28 The Courier sun • welnes • april 16, 2015 for breaking news visit www.couriersun.com wellness s Keeping snacks light Hunger pangs between breakfast, lunch and dinner can strike even those with the most nutritious meal regimens. In fact, snacking has increased in popularity; 97 percent of Americans snack daily, up from 71 percent four decades ago, according to a recent study from the Journal of Nutrition. That makes for a lot of snacking. For those who believe snacks are off-limits, here’s a pleasant surprise - snacking can actually benefit a diet. In addition to curbing hunger, The Academy of Nutrition and Dietetics notes that healthy snacks help keep your metabolism on track, stabilize blood sugar and provide the opportunity for supplementary nutrient intake. The Academy recommends consuming snacks with less than 200 calories. Try these tips below for guidance on how to snack smart, while not sacrificing great taste. • Mix ‘n match. Choose versatile snack options to keep up your new snacking habit. Wasa’s new Crisp ‘N Light Wholesome Wheat Crackerbread offers fewer calories and portion control. Its versatility allows it to be enjoyed by itself, with a variety of toppings or as a bread substitute. One slice of bread is about 100 calories while three Crackerbread slices total only 70 calories. When a savory craving kicks in, pair two slices of Wasa Crisp ‘N Light Wholesome Wheat with a thin layer of low-fat cream cheese, a slice of smoked salmon and sprinkle capers and chives on top. The salmon provides omega-3 fatty acids, which have been linked to heart health, and the crunch of the Crackerbread offers a feeling of satiety. If you have a sweet tooth, try this delicious recipe that boasts approximately 110 calories, three grams of protein and only two grams of fat. Wasa Crisp ‘N Light Wholesome Wheat with Fresh Fruit and Yogurt Ingredients: 1/2 orange, segmented 1/2 kiwi, thinly sliced 1 strawberry, thinly sliced 1/2 lime, zested and juiced 1/2 teaspoon mint, chopped 2 tablespoons Greek yogurt 2 slices Wasa Crisp ‘N Light Wholesome Wheat Crackerbread Directions: Mix together all fruit and lime zest with lime juice and mint. Spread 2 tablespoons Greek yogurt on each Crackerbead slice. Top with a few tablespoons of the fruit mixture. • Prepare. Instead of grabbing calorie-laden chips or candy, think of snacks as mini-meals and integrate them into your overall meal plan. By planning ahead and only eating when you are hungry, you will also avoid eating out of boredom or stress, according to The Academy. The U.S. Dietary Guidelines recommend two to three cups of vegetables daily, so as you purchase vegetables for the week, set aside some for snack time. Try spicing up your normal veggie routine of broccoli and carrots by considering bell peppers or jicama, a root vegetable low in calories and high in vitamin C and potassium. Pair your veggies with a hummus dip for a fiber-packed snack. • Go (a little) nuts. The Academy highlights that, in addition to providing protein, folic acid and zinc, nuts have been linked to a reduced risk for heart disease, diabetes and even some forms of cancer. Two tablespoons of raw or dry roasted slivered almonds, walnuts or pecans offers less than 200 calories and can be a great portable option. For more snack ideas, visit www.Facebook.com/ WASA. Courtesy ARA Content Overactive Bladder: Don’t Let It Get in the Way of an Active Life Overactive bladder (OAB) is a very common condition, but many people have trouble discussing it with their doctor because of embarrassment, a lack of knowledge about treatment options and the misconception that it is a “normal” part of aging. Farzeen Firoozi, MD, urologist specializing in Female Pelvic Medicine and Reconstructive Surgery at the Arthur Smith Institute for Urology, part of North Shore-LIJ Health System, discusses what you need to know about this condition. Bladder frequency and urgency, also commonly known as overactive bladder (OAB), is a condition affecting millions of Americans. It can be found in people who have conditions such as diabetes, stroke, dementia, Parkinson’s disease and multiple sclerosis, but it may be an indication of other diseases or conditions that would also warrant medical attention. It commonly appears without apparent cause. Some symptoms of OAB include: • Urinary urgency, or being unable to postpone the need to urinate • Frequency of urination, or the need to urinate at least eight times per day • Urge incontinence, or leakage of urine when one gets the urge to urinate • Nocturia, or the need to get up and urinate at least two times per night Customized Relief Options We offer a range of treatments designed to manage most symptoms of OAB. Depending on the causes of your condition, these may include: • Dietary modifications • Very safe and mild medications • Physical therapy for the bladder and the pelvic floor • Non-invasive surgery — for a small fraction of patients when the above options are ineffective If you think you have a problem, you shouldn’t wait. OAB can get in the way of your work, social life, relationships, exercise, sleep, and overall quality of life. The Smith Institute for Urology has resources for men and women who want to discuss these symptoms and treatment options with a physician. Our urologists and urogynecologists are at the national forefront for many non-invasive, state-of-the-art procedures to correct incontinence. If you or a loved one has symptoms of overactive bladder, call (516) 734-8500 today to make an appointment with one of our urologists. For more information, visit NorthShoreLIJ.com/Smith.
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