjoy mango straight up, or squeeze lemon juice over cubed mango and stir in a pinch of salt and cayenne pepper. The capsaicin in the cayenne pepper might also help temper your blood sugar rise.
3. Hard-boiled eggs
Perfect for fighting the ‘crash,’ hard-boiled eggs deliver 6 grams of high-quality protein to help keep your blood sugar more stable and your energy consistent,” says Christopher R. Mohr, PhD, RD. The vibrant yolk is also packed with a slew of good-for-you nutrients from vitamins A, D, and E to eye-healthy lutein and mood- and memory-helping choline. While you can certainly prepare your own hard-boiled eggs, pre-made and pre-peeled ones are incredibly convenient, nutrient dense and always ready-to-eat Plus, they’re available in a re-sealable pouch. “I like to drizzle my egg with a little bit of olive oil for even more staying power, and a pinch of salt and pepper,” suggests Mohr.
4. Protein Bars
Some off-the-shelf protein bars have an ideal balance of carbs, protein, and fat with just a few simple (nutrient-packed) ingredients like egg whites, nuts, and dates. RXBARs are Garcia's pick. “They take the guesswork out of figuring out a balanced snack and have yummy flavors like Coconut Chocolate, Maple Sea Salt, and many more,” says Garcia. “I often encourage my clients to keep one of these bars in their purse, gym bag, or work bag so they're always prepared with a balanced snack.”
5. Salmon Jerky
If this isn’t a pantry snack staple, it should be: it’s shelf-stable, portable, and packed with health benefits. The dried version of this cold-water fish still delivers ample omega-3s, which have anti-inflammatory properties (and chronic inflammation can up your risk of developing diabetes). The heart-protective elements of omega-3 fats are also beneficial because if you have diabetes, your risk of heart disease jumps up.
6. Oranges
Another "diabetes superfood" according to the American Diabetes Association, oranges (plus other citrus, such as grapefruit and lemons) deliver fiber, vitamin C, and flavonoids like hesperidin, naringin, and rutin. And research suggests that vitamin C and some of the flavonoids in citrus fruits not only act like antioxidants, mopping up harmful free radicals that are regularly produced in our bodies, but also may help quell blood sugar spikes. Want more than just an orange? Pair orange and grapefruit segments with a few pitted Castelvetrano olives and your favorite salty cheese for a greens-free take on salad. The olives and cheese will help make the “salad” more filling and add delicious briny and salty elements, but also the olives will give you heart-healthy unsaturated fats.
7. Kale Chips
Packed with fiber, and brimming with vitamins, a serving of kale chips is fairly low in carbohydrates. (Dark leafy greens like kale are also a food group the American Diabetes Association encourages people to eat more of.) You can, of course, make kale chips at home, or keep it ultra-simple and grab a bag or clamshell of kale chips from the snack aisle of your grocery store. If you choose a flavored variety, be sure to compare the carb count, though; the flavoring typically only adds a gram or two of carbohydrate.
The Importance of the 2020 Census
Cybersecurity and privacy concerns of older Americans addressed
by Joe Eaton, AARP, September 5, 2019
Older Americans have been more likely than other age groups to return their U.S. census forms and make sure they were counted.
But as the country gears up for the 2020 census next March — the first that will be completed largely online — experts say there will be challenges in getting older people to participate.
A recent U.S. Census Bureau survey found that 56 percent of those 65 and older aren’t comfortable with an online response and prefer to fill out a paper census form. “The concerns over privacy and cybersecurity will have to be overcome, and those concerns are highest for those over 50,” says Steve Jost, a former Census Bureau official.
The stakes are high. In 2016, for example, more than 300 federally funded programs relied on census data to distribute more than $675 billion to states and localities. That includes funds for schools, roads and hospitals and also programs that aid older Americans, like Medicare Part B.
“Participating in the census means getting counted to determine how much federal funding comes into your community and how congressional representation is determined,” says AARP National Volunteer President Catherine Alicia Georges. “AARP members need to make sure they are not left out of this very important process.”
Georges says it is important for older Americans who don’t want to take the census digitally to know they won’t be forced to. “No one has to take the census online,” she says.
News reports about the digital transformation have raised some questions about the census. Here are answers.
How will the new census process work?
Between March 12 and 20, the majority of households will receive a postcard invitation to respond online to the 2020 census. Those who don’t answer will then receive the traditional paper form in the mail. If a household still does not respond, the bureau will send a census taker to knock on that door to collect the household’s data.
People who live in areas that the bureau has determined are most likely to lack broadband internet service will receive a traditional paper form in the first mailing. “The Census Bureau is confident that the 2020 census will be easy for everyone to participate in,” says Daniel Velez, a spokesman for the Census Bureau.
Why make the change?
The Census Bureau has digitized the 2020 census to save money. The 2010 census, which cost $10.2 billion, was the most expensive in history. Taking the census online — at least partially — is projected to save an estimated $5.2 billion.
Find a Job With the Census
Looking to make a few bucks? Help with the 2020 count
The Census Bureau is recruiting over 400,000 temporary workers to help in the massive job of counting their fellow Americans. The bureau is hiring census takers to go door-to-door to help people fill out census forms as well as for office and supervisory positions. The jobs will last several weeks.
A census job can be excellent for older Americans who are looking for flexible work, says Bob Murphy, AARP’s state director in Colorado and former mayor of Lakewood.
In Colorado alone, the Census Bureau is hiring hundreds of temporary full- and part-time workers at between $14 and $22 an hour, he says.
“We want to get the word out that there are great jobs available,” Murphy says. “If you want to work from 2 p.m. to 7 p.m., you can do that. It’s pretty flexible.”
Most positions require a driver’s license and access to a vehicle, unless public transportation is available. Some positions require evening or weekend work.
Be careful, though. The AARP Fraud Watch Network has seen scam artists send out phony offers of census employment, hoping to steal Social Security numbers or other information to aid in identity theft.
An application can be completed online at the Census Bureau website in about 30 minutes. The website also includes wages, which vary based on location. To get started, go to 2020census.gov/en/jobs.
How do I know someone claiming to be from the census isn’t a scam artist?
A very small percentage of people who knock on doors claiming to be from the Census Bureau are crooks looking to gather personal information so they can steal from you.
Real census employees won’t ask for your full Social Security number, for money or donations, or for bank or credit card numbers.
Check to make sure that the person has a valid identification badge with his or her photograph, a Department of Commerce watermark and an expiration date. If you still suspect fraud, call the Census Bureau at 800-923-8282 to speak to a representative.
I’ve been hearing about the “citizenship question.” Will that be part of the census?
The Trump administration called for adding a citizenship question to the census, saying initially that it would help enforce the Voting Rights Act. But in late June, the U.S. Supreme Court found the administration hadn’t justified making the change. So the citizenship question won’t be included.
Groups that opposed the question said it would have caused many noncitizens, even those in the U.S. legally, to dodge the census for fear of repercussions. Noncitizens make up roughly 7 percent of the U.S. population, according to a 2017 analysis by the Kaiser Family Foundation
.
Have older Americans been at risk for undercounting in past censuses?
The opposite is actually true: Older Americans are the least likely age group to go uncounted. Experts say that’s because of their historically high levels of civic engagement and participation in things like voting. In fact, some experts say older Americans are more likely to be double counted than people in other groups. Older Americans who own vacation homes need to be sure to fill out the form only once, from their primary residence.
What happens if I’m missed?
Simple. You won’t be represented in the census for the next decade. While a few unrepresented residents shouldn’t affect a community’s federal funding, if many in your area go uncounted, then federal money — or representation — that would rightly go to your region would go to other communities or states. (Your personal benefits like Social Security and Medicare won’t be affected.)
What if I live in a rural community with a low population? Does it matter if I participate?
Yes. In 2016 alone, more than $30 billion was distributed to rural communities from 55 federal programs. These funds went toward things like home loans, business loans and waste disposal. But such funding comes only if you and your neighbors are counted. This is especially true in areas with low populations.
Is it just about money?
No. The number of seats in the U.S. House of Representatives, and the electoral college votes that each state gets, are determined by census numbers. So, the political balance of power in America changes after each census.
As boomers age, does the government expect a dramatic rise in the number of older Americans counted?
Yes. In 2010, there were more than 40 million people 65 and older in the United States — 13 percent of the population. That number is projected to grow to 55 million — 16 percent of the population — in 2020. By 2050, those 65-plus will make up 20 percent of the population, the Census Bureau projects.
As the number of older Americans increases, how will the census improve their lives?
An AARP survey shows that most older adults want to stay in their homes and communities as they age. Filling out the census could increase the likelihood of that happening. Census data will be used over the coming decade to decide where to place parks, roads and hospitals. It will determine funding for community projects that benefit people of all ages, including mass transit, which helps many people remain in their homes longer.
7 Steps to a Cancer-Protective Back-to-School Kitchen
Release Date: August 27, 2019
CONTACT: Vidushi Kumar, Director of Communication
v.kumar@aicr.org 202. 600.3047
WASHINGTON, DC --Healthy eating plays a key role in cancer-protection starting early in life, so experts at the American Institute for Cancer Research (AICR) have developed a cancer protective checklist to help you and your family start the back-to-school season with a cancer-protective kitchen.
AICR research shows that aside from not smoking, being at a healthy weight is the single biggest lifestyle step to protect against cancer. Helping children develop habits that support a healthy weight is important for establishing lifelong healthful habits.
“Before you get busy with fall schedules and school programs, setting up your kitchen to help you simplify healthy eating and meal prep is key,” says AICR Senior Director of Nutrition Programs Alice Bender. “For a cancer-protective and healthy lifestyle, eating more plant foods such as beans, vegetables and fruits, along with less of those processed foods that have lots of sugar and added fat set up healthier habits for your kids.”
Re-stocking and rearranging cabinets and refrigerators can help you make a habit of choosing healthy foods and avoiding processed meats and other highly processed foods. Hot dogs, bacon and other processed meat link to increased risk of colorectal cancer, and there is strong scientific evidence that a diet with highly processed foods leads to higher risk for having overweight and obesity. Too much body fat is a cause at least 12 types of cancer.
“One thing that you can do is set up your kitchen makeover as a family project,” advises Bender. “Involve the whole family, such as asking your kids to go shopping with you or experiment with new healthy recipes.” Here are 7 steps for your kitchen makeover:
About AICR
Our Vision: We want to live in a world where no one develops a preventable cancer.
Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.
We have contributed over $108 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendation for Cancer Prevention, at www.aicr.org.
14 Things Therapists Need You to Know About Suicide
Charlotte Hilton Andersen – Reader’s Digest
Just because someone seems fine, it doesn't mean that they are. Knowing these easy-to-miss signs and important tips could save a life.
Suicide is heartbreakingly common. It’s the second leading cause of death in people between ten and 34 years of age and the tenth leading cause of death overall in the United States, according to the Centers for Disease Control and Prevention (CDC). To put that in perspective, in 2017 twice as many people died from suicide (45,000) as died from homicide (19,510). In addition, the CDC reports that another 1.3 million Americans attempted suicide and 9.8 million contemplated it.
Yet despite these staggering statistics, many people struggling with suicidal thoughts feel desperately alone, says Ekaterina Musok, LCSW, a counselor and substance-abuse professional at Freedom Counseling in Florida. “Suicide still remains a topic rarely discussed in many circles of our society,” she explains. “So it’s not uncommon for people to feel that they are the only one.” Whether you or someone you know is struggling with these feelings, you need help and support. That’s why we asked mental-health professionals to share what you should know about suicide.
Why is it so hard to talk about?
People can feel uncomfortable initiating discussions about painful feelings, says Musok. They may feel like they should be able to “just deal with it” or that others have it worse. They may worry that they will burden others. Or they may be afraid of being seen as weak and incapable. So if you have a loved one struggling with depression and/or suicidal thoughts, it may be up to you to start the conversation in a loving, helpful way. Here’s one thing that people contemplating suicide really need to hear.
Be careful how you speak when discussing suicide
When speaking about someone who has taken their own life, avoid the phrase “committed suicide,” says Jill Johnson-Young, LCSW, a California-based grief counselor, author, and speaker. “This sounds almost accusatory, creates blame, and hurts those who are left behind,” she explains. Instead, she suggests saying: “died as a result of suicide,” “died from suicide,” or even “ended their life.” Another common mistake is asking family members how exactly the person died. Don’t ask that question at all, she says.
Talking about suicide will not make someone more likely to do itMany people fear that discussing suicide will make troubled loved ones think about it more and increase the likelihood that they will hurt themselves. But in reality, the opposite is true, says Kara Lissy, LCSW, a psychotherapist at A Good Place Therapy and Consulting in New York City. “When someone expresses suicidal ideations or thoughts, talking about it can serve as a deterrent,” she explains. “Inquiring about these thoughts shows emotional support and care, and can often better direct the suffering person to get the help they need.”
Suicide is an impulsive act
Interviews with many survivors of suicide attempts reveal that they often regretted their decision as soon as they made it. In one study of 515 people who attempted to end their lives by jumping off the Golden Gate Bridge, 90 percent never attempted suicide again and most reported they were grateful to be alive. “All too often suicide happens on a whim, not a committed plan,” says Raffi Bilek, LCSW, therapist and director of the Baltimore Therapy Center. “You can help prevent someone from committing suicide simply by talking to them about what they’re struggling with and assisting them to get professional help.”
Suicide is not caused by a bad breakup or another difficult life event
One of the major things people get wrong about suicide is thinking they can pinpoint the event that caused it. “With rare exception, suicide is because of mental illness,” says Mark Rego, MD, assistant clinical professor of psychiatry at the Yale University School of Medicine. “We often hear in the media, ‘Why did he do it?’ as if a job loss or romantic breakup holds the key to the tragedy. But these things happen daily to millions of people who do not even contemplate suicide.” Mental pain from difficult life events may be involved with suicide, but it is usually not the sole cause.
People can be more likely to attempt suicide as their depression starts to lift
A severe depressive episode is a serious risk for suicide. But surprisingly, your loved one may actually be at a higher risk when their treatment for depression first starts working. “Often, the beginning phases of treatment will improve motivation, concentration, and energy levels, making it more likely for someone to follow through with a suicide attempt if their suicidal thoughts are still lingering,” says Lissy. Make sure you know these other suicide warning signs that are easy to miss.
Substance abuse can be a warning sign
The crushing depression that often comes with suicidal tendencies makes living everyday life feel incredibly hard, if not impossible. So people will do whatever they can to cope with their feelings, even if that “solution” ends up making the problem worse—like abusing drugs or alcohol. “They see substances as a way to get relief from, or numb, the pain,” Musok says. If you have a loved one struggling with substance abuse, it’s important to realize that this puts them at a much higher risk of suicide, she adds. Treating substance issues should also be an important part of their overall treatment plan.
Taking big risks is another commonly missed sign that someone is thinking about suicide
Is your loved one suddenly into driving 115 on the freeway, gambling, or having unsafe sex? That can be a sign they are contemplating hurting themselves—or hoping that fate will take the decision out of their hands. Some people will also use risky behaviors to try to “feel alive” and to counteract the numbness of depression, Musok says.
Don’t rely solely on lists of risk factors when determining if someone is at risk for suicide
It’s important to know the risk factors for suicide, but you shouldn’t use them as a checklist, says board-certified psychologist Shane G. Owens, PhD. “While you should be on the lookout for those things, not everyone who experiences them will truly be at risk, and there are many individual warning signs that those lists miss,” he explains. “Any marked changes in behavior can be warning signs that suicide is possible.”
Suicide does not discriminate
Groups at a higher risk for suicide include Native Americans, Hispanic Americans, veterans, active-duty military, LGBTQ youth, and people in certain professions like farming, according to the CDC. But while it’s important to understand these risks, especially if you have a loved one who falls into one of those categories, you should also know that no one is immune to suicide. “The only ways to know whether someone is in danger are to ask, to listen carefully to the answers, and to maintain connection until the person gets help,” Owens says.
Don’t beat yourself up if someone you love attempts or completes suicide
“Most people who are suicidal don’t ‘look suicidal,'” says Wayne Pernell, PhD, a counselor and clinical psychologist. People often associate depression with a certain stereotype they’ve seen in the media or assume that the person will look depressed or talk about suicide. “Sure, that can be part of it, but a lot of it is hidden,” he says. “There’s no neon sign that says, ‘This person is thinking about suicide.’ It’s easy not to know. Even professionals miss it sometimes.”
It’s OK to be mad at the person
Dealing with suicidal ideations or a completed suicide is exhausting and painful for everyone involved. It’s important to allow yourself to feel all your feelings, Pernell says. “You might feel helpless, sad, excluded, or you might feel upset or like they are selfish,” he says. “It’s OK to experience love and anger at the same time,” he says. All of those feelings are valid, and you’re allowed to feel them while still offering understanding and compassion. You should also remember to keep an eye on yourself when dealing with something like this since caregivers are at a higher risk for depression.
Not all suicidal thoughts mean that someone is suicidal
A variety of mental illnesses can play a part in a loved one talking about suicide or feeling suicidal. It’s only when they get to the root of these issues that they can get the proper treatment. “For instance, someone with OCD may have recurrent obsessive thoughts telling them to end their life with or without a desire to act on them,” Lissy says. “Similarly, a person with a psychotic disorder may have auditory hallucinations telling them to end their life.” PTSD, schizophrenia, and bipolar disorder may also play a role. But, says Lissy, “these require a professional diagnosis and need different treatment approaches than would someone who is depressed and suicidal.”
Keep their memory alive
Death by suicide can feel shameful in a way that other causes of death do not. That may make surviving friends and family reluctant to talk about the person, Johnson-Young says. But remembering and honoring them can be healing for those left behind. “Use their name and do something to honor their memory related to suicide, in their name,” she suggests. “Giving back matters to anyone who has lost a loved one. Attend a suicide walk and wear their name on a shirt, donate to research or a support system, or ask the family how they would want them to be honored.”
7 Healthy Snack Ideas to Keep Blood Sugar in Check
Prevent the rollercoaster ride of a blood sugar spike and then crash with these easy, nutritious snack ideas.
By Brierley Horton, MS, RD
August 26, 2019
Better Homes & Gardens
Snacks sometimes get the short shrift: you’re oh-so hungry (maybe even hangry) and you seek out something edible, convenient, and quick—and you eat it without much more thought. Instead, practice self-care by being more intentional about your food intake.
Seek out snacks that include at least one super-satisfying nutrient like protein, fiber, or a good-for-you fat—which independently and collectively will help to keep your blood sugar from quickly spiking and later crashing. In an ideal world that snack won’t be overly carbohydrate-heavy either. (If you have diabetes, aim for a snack size that’s about 50 to 150 calories per serving and at or under 15 grams of carbohydrate.) The ultimate reward is warding off hunger until your next scheduled meal time.
Remember, too, that snacks are a great opportunity to squeeze in more healthy foods like veggies, fruits, whole grains, or important nutrients like healthy fats, fiber, protein, or disease-fighting phytochemicals—and that’s for everyone, whether you have diabetes or not. With this advice in mind, here are seven snacks to buy or prep and eat—all of which will help keep your blood sugar in check.
1. Pistachios
One of the highest protein nuts at 6 grams of plant protein per serving(about a quarter cup without the shells), pistachios are a great go-to snack,” says Shannon A. Garcia, MDS, RD, LD of KISS in the Kitchen Blog. The better-for-you fats, protein, and fiber is a combination that can help you feel fuller longer and one of the reasons the American Diabetes Association calls nuts like pistachios a diabetes superfood. “I like Wonderful Pistachios because they have a no-shells option. If you need an extra boost, pair the roasted and salted version with a small serving of berries for a naturally sweet snack that has an extra hit of fiber,” says Garcia.
2. Mango
Good news for people who never tire of eating mango (as a snack or in recipes): Even though mango is higher in carbohydrates and lower in fiber compared to other tropical fruits like pineapple and papaya, research shows eating mango actually doesn’t spike blood sugar as much as pineapple or papaya do—making mango a healthy snack choice for both people with diabetes and those without. Mango also contains a good-for-you compound called mangiferin, which preliminary research suggests may have anti-diabetes properties. Enjoy mango straight up, or squeeze lemon juice over cubed mango and stir in a pinch of salt and cayenne pepper. The capsaicin in the cayenne pepper might also help temper your blood sugar rise.
3. Hard-boiled eggs
Perfect for fighting the ‘crash,’ hard-boiled eggs deliver 6 grams of high-quality protein to help keep your blood sugar more stable and your energy consistent,” says Christopher R. Mohr, PhD, RD. The vibrant yolk is also packed with a slew of good-for-you nutrients from vitamins A, D, and E to eye-healthy lutein and mood- and memory-helping choline. While you can certainly prepare your own hard-boiled eggs, pre-made and pre-peeled ones are incredibly convenient, nutrient dense and always ready-to-eat Plus, they’re available in a re-sealable pouch. “I like to drizzle my egg with a little bit of olive oil for even more staying power, and a pinch of salt and pepper,” suggests Mohr.
4. Protein Bars
Some off-the-shelf protein bars have an ideal balance of carbs, protein, and fat with just a few simple (nutrient-packed) ingredients like egg whites, nuts, and dates. RXBARs are Garcia's pick. “They take the guesswork out of figuring out a balanced snack and have yummy flavors like Coconut Chocolate, Maple Sea Salt, and many more,” says Garcia. “I often encourage my clients to keep one of these bars in their purse, gym bag, or work bag so they're always prepared with a balanced snack.”
5. Salmon Jerky
If this isn’t a pantry snack staple, it should be: it’s shelf-stable, portable, and packed with health benefits. The dried version of this cold-water fish still delivers ample omega-3s, which have anti-inflammatory properties (and chronic inflammation can up your risk of developing diabetes). The heart-protective elements of omega-3 fats are also beneficial because if you have diabetes, your risk of heart disease jumps up.
6. Oranges
Another "diabetes superfood" according to the American Diabetes Association, oranges (plus other citrus, such as grapefruit and lemons) deliver fiber, vitamin C, and flavonoids like hesperidin, naringin, and rutin. And research suggests that vitamin C and some of the flavonoids in citrus fruits not only act like antioxidants, mopping up harmful free radicals that are regularly produced in our bodies, but also may help quell blood sugar spikes. Want more than just an orange? Pair orange and grapefruit segments with a few pitted Castelvetrano olives and your favorite salty cheese for a greens-free take on salad. The olives and cheese will help make the “salad” more filling and add delicious briny and salty elements, but also the olives will give you heart-healthy unsaturated fats.
7. Kale Chips
Packed with fiber, and brimming with vitamins, a serving of kale chips is fairly low in carbohydrates. (Dark leafy greens like kale are also a food group the American Diabetes Association encourages people to eat more of.) You can, of course, make kale chips at home, or keep it ultra-simple and grab a bag or clamshell of kale chips from the snack aisle of your grocery store. If you choose a flavored variety, be sure to compare the carb count, though; the flavoring typically only adds a gram or two of carbohydrate.
The Importance of the 2020 Census
Cybersecurity and privacy concerns of older Americans addressed
by Joe Eaton, AARP, September 5, 2019
Older Americans have been more likely than other age groups to return their U.S. census forms and make sure they were counted.
But as the country gears up for the 2020 census next March — the first that will be completed largely online — experts say there will be challenges in getting older people to participate.
A recent U.S. Census Bureau survey found that 56 percent of those 65 and older aren’t comfortable with an online response and prefer to fill out a paper census form. “The concerns over privacy and cybersecurity will have to be overcome, and those concerns are highest for those over 50,” says Steve Jost, a former Census Bureau official.
The stakes are high. In 2016, for example, more than 300 federally funded programs relied on census data to distribute more than $675 billion to states and localities. That includes funds for schools, roads and hospitals and also programs that aid older Americans, like Medicare Part B.
“Participating in the census means getting counted to determine how much federal funding comes into your community and how congressional representation is determined,” says AARP National Volunteer President Catherine Alicia Georges. “AARP members need to make sure they are not left out of this very important process.”
Georges says it is important for older Americans who don’t want to take the census digitally to know they won’t be forced to. “No one has to take the census online,” she says.
News reports about the digital transformation have raised some questions about the census. Here are answers.
How will the new census process work?
Between March 12 and 20, the majority of households will receive a postcard invitation to respond online to the 2020 census. Those who don’t answer will then receive the traditional paper form in the mail. If a household still does not respond, the bureau will send a census taker to knock on that door to collect the household’s data.
People who live in areas that the bureau has determined are most likely to lack broadband internet service will receive a traditional paper form in the first mailing. “The Census Bureau is confident that the 2020 census will be easy for everyone to participate in,” says Daniel Velez, a spokesman for the Census Bureau.
Why make the change?
The Census Bureau has digitized the 2020 census to save money. The 2010 census, which cost $10.2 billion, was the most expensive in history. Taking the census online — at least partially — is projected to save an estimated $5.2 billion.
Find a Job With the Census
Looking to make a few bucks? Help with the 2020 count
The Census Bureau is recruiting over 400,000 temporary workers to help in the massive job of counting their fellow Americans. The bureau is hiring census takers to go door-to-door to help people fill out census forms as well as for office and supervisory positions. The jobs will last several weeks.
A census job can be excellent for older Americans who are looking for flexible work, says Bob Murphy, AARP’s state director in Colorado and former mayor of Lakewood.
In Colorado alone, the Census Bureau is hiring hundreds of temporary full- and part-time workers at between $14 and $22 an hour, he says.
“We want to get the word out that there are great jobs available,” Murphy says. “If you want to work from 2 p.m. to 7 p.m., you can do that. It’s pretty flexible.”
Most positions require a driver’s license and access to a vehicle, unless public transportation is available. Some positions require evening or weekend work.
Be careful, though. The AARP Fraud Watch Network has seen scam artists send out phony offers of census employment, hoping to steal Social Security numbers or other information to aid in identity theft.
An application can be completed online at the Census Bureau website in about 30 minutes. The website also includes wages, which vary based on location. To get started, go to 2020census.gov/en/jobs.
How do I know someone claiming to be from the census isn’t a scam artist?
A very small percentage of people who knock on doors claiming to be from the Census Bureau are crooks looking to gather personal information so they can steal from you.
Real census employees won’t ask for your full Social Security number, for money or donations, or for bank or credit card numbers.
Check to make sure that the person has a valid identification badge with his or her photograph, a Department of Commerce watermark and an expiration date. If you still suspect fraud, call the Census Bureau at 800-923-8282 to speak to a representative.
I’ve been hearing about the “citizenship question.” Will that be part of the census?
The Trump administration called for adding a citizenship question to the census, saying initially that it would help enforce the Voting Rights Act. But in late June, the U.S. Supreme Court found the administration hadn’t justified making the change. So the citizenship question won’t be included.
Groups that opposed the question said it would have caused many noncitizens, even those in the U.S. legally, to dodge the census for fear of repercussions. Noncitizens make up roughly 7 percent of the U.S. population, according to a 2017 analysis by the Kaiser Family Foundation
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Have older Americans been at risk for undercounting in past censuses?
The opposite is actually true: Older Americans are the least likely age group to go uncounted. Experts say that’s because of their historically high levels of civic engagement and participation in things like voting. In fact, some experts say older Americans are more likely to be double counted than people in other groups. Older Americans who own vacation homes need to be sure to fill out the form only once, from their primary residence.
What happens if I’m missed?
Simple. You won’t be represented in the census for the next decade. While a few unrepresented residents shouldn’t affect a community’s federal funding, if many in your area go uncounted, then federal money — or representation — that would rightly go to your region would go to other communities or states. (Your personal benefits like Social Security and Medicare won’t be affected.)
What if I live in a rural community with a low population? Does it matter if I participate?
Yes. In 2016 alone, more than $30 billion was distributed to rural communities from 55 federal programs. These funds went toward things like home loans, business loans and waste disposal. But such funding comes only if you and your neighbors are counted. This is especially true in areas with low populations.
Is it just about money?
No. The number of seats in the U.S. House of Representatives, and the electoral college votes that each state gets, are determined by census numbers. So, the political balance of power in America changes after each census.
As boomers age, does the government expect a dramatic rise in the number of older Americans counted?
Yes. In 2010, there were more than 40 million people 65 and older in the United States — 13 percent of the population. That number is projected to grow to 55 million — 16 percent of the population — in 2020. By 2050, those 65-plus will make up 20 percent of the population, the Census Bureau projects.
As the number of older Americans increases, how will the census improve their lives?
An AARP survey shows that most older adults want to stay in their homes and communities as they age. Filling out the census could increase the likelihood of that happening. Census data will be used over the coming decade to decide where to place parks, roads and hospitals. It will determine funding for community projects that benefit people of all ages, including mass transit, which helps many people remain in their homes longer.
7 Steps to a Cancer-Protective Back-to-School Kitchen
Release Date: August 27, 2019
CONTACT: Vidushi Kumar, Director of Communication
v.kumar@aicr.org 202. 600.3047
WASHINGTON, DC --Healthy eating plays a key role in cancer-protection starting early in life, so experts at the American Institute for Cancer Research (AICR) have developed a cancer protective checklist to help you and your family start the back-to-school season with a cancer-protective kitchen.
AICR research shows that aside from not smoking, being at a healthy weight is the single biggest lifestyle step to protect against cancer. Helping children develop habits that support a healthy weight is important for establishing lifelong healthful habits.
“Before you get busy with fall schedules and school programs, setting up your kitchen to help you simplify healthy eating and meal prep is key,” says AICR Senior Director of Nutrition Programs Alice Bender. “For a cancer-protective and healthy lifestyle, eating more plant foods such as beans, vegetables and fruits, along with less of those processed foods that have lots of sugar and added fat set up healthier habits for your kids.”
Re-stocking and rearranging cabinets and refrigerators can help you make a habit of choosing healthy foods and avoiding processed meats and other highly processed foods. Hot dogs, bacon and other processed meat link to increased risk of colorectal cancer, and there is strong scientific evidence that a diet with highly processed foods leads to higher risk for having overweight and obesity. Too much body fat is a cause at least 12 types of cancer.
“One thing that you can do is set up your kitchen makeover as a family project,” advises Bender. “Involve the whole family, such as asking your kids to go shopping with you or experiment with new healthy recipes.” Here are 7 steps for your kitchen makeover:
- Get rid of foods high in added sugar and fat: Highly processed foods – like chips, packaged baked goods and energy bars – pack a lot of calories per bite and may not satisfy hunger, making it easy to overeat.
- Fill your freezer with easy-prep veggies and fruit: Frozen greens, peas, corn and other veggies are simple to steam for a quick side at dinner. Have frozen fruit chunks ready to throw in blender with yogurt for breakfast or smoothie snack.
- Swap out refined “white” grains with whole grains: Keep whole grain wraps, pitas and sliced bread in the freezer. You can use them to make a sandwich or a pita pizza. Stock up on pre-cooked frozen brown rice – super convenient as a base for veggie stir-fry or stews.
- Replace processed lunch meats with healthy proteins: Stock up on cheese sticks, peanut butter, hummus, fresh sliced meats and hard boiled eggs.
- Stock up on favorite fruits and vegetables: Cut up those veggies and fruits, clear off your top fridge shelf and put them front and center. Place your favorite dip there too, so when you and your kids open the fridge door, you can easily grab a healthy snack.
- Make or buy creative healthy beverages and ditch sugary drinks: Sugary beverages contribute to obesity, a cause of many cancers. Replace sodas and other sweet drinks with a couple of pitchers or bottles of water – plain and sparkling, along with unsweetened teas, or watered-down juices. Make flavored ice cubes with juice, tea or chopped fruit.
- Use see-through containers for healthy ingredients: Next to the plain yogurt, keep leftover fruit chunks, sunflower seeds, nuts and vegetables in clear containers that you can easily grab.
About AICR
Our Vision: We want to live in a world where no one develops a preventable cancer.
Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.
We have contributed over $108 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendation for Cancer Prevention, at www.aicr.org.
14 Things Therapists Need You to Know About Suicide
Charlotte Hilton Andersen – Reader’s Digest
Just because someone seems fine, it doesn't mean that they are. Knowing these easy-to-miss signs and important tips could save a life.
Suicide is heartbreakingly common. It’s the second leading cause of death in people between ten and 34 years of age and the tenth leading cause of death overall in the United States, according to the Centers for Disease Control and Prevention (CDC). To put that in perspective, in 2017 twice as many people died from suicide (45,000) as died from homicide (19,510). In addition, the CDC reports that another 1.3 million Americans attempted suicide and 9.8 million contemplated it.
Yet despite these staggering statistics, many people struggling with suicidal thoughts feel desperately alone, says Ekaterina Musok, LCSW, a counselor and substance-abuse professional at Freedom Counseling in Florida. “Suicide still remains a topic rarely discussed in many circles of our society,” she explains. “So it’s not uncommon for people to feel that they are the only one.” Whether you or someone you know is struggling with these feelings, you need help and support. That’s why we asked mental-health professionals to share what you should know about suicide.
Why is it so hard to talk about?
People can feel uncomfortable initiating discussions about painful feelings, says Musok. They may feel like they should be able to “just deal with it” or that others have it worse. They may worry that they will burden others. Or they may be afraid of being seen as weak and incapable. So if you have a loved one struggling with depression and/or suicidal thoughts, it may be up to you to start the conversation in a loving, helpful way. Here’s one thing that people contemplating suicide really need to hear.
Be careful how you speak when discussing suicide
When speaking about someone who has taken their own life, avoid the phrase “committed suicide,” says Jill Johnson-Young, LCSW, a California-based grief counselor, author, and speaker. “This sounds almost accusatory, creates blame, and hurts those who are left behind,” she explains. Instead, she suggests saying: “died as a result of suicide,” “died from suicide,” or even “ended their life.” Another common mistake is asking family members how exactly the person died. Don’t ask that question at all, she says.
Talking about suicide will not make someone more likely to do itMany people fear that discussing suicide will make troubled loved ones think about it more and increase the likelihood that they will hurt themselves. But in reality, the opposite is true, says Kara Lissy, LCSW, a psychotherapist at A Good Place Therapy and Consulting in New York City. “When someone expresses suicidal ideations or thoughts, talking about it can serve as a deterrent,” she explains. “Inquiring about these thoughts shows emotional support and care, and can often better direct the suffering person to get the help they need.”
Suicide is an impulsive act
Interviews with many survivors of suicide attempts reveal that they often regretted their decision as soon as they made it. In one study of 515 people who attempted to end their lives by jumping off the Golden Gate Bridge, 90 percent never attempted suicide again and most reported they were grateful to be alive. “All too often suicide happens on a whim, not a committed plan,” says Raffi Bilek, LCSW, therapist and director of the Baltimore Therapy Center. “You can help prevent someone from committing suicide simply by talking to them about what they’re struggling with and assisting them to get professional help.”
Suicide is not caused by a bad breakup or another difficult life event
One of the major things people get wrong about suicide is thinking they can pinpoint the event that caused it. “With rare exception, suicide is because of mental illness,” says Mark Rego, MD, assistant clinical professor of psychiatry at the Yale University School of Medicine. “We often hear in the media, ‘Why did he do it?’ as if a job loss or romantic breakup holds the key to the tragedy. But these things happen daily to millions of people who do not even contemplate suicide.” Mental pain from difficult life events may be involved with suicide, but it is usually not the sole cause.
People can be more likely to attempt suicide as their depression starts to lift
A severe depressive episode is a serious risk for suicide. But surprisingly, your loved one may actually be at a higher risk when their treatment for depression first starts working. “Often, the beginning phases of treatment will improve motivation, concentration, and energy levels, making it more likely for someone to follow through with a suicide attempt if their suicidal thoughts are still lingering,” says Lissy. Make sure you know these other suicide warning signs that are easy to miss.
Substance abuse can be a warning sign
The crushing depression that often comes with suicidal tendencies makes living everyday life feel incredibly hard, if not impossible. So people will do whatever they can to cope with their feelings, even if that “solution” ends up making the problem worse—like abusing drugs or alcohol. “They see substances as a way to get relief from, or numb, the pain,” Musok says. If you have a loved one struggling with substance abuse, it’s important to realize that this puts them at a much higher risk of suicide, she adds. Treating substance issues should also be an important part of their overall treatment plan.
Taking big risks is another commonly missed sign that someone is thinking about suicide
Is your loved one suddenly into driving 115 on the freeway, gambling, or having unsafe sex? That can be a sign they are contemplating hurting themselves—or hoping that fate will take the decision out of their hands. Some people will also use risky behaviors to try to “feel alive” and to counteract the numbness of depression, Musok says.
Don’t rely solely on lists of risk factors when determining if someone is at risk for suicide
It’s important to know the risk factors for suicide, but you shouldn’t use them as a checklist, says board-certified psychologist Shane G. Owens, PhD. “While you should be on the lookout for those things, not everyone who experiences them will truly be at risk, and there are many individual warning signs that those lists miss,” he explains. “Any marked changes in behavior can be warning signs that suicide is possible.”
Suicide does not discriminate
Groups at a higher risk for suicide include Native Americans, Hispanic Americans, veterans, active-duty military, LGBTQ youth, and people in certain professions like farming, according to the CDC. But while it’s important to understand these risks, especially if you have a loved one who falls into one of those categories, you should also know that no one is immune to suicide. “The only ways to know whether someone is in danger are to ask, to listen carefully to the answers, and to maintain connection until the person gets help,” Owens says.
Don’t beat yourself up if someone you love attempts or completes suicide
“Most people who are suicidal don’t ‘look suicidal,'” says Wayne Pernell, PhD, a counselor and clinical psychologist. People often associate depression with a certain stereotype they’ve seen in the media or assume that the person will look depressed or talk about suicide. “Sure, that can be part of it, but a lot of it is hidden,” he says. “There’s no neon sign that says, ‘This person is thinking about suicide.’ It’s easy not to know. Even professionals miss it sometimes.”
It’s OK to be mad at the person
Dealing with suicidal ideations or a completed suicide is exhausting and painful for everyone involved. It’s important to allow yourself to feel all your feelings, Pernell says. “You might feel helpless, sad, excluded, or you might feel upset or like they are selfish,” he says. “It’s OK to experience love and anger at the same time,” he says. All of those feelings are valid, and you’re allowed to feel them while still offering understanding and compassion. You should also remember to keep an eye on yourself when dealing with something like this since caregivers are at a higher risk for depression.
Not all suicidal thoughts mean that someone is suicidal
A variety of mental illnesses can play a part in a loved one talking about suicide or feeling suicidal. It’s only when they get to the root of these issues that they can get the proper treatment. “For instance, someone with OCD may have recurrent obsessive thoughts telling them to end their life with or without a desire to act on them,” Lissy says. “Similarly, a person with a psychotic disorder may have auditory hallucinations telling them to end their life.” PTSD, schizophrenia, and bipolar disorder may also play a role. But, says Lissy, “these require a professional diagnosis and need different treatment approaches than would someone who is depressed and suicidal.”
Keep their memory alive
Death by suicide can feel shameful in a way that other causes of death do not. That may make surviving friends and family reluctant to talk about the person, Johnson-Young says. But remembering and honoring them can be healing for those left behind. “Use their name and do something to honor their memory related to suicide, in their name,” she suggests. “Giving back matters to anyone who has lost a loved one. Attend a suicide walk and wear their name on a shirt, donate to research or a support system, or ask the family how they would want them to be honored.”
