(Feature Impact) Making health-conscious decisions with your at-home menu doesn’t have to be complicated, but it does require commitment and a little more foresight at the grocery store. Simple adjustments to overall eating patterns, like building your plate around produce, powerful proteins and whole grains, can encourage better health.

Nutritious meal-planning can be easy, affordable and delicious – and it all starts with a little balance. Consider this advice from the American Heart Association’s Healthy for Good initiative, nationally sponsored by the Egg Nutrition Center, to adequately round out a healthy plate.

Fill Half Your Plate with Fruits and Veggies

Loaded with nutrients, fresh produce is a perfect place to start each plate. Fill about half your plate with combinations of bananas, strawberries, blueberries, sweet potatoes, peas, carrots and more of your favorites. To boost variety with each meal, look for fruit and veggie blends or step out of your usual routine and try something new.

Grocery tip: Frozen fruits and veggies are often cheaper and just as delicious as their fresh counterparts. It’s frozen right after it’s picked, locking in freshness for a longer shelf life. Just be sure to avoid products with added salt or sugar.

Carve Out a Quarter of the Plate for Powerful Proteins

Healthy food isn’t just fuel. It should be easy and nourish you, too. Look for versatile solutions that provide a protein power-up like skinless chicken breast, no-salt-added beans, low-sodium tuna, tofu or eggs.

High-quality protein from foods, along with a balanced diet and regular exercise, can help support the muscles in your body. Eggs are an example, along with lean animal protein and some plant-based proteins. According to the American Heart Association’s guidelines, healthy people can include up to one whole egg daily, and up to seven per week, as part of a heart-healthy diet. For older adults with normal cholesterol, two eggs per day is acceptable.

Eggs deliver both protein and choline, nutrients that help support growing brains and bodies, especially early in life. In fact, many Americans don’t get enough choline, a critical nutrient for supporting brain development, memory and mood.

Grocery tip: Stock up on proteins that offer both versatility and affordability, helping you cook multiple meals per week without putting a dent in your wallet. Eggs are a perfect example as they can be used at any meal, not just breakfast – try them in wraps or omelets in the morning, hard-boil them to go with a lunchtime salad or add to a frittata at dinner.

Save a Corner for Whole Grains

Finally, fill that last quarter of the plate with ready-to-go whole grains, many of which provide dietary fiber that can support a healthy heart and healthy digestion. Conversely, most refined grains contain little or no fiber.

Examples of whole grains include barley, brown rice, corn, oatmeal, rolled or steel-cut oats, popcorn, quinoa, sorghum and wild rice, along with products labeled “whole grain” or “whole wheat” like bread or pasta.

Grocery tip: Look for whole grains that can make mealtime a cinch. Corn tortillas, instant oats and even popcorn can help you create nutritious plates and better-for-you snacks with the snap of your fingers. Try keeping packets of pre-cooked brown rice on hand to bulk up favorite dishes or toss with leftovers to round out a healthy plate.

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Visit Heart.org to discover more nutrition guidance for heart-healthy meals.

3 Tips to Complement a Healthy, Balanced Plate

Nutrition isn’t just about what’s on your plate – it’s also about what’s next to it and how much is on it. Pair a balanced meal with this advice to help take healthy eating to the next level.

Stay Hydrated
If it’s not already a habit, add a glass of water to each meal. Staying hydrated helps your heart pump blood throughout the body, get rid of waste and regulate body temperature. While water is the best source of hydration, water-rich foods like fruits and vegetables can also play a role.

Watch Portion Sizes
Pay attention to suggested servings from your favorite food groups. For example, one slice of whole-grain bread, 1/2 cup of cooked pasta and two ounces of cheese (about the size of a domino) are the suggested serving sizes for these popular foods.

You can serve and eat smaller portions by:

• When cooking at home, offer the proper serving size to each family member then put extra food away for leftovers.
• When dining out, skip appetizers and split your meal with a friend or partner.
• Avoid eating while watching TV or at your computer. It may be harder to control how much you’re eating if you’re not paying full attention.
• Mindfully measure out your snacks – even fruits and veggies – into appropriate portions before serving instead of helping yourself directly from the bag or box.

Limit Salt
While sodium supports vital functions like controlling your body’s fluid balance, excess sodium in your bloodstream pulls water into the blood vessels, increasing the amount of blood inside them and thus increasing blood pressure. More than 70% of the sodium people eat comes from packaged, prepared and restaurant foods due to salt added for flavoring, stabilizing, preserving and reducing bacterial risk, according to the American Heart Association. 

Cutting back on sodium can help reduce the rise in blood pressure that occurs as you age, even if you don’t have high blood pressure now. It may also help reduce the risk of heart attack, heart failure, kidney disease and more.

Try cooking more meals at home where you can control sodium intake, flavoring foods with herbs and spices instead of table salt and rinsing canned beans and vegetables to wash away excess sodium.

Photo courtesy of Shutterstock (family preparing meal)

SOURCE:

American Heart Association

Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.

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Lakshmi Chauhan, University of Colorado Anschutz

Spring’s warmer weather lures people outdoors – and into possible contact with ticks that spread Lyme disease.

Already, the 2026 tick season is booming. On April 23, the Centers for Disease Control and Prevention warned that emergency room visits due to tick bites are at their highest level since 2017. That may portend an especially severe season for Lyme disease and other tick-borne illnesses.

State health departments reported more than 89,000 cases of Lyme disease in 2023, the last year for which data is available. But public health experts believe that close to 500,000 people in the U.S. get Lyme disease every year.

As an infectious disease doctor with experience treating some of this infection’s long-term outcomes, I know that Lyme disease can be tricky because people often don’t notice tick bites and may overlook early symptoms of an infection. But left untreated, the infection can cause serious lingering – and even permanent – health issues.

Here’s what you need to know about Lyme disease to stay safe this season:

What causes Lyme disease?

Lyme disease, named after the Connecticut town where the disease was first identified in 1975, is caused by a group of bacteria called Borrelia – most often, the species Borrelia burgdorferi.

Deer ticks – also called black-legged ticks, and members of a group called Ixodes – transmit the disease after feeding on an infected animal, usually a bird, mouse or deer. When they then bite a person, they can transmit the bacteria into the person’s bloodstream.
Usually, the tick must attach for 24-48 hours to transmit the bacteria causing Lyme disease.

Where and when does Lyme disease occur?

Lyme disease can occur in most regions where deer ticks live.

These ticks are most active in late spring, summer and fall – usually April to November in most regions. They emerge when the temperature is above freezing. In years when winter is shorter, ticks can emerge earlier. And they may be active year-round in regions where freezing temperatures are rare.

Approximately 90% of U.S. cases are reported from states in the Northeast, mid-Atlantic from Virginia to eastern Canada, and Upper Midwest regions including Wisconsin, Michigan and Minnesota. A few cases occasionally pop up in California, Oregon and Washington.

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Since 1995, the incidence of Lyme disease in the U.S. has almost doubled.

Warmer weather and changes in rainfall patterns now allow ticks to survive in new regions of the country – and for longer periods. But even in regions where ticks lived before, Lyme disease has become more common due to increases in deer populations. As woodland areas are increasingly being developed, it may be bringing the habitat of deer and mice closer to people, increasing the risk of transmission.

Lyme disease symptoms to watch for

Early symptoms of Lyme disease – fever, muscle aches and fatigue – generally emerge within three to 30 days after a tick bite. Another classic symptom in the first month is a target or bull’s eye rash at the site of tick bite, which occurs in about 70% to 80% of cases.

Other rashes following a tick bite can also occur. Some may be due to irritation from the bite, and not necessarily an infection.

If you know you’ve had a tick bite and experience flu-like symptoms – or if you see a bull’s-eye rash, whether you know you were bitten or not – it’s important to check with your healthcare provider about whether you should be treated with antibiotics.

A blood test for antibodies can help confirm the infection, but it can sometimes yield a false negative result, particularly in the first couple of weeks of the disease.

In most people, the rash goes away on its own. However, treatment may shorten its duration and is important for preventing other symptoms. A two- to four-week course of antibiotics can generally treat Lyme disease. Severe cases might require intravenous antibiotics.

A promising new vaccine for Lyme disease is currently being tested. In March 2026, Pfizer, the pharmaceutical company developing it, announced that in a late-stage study, the vaccine prevented the disease in 70% of people who received it.

Later Lyme symptoms

If left untreated, the bacteria that causes Lyme can spread, potentially causing longer-term symptoms. About 60% of people who get Lyme disease and don’t treat it can develop arthritis.

In rare cases, Lyme disease can also affect the heart and the nervous system. Inflammation in the brain or the tissues surrounding it, called meninges, can cause headaches and neck pain, as well as balance issues and memory and behavior changes. It can also cause nerve damage that results in numbness, tingling and muscle weakness.

These symptoms can appear right away or much later – sometimes months to years after infection. And in cases where the disease wasn’t promptly treated, late-stage symptoms can linger even after antibiotics kill the bacteria.

Scientists don’t fully understand why, but one intriguing study found that some particles from the bacteria’s cell wall leak into the joints and can persist after treatment, spurring ongoing inflammation and arthritis symptoms.

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Another reason for Lyme’s long-term effects is that it can trigger autoimmune disease, which is when the immune system attacks its own cells. What’s more, because the nervous system may be particularly sensitive to damage caused by the bacteria and related inflammation, it may take an especially long time to heal. In some situations, the damage could be permanent.

Preventing Lyme disease

Until a vaccine becomes available, there are steps you and your family can take to help protect against Lyme disease:

• Use tick and insect repellents such as DEET and picaridin, which can be applied to skin, and permethrin, which is sprayed onto clothing, to keep ticks at bay. Treating clothing with permethrin may be especially beneficial, since the substance withstands several washes.
• Wear long-sleeve shirts and pants while you are gardening, hiking or walking through grass or woods to prevent tick bites. Wearing light-colored clothes makes ticks more visible, and tucking your pants into your socks can also prevent the little buggers from traveling from your pants, shoes and socks onto your legs.
• Remove your outdoor clothes immediately. Washing and drying clothes at high temperature can help kill any ticks that managed to hitch a ride. And a quick shower immediately after spending time outdoors can wash ticks off the skin before they have a chance to attach.
• If you spend time outdoors, perform daily tick checks, paying special attention to warm areas like your armpits, neck, ears and underwear line. If you find a tick attached, pull it off with tweezers, holding them perpendicular to the skin.
• If you find a tick that may have been on the skin for more than 36 hours, ask your healthcare provider whether a dose of preventive antibiotics – generally given within 72 hours of the bite – would be appropriate.

Lakshmi Chauhan, Associate Professor of Infectious Disease Medicine, University of Colorado Anschutz

This article is republished from The Conversation under a Creative Commons license. Read the original article.

(Feature Impact) Sixty-five is more than a number. It’s a milestone. A moment to reflect on where you’ve been and look forward with confidence to what comes next. For millions of Americans, turning 65 also means unlocking one of the most valuable benefits you’ve earned: Medicare.

The best is still ahead, and it starts with knowing your options. The official source for Medicare information, Medicare.gov, is here to help with clear, trusted information.

The path to Medicare is not the same for everyone. Some people get Medicare automatically and others have to sign up. It depends on whether you are already getting Social Security. Either way, you’ll want to choose how you get your Medicare coverage.

Get information for your path at Medicare.gov, where you can find out when and how to enroll and explore your coverage options.

Understanding Your Medicare Coverage Options

When you first sign up for Medicare, you choose how to get your coverage. There are two main options: Original MedicareandMedicare Advantage.

Original Medicare is health coverage provided directly by the federal government. It has two parts:

• Part A (Hospital Insurance) covers inpatient hospital stays, skilled nursing facility care, hospice care and home health care. Most people pay no premium for Part A.
• Part B (Medical Insurance) covers doctor visits, outpatient care, preventive services (like screenings, vaccines and annual wellness visits) and durable medical equipment like wheelchairs and walkers. The standard Part B premium is $202.90 per month and is typically deducted from your Social Security check.

With Original Medicare, you can visit any doctor or hospital in the U.S. that accepts Medicare. You can also add optional coverage to help manage costs:

• Medigap (Supplemental Insurance) helps pay your share of Medicare costs.
• Part D (Prescription Drug Coverage) helps pay for medications.

Medicare Advantage is an alternative to Original Medicare that provides Part A and Part B and is offered by private insurers approved by Medicare. You still pay the Part B premium. Some plans charge an additional premium – though many carry a $0 plan premium and may even help cover part of your Part B cost. Most plans include in Part D drug coverage along with extra benefits like dental, vision and hearing. Keep in mind most plans require you to use doctors within the plan’s network.

5 Steps to Enroll with Confidence

• Use official sources. Go to Medicare.gov or call 1-800-MEDICARE for step-by-step, personalized guidance on coverage and enrollment.
• Start early. You don’t have to wait until your birthday. Explore your options now so you’re ready when your enrollment window opens.
• Know your enrollment path. Your path depends on your circumstances – some people are automatically enrolled and some are not. There are unique steps for people who are still working.
• Avoid late enrollment penalties. Missing your enrollment window can result in a permanent premium penalty for both Part B and Part D. Signing up on time protects your wallet for years to come.
• Compare plans and save. At Medicare.gov, you can compare plan costs side-by-side, based on the specific drugs you take. A quick comparison could save you money each year. You can also confirm your current doctors are in-network before you choose a plan.

Turning 65 is a milestone worth celebrating and it’s the perfect time to focus on what matters most: your health and well-being. That includes eating well, exercising and making sure you have health insurance that fits your needs. There’s no one-size-fits-all plan. What’s important is finding an option that works for you and your health and financial needs.

Start your journey at Medicare.gov – your roadmap to a healthier and confident future.

Information provided by the U.S. Department of Health and Human Services

Photos courtesy of Shutterstock

SOURCE:

Centers for Medicare & Medicaid Services

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