January 2011 Natural Health Newsletter

In This Issue:

Nutrients to Know in 2011

Pesticide Exposure Raises Risk of Dementia

Healing Honey

Tap Water Toxins In Many Cities

Supplement Support for Weight Loss

Reduce Risk of Allergies in Children

Obese Can Be Malnourished

Walking is Good For Your Aging Brain

Healthy Recipies

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Nutrients to Know in 2011

Potassium, Calcium, Vitamin D and Fiber … These are the nutrients that the Dietary Guidelines Advisory Report for 2010 state are shortfall nutrients in the American diet. Throw in sodium and you have the 5 hot nutrients for 2011.

First, let’s look at sodium. Sodium is the nutrient that you will start to hear more about but start to see less in your food. According to the CDC, we are consuming about 50 percent more than we should. The Dietary Guidelines may even decrease the amount we should eat from 2300mg to 1500mg a day. The best way to start to watch your sodium intake is by reading labels and eating out less. There are lots of new choices out there that are Low Sodium or have No Salt added. Lunchmeats, soups and No Salt added canned are good examples. Instead of eating out, try making your own premade meals by making extras on nights you have time and freezing them. By knowing how much you need a day and using the labels and menus to guide you, it will be easy to start to watch your sodium levels.

Next are the nutrients you need to start getting. They are going to start to be in everything from energy drinks to snack foods. But is this where you should be getting these nutrients? It is nice to get some good nutrients from those foods but they are still cookies, chips or sugary beverages … foods that you should only eat every once in a while. It would be better to eat foods that are natural sources of these nutrients from food groups that most of us need to eat more often. Here are my suggestions:

Get two for one with fruits and vegetables. Many are good sources of Potassium including tomatoes, potatoes and oranges. All have at least 2-3g of Fiber per serving. Try to eat at least 5 servings of fruits and vegetables a day. French Fries, fried vegetables and fruit snacks don’t count. No more than ¹/₂ cup fruit or vegetable juice either. If we get all of our vegetables and fruits from juice we may miss out on the Fiber and get added sugars. Try adding fruits and vegetables to the foods you already eat. Saute your chicken in canned Diced Tomatoes or put some no sugar added Mandarin oranges on top of your salad. If you try to eat a fruit or vegetable at every meal you will be surprised at how full you are and it will help you limit more calorie dense foods.

Dairy knocks off 3 nutrients. Many dairy products are good sources of potassium, Calcium and fortified with Vitamin D. You need about 3 servings of dairy a day which is sometimes hard to do without planning. Ice Cream, cream in coffee and extra cheese on your nachos don’t count. Look for skim or 1 percent milk, low fat Yogurts including Greek Yogurt, low fat cheese (string cheese and Laughing Cow are my favorites) and low fat cottage cheese. A serving is 1 cup of milk, 6 oz of Yogurt and 1 oz of cheese.

Finish by making half of your grains whole grains. Whole grains provide fiber and many other nutrients that can help support a healthy heart. You don’t have to eat whole grain everything, just at least half of your grains. If you love regular pasta, change your bread to whole grain or use half whole grain pasta and half regular. You decide. Eat more oatmeal, popcorn and quinoa which are some of my favorite whole grains. Remember to watch your total intake of grains. We often over eat this food group. I like adding extra fruits and vegetables when I eat grains to help me control my portions.

Let 2011 be the start of change in your diet by really looking at the food choices you make and thinking about how you can incorporate more of the food groups that have hot nutrients you need.
Sarah Ludmer RD, LDN is the senior nutritionist for Del Monte Foods. © 2011, http://solutions.delmonte.com/ Distributed by McClatchy-Tribune Information Services.

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Pesticide Exposure Raises Risk of Dementia

LONG-TERM exposure to pesticides could raise the risk of dementia.

Researchers monitored the intellectual capacity of more than 600 vineyard workers for up to six years.

They found those who had been directly exposed to pesticides were more likely to perform worse in cognitive tests at the end of the study period than they had at the start.

Workers exposed to pesticides were twice as likely to drop two points in the mental state exam, one of nine tests, as those who had not been exposed.

The authors of the study said this was "particularly striking in view of the short duration of follow-up and young age of participants".

They said: "The mild impairment we observed raises the question of higher risks of injury in this population and also of the possible evolution towards neurodegenerative diseases such as Alzheimer's."

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Healing Honey

Q: What is your take on Manuka honey? Someone we know recommends it. — P.K., Buckhead

A: Manuka Honey is not a brand of honey; rather, a specific type of Honey from New Zealand made from bees that pollinate the flowers of the Manuka bush.

The practice of using Honey to heal wounds goes back thousands of years to the times of the ancient Egyptians — long before bacteria were known about. Honey has long had a reputation as a folk remedy for infection, but there’s been only a small amount of formal study into its potential benefit until recently. The renewed interest in medicinal honey has come about because of the rapidly growing problem of bacteria becoming resistant to the effects of traditional antibiotics.

Honey has naturally occurring antibacterial and anti-oxidant properties, and it’s able to avoid bacterial resistance. The bacteria-killing properties of honey are the result of low water concentration, a small amount of the oxidant hydrogen peroxide and a fairly acidic pH of 3.2-4.5 (water has a neutral pH of 7.0). These three properties inhibit bacterial growth and kill topically when honey is applied directly to a bacteria-infected area. Manuka honey has far greater potency at killing bacteria than any other type of honey.

Some folks ingest Manuka honey for medicinal purposes to treat Stomach/duodenal Ulcers and bacterial gastro-intestinal infections, but I have great concern about abandoning approved medications in favor of medicinal honey.

Researchers in the Netherlands studying medicinal-grade honey have shown that a 40 percent solution of honey killed all bacteria tested in culture, including the highly drug-resistant MRSA bacteria and vancomycin-resistant E. faecium. The Waikato Honey Research Unit in New Zealand is actively researching Manuka Honey.

Honey from the grocery store is not medicinal-grade honey and should not be used for wound care.

Medihoney is the first honey-infused dressing approved by the Food and Drug Administration for burns, infected wounds and all phases of wound healing.

Dr. Mitchell Hecht is a physician specializing in internal medicine. Send questions to him at: “Ask Dr. H,” P.O. Box 767787, Roswell, GA30076. Because of the large volume of mail received, personal replies are not possible.

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Tap Water Toxins In Many Cities

The cancer-causing metal made infamous by the movie "Erin Brockovich" is turning up in tap water from Chicago and more than two dozen other cities, according to a new study that urges federal regulators to adopt tougher standards.

Even though scientists at the U.S. Environmental Protection Agency and National Toxicology Program have linked the ingestion of hexavalent Chromium to cancer, the EPA doesn't require Chicago or other cities to test for the toxic metal. Nor does the EPA limit the dangerous form of Chromium in drinking water.

To take a snapshot of what is flowing through taps across the nation, the Environmental Working Group, a Washington-based research and advocacy organization, hired an independent laboratory that found the metal in treated drinking water from 31 cities. The amount in Lake Michigan water pumped to 7 million people in Chicago and its suburbs was 0.18 parts per billion, three times higher than a safety limit California officials proposed last year.

A handful of other cities were significantly above the proposed California limit, including Norman, Okla.; Honolulu; Riverside, Calif.; and Madison, Wis., according to a report to be released Monday. Levels in Milwaukee water were the same as in Chicago.

In other major cities, hexavalent chromium levels ranged from 0.20 parts per billion in Los Angeles and Atlanta to 0.18 in New York and 0.03 in Boston.

The new findings could pose another challenge for utilities that are detecting dozens of unregulated substances in treated drinking water, including pharmaceutical drugs and industrial chemicals that can pass unfiltered through conventional treatment methods. Chromium can be found naturally in the environment but also is released by industry into waterways.

While the potential health threats of many pollutants are still being studied, researchers say there is a clear risk of Stomach cancer from drinking water contaminated with hexavalent chromium, also known as chromium-6.

"For years, scientists assumed this wasn't a problem because acids in our Stomachs can convert chromium-6 into chromium-3, an essential nutrient," said Rebecca Sutton, a senior scientist with the Environmental Working Group. "Newer science is showing our Stomachs can't take care of everything, which means the dangerous form of chromium is getting into our bodies and can cause damage."

Studies outlining the dangers of chromium-contaminated water add to long-standing concerns about inhaling metallic vapors, in particular by workers at chrome plating factories. Yet Chicago, like most other cities, does not routinely test for the dangerous form of the metal.

Officials at the Chicago Department of Water Management did not respond to repeated inquiries last week from the Tribune, but other water officials said tap water is still safe. Bottled water, which often comes from municipal tap water supplies, wasn't tested.

Lon Couillard, water quality manager in Milwaukee, said more study is needed to determine the sources of chromium. He suggested that in some cases it could be coming from chrome-plated plumbing fixtures, not passing through municipal treatment plants.

"They're trying to scare people," Couillard said of the environmental group that found hexavalent chromium in his city's tap water.

The source of chromium in Chicago drinking water is unclear, though federal records show that some of the nation's biggest industrial sources are four steel mills in northwest Indiana that discharge wastewater into the city's source of drinking water.

Last year alone, records show, the U.S. Steel and Arcelor Mittal mills dumped a combined 3,100 pounds of chromium into Lake Michigan and its tributaries, less than 9 miles away from Chicago's water-intake crib off 68th Street. (The federal Toxics Release Inventory doesn't require industry to report specific types of the metal, but chromium-6 and chromium-3 convert into the other form and back in the environment.)

Indiana officials once sought to Relax limits on chromium discharges from U.S. Steel's massive Gary Works, the largest industrial polluter on the Great Lakes. State officials backed down and imposed more stringent restrictions after Tribune reporting prompted federal regulators in 2007 to block a new water permit for the steel mill.

Industry has fought for years to block tougher federal and state limits on chromium, which has contaminated drinking water supplies across the country. The award-winning movie "Erin Brockovich" dramatizes one of the most high-profile cases: a miles-long plume of hexavalent chromium dumped by a utility in rural Hinkley, Calif., that led to a $333 million legal settlement over illnesses and cancers.

California often sets environmental policies that later are adopted nationwide. As the scope of the chromium problem has become more apparent, drinking-water utilities that could be forced to improve treatment methods have joined companies that discharge the metal into waterways in opposing regulations.

Attorneys for both interest groups delayed California's proposed safety limit by requesting an independent review of the science behind it. They also are questioning peer-reviewed findings by California and federal scientists by commissioning their own research.

" Honeywell is committed to protecting health and the environment," a lawyer for the aerospace conglomerate wrote in a November 2009 letter to California officials. "We also believe that decisions about chemical risks and cleanup goals must be based on sound science."

Since then, four of the five reviewers who took another look at California's proposal supported the state's conclusions. One reviewer, Mitchell Cohen of the New York University School of Medicine, said the chromium limit "should be accepted as one based upon sound scientific Knowledge, methods and practices."

Environmental officials in New Jersey also have weighed in backing the proposed California limit. And in September, the U.S. EPA published a draft review that found hexavalent chromium in drinking water is "likely to be carcinogenic in humans." The EPA's report could be the first step toward a national standard.

Outside of California, several drinking water officials said they were not aware of the ongoing debate.

"This is new territory for us," said Tom Heikkinen, general manager of the water utility in Madison, where the amount of hexavalent chromium was 1.58 parts per billion, more than 26 times higher than the proposed California safety limit. "We're going to be following this closely to see what the scientists and regulators say."

mhawthorne@tribune.com

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Supplement Support for Weight Loss

The Christmas season is a high risk time for holiday weight-gain. Although studies have shown that people on the average gain a pound or two, those who are overweight gain some five pounds.

Beyond overeating in parties, the season is also an extended period for alcohol and snacking.

Many health-oriented groups are offering last-minute advice on how to avoid holiday weight gain.

Victor Vesuna, General Nutrition Center’s medical director and consultant for preventive nutrition and complementary medicine, suggests the various supplements to suit the lifestyle.

Thermogenics

Better known as Fat Burners, thermogenics are caffeine-based supplements that energize the body heat, by raising the body temperature to burn fat faster.

“They speed the metabolic process and are recommended for people with no cardiovascular complications, hypertension or diabetes,” says Vesu?a.

Green Tea and guarana are the most popular. Guarana comes from a South American vine, which contains thrice more caffeine than coffee beans and boosts stamina and endurance.

Guarana extract helps decrease the appetite while increasing the metabolism. It helps reduce excess fats and lipids, as an energy source for the body cells and tissues.

Green Tea contains epigallocatechin gallate (EGCG), an anti-oxidant that prevents cancer and heart disease. The American Journal of Clinical Nutrition showed that it could help dieters.

A study at the University of Geneva showed that men who were given a caffeine and GREEN TEA EXTRACT expended more calories than those given only caffeine.

Natural appetite suppressants

Apple Cider Vinegar (ACV)–it is believed that the Pectin, the Fiber in the apples, assimilates the water. When the ACV is taken before a meal, it gives one the feeling of fullness.

The acetic acid in the ACV helps disperse the Iron in the foods consumed and helps to improve blood circulation. With better Iron absorption, the body increases the use of oxygen and burns more energy.

Gymnema sylvestre is an Asian plant that suppresses Sugar cravings and cures diabetes. It contains acids that inhibit the receptors in the tongue.

Spirulina from green algae not only reduces appetite but also contains B Complex, Vitamins And Amino acids to prevent nutritional deficiency.

Fat inhibitors

Conjugated linoleic acid (CLA) boosts metabolism and decreases abdominal fat. It also builds Muscle growth while burning fat. “You don’t get palpitations,” adds Vesu?a.

Ultimately, the lifestyle is more important. “We recommend diet and exercises recommended by the medical community,” he adds.

He follows the guidelines set by the Food and Nutrition Research Institute which recommends the Asian Pyramid diet.

It emphasizes a wide base of carbohydrates–rice, rice products, noodles, breads and grains, preferably whole grain and minimally processed foods. It is complemented by Whole Foods–fruits, vegetables, nuts, legumes and seeds.

The upper tiers consist of small amounts of vegetable oils, fish or dairy. Eggs and poultry are weekly options while meat is taken monthly.

Exercise is also given priority. There are other medically acceptable diets such as the Mediterranean diet, the Harvard Medical Diet and the DASH (Dietary Approaches to Stop Hypertension) Eating Plan.

As a supplement, protein shakes add variety to the diet and even act as Meal Replacement.

“The Aim during the holiday is to maintain the present weight and not to add a single pound,” says Vesu?a.

“Concentrate on high Fiber foods, avoid saturated fats and socialize instead of eating. Change is one of the most important principles in fitness. It may be difficult at first but the rewards are tremendous.

Editor’s Note: If you are being treated for any medical conditions please consult your healthcare provider before adding any supplements to your current regimen. To see more of the Asia News Network, go to http://www.asianewsnet.net/home/ Copyright © 2010, Philippine Daily Inquirer, Manila / Asia News Network Distributed by McClatchy-Tribune Information Services.

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Reduce Risk of Allergies in Children

Many cases of food Allergies and Eczema - a skin condition marked by itchy rashes - are unavoidable. But dermatologists say these steps may help reduce your child's risks:

Consider your pregnancy diet. Babies whose mothers eat peanuts are more likely to test positive for peanut Allergies, and the same may be true for eggs and egg allergies, according to a recently published article in the Journal of Allergy and Clinical Immunology. However, previous studies have had conflicting results. Talk to your doctor.

Breastfeed your baby. Here's another plus for nursing: "There is evidence that for at-risk babies, exclusive breast feeding for the first four months reduces the risk of Eczema and cow's milk Allergy during the first two years of life," says Dr. Stephen Shield of Allergy Partners of Eastern Virginia. "At-risk" refers to a child who has a parent or sibling with allergies.

Ask about a specialized formula. If you don't breastfeed, extensively or partly hydrolyzed formula - mixtures in which protein is broken into smaller parts for easier digestion - may prevent or delay the onset of Eczema in at-risk children.

Don't introduce solid foods before age 4 to 6 months. Rice and oat cereals are good first choices because they rarely trigger allergies. Many pediatricians recommend not feeding highly allergenic foods to a child until age 1 (cow's milk and citrus fruits), 2 (eggs and wheat) and 3 (peanuts and fish).

Introduce single foods at a time. Give your child a new food every three to five days. That way, you'll know exactly which one is to blame for any allergic reactions.

Ditch antibacterial soap. Regular soap and water is fine for cleaning - and may be better at preventing allergies as a child's Immune system matures.

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Obese Can Be Malnourished

Overweight and malnourished? The dichotomy may not seem to add up, but nutritional experts say obesity is epidemic among the most malnourished, indigent people in Southern Oregon and the nation at large.

"Undernourished is underweight, but you can be malnourished and obese," says Cathy Miller, a Medford-based registered dietician. "It means you don't have the right nutrition (to be healthy), but you have a lot of body fat."

Julie Kokinakes Anderson, Medford-based registered dietician, says the phenomenon of obesity among the poor results from consumption of nutrient-poor foods packed with excessive calories, fat, Sugar and sodium, such as simple-carbohydrate saltine Crackers or ramen noodles.

Without adequate protein, Fiber and nutrients, these foods don't provide the same nutrition or satisfaction as a meal rich in nutrients, Fiber, protein and moisture, such as fruits, vegetables, legumes and whole grains, says Jenny Slawta, associate professor of health at Ashland's Southern Oregon University.

"You don't feel full because there's almost no fiber in (processed carbohydrates)," Slawta says.

Low-income residents tend to turn to processed carbohydrates because they're inexpensive, have a long shelf life and generally need less preparation to eat, Anderson says.

"Some people don't even have the pots and pans or means to cook anything," she says. "If you have no home, it's pretty difficult to cook at home."

"If you are hungry and you have three cookies, sure, you are going to eat those, versus three apples, which don't hold up and don't last a long time," she adds.

However, food availability, cost and homelessness are not the only causes of diets that perpetuate obesity.

"It's a combination of high poverty and lack of education," Anderson says.

A lack of awareness about proper nutrition is pervasive among clients who use the food pantry at Medford's Seventh-Day Adventist Church on Greenwood Street, says Burnadine Bratton, food pantry director.

"We encourage people to take the nutritious stuff, but most people who come in prefer to take white bread," Bratton says. "If you give them fresh fruit and vegetables, a lot of them will say, 'What do I do with that?' "

ACCESS Inc., Jackson County's emergency food bank, which supplies 22 food pantries including the Seventh-Day Adventist pantry, has tried to combat that trend by starting a program last year designed to educate clients about how food choices and preparation affect their weight and overall well-being, says Philip Yates, ACCESS nutrition programs manager.

The effort was in part a response to staggering statistics from the Oregon Hunger Factor Survey that suggest 27 percent of families who receive free food boxes in Oregon have diabetes, Yates says.

ACCESS recently received 3,000 pounds of Winter Squash.

"We mashed it and froze it in our commercial kitchen and passed it out with suggestions for recipes, like adding a couple cups to soup," Yates says.

Food pantry directors such as Bratton hand out recipes for how to use produce such as turnips, which some clients may never have eaten or don't know how to prepare.

Although ACCESS does what it can to obtain fresh produce, meat and whole grains for its clients, many items donated to food pantries are simple carbohydrates, such Macaroni or ramen noodles, and that's often the kind of food clients want because they're accustomed to it. Beyond a lack of nutrient density, those foods provide less of a sense of satisfaction because of low amounts of fiber and protein, Miller says.

A meal of brown rice and beans would be a healthier alternative, she says.

Compared with a package of ramen noodles, for instance, a 1-cup serving of boiled Pinto Beans and brown rice mixed together has two-thirds the calories, one-third the sodium and only 10 percent of the fat, yet nearly 10 times the amount of fiber and 23 percent more protein. Protein and fiber help people feel fuller for longer with fewer calories, local nutritionists say. Throw some vegetables into the mix and you add a multitude of other Vitamins And minerals, they say.

Miller advises her low-income clients to join The Gleaning Network Inc. in Central Point. The charitable organization partners with food retailers and producers to provide low-income residents with fresh produce for six months for $25.

Portion sizes also contribute to obesity, Miller says. People on a diet of simple carbohydrates may take larger portions because the food isn't satisfying or because they're used to big portions, especially of meat. Either way, the portions sabotage a healthy weight.

Miller recommends watching meat-portion sizes. Cutting down on the amount of meat you buy will free up funds for fresh vegetables and fruit and give you a better chance of being at a healthy weight.

And don't forget the enjoyment factor of eating, Miller says. Food can be comforting.

"If you are poor and lost your job and are at home, one of the last fun things to do is eat," Miller says. "If it gives you something to do and the food is free, you eat."

Reach reporter Paris Achen at 541-776-4459 or e-mail pachen@mailtribune.com.

To see more of the Mail Tribune, or to subscribe to the newspaper, go to http://www.mailtribune.com.

Copyright 2010, Mail Tribune, Medford, Ore.

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Walking is Good For Your Aging Brain

Walks not only help older people stay physically fit, they may also be good for their brains, a new US study has shown.

The study, by a team of University of Pittsburgh researchers led by neurologist Kirk Erickson, suggested that walking at least 10 kilometres a week protected against age-related memory loss. The results were published in Neurology, the medical journal of the American Academy of Neurology.

"Brain size shrinks in late adulthood, which can cause memory problems," said Erickson, who proposed further studies to determine whether, and what kind of, fitness training could help prevent dementia and Alzheimer's disease.

A total of 299 seniors, all initially dementia-free, recorded how far they walked weekly. After nine years, researchers measured their brain sizes and found that seniors who walked 10 to 16 kilometres a week had preserved more grey matter than those who walked less.

Four years later, participants were tested for cognitive impairment and dementia. By then, 116 (40 per cent) had developed one or the other. Participants who walked the most cut their risk of memory loss in half.

"If regular exercise in midlife could improve brain health and improve thinking and memory in later life, it would be one more reason to make regular exercise in people of all ages a public health imperative," Erickson said.

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