One sweet potato, two sweet potato...

ROTA — The covers were lifted and the hungry and excited crowd gathered in anticipation, picking up plates and forks as they fell in line to sample over 30 mouth-watering products derived from one of the Pacific’s most stable root crop —  the sweet potato,  known here as kamuti.

The first annual sweet potato festival on Rota was in progress and guests had a grand time forking food into their plates and sampling the delights laid out on the table. From simple grilled sweet potato to the most complicated pies, tarts, cakes, fritters and other colorful and appetizing desserts to casseroles blended with herbs and spices, salads — everything was gone in a few minutes, and one could already hear the rave reviews of the guests.

Sweet potatoes can be eaten raw, grilled, baked, mashed, boiled, candied, steamed, or processed, and you still get the vitamins and other benefits.

Sweet potatoes grow in various colors and sizes, an abundant resource that Rota is blessed with, and a resource that the island wants to tap into to create a product brand and to spur the economy at the same time.

NMC-CREES Dr. Dilip Nadwani and Anthony Tudela in their research paper titled “Sweet Potato in the CNMI” said sweet potato has been a staple food for the Pacific Islanders for several centuries and is the most widely produced crop in the CNMI, mainly on Rota. Over 50 percent of the commercially produced sweet potatoes on Rota are shipped to Guam while the rest are for Saipan.

Nadwani and Tudela said  “the sweet potato is very important to a healthy nutrition based on its high contents of fibrous starches, potassium, iron, calcium and several vitamins.”

This versatile root crop which can be harvested from three to five months is fast finding its place in household tables all year round as the interest in healthy and natural foods increase.

Benefits of sweet potatoes

The U.S. Department of Agriculture enumerates the benefits of sweet potatoes, including being an “antidiabetic” food.

USDA researches showed that sweet potatoes contain proteins with high content of carotenes and vitamin C, making it a valuable food for boosting antioxidants in the body.

Sweet potatoes are also excellent source of carotenes, particularly the darker varieties, and offer a very good source of vitamins B6 and C, manganese, copper, biotin, pantothenic acid, vitamin B2, and dietary fiber.

With the abundance of sweet potato in the CNMI, and with a hundred and one variations that you can do to come up with delectable recipes, the choice is yours. You can add sweet potatoes to your diet not only on special holidays but throughout the year.

(This article was first published at the Marianas Variety)

No substitute for a mother’s milk

DID you know that you spend approximately 144 hours during the baby’s first year to prepare a baby’s formula? This includes going to the store to buy formula, finding and washing the feeding bottles and any other chores related to feeding the baby.

Take this scenario:
A piercing wail wakes you up in the wee hours of the morning, ending what little sleep you just got. You stumble sleepily into the kitchen, look for the feeding bottle to prepare a formula for your baby whose cries are starting to wake up the whole household. This is a routine that goes on day and night where you have to drop off whatever you are doing to prepare the formula and feed your baby. If you are not fully awake by then, there is the possibility of putting more formula than you should, or using less water — the baby will suffer.
Now consider this.
You wake up to your baby’s crying at night and you just have to pick him up from the cot, snuggle the baby and feed him from your breast. You both go to sleep and relax during the feeding session and you get time to form a deep bond with each other.
These are two scenarios presented by Cathy Carothers of Every Mother Inc. who was recently on island to train the staff of the Women, Children and Infants program on breastfeeding.

Barriers to breastfeeding

In these modern times, work is one of the challenges that hinders women from breastfeeding their babies exclusively.
“After giving birth, most of today’s mothers are anxious to go back to work to help meet the growing household expenses,” Carothers said.
The world used to be a breastfeeding society, she added, but as more women joined the workforce, more mothers are turning to the use of formula for their babies.
Lack of knowledge on how breastfeeding works and how to go about it is another challenge that healthcare workers face in encouraging more mothers to breastfeed.
If a mother has to go back to work, Carothers said she can extract her milk and save it in the refrigerator.
She said a mother’s milk placed in the freezer has a shelf life of up to one year or from four to eight days if inside the refrigerator. At room temperature, the milk will still be good from eight to 10 hours.
Carothers said even women who have inverted nipples can breastfeed their babies.
“We breastfeed, not nipple feed. It’s just a matter of learning the right technique because the baby will latch onto your breast by instinct,” she said.
Some women, however, are embarrassed to feed their babies in public places.
Generally all women are capable of breastfeeding, except in cases when it is not possible, such as when a mother is HIV positive, or undergoing chemotherapy, Carothers said.
Giving pregnant women the right education and information before the baby arrives is important to make the right choices.

Support system

Carothers said in a survey they conducted, most of the companies and businesses that showed support to nursing moms have less the problems encountered by those companies who don’t show any support at all.
She said the survey shows that businesses can save a lot on medical costs and absenteeism of employees, if they’re allowed to spend a few minutes each day to breastfeed their babies.
“We also found that businesses that support breastfeeding have more loyal, happy and productive workers because their needs are being met,” Carothers added.
She recommends that mothers breastfeed their babies exclusively for the first six months.
“This is the time when babies need all the nutrients which they can get best from their mothers,” she said.
When the baby reaches six months and above, they start to take in solid food but mothers can breastfeed their babies for as long as they want.
WIC clinic manager Dianne Esplin said the more mothers will breastfeed, the less risk there is for diabetes and obesity.
“When you breastfeed, both and the baby get many benefits. Not only is it convenient for both the mother and the baby but it will create a closer relationship with each other,” she said.
Esplin said being well-informed gives women more options in breastfeeding.
Karen Buettner of the Commonwealth Health Center said the participation of the husbands plays an important part in the breastfeeding process.
“Women, especially first time mothers, have a lot to learn and they need all the help and support they can get, especially from their partners,” Buettner said.
She said breastfeeding is a learning experience, and women with multiple births are becoming more confident with each birth.
WIC nutrition technician Gigi Gomez said women who come to the clinic early in their pregnancy get more help and guidance than those who come later or not at all.
“We make appointments with pregnant women for every trimester so the earlier they come in, the more time we can spend with them in giving them more information in what to do,” she said.
The new food packages distributed by WIC to its clients each month have been redesigned to give pregnant and lactating mothers more attention.
Gomez said exclusive breastfeeding mothers get more food allowance compared to those who do not breastfeed exclusively.
Carothers, Esplin, Buettler and Gomez, all certified lactation consultants, said there is no substitute for a mother’s milk.

This article was first published HERE

Getting in shape fast with BodyPump

WOULD you like to lose fat and shape up your body real fast? Answering yes would require more than nodding your head to this question.
Nothing beats having a well-conditioned and healthy body, but you have to work at it and work at it hard, according to Gloribel Oro Tan, one of the fitness instructors at the Gold’s Gym.

“If you are determined to tone and condition your body, try out BodyPump because it is the fastest way to shape up,” Tan said.
Tan, also an APEX Fitness Professional and Les Mills Certified Group Exercise instructor for both BodyStep and BodyPump said that BodyPump is the best starting point to develop strength as it is more focused on weightlifting.
“BodyPump is a one-hour session to get you in shape and it is both for males and females,” Tan said.
A mix of experienced and beginners comprise a typical class, but everybody can work in rhythm for the whole routine together, Tan said.
BodyPump requires the use of a step platform, a bar and a set of weights. Tan said that beginners should use the light weights first, then after a few classes they can then determine how much weight is right for them.
BodyPump Routine
The one-hour routine includes the warm-up where everybody uses only light weights to get the entire body moving. Next, the students will move on to the slightly bigger weights to develop the legs, chest and back. Development of the triceps, biceps and shoulders follow and this require only slightly bigger weights but as the students get stronger, they can then move on to medium weights.
The students will then move on to the abdominals to help support the core posture, before finally cooling down, a step which is important after a hard workout to stretch one’s muscles.
“The important thing to remember is not to overdo the weights but to work gradually and constantly until a student finds the weight that is right for him or her,” Tan said.
Beginners will usually experience muscle pain and soreness after the first workout but gradually, the body will get used to the exercise.
Frequency
Tan said that as soon as you have your first session of BodyPump, a maximum of two or three classes a week and a one-day rest in between classes is recommended.
Anybody can do the BodyPump workouts at home, but working with a whole class inspires you to execute the routine along with the others in time with the music and the choreography.
“It’s different when you work alone than when you work with a whole class,” Tan said.
She added that the results of the BodyPump can be felt after about six weeks of continuous workout.
“As you gain more strength, your muscles tones will improve and you will start to notice fat loss,” Tan said.
Other students do back-to-back workout with BodyPump and BodyStep.
“This is a good combination because the BodyWalk is for cardio development,” she said.
Tan said that over the five years she had been teaching BodyPump and BodyStep, she has a good number of faithful students who are regulars in the BodyPump classes.
BodyPump classes are scheduled from 8:30 to 9:30 a.m. every Tuesday and Saturday and from 6:30 to 7:30 p.m. every Wednesday.
BodyPump students must wear comfortable workout clothes and gym shoes, and bring a drink, towel and the right attitude.
Tan said that non- members of the Gold’s Gym can use the gym facilities in one day and join classes such as BodyPump, BodyStep, Yoga, Spin Bike, Abs, Body Balance, Pilates, Cardio Strength and Tai-Chi for a $10 fee.
“We would like to encourage everybody to join the almost 200 individuals who visit Gold’s Gym to work out everyday, and get better health,” Tan said.
For schedules of the other classes, visit Gold’s Gym at Garapan Central Park, call (670) 233-4000, email goldsgym@saipan.com This e-mail address is being protected from spambots. You need JavaScript enabled to view it or visit www.goldsgym.com/saipanmp. For more information on BodyPump check out www.lesmills.com.

This article was first published HERE

For your ears only

DO you often ask people to repeat themselves? Do you have to turn up the television louder than is comfortable for others? Do you always assume that most people are mumbling? If you answer yes to these questions, chances are you may be suffering from some signs of hearing loss.

Try stuffing your ears with earplugs to shut all noise for a few minutes. You may enjoy the silence, but when somebody starts to talk to you, you won’t be able to understand because you can’t hear him or her.
Individuals who don’t have hearing problems may take everything for granted, but not everyone is lucky.
Jennifer Ross, a Board Certified Hearing Instrument Specialist who had been dispensing hearing aids on Guam and the surrounding islands of the Marianas and Micronesia said that hearing loss will affect everyone based on a lot of factors.
Ross had been evaluating hearing and fitting hearing aids for those who have problems in hearing loss for 17 years.

Causes of hearing loss

The most common cause of hearing loss is aging and this will affect almost everyone at some degree if they live long enough. Ross said that the age of onset varies.
Other causes of hearing loss are either from sudden and excessive noise exposure such as from a firearm blast, or fireworks, or from prolonged noise exposure such as occupational noise from airplane engines, power tools, and even loud music over time.
Although she did not provide statistics as to the number of children born with hearing impairments, Ross said she has found a significant number of people in need of better hearing as a result of aging, noise exposure, genetic conditions, or other related medical conditions in Guam and Saipan.
Ross said that people under the age of 18 should initially have their hearing evaluated by an audiologist.
“To the best of my knowledge, there is an audiologist and an Ear, Nose and Throat doctor available on Saipan at CHC, as well as a visiting audiologist from Guam on occasion,” she said.
Ross added that everyone with hearing concerns should have a medical evaluation, preferably performed by an ENT physician who specializes in diseases of the ear.
Ross said that hearing evaluations should be done as a regular general health prevention check-up, annually if you are within the high-risk group for developing hearing loss.
“A high risk group would mean people over the age of 50, people exposed to occupational or recreational noise exposure, people with a family history of hearing loss, or anyone who might suspect hearing loss in themselves, or others close to them,” she said.

Ringing in your ears

“Ringing in the ears” is a condition called tinnitus, and may or may not be related to hearing loss.
“If you have no trouble hearing, but experience ringing sounds in your ears you should consult with a physician, as this may be a sign of a medical condition,” Ross said.
She added that if an individual experiences “ringing in the ears” as well as a hearing loss, and he or she has already had a medical evaluation to rule out a medical condition related to the ringing, then hearing aids may provide some relief by masking the ringing sound they are experiencing.
Ross provides hearing testing for the adult population who have already had a medical examination to rule out medical complications that may be related to their hearing loss.

Hearing instruments

To help people who are suffering from hearing loss problems, Ross dispenses the latest digital technology available in hearing instruments, as well as a full line of assistive listening devices such as television and telephone amplifiers.
She also has available alerting devices for the deaf such as flashing doorbells, flashing telephone ringers, flashing baby crying alerts, and others.
The price range for assistive listening devices and advanced digital hearing aids varies greatly; some insurance provides partial to full coverage.
You may be buried beneath piles of money but if you are deaf or suffer from hearing loss, your wealth will mean nothing.

Test procedure

Ross said that if a hearing test determines that you have hearing loss, and you have been medically cleared from any contributing medical condition that may be causing your hearing loss, then you have to follow the test procedure to have hearing aids:
Ross said that a trial of amplification will be done immediately to determine if hearing aids are beneficial to you. Next, the style of hearing aid will be recommended. In some cases it is a personal choice of cosmetic appeal. Some hearing aids are more discreet than others, meaning less noticeable, but it depends on the degree of hearing loss, the anatomical size of the ear canal, the dexterity of the person wearing the instrument, and other factors.
Third, Ross said that hearing aids are dispensed on a trial basis.
“Hearing aid usage and satisfaction is highly subjective and each person benefits differently, depending on the severity of the hearing loss, the length of time they have had hearing loss, and the conditions in which they will use hearing aids,” Ross said.
Ross visits Saipan to provide hearing care about once every four to six 6 weeks to create more awareness about hearing loss and present remedies available to those who experience this condition.
As an early Christmas gift, she will be here on Friday (Dec. 18) to provide hearing tests at no charge to those who have no insurance.
“Once your hearing is damaged from noise, it is not possible to recover it. Prevention of hearing loss is the best remedy!” Ross said.
In order to determine if you have hearing loss and may benefit from hearing instruments, please schedule an appointment at Marianas Medical Center by calling 234-3925 to 3927.

(This article was first published HERE)

Survival tips to minimize weight gain during the holidays

The holiday season is here, and with it comes numerous parties with tons of food that could make one forget his or her diet.

Food plays a vital part of many holidays, family celebrations and cultural traditions.
As the holidays present the perfect time for families and relatives to get together, you could not shake your head to refuse invitations that comes your way. If you don’t learn the meaning of “moderation” but just give in to the temptation of gorging up on all the bounties laid on the table on every party, prepare for the day of reckoning.
You may have not worked out the excess weight you have gained during Thanksgiving, and come January, when all parties are over, you think that all that is left are photos and memories of the feasts you have partaken of but you’re wrong.
You gasp in dismay as you step on the scale and hear groaning, not from you but from the scale. Sounds familiar?
Registered dietician Dianne C. Esplin, the Women, Infants and Children’s Clinic Manager said that you can indulge in the holiday feasts without having to feel guilty afterward, as long as you stick to some rules. Here are some tips Esplin recommends to follow.
SURVIVAL TIPS
*Fill your plate with colorful vegetables and fruits.
*Minimize the sauces, gravies and fried foods.
*Have a green salad with a light dressing, and a large glass of water as a first course to take the edge off of your hunger.
*Don’t deprive yourself of things you like, but have a small serving or “just a bite”.
*Beware of appetizers. You can overdo it on really fast on those fried or creamy tidbits. Have one and savor it.
This may be easier said than done, especially for sweet-toothed individuals and appetizers are usually served in such mouth-watering presentations it’s hard to say no, but just be careful not to overdo it.
The sad part is the excess weight you gain between Thanksgiving and the New Year parties tend to stay. It’s so easy to acquire excess weight but so hard to work them off.
Finally, keep in mind that there are more important things in parties than food. Relax and go around, greet friends you haven’t seen for a while and make new acquaintances.

(This article was first published HERE)

Washable moments: Did you wash your hands today?

It could be a handshake from a friend or stranger. It could be from turning numerous door knobs in the office, rest rooms, stores and public buildings, picking up the telephone or pushing elevator buttons. These are just some of the things that your hands do and come into contact with everyday.

What you may not have paid closer attention to is that behind these routines lurk millions of germs that are transmitted from one individual to another. When you come in contact with germs, simply touching your eyes, nose or mouth will spread the infection much faster.
Hand washing is a hygiene practice parents hammer on your tender mind even before you learn how to walk. And remember as kids how we don’t always listen and follow the same instructions everyday? We thought our parents have nothing better to do but nag, nag and nag us to wash our hands.
When we were old enough to go to school, we thought we were free from the constant reminders to wash our hands but we were in for a disappointment because right from day one, hand washing is again taught like it is being a part of the kindergarten curriculum. There is no escape and no graduation because the situation is reversed when you have kids of your own and it is your turn to teach your kids the importance of hand washing.
In a nutshell, hand washing is one practice that everybody should do because it is unquestionably a very simple way and the most important tool to prevent the spread of infection and illnesses.

Hand washing campaign to combat flu virus

The Centers for Disease Control and Prevention recommends frequent hand washing to especially help prevent the spread of the H1N1 flu virus.
The CDC stressed that if people don’t wash their hands as often as possible, the probability of picking up germs from other sources and then infect themselves is great.
“You’re at risk every time you touch your eyes, nose, or mouth. In fact, one of the most common ways people catch colds is by rubbing their nose or their eyes after the cold virus has gotten on their hands,” CDC stated.
In the CNMI, the Department of Public Health personnel are going full force in their campaign to combat the spread of the H1N1 flu virus with hand washing as the first step toward prevention.
The Public Health last month reported a slight increase in seasonal flu cases, and they are expecting more cases toward the yearend and up to early next year.
DPH program analyst Roxanne Diaz said that in anticipation, they are going all out campaigning against the flu in all schools. The 5-step flu-WATCH campaign starts with hand washing, Diaz said.
“We could never stress the importance of hand washing enough, not only to kids but for adults to make it a habit,” she said.
Washing your hands is like creating a first line defense against any attack of germs, and everybody needs that defense.

How to wash your hands

Use warm water if it is available and soap to wash your hands.
Make a lather by rubbing your hands together and scrub all surfaces.
Continue scrubbing your hands for 15 to 20 seconds each time. If you need a timer, the CDC recommends that you imagine singing “Happy Birthday” twice and you’re done.
Rinse your hands well under running water.
Use a paper towel or air dryer to dry your hands after washing.
If soap and clean water are not available, you can use an alcohol-based hand rub or hand sanitizers to clean your hands.

When to wash your hands

As kids graduate into adulthood, they don’t need to be told to wash their hands anymore but come to think of it, how many times do you actually wash your hands in a day? Only when you take a bath or use the washroom? The technique is not to keep count of how many times you wash your hands, but to make it a habit or a routine practice for you and for everyone else in the family, especially:
• Before preparing, cooking or eating
• After using the bathroom
• After cleaning around the house
• After touching animals, even family pets
• Before and after visiting or tending sick family members, friends or relatives
• Before and after treating an open wound or a cut
• After blowing your nose, coughing, or sneezing
• After staying outside from working, playing, handling garbage, etc.
• After changing your child’s diapers or after cleaning a child who came from the bathroom.
Never under-estimate the power of hand washing! Clean hands save lives and the few seconds you spend at the sink every now and then could save you trips to the doctor and spare you from spending hundreds of dollars in medical bills. Make that trip to the sink now and start saving your life!

(This article was published HERE)