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Try eating a more plant-based, whole foods diet. METRO photo
Cardiac biomarkers can help you monitor your progress

By David Dunaief, M.D.

Dr. David Dunaief

Heart disease is on the decline in the U.S. Several factors have influenced this, including better awareness, improved medicines, earlier treatment of risk factors and lifestyle modifications (1). Still, we can do better. Heart disease still underpins one in four deaths, and it is preventable.

What are the baseline risks for heart disease?

Significant risk factors for heart disease include high cholesterol, high blood pressure and smoking. In addition, diabetes, excess weight and excessive alcohol intake increase your risks. Unfortunately, both obesity and diabetes rates are increasing. For patients with type 2 diabetes, 70 percent die of cardiovascular causes (2).

Inactivity and the standard American diet, which is rich in saturated fat and calories, also contribute to atherosclerosis, or fatty streaks in the arteries, the underlying culprit in heart disease risk (3).

A less-discussed risk factor is a resting heart rate greater than 80 beats per minute (bpm). A normal resting heart rate is typically between 60 and 100 bpm. If your resting heart rate is in the high-normal range, your risk increases.

In one study, healthy men and women had 18 and 10 percent increased risks of dying from a heart attack, respectively, for every increase of 10 bpm over 80 (4). The good news is that you can reduce your risks.

Does medication lower heart disease risk?

Cholesterol and blood pressure medications have been credited to some extent with reducing the risk of heart disease. Unfortunately, according to 2018 National Health and Nutrition Examination Survey (NHANES) data, only 43.7 percent of those with hypertension have it controlled (5). While the projected reasons are complex, a significant issue among those with diagnosed hypertension is their failure to consistently take their prescribed medications.

Statins have played a key role in primary prevention, as well. They lower lipid levels, including total cholesterol and LDL (“bad” cholesterol). They also lower inflammation levels that contribute to cardiovascular disease risk. The JUPITER trial showed a 55 percent combined reduction in heart disease, stroke and mortality from cardiovascular disease in healthy patients — those with a slightly elevated level of inflammation and normal cholesterol profile — with statins.

The downside of statins is their side effects. Statins have been shown to increase the risk of diabetes in intensive dosing, when compared to moderate dosing (6).

Unfortunately, another side effect of statins is myopathy (muscle pain). I have a number of patients who suffered from statin muscle pain and cramps shift their focus to diet and exercise to get off their prescriptions. Lifestyle modification is a powerful ally.

Do lifestyle changes really reduce heart disease risk?

The Baltimore Longitudinal Study of Aging, a prospective (forward-looking) study, investigated 501 healthy men and their risk of dying from cardiovascular disease. The authors concluded that those who consumed five servings or more of fruits and vegetables daily with <12 percent saturated fat had a 76 percent reduction in their risk of dying from heart disease compared to those who did not (7). The authors theorized that eating more fruits and vegetables helped to displace saturated fats from the diet. These results are impressive and, to achieve them, they only required modest dietary changes.

The Nurses’ Health Study shows that these results are also seen in women, with lifestyle modification reducing the risk of sudden cardiac death (SCD). Many times, this is the first manifestation of heart disease in women. The authors looked at four parameters of lifestyle modification, including a Mediterranean-type diet, exercise, smoking and body mass index. The decrease in SCD was dose-dependent, meaning the more parameters adopted, the greater the risk reduction. SCD risk was reduced up to 92 percent when all four parameters were followed (8). Thus, it is possible to almost eliminate the risk of SCD for women with lifestyle modifications.

How can you monitor your progress in lowering heart disease risk?

To monitor your progress, cardiac biomarkers, such as blood pressure, cholesterol, body mass index, and inflammatory markers like C-reactive protein can tell us a lot.

In a cohort study of high-risk participants and those with heart disease, patients began extensive lifestyle modifications: a plant-based, whole foods diet accompanied by exercise and stress management (9). The results showed improvements in biomarkers, as well as in cognitive function and overall quality of life. Most exciting is that results occurred over a very short period to time — three months from the start of the trial. Many of my patients have experienced similar results.

Ideally, if a patient needs medications to treat risk factors for heart disease, it should be for the short term. For some patients, it makes sense to use medication and lifestyle changes together; for others, lifestyle modifications may be sufficient, provided the patient takes an active role.

References:

(1) cdc.gov/heartdisease/facts. (2) Diabetes Care. 2010 Feb; 33(2):442-449. (3) Lancet. 2004;364(9438):93. (4) J Epidemiol Community Health. 2010 Feb;64(2):175-181. (5) Hypertension. 2022;79:e1–e14. (6) JAMA. 2011;305(24):2556-2564. (7) J Nutr. March 1, 2005;135(3):556-561. (8) JAMA. 2011 Jul 6;306(1):62-69. (9) Am J Cardiol. 2011;108(4):498-507.

Dr. David Dunaief is a speaker, author and local lifestyle medicine physician focusing on the integration of medicine, nutrition, fitness and stress management. For further information, visit www.medicalcompassmd.com or consult your personal physician.

Beignet and Disco

Meet Disco, Beignet and Sally!

These three magnificent kitties are all approaching their first birthday and anniversary at the Smithtown Animal Shelter. These stunning fur babies were overlooked as their littermates were adopted last year. The time has come for each one of them to find the perfect home while they are still kittens.

Disco

 

Disco; a ten month old domestic short hair boy, adorning a stunning tabby and white coat, will boogie his way right into your heart like a Studio 54 classic hit. His big green gemstone eyes are absolutely captivating. Disco was found as a baby, together with his sister in a feral colony last fall. He will not hesitate to introduce himself at first. It may require a little patience and understanding before he lets you give him a good petting. However, once Disco warms up to you, his playfulness and entertainment value are off the charts! Disco would be best suited in a quiet home with other cats, possibly dogs but not young children.

Beignet (in front)

Beignet is a bewitching beauty that will surely win any kitten lover over! This short haired domestic female was found in a large colony of other kittens and cats and is about to turn one years old in May. Her litter was all very shy and timid upon rescue. Beautiful Beignet has slowly learned to trust people, but remains lady-like and reserved. A little time and patience for her to warm up to new faces is all it takes to receive endless affection and purrs. Beignet is playful, gets along well with other cats and would do best in a quiet home with older children and possibly dogs.

Sally

Sally is simply gorgeous! This domestic short-hair gal has unique tortoise shell coloring and is about to reach her first birthday in May. Sally and her brother were rescued as part of our TNR program (Trap Neuter Return). This little lady is quite the observer, preferring to take it all in rather than interact with people. A lot of love, patience and understanding will go a long way with this sweet fur baby.  Sally gets along very nicely with other cats. She would be best suited in a quiet home, other cats, possibly with dogs, but no young children.

If you are interested in meeting Disco, Sally or Beignet please fill out an application to schedule time to properly interact with your prospective soul mate in a domestic setting.

The Town of Smithtown Animal & Adoption Shelter is located at 410 Middle Country Road, Smithtown. Visitor hours are Monday to Saturday from 10 a.m. to 3 p.m. (Sundays and Wednesday evenings by appointment only). For more information, call 631-360-7575 or visit www.townofsmithtownanimalshelter.com.

For more information regarding our rescue animals available for adoption visit:. TownofSmithtownAnimalShelter.com 

Foster Opportunity:

If you have no other pets or young children at home, and are looking for a way to serve your community, please consider signing up to be a foster. Foster parents provide temporary care for cats, kittens, and dogs in their own homes. Some animals need as little as two weeks of care, while others may need care for extended periods of time.

Download the Foster Application at:

https://www.smithtownny.gov/DocumentCenter/View/4325/Foster-Application

 

Blueberry Cheese Blintzes

By Heidi Sutton

Filled with ricotta and cream cheese and topped with blueberries and honey, enjoy these delicious blintzes during and even after the Passover holiday!

Blueberry Cheese Blintzes

YIELD: Makes 8 servings

 INGREDIENTS: 

For Blintzes:

4 eggs, lightly beaten

1 cup milk

1/3 cup matzo meal

1/3 cup potato starch

1/4 tsp. salt

1/4 stick butter, for cooking the blintzes

2  tablespoons vegetable oil, for frying

For Filling:

1/4 cup  honey

2 tsp. vanilla

zest of 1 orange

1/8 tsp. cinnamon

4 oz. cream cheese, softened

3/4 cup  ricotta cheese

2 cups (12 oz.)  blueberries, divided

For Topping:

remaining 1 cup blueberries

powdered sugar

honey

DIRECTIONS: 

Whisk together the eggs, milk, matzo meal, potato starch and salt, refrigerate for one hour or overnight. Stir together the honey, vanilla, orange zest, cinnamon, cream cheese and ricotta. Fold in 1 cup of the blueberries. Refrigerate.

Melt the butter and vegetable oil together in a small bowl in the microwave. Heat a large non-stick pan over medium-high heat, swirl a spoonful of the butter and oil mixture over the surface of the pan.

Whisk the blintz batter to recombine then ladle about 2 oz. of the batter into the pan, swirling the batter to cover the bottom of the pan in a thin layer. Cook for about 1 1/2 minutes or until the blintz begins to set and turn golden brown on the bottom. Flip the blintz over with a spatula and cook for an additional minute on the other side. Remove the blintz to a sheet pan and continue to cook all the batter.

Assemble the blintzes by placing 1/4 cup of the filling in the center, fold in both sides and roll up.

Place blintzes in a shallow pan and reheat for 15 minutes in a 350°F oven or you can microwave them for 2 to 3 minutes.

Place two blintzes on each plate and serve with additional blueberries, powdered sugar and honey!

TIP: You can make the blintzes ahead of time and heat them up when you are ready to serve. Also, try different fruit topping combinations like blackberry and raspberry.

METRO photo

By Daniel Dunaief

Daniel Dunaief

If your daughter or son is about to graduate from high school in a few months, congratulations.

You will undoubtedly reflect on the many wonderful things, and maybe some that were not so magnificent, along the way, as he or she grew up, embraced you, emulated the way you talked, walked or ordered dinner at a restaurant, pushed you away, decided your existence was embarrassing, your breath was intolerable and your voice was like nails on a chalkboard, until he or she rediscovered some of your finer, or at least more tolerable, qualities.

Yes, the relationship between parents and children can and often does move closer and further away. If we’re lucky, the invisible rubber band only stretches so far before parent, child or both close the distance.

Some time this summer, those spectacular people who made you so proud will likely push you away again.

This, from what we experienced and what others have told us, is completely natural and is a way for them to assert their independence and prepare you for the moment you go up to their suddenly empty room and they are no longer in it screaming at you to “Get out, leave me alone, can’t you bother someone else?”

It’s a wonderful, terrible reality when their room is as clean or messy as it was when they left it, with their trophies, ribbons, pictures or abandoned former toys waiting, as if in an animated movie, until a young family who doesn’t mind hand-me-downs revives them.

These graduates will receive advice over the next several months. A graduation speaker will likely offer them important nuggets about being true to themselves, about challenging themselves to do something safe but outside their comfort zone, and about not being afraid to fail.

And a particularly helpful graduation speaker might also urge them to clap for you and for everyone else who made this achievement possible.

The speaker will suggest that they stay in touch with you when they go away. That, as it turns out, is not as easy as it sounds, nor is it a guarantee.

Not hearing from your kids for any length of time can and often is somehow even more challenging than the time they and their friends removed their footwear after a sporting event and made the air so toxic in a confined car that we opened the window in 20 degree weather so we could breathe.

A graduation speaker, friends, and family might suggest that you establish a minimum of a once-a-week call. That is good advice and can and does establish guidelines and expectations for a child you’re sending out into a world with new challenges and, at times, unfortunate temptations.

“Sure, let’s go to a party on Tuesday night. I have a few hours to study after the party before my midterm on Wednesday at 8 am.”

Whoops, bad idea, but they’ll learn that lesson the hard way.

Amid all the other advice or rules parents might give their children before they wish them the best and try to stop picturing them as five-year-olds toddling off with their colorful backpacks into kindergarten is to make sure they stay in regular contact.

The rules we established when our children were four and we didn’t allow them to cross streets without holding our hands might change when they go to college, but we still have an opportunity to create new ones for our children.

No one suggested we encourage our children or our nephews to call us when they were walking to class. And yet, in those moments when they called to catch up, hearing their voices on the way to school, with the sound of birds chirping in the background, gave us an opportunity to connect.

Not only that, those calls helped narrow the geographic distance between our nieces, nephews and children and us while also allowing the rubber band to slacken, bringing us closer to these people we love unconditionally who will, hopefully, one day bring whatever family can attend together to celebrate another graduation.

METRO photo

By Leah S. Dunaief

Leah Dunaief,
Publisher

“Don’t fall” is a good motto for people of a certain age. Bad results can happen from a fall, starting with broken wrists and arms, wrenched muscles and tendons, and the oft killer, broken hips. I know that. We all know that. I chuckle, sometimes, at the memories of the many times I have fallen off horses and face-planted on skis. It meant nothing when I was in my teens and 20s. It’s meaningful for me now.

So, yes, just recently I fell.

It happened by accident. It’s always an accident, I guess. No one ever falls on purpose. But this time, it seemed like such a benign situation.

I was visiting a dear friend in South Carolina and staying in her spare bedroom. I had been there several days, and together we were going to leave for a short road trip. We were packed, the car was loaded, and I just went back inside for one last look to check that I had taken everything. 

Nothing left in the bathroom, good, but as I started toward the bed, I thought I should toss the bedspread over the sheets. So I did that with my right arm, then as I turned left to leave, my shoes got caught in the skirt that hangs over and hides the mattress. This skirt was somewhat long, the edges draped on the floor, and they  tripped me as I tried to step away from the bed.

Down I went.

No doubt you have experienced that accidents seem to replay themselves in slow motion. As I twisted and fell, there was enough time for me to voice an unrepeatable expletive but nothing to catch hold of.

It’s almost eight weeks now, and the various parts of the left side of my body, especially my ribs, have almost healed. But with all this spring air encouraging us to greater animation, I thought I should issue the standard warning: don’t fall.

There are many places to be extra cautious about falling. First and most commonly treacherous is the home, especially the bathroom. Every surface in there is unforgiving. Put grab bars in the showers. Whatever the cost, it’s much less than a visit to the emergency room. Make sure those cute little bathroom rugs are skid proof or they may take you for an unwelcome ride. Think about walking slowly on the tile floor, which can be wet from an enthusiastic bath. Ditto for the kitchen floor.

Stairs can be dangerous. I have a rule that I never walk down—or up —steps without holding the banister. That is true even for two or three steps.

Have a light on, however dim, when you get out of bed in the night. You may have cleared the path to the bathroom beforehand, but you never know what may have occurred since then, like a pet nestled along the way. 

Don’t walk along with a bundle in your arms that blocks your view of the floor. There may be an obstacle in your way. If you bend over for any length of time, as when you are drying your feet, or are working in the garden, straighten up slowly and give yourself an extra second to regain your balance.

Speaking of outdoors, there are plenty of possibilities for falls there, too. A friend twisted and broke her ankle by just stepping off a curb carelessly and falling. Uneven pavement can be nefarious and cause you to trip. This is also true where two different types of terrain meet, as in grass and cement. And public bathrooms can have wet floors that are not always flagged. Office buildings, too.

For me, the worst danger comes when I am in a hurry. So the answer is to give ourselves enough time to do what we need to do. It’s okay to get somewhere we have to be a little early, but if we are pressed for time and rushing, we are courting disaster.

By the way, these cautions can also apply to those of a younger age.

Brookhaven Lab biologist Meng Xie and postdoctoral fellow Dimiru Tadesse with sorghum plants like those used in this study. Note that these plants are flowering, unlike those the scientists engineered to delay flowering indefinitely to maximize their accumulation of biomass. Photo by Kevin Coughlin/ BNL

By Daniel Dunaief

A traffic light turns green and a driver can make a left turn. Similarly, plants on one path can change direction when they receive a particular signal. In the case of the sorghum plant, the original direction involves growth. A series of signals, however, sends it on a different trajectory, enabling the plant to flower and reproduce, halting the growth cycle.

Brookhaven Lab biologist Meng Xie and postdoctoral fellow Dimiru Tadesse in the lab. Photo by Kevin Coughlin/ BNL

Understanding and altering this process could allow the plant to grow for a longer period of time. Additional growth increases the biomass of this important energy crop, making each of these hearty plants, which can survive in semiarid regions and can tolerate relatively high temperatures, more productive when they are converted into biomass in the form of ethanol, which is added to gasoline.

Recently, Brookhaven National Laboratory biologist Meng Xie teamed up with Million Tadege, Professor in the Department of Plant and Soil Science at Oklahoma State University, among others, to find genes and the mechanism that controls flowering in sorghum.

Plants that produce more biomass have a more developed root system, which can sequester more carbon and store it in the soil.

The researchers worked with a gene identified in other studies called SbGhd7 that extends the growth period when it is overexpressed.

Validating the importance of that gene, Xie and his colleagues were able to produce about three times the biomass of a sorghum plant compared to a control that flowered earlier and produced grain.

The plants they grew didn’t reach the upper limit of size and, so far, the risk of extensive growth  that might threaten the survival of the plant is unknown.

Researchers at Oklahoma State University conducted the genetic work, while Xie led the molecular mechanistic studies at BNL.

At OSU, the researchers used a transgenic sorghum plant to over express the flowering-control gene, which increased the protein it produced. These plants didn’t flower at all.

“This was a dramatic difference from what happens in rice plants when they overexpress their version of this same gene,” Xie explained in a statement. “In rice, overexpression of this gene delays flowering for eight to 20 days — not forever!”

In addition to examining the effect of changing the concentration of the protein produced, Xie also explored the way this protein recognized and bound to promoters of its targets to repress target expression.

Xie did “a lot of molecular studies to understand the underlying mechanism, which was pretty hard to perform in sorghum previously,” he said.

Xie worked with protoplasts, which are plant cells whose outer wall has been removed. He inserted a so-called plasmid, which is a small piece of DNA, into their growth medium, which the plants added to their DNA.

The cells can survive in a special incubation/ growth medium, enabling the protoplasts to incorporate the plasmid.

Sorghum plant. Photo by Kevin Coughlin/ BNL

Xie attached a small protein to the gene so they could monitor the way it interacted in the plant. They also added antibodies that bound to this protein, which allowed them to cut out and observe the entire antibody-protein DNA complex to determine which genes were involved in this critical growth versus flowering signaling pathway.

The flowering repressor gene bound to numerous targets. 

Xie and his BNL colleagues found the regulator protein’s binding site, which is a short DNA sequence within the promoter for each target gene.

Conventional wisdom in the scientific community suggested this regulator protein would affect one activator gene. Through his molecular mechanistic studies, Xie uncovered the interaction with several genes.

“In our model, we found that [the signaling] is much more complicated,” he said. The plant looks like it can “bypass each [gene] to affect flowering.”

Regulation appears to have crosstalk and feedback loops, he explained.

The process of coaxing these plants to continue to grow provides a one-way genetic street, which prevents the plant from developing flowers and reproducing.

These altered plants would prevent any cross contamination with flowering plants, which would help scientists and, potentially down the road, farmers meet regulatory requirements to farm this source of biomass.

Ongoing efforts

The targets he found, which recognize the short sequence of DNA, also appears in many other flowering genes.

Xie said the group’s hypothesis is that this regulator in the form of this short sequence of DNA also may affect flowering genes in other plants, such as maize and rice.

Xie is continuing to work with researchers at OSU to study the function of the numerous targets in the flowering and growth processes. 

He hopes to develop easy ways to control flowering which might include spraying a chemical that blocks flowering and removing it to reactive reproduction. This system would be helpful in controlling cross contamination. He also would like to understand how environmental conditions affect sorghum, which is work he’s doing in the lab. Down the road, he might also use the gene editing tool CRISPR to induce expression at certain times.

Honing the technique to pursue this research took about four years to develop, while Xie and his students spent about a year searching for the molecular mechanisms involved.

Rough beginning

Xie departed from his post doctoral position at Oak Ridge National Laboratory in March of 2020, when he started working at BNL. That was when Covid altered people’s best-laid plans, as he couldn’t come to the lab to start conducting his research for about six months. 

Born in Shanxi province in China, Xie and his wife Jingdan Niu live in Yaphank and have a two-year old son, Felix Xie.

When he was growing up, Xie was interested in math, physics, chemistry and biology. As an undergraduate in Beijing, Xie started to learn more about biology and technology, which inspired him to enter this field.

Biotechnology “can change the world,” Xie said.

METRO photo
Focus less on balancing protein, carbohydrates and fats

By David Dunaeif, M.D.

Dr. David Dunaief

The road to weight loss, or even weight maintenance, is complex. There are many things that influence our eating behavior, including food addictions, boredom, lack of sleep and stress.

Knowing a food’s caloric impact doesn’t always matter, either. Studies assessing the impact of nutrition labeling in restaurants gave us a clear view of this issue: knowing an item’s calories either doesn’t alter behavior or can actually encourage higher calorie purchases (1, 2). The good news is that controlling weight isn’t solely about exercising willpower. Instead, we need to change our diet composition.

In my clinical experience, increasing food quality has a tremendous impact. Focusing on foods that are the most micronutrient dense tends to be the most satisfying, rather than focusing on foods’ macronutrient density, such as protein, carbohydrates and fats. In a week to a few months of emphasizing micronutrients, one of the first things patients notice is a significant reduction in cravings.

Are refined carbohydrates bad for you?

Generally, we know that refined carbohydrates don’t help. Looking deeper, a small, randomized control trial (RCT) showed refined carbohydrates actually may cause food addiction (3). Certain sections of the brain involved in cravings and reward are affected by high-glycemic foods, as shown with MRI scans of trial subjects.

Study participants consumed a 500-calorie shake with either a high-glycemic index or a low-glycemic index. They were unaware of which they were drinking. The ones who drank the high-glycemic shake had higher levels of glucose in their blood initially, followed by a significant decline in glucose levels and increased hunger four hours later. The region of the brain that is related to addiction, the nucleus accumbens, showed a spike in activity with the high-glycemic intake.

According to the authors, this effect may occur regardless of the number of calories consumed. Commonly found high-glycemic foods include items like white flour, sugar and white potatoes. The conclusion: Everyone, but especially those trying to lose weight, should avoid refined carbohydrates.

What’s the right balance of protein, carbohydrates and fats?

We tend to focus on macronutrients — protein, carbohydrates, and fats — when we look at diets. Which has the greatest impact on weight loss? In an RCT, when comparing different macronutrient combinations, there was very little difference among study groups, nor was there much success in helping obese patients reduce their weight (4, 5). Only 15 percent of patients achieved a 10 percent reduction in weight after two years.

The four different macronutrient diet combinations involved overall calorie restriction. In addition, each combination had either high protein, high fat; average protein, high fat; high protein, low fat; or low protein, low fat. Carbohydrates ranged from low to moderate (35 percent) in the first group to high (65 percent) in the last group. This was another well-designed study, involving 811 participants with an average BMI of 33 kg/m², which is classified as obese.

Focusing primarily on macronutrient levels and calorie counts did very little to improve results.

What’s the relationship between           micronutrients and weight?

In an epidemiological study looking at National Health and Nutrition Examination Survey data, results demonstrate that those who are overweight and obese tend to be micronutrient-deficient (6). Micronutrients include carotenoids, such as lutein, zeaxanthin, beta-carotene, alpha-carotene and beta-cryptoxanthin, as well as vitamin B12, folate and vitamins C, E and D.

Unfortunately, taking supplements doesn’t solve the problem; generally, micronutrients from supplements are not the same as those from foods. With a few exceptions, such as vitamin D and potentially B12, most micronutrient levels can be raised without supplementation, by increasing the variety of foods in your diet. Please ask your doctor.

Long-term benefits of reducing              cortisol levels

Cortisol raises blood-levels of glucose and is involved in promoting visceral or intra-abdominal fat. This type of fat can coat internal organs, such as the liver, and result in nonalcoholic fatty liver disease. Decreasing the level of cortisol metabolite may also result in a lower propensity toward insulin resistance and may decrease the risk of cardiovascular mortality.

The good news is that once people lose weight, it may be easier to continue to keep weight off. In a prospective (forward-looking) study, results show that once obese patients lost weight, the levels of cortisol metabolite excretion decreased significantly (7). This is an encouraging preliminary, yet small, study involving women.

Controlling or losing weight is not solely about calorie-counting. While calorie intake has a role, food’s nutrient density may be more important to your success and may play a significant role in reducing your cravings, ultimately helping you manage your weight.

References:

(1) Am J Pub Health 2013 Sep 1;103(9):1604-1609. (2) Am J Prev Med.2011 Oct;41(4):434–438. (3) Am J Clin Nutr Online 2013;Jun 26. (4) N Engl J Med 2009 Feb 26;360:859. (5) N Engl J Med 2009 Feb 26;360:923. (6) Medscape General Medicine. 2006;8(4):59. (7) Clin Endocrinol.2013;78(5):700-705.

Dr. David Dunaief is a speaker, author and local lifestyle medicine physician focusing on the integration of medicine, nutrition, fitness and stress management. For further information, visit www.medicalcompassmd.com or consult your personal physician.

METRO photo

On Friday, April 5, a 4.8 magnitude earthquake hit north-central New Jersey and was reported as having been felt across the tri-state area — including across our communities. An earthquake of this magnitude has not hit the East Coast since 2011, when a 5.8 magnitude earthquake centered in Virginia shook areas across New York. 

Experiencing an earthquake can be a disorienting and unnerving event, as it involves the sudden movement of the Earth’s surface caused by the release of energy in the Earth’s crust. 

For those who have experienced an earthquake, the sensation is often described as a sudden jolt or shaking, sometimes accompanied by a rumbling sound. Initially, there may be a feeling of confusion or disbelief as the ground begins to move unexpectedly.

As the earthquake progresses, the intensity of the shaking can vary, ranging from mild tremors to violent jolts. Buildings and structures may sway or vibrate, causing objects to rattle and shift. The ground itself may undulate or roll, creating a sensation akin to being on a boat or riding a wave.

During a seismic event, individuals may feel a range of physical sensations, including dizziness, nausea or difficulty maintaining balance. It’s not uncommon for people to experience heightened anxiety or fear, especially if they are unfamiliar with earthquakes or if the shaking persists for an extended period.

In some cases, the intensity of the earthquake may be strong enough to cause damage to buildings and infrastructure, leading to collapsed structures, fallen debris and potential hazards such as ruptured gas lines or downed power lines.

It’s important to note that each earthquake is unique, and the experience can vary widely depending on factors such as proximity to the epicenter, building construction and personal resilience. Regardless of the magnitude or duration of the earthquake, it’s essential to remain calm, take protective action and follow established safety procedures to minimize the risk of injury and ensure personal safety.

Be prepared in the event of an earthquake

If you’re indoors, move away from windows, glass doors and exterior walls to avoid injury from shattered glass or falling objects. 

If you’re outdoors, move to an open area away from buildings, trees, streetlights and utility wires. Drop to the ground and cover your head and neck with your arms until the shaking subsides.

Be mindful of potential hazards such as tall furniture, bookcases and heavy objects that could topple over during an earthquake. 

Identify safe zones within your home or workplace, such as sturdy doorframes or interior walls, where you can seek shelter. 

Prepare an emergency kit with essential supplies, including water, nonperishable food, first-aid supplies, flashlights, batteries, a battery-powered radio and a whistle. 

Establish a communication plan with your household members or neighbors to coordinate actions during an earthquake or other emergencies. 

Be aware of potential aftereffects of an earthquake, such as aftershocks, structural damage, gas leaks and electrical hazards. If you suspect damage to your home or utilities, evacuate immediately and contact emergency services for assistance.

Stay informed about earthquake risks and preparedness measures in your area. Monitor local news, weather alerts and emergency notifications for updates on seismic activity and safety recommendations.

Maximus

MEET MAXIMUS!

This week’s featured shelter pet is Maximus,  patiently waiting at the Smithtown Animal Shelter for his furever home. This medium haired boy just turned five in February and is fairly new to the shelter. He was loved from the moment he was found outside as a stray kitten. Sadly, his family fell upon hard times and could no longer give him the life he deserves. 

While Maximus is adjusting at the shelter and is still heartbroken, it may take him a little time to warm up. Earning his trust is worth its weight in gold…as he will shower you with endless purring, adoration and unconditional love. Maximus has already proven to be a beloved companion and deserves another chance to find his person. Let’s help him find a lifetime of purr-fect memories. Maximus would do best in a quiet home with older children. 

If you are interested in meeting this sweet boy, please call ahead to schedule an hour to properly interact with him in the Meet and Greet room.

The Town of Smithtown Animal & Adoption Shelter is located at 410 Middle Country Road, Smithtown. Visitor hours are Monday to Saturday from 10 a.m. to 3 p.m. (Sundays and Wednesday evenings by appointment only). For more information, call 631-360-7575 or visit www.townofsmithtownanimalshelter.com.

Honey Roasted Cherry Tomato Pasta with Kale and Lemon Sauce

By Heidi Sutton

When life gives you lemons, make lemonade. And when life gives you honey, make these delicious recipes, courtesy of the National Honey Board.

Honey Roasted Cherry Tomato Pasta with Kale and Lemon Sauce

Honey Roasted Cherry Tomato Pasta with Kale and Lemon Sauce

YIELD: Makes 4 servings

 INGREDIENTS: 

1 pound cherry or grape tomatoes, halved

2 tablespoons + 1/4 cup olive oil, divided

2 tablespoons honey

4 teaspoons salt, divided

freshly ground pepper, to taste

1 pound of spaghetti

2 cloves of garlic, minced

1 bunch of kale, washed and stems removed

 zest and juice of 2 lemons

1/2 cup grated parmesan, + extra for serving

1/4 cup walnuts, toasted and chopped

salt and pepper, to taste

DIRECTIONS: 

Preheat oven to 400 F. Toss the tomatoes with 2 tablespoons of the olive oil and the honey and sprinkle with 1 teaspoon of the salt and freshly ground pepper. Roast for approximately 10 minutes until the tomatoes soften and begin to caramelize. While the tomatoes are cooking, bring a large pot of water to a boil with 3 tsp. of salt. Add the spaghetti and cook to al dente. Remove the tomatoes from the oven and quickly toss with the garlic.

Drain the pasta, reserving 1 cup of the pasta water. Immediately toss the pasta with the rest of the olive oil, kale, lemon juice and zest. Next, add the tomato mixture and the parmesan. Add some of the pasta water as needed to coat the pasta and create a light sauce. Add salt and pepper to taste. Top with the walnuts and additional parmesan and serve with a Honey Cucumber Salad.

Note: You can use spinach instead of kale if you like and sub any pasta shape you like for the spaghetti.

Honey Cucumber Salad

Honey Cucumber Salad

YIELD: Serves 4

INGREDIENTS:

3 medium English cucumbers, thinly sliced

1/4 cup  honey

1/2 cup  white balsamic vinegar, (can also use white wine vinegar)

1/4 cup  water

1/2  red onion, slivered

1 tablespoon fresh dill, chopped

salt, to taste

DIRECTIONS: 

Place cucumbers in bowl and sprinkle with salt. Toss and set aside. In a small mixing bowl, stir together honey, white balsamic vinegar, water and slivered red onions. Pour the mixture over the cucumbers and toss. Allow the salad to marinate in the refrigerator about 1 hour prior to serving.