When we think of processed foods, most people instantly think of boxes of macaroni and cheese, frozen pizzas, cereal that is loaded with sugar, potato chips, donuts and cookies.  But did you know that there are many foods, such as granola bars, salad dressings, soups, spaghetti sauces, breads and even yogurts that are heavily processed?  Some governmental agencies estimate that 70 percent of the caloric intake in the U.S. is processed foods.
 
Processed foods contain preservatives which help extend their shelf life.  They also contain artificial colors, flavors and textures.  To improve taste, they are filled with artificial sweeteners, sugar and salt.  All of these things zap your energy levels, make you gain weight and can contribute to diabetes and heart disease.
 
It is easy to be fooled into thinking that low-carb, low-fat, vitamin fortified, or no trans-fat foods are good for you.  Processed foods are everywhere, so it can be a little overwhelming to get started back on the right track to eating real food.
 
Some easy steps for eating “real” food:

1. Shop the perimeter of the grocery store – specifically fresh fruits, vegetables, dairy, meat and fish.
2. Don’t be fooled by marketing adjectives such as healthy, low-fat or added vitamins.
3. Buy whole grain products such as wheat bread, pasta, crackers or rice.
4. Start reading ingredient lists on food items you purchase, and if you don’t recognize an ingredient, leave it on the shelf.  Try to find 5 ingredients or less.
5. Instead of going thru the drive-thru at lunch time, double what you cook at home and use left overs for quick lunches.
6. Avoid the kiddie menu which is typically filled with highly processed foods such as chicken nuggets, fries, pastas or cookies.
7. Grocery shop together and cook with your kids so that they can learn to make wise “real food” choices.

It’s that time of year again, days getting shorter, cooler nights, football games, leaves changing colors…and flu season.  The flu season runs from October to May, and peaks between December and February. 
The best protection from getting the flu is to get the flu vaccine.  There are people who choose not to get the flu shot and risk infection.  There are many reasons why people choose not to get the flu shot.  Below are some of the most common misconceptions along with why it’s wrong to think that way.
I am young and healthy.  Everyone can get the flu, it doesn’t matter how healthy you are.  The CDC recommends that everyone 6 months and older get the flu vaccine.
I never get sick.  Never say never.  The flu season is unpredictable.  One year it may be mild and another year it may hit early and be intense. 
It doesn’t matter if I get the flu, I’m tough.  While you don’t mind the symptoms that come with the flu or getting sick enough to miss work or school, what about the people who can’t get the vaccine due to medical reasons or babies who are too young to get the vaccine.  Vaccines don’t just protect the people getting it, they also protect the people around them.
The last time I got the flu shot, it made me sick.  You cannot get the flu from the flu vaccine.  The flu shot is a killed virus and the nasal spray is a weakened live virus.  Some people may get a cold virus shortly after getting the vaccine and automatically think it is from the vaccine itself.  Other people may have mild side effects from the vaccine, but they do not last very long and will not develop into the flu.
My insurance doesn’t cover the flu vaccine.  Many health insurance plans are now required to cover the cost of a preventable service, like the flu vaccine, under the Affordable Care Act.  For children who are uninsured or underinsured there is the Vaccines for Children (VFC) program.  For people 65 and older, Medicare will pay for all or part of the flu vaccine.
Along with getting the flu vaccine there are several other ways to prevent the spread of the virus.  Cover your coughs and sneezes, wash your hands frequently, and stay home when you are sick to prevent the spread of germs.
People should get the flu vaccine as soon as it becomes available.  Check with your local provider to see when it is and schedule your flu shot!