If you’re looking to eat better in 2024, focus on your snacking habits

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If you are looking to improve your nutrition, you may want to start with your snacking habits. While snacks have the potential to improve nutrient intake and boost energy levels between meals, in reality snack choices often fall short of these goals. Before jumping on the latest diet craze, consider how your snacks may be derailing your healthy eating plans.

Researchers looked at the diets of over 20,000 Americans and found that, on average, people consumed an additional 400 to 500 calories per day in snacks. Snacks contributed to about a meal’s worth of calories, or about 22% of daily calories, while providing little nutritional value. The study, which was published in PLOS Global Public Health, reported that snacks were mostly carbohydrate-rich and high-fat convenience foods, sweets, alcoholic beverages and sugar-sweetened drinks.

Healthful snacks can help manage appetite and keep energy levels stable during longer time periods between meals. Some individuals may need to rely on consuming snacks more often such as those who are trying to gain weight, manage blood sugar levels, athletes with higher energy needs and those who get full easily. Choose the right snacks and practice mindfulness snacking habits to reap the greatest benefit. Here are some smart snacking strategies to improve your snacking game:

Choose satisfying snacks

Choosing the wrong snacks can unintentionally make you even hungrier. Ideal snacks contain a combination of protein and fiber that stabilizes blood sugar, appetite and energy levels. Opt for snacks like apple slices and nut butter, whole grain crackers and cheese, a tortilla with turkey or guacamole or a hard-boiled egg with sliced veggies and hummus, for example. If you have some extra time, try making snacks that require a bit more prep time like tuna salad, steamed edamame or a protein shake.

Track your meals and snacks

To assess how your snacking is impacting your overall nutritional intake, consider tracking your food intake for a few days to a week in a food tracking app like MyFitnessPal, Cronometer or Lifesum. Take note of how your snacks stack up and what adjustments may be needed.

Create an eating schedule

Excess snacking can get in the way of eating right at meals. Create a meal and snack schedule that prioritizes balanced meals and helps avoid mindless snacking. Plan healthful snacks that fit within your daily nutrition needs.

Plan snacks for on-the-go

Bring healthy snacks and beverages for on-the-go. It’s easy to fall for unhealthy snacks and sugary drinks when away from home. Plan ahead by bringing smart snacks in the car so you are prepared when hunger strikes.

Make healthy snacking easy

Remember that your food environment affects your eating habits. If you keep cookies, chips and candy at an arm’s reach, you will be more likely to grab them when you get hungry. Instead, keep your healthy snacks ready and easily accessible at eye level in the refrigerator. Stock a bowl with fruit on the counter and place nutritious snacks like nuts, dried seaweed and freeze-dried fruit in the pantry.

Hydrate with less sugar

Sugary beverages like sweetened flavored coffee drinks, juice drinks and sugar-sweetened teas are fun treats, but are often loaded with sugar and calories. Stay hydrated with unsweetened and low sugar beverages like unsweetened tea and coffee, flavored sparkling water, fresh fruit and vegetable smoothies, coconut water and, of course, water.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

Column: A ‘nightmare’ 2023 for Chicago sports included some memorable moments on TV and radio

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How will we remember the year in sports?

Let’s allow Chicago White Sox Chairman Jerry Reinsdorf to do the honors:

“It was absolutely the worst season I’ve ever been through. It was a nightmare. It’s still a nightmare. It’s embarrassing. It’s disgusting. All the bad words you can think of is the way I feel about the 2023 season. It absolutely was just awful.”

Reinsdorf obviously was referring to the White Sox, but there were enough nightmares to go around for fans of every team to complain about, including another lost season of the Bears rebuild and an epic Cubs collapse.

Still, we watched and listened, groused and groaned and sometimes managed to laugh, because that’s what being a fan is all about.

With the year about to end, here are some of the best and worst things we saw and heard in 2023.

Ozzie and Chuck Show

Nothing worked better after a White Sox loss than washing it down with some vitriol from analyst Ozzie Guillen on the NBC Chicago Sports postgame show, co-starring Chuck Garfien. Guillen’s takedowns of the team and manager Pedro Grifol sounded like the guy sitting on the next bar stool.

“This is my job,” he told me. “Do I have an easy job? No. But the reason I have it, the reason they picked me to do this job is because the fans know I will tell the truth. If someone (from the White Sox) doesn’t like what I say, well, I’m here. I hope they (say something). I can’t wait for them.”

Honorable mention goes to Will Perdue and Kendall Gill, whose biting comments on the Chicago Bulls postgame shows are always on target.

The Sut Scale

After Marquee Network analyst Rick Sutcliffe’s excessively glowing commentary on the Cubs’ play during a West Coast trip in April, we invented the Sut Scale to judge the team’s postseason dreams.

Five Suts: “I’m telling you, this team has championship vibes.”

Four Suts: “My goodness, they look like they’ll be playing in October.”

Three Suts: “Never underestimate a David Ross-managed team.”

Two Suts: “It doesn’t happen overnight, but watch out, people, for those 2024 Cubbies.”

One Sut: “These guys really care.”

At the end of a roller-coaster season in which Ross was fired, the final verdict on 2023: Two Suts.

Worst call

During the Cubs’ trip to London, ESPN inexplicably assigned play-by-play man Michael Kay, best known for his New York Yankees job. Key mispronounced the name of Cubs closer Adbert Alzolay multiple times and appeared to be watching his first Cubs game.

At least do a little homework before taking the assignment.

Juiciest scoop

WMVP-AM 1000 host Peggy Kusinski seemingly solved the biggest mystery of the summer when she reported on air that one of the two victims of a shooting in the bleachers at White Sox Park “reportedly snuck the gun in past metal detectors hiding it in the folds of her belly fat.” No sources were cited, and the Sox’s flagship radio station never followed up on her report.

Reinsdorf said in September that “based upon the information available to us, I see virtually no possibility that the gunshots came from within the ballpark.” He didn’t cite his source either.

Months later, the Chicago Police Department has yet to solve the mystery of the gunshots, and so the “belly fat” theory has yet to be disproved.

Taylor Swift watch

Watching Swift watch football was easily the most overhyped sports media story of the year. God forbid the Kansas City Chiefs make the Super Bowl again.

Lip-readers even noted that Swift uttered a profanity Sunday during the Chiefs-Patriots game. Can you imagine someone swearing at a sports event?

Down and out

The viral clip of the year belonged to Cleveland Guardians third baseman José Ramirez’s knockdown of Sox shortstop Tim Anderson.

Guardians radio voice Tom Hamilton proved to be ready for the moment: “José and Anderson square off. They’re fighting, they’re swinging, down goes Anderson. Down goes Anderson!”

After the season, the Sox unceremoniously cut ties with Anderson, formerly referred to by the Sox as “the face of baseball.”

The bigger they are …

Heavyset Sox starter Lance Lynn lasted only six innings once in his first five starts and seemed flummoxed by the new pitch-clock rules.

“Maybe a couple salads would help,” Sox analyst Steve Stone told WSCR-AM 670 in a conversation about Lynn. Stone later apologized to Lynn.

But Lynn’s downfall continued, eventually leading to a trade deadline dump to the Los Angeles Dodgers, with whom he continued serving up home runs without eating enough salads.

The truth hurts

When Denver Nuggets star Nikola Jokić was ejected from a Dec. 12 game against the Chicago Bulls just before halftime, radio announcer Chuck Swirsky said there was “no excuse” for the Bulls to lose with Jokic and Jamal Murray out.

“I could think of some,” Bulls analyst Bill Wennington sarcastically responded. The Bulls went on to lose 114-106.

Multitasking fail

Marquee mic’d up Cody Bellinger for a game in September and caught some flak when he didn’t catch a line shot that hit the base of the outfield wall.

Bellinger was conversing with Jon Sciambi just before the ball was hit to him. He probably wouldn’t have caught it anyway, but some fans were upset he was forced to multitask during an important game in a pennant race.

Marquee general manager Mike McCarthy said it was “an experiment” that would not be repeated the rest of the season. “We’re trying to understand some of the implications of it and we won’t be pursuing it again,” he said.

Look for more in 2024, though maybe without Bellinger, who is yet unsigned.

Mr. Bombastic

It was another big year for bombastic yakkers on TV and radio.

The split of Fox Sports’ Skip Bayless and Shannon Sharp as their disagreements became personal was bad TV at its finest. Pat McAfee continued his assault on our intelligence on ESPN, on which he’s made a career from being Aaron Rodger’s valet.

But the honor of Mr. Bombastic 2023 goes to ESPN’s Stephen A. Smith, who said on Paul Finebaum’s radio show “if enough people came to me and said to me, ‘Stephen A., you have a legitimate shot to win the presidency of the United States of America,’ I would strongly, strongly consider running.”

President Stephen A.? Remember, as bad as 2023 seems right now, it always could get worse.

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Earthquake rattles Queens, may have caused Roosevelt Island explosions in NYC

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Thomas Tracy | New York Daily News (TNS)

NEW YORK — An earthquake rattled parts of Queens Tuesday morning and may have sparked a series of underground explosions reported on Roosevelt Island, city officials said.

“The United States Geological Survey (USGS) reports that a 1.7 magnitude earthquake has occurred near Astoria, Queens,” Notify NYC reported. “The earthquake has reportedly been felt in the New York City area, but there are no reports of injuries or damage in New York City at this time.”

Residents of both Manhattan and Queens reported hearing multiple explosions just before 6 a.m. centered on Main St. in Roosevelt Island  just south of the Roosevelt Island Bridge to Queens. Callers reported that at least one building near the explosion shook, an FDNY spokesman said.

Firefighters arrived and found no flames and no one injured. The explosion, which may be electrical, appeared to have occurred underground.

The FDNY handed the job over to Con Edison, which was investigating. Residents were told to avoid the area as the probe continued.

No power outages have been reported, a Con Edison spokesman said.

Earthquakes below 2.5 magnitude are very small and are usually not felt by most people, although they do show up on seismographs.

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©2024 New York Daily News. Visit at nydailynews.com. Distributed by Tribune Content Agency, LLC.

A new test could save arthritis patients time, money and pain. But will it be used?

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Arthur Allen | KFF Health News (TNS)

SAN DIEGO — Erinn Maury knew Remicade wasn’t the right drug for Patti Schulte, a rheumatoid arthritis patient the physician saw at her Millersville, Maryland, practice. Schulte’s swollen, painful joints hadn’t responded to Enbrel or Humira, two drugs in the same class.

But the insurer insisted, so Schulte went on Remicade. It didn’t work either.

What’s more, Schulte suffered a severe allergic reaction to the infusion therapy, requiring a heavy dose of prednisone, a steroid with grave side effects if used at high doses for too long.

After 18 months, her insurer finally approved Maury’s drug of choice, Orencia. By then, Schulte’s vertebrae, weakened by prednisone, had started cracking. She was only 60.

Schulte’s story of pain, drug-hopping, and insurance meddling is all too common among patients with rheumatoid arthritis, who often cycle agonizingly through half a dozen drugs in search of one that provides a measure of relief. It’s also a story of how doctors are steered by pharmacy benefit managers — the middlemen of the drug market — as well as by insurers.

Once people with inflammatory conditions such as rheumatoid arthritis reach a certain stage, the first prescription offered is typically Humira, the best-selling drug in history, and part of a class known as tumor necrosis factor inhibitors, or TNFis, which fail to significantly help about half of the patients who take it.

“We practice rheumatology without any help,” said Vibeke Strand, a rheumatologist and adjunct clinical professor at Stanford. She bemoaned the lack of tools available to choose the right drug while bristling at corporate intervention in the decision. “We are told by the insurer what to prescribe to the patient. After they fail methotrexate, it’s a TNF inhibitor, almost always Humira. And that’s not OK.”

If there’s a shred of hope in this story, it’s that a blood test, PrismRA, may herald an era of improved care for patients with rheumatoid arthritis and other autoimmune conditions. But first, it must be embraced by insurers.

PrismRA employs a predictive model that combines clinical factors, blood tests, and 19 gene patterns to identify the roughly 60% of patients who are very unlikely to respond to a TNFi drug.

Over the past 25 years, drug companies have introduced five new classes of autoimmune drugs. TNFis were the first to market, starting in the late 1990s.

Some 1.3 million Americans have rheumatoid arthritis, a disease in which a person’s immune system attacks their joints, causing crippling pain and, if improperly treated, disfigurement. The newer drugs, mostly so-called biologics, are also used by some of the 25 million or more Americans with other autoimmune diseases, such as lupus, Crohn’s disease, and psoriasis. Typically costing tens of thousands of dollars annually, the drugs are prescribed after a patient fails to respond to older, cheaper drugs like methotrexate.

Until recently, rheumatologists have had few ways to predict which of the new drugs would work best on which patients. Often, “it’s a coin flip whether I prescribe drug A or B,” said Jeffrey Curtis, a rheumatology professor at the University of Alabama-Birmingham.

Yet about 90% of the patients who are given one of these advanced drugs start on a TNFi, although there’s often no reason to think a TNFi will work better than another type.

Under these puzzling circumstances, it’s often the insurer rather than the doctor who chooses the patient’s drug. Insurers lean toward TNFis such as adalimumab, commonly sold as brand-name Humira, in part because they get large rebates from manufacturers for using them. Although the size of such payments is a trade secret, AbbVie is said to be offering rebates to insurers of up to 60% of Humira’s price. That has enabled it to control 98.5% of the U.S. adalimumab market, even though it has eight biosimilar competitors.

PrismRA’s developer, Scipher Medicine, has provided more than 26,000 test results, rarely covered by insurance. But on Oct. 15, the Centers for Medicare & Medicaid began reimbursing for the test, and its use is expected to rise. At least two other companies are developing drug-matching tests for rheumatoid arthritis patients.

Although critics say PrismRA is not always useful, it is likely to be the first in a series of diagnostics anticipated over the next decade that could reduce the time that autoimmune disease patients suffer on the wrong drug.

Academics, small biotechs, and large pharmaceutical companies are investing in methods to distinguish the biological pathways involved in these diseases, and the best way to treat each one. This approach, called precision medicine, has existed for years in cancer medicine, in which it’s routine to test the genetics of patients’ tumors to determine the appropriate drug treatment.

“You wouldn’t give Herceptin to a breast cancer patient without knowing whether her tumor was HER2-positive,” said Costantino Pitzalis, a rheumatology professor at the William Harvey Research Institute in London. He was speaking before a well-attended session at an American College of Rheumatology conference in San Diego in November. “Why do we not use biopsies or seek molecular markers in rheumatoid arthritis?”

It’s not only patients and doctors who have a stake in which drugs work best for a given person.

When Remicade failed and Schulte waited for the insurer to approve Orencia, she insisted on keeping her job as an accountant. But as her prednisone-related spinal problems worsened, Schulte was forced to retire, go on Medicaid, and seek disability, something she had always sworn to avoid.

Now taxpayers, rather than the insurer, are covering Schulte’s medical bills, Maury noted.

Precision medicine hasn’t seemed like a priority for large makers of autoimmune drugs, which presumably have some knowledge of which patients are most likely to benefit from their drugs, since they have tested and sold millions of doses over the years. By offering rebate incentives to insurers, companies like AbbVie, which makes Humira, can guarantee theirs are the drugs of choice with insurers.

“If you were AbbVie,” Curtis said, “why would you ever want to publish data showing who’s not going to do well on your drug, if, in the absence of the test, everyone will start with your drug first?”

What Testing Could Do

Medicare and commercial insurers haven’t yet set a price for PrismRA, but it could save insurers thousands of dollars a year for each patient it helps, according to Krishna Patel, Scipher’s associate director of medical affairs.

“If the test cost $750, I still only need it once, and it costs less than a month of whatever drug is not going to work very well for you,” said Curtis, a co-author of some studies of the test. “The economics of a biomarker that’s anything but worthless is pretty favorable because our biologics and targeted drugs are so expensive.”

Patients are enthusiastic about the test because so many have had to take TNFis that didn’t work. Many insurers require patients to try a second TNFi, and sometimes a third.

Jen Weaver, a patient advocate and mother of three, got little benefit from hydroxychloroquine, sulfasalazine, methotrexate, and Orencia, a non-TNFi biologic therapy, before finding some relief in another, Actemra. But she was taken off that drug when her white blood cells plunged, and the next three drugs she tried — all TNFis — caused allergic reactions, culminating with an outbreak of pus-filled sores. Another drug, Otezla, eventually seemed to help heal the sores, and she’s been stable on it since in combination with methotrexate, Weaver said.

“What is needed is to substantially shorten this trial-and-error period for patients,” said Shilpa Venkatachalam, herself a patient and the director of research operations at the Global Healthy Living Foundation. “There’s a lot of anxiety and frustration, weeks in pain wondering whether a drug is going to work for you and what to do if it doesn’t.” A survey by her group found that 91% of patients worried their medications would stop working. And there is evidence that the longer it takes to resolve arthritis symptoms, the less chance they will ever stop.

How insurers will respond to the availability of tests isn’t clear, partly because the arrival of new biosimilar drugs — essentially generic versions — are making TNFis cheaper for insurance plans. While Humira still dominates, AbbVie has increased rebates to insurers, in effect lowering its cost. Lower prices make the PrismRA test less appealing to insurers, since widespread use of the test could cut TNFi prescriptions by up to a third.

However, rheumatologist John Boone in Louisville, Kentucky, found to his surprise that insurers mostly accepted alternative prescriptions for 41 patients whom the test showed unlikely to respond to TNFis as part of a clinical trial. Boone receives consulting fees from Scipher.

Although the test didn’t guarantee good outcomes, he said, the few patients given TNFis despite the test results almost all did poorly on that regimen.

Scientists from AbbVie, which makes several rheumatology drugs in addition to Humira, presented a study at the San Diego conference examining biomarkers that might show which patients would respond to Rinvoq, a new immune-suppressing drug in a class known as the JAK inhibitors. When asked about its use of precision medicine, AbbVie declined to comment.

Over two decades, Humira has been a blockbuster drug for AbbVie. The company sold more than $3.5 billion worth of Humira in the third quarter of 2023, 36% less than a year ago. Sales of Rinvoq, which AbbVie is marketing as a treatment for patients failed by Humira and its class, jumped 60% to $1.1 billion.

What Patients Want

Shannan O’Hara-Levi, a 38-year-old in Monroe, New York, has been on scores of drugs and supplements since being diagnosed with juvenile arthritis at age 3. She’s been nauseated, fatigued, and short of breath and has suffered allergic reactions, but she says the worst part of it was finding a drug that worked and then losing access because of insurance. This happened shortly after she gave birth to a daughter in 2022, and then endured intense joint pain.

“If I could take a blood test that tells me not to waste months or years of my life — absolutely,” she said. “If I could have started my current drug last fall and saved many months of not being able to engage with my baby on the floor — absolutely.”

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(KFF Health News, formerly known as Kaiser Health News (KHN), is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs of KFF — the independent source for health policy research, polling and journalism.)

©2023 KFF Health News. Distributed by Tribune Content Agency, LLC.