June 2011 Natural Health Newsletter « FeelGood Natural Health Food Stores

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IN THIS ISSUE:

Eat More, Weigh Less
Sounds too good to be true, but eating a larger volume of food may help you weigh less.
Coffee Could Reduce Prostate Cancer Risk
Heavy coffee consumption may help protect against prostate cancer, but probably not if you are loading it up with heavy cream and a lot of sugar.
Fish for Health
Nutrition experts encourage us to increase our intake of oily fish to help protect our hearts.
Sugar Alternatives
If you are trying to get your family off sugar and high fructose corn syrup, here are some alternatives to ease the transition.
Cell Phone Safety
With the recent WHO statement that cell phones may increase cancer risk, many are wondering what is the safest way to communicate.
Child Weight a New WHO Focus
Children who weigh too little and also too much will be the focus of the World Health Organization.
What’s Really in Your Coca-Cola?
Coca-Cola has been around for 125 years, but what do you know about this sugary beverage and it’s impact on health.
Spring Herb Gives Flavor Boost on the Grill
Chives are an early spring herb that have a very mild onion flavor and can be used in a variety of dishes, including these Chicken Chives and Spinach burgers.
Healthy Diet and Exercise Essential to Weight Loss
There are no special tricks or secret formulas. The basics of eating a healthy diet and getting regular physical activity are key to a healthy weight.

Eat More, Weigh Less

Posted July 24, 2011

Eat more, weigh less? Two new studies indicate that certain foods can aid weight loss because they’re natural appetite suppressants. That’s the word from Tara Parker-Pope in The New York Times.

One study tested the effect of just half a teaspoon of cayenne pepper on a group of 25 diners. According to the Times: ‘ “We found that when individuals consumed the red pepper in the soup rather than the supplement, they burned more calories,” said Mary-Jon Ludy, who conducted the research as a student at Purdue and will join the faculty of Bowling Green State University.”‘ The effects, the researchers cautioned, were real but modest.

More encouraging was another study, suggesting that adding pureed vegetables to recipes, a la Jessica Seinfeld, helped people lose weight. The goal, said a researcher, was not to hide the vegetables but to bulk up the dish without adding fat and calories. One recipe used in the study was macaroni and cheese made with skim milk and pureed cauliflower and summer squash. “We had a huge effect on energy intake,” said one researcher. “We’re adding cups of veggies to recipes and people don’t even notice.”

Distributed by McClatchy-Tribune Information Services.

Eat more, weigh less? Two new studies indicate that certain foods can aid weight loss because they're natural appetite suppressants. That's the word from Tara Parker-Pope in The New York Times.

One study tested the effect of just half a teaspoon of cayenne pepper on a group of 25 diners. According to the Times: ' "We found that when individuals consumed the red pepper in the soup rather than the supplement, they burned more calories," said Mary-Jon Ludy, who conducted the research as a student at Purdue and will join the faculty of Bowling Green State University."' The effects, the researchers cautioned, were real but modest.

More encouraging was another study, suggesting that adding pureed vegetables to recipes, a la Jessica Seinfeld, helped people lose weight. The goal, said a researcher, was not to hide the vegetables but to bulk up the dish without adding fat and calories. One recipe used in the study was macaroni and cheese made with skim milk and pureed cauliflower and summer squash. "We had a huge effect on energy intake," said one researcher. "We're adding cups of veggies to recipes and people don't even notice."

Copyright © 2011, The Oregonian, Portland, Ore.

Distributed by McClatchy-Tribune Information Services.

Tags: Energy, Food, Information, Weight, Weight loss

Coffee Could Reduce Prostate Cancer Risk

Posted June 27, 2011

The buzz about coffee has been percolating recently after one study suggested that six cups a day could reduce the risk of prostate cancer.

A study released last week by Harvard scientists indicates that men who drink heavy amounts of coffee could have a reduced risk of lethal prostate cancer.

But before you reach for that sixth cup, you must first think about all the factors associated with coffee consumption, local dietitians say.

In the Health Professionals Follow-Up Study, called “Coffee Consumption and Prostate Cancer Risk and Progression,” scientists analyzed 47,911 men. The subjects reported their intake of coffee — both regular and decaffeinated — from 1986 to 2006, in four-year increments.

“We observed a strong inverse association between coffee consumption and risk of lethal prostate cancer. The association appears to be related to non-caffeine components of coffee,” according to the study’s abstract.

“Coffee contains many biologically active compounds, including caffeine and phenolic acids, that have potent antioxidant activity and can affect glucose metabolism and sex hormone levels,” it continues. “Because of these biological activities, coffee may be associated with a reduced risk of prostate cancer.”

But Tulsa-area dietitians still believe that moderation is key for coffee drinkers, no matter what the study reports.

“I thought it was interesting for sure because, really, coffee doesn’t seem to get a really positive buzz in health journals or even in the media,” said Rachel Vincent, a registered dietitian and the Food and Nutrition Manager at St. John Owasso. “Besides antioxidants, it’s not really something I feel has been studied as much.”

She also noted that the study does not “differentiate between caffeinated or decaf,” she said. “There’s definitely a physical addition to caffeine. If you’re drinking six cups of coffee a day, there’s going to be a physical withdrawal if you all of a sudden cannot anymore.”

She said people with other health issues, such as high blood pressure or heart conditions, should talk to their doctor before reaching for more coffee.

“Because caffeine is a stimulant, you have to take into account your total health before adding it into your regimen,” Vincent said.

Cece Davis, a registered dietitian and owner of Nutrition Consultants Of Tulsa, was not influenced by the study.

“To me, this is not a strong case for increasing caffeine intake,” Davis said. “Basically it’s not significant — that’s the takeaway. I can’t believe (the study) is such a big deal.”

Davis said its findings did not persuade her to suggest adding more coffee to the diet.

“In moderation, coffee is fine. There really hasn’t been a strong link to anything (unhealthy) except hypertension,” Davis said. “As long as someone’s already consuming three cups — which would be 24 ounces or under — in a day, there is no risk.”

And coffee has antioxidants because the beans come from plants, both dietitians said.

“A diet high in antioxidants is great. Normally they come in something bright and colorful, like fruits and vegetables,” Vincent said. “But (the study) didn’t really show whether it was regular coffee or instant coffee or espresso. There are a lot of variables in there. I definitely as a dietitian would not start telling all patients we need to see an increase in coffee.”

But she also would not necessarily tell them to stop drinking it altogether.

“If they’re already drinking four cups, say two regular and two decaf. I wouldn’t put the breaks on,” she said. Coffee talk Dietitian Rachel Vincent said drinking coffee in moderation is fine, but it depends on how you take your morning java.

“I’m sure in that study when they’re promoting more coffee, they were not promoting something like a frozen coffee drink,” Vincent said. “When you start adding ice cream, you increase the risk of Type 2 diabetes.”

How healthy is your morning cup of Joe?

Black coffee — It has zero calories, no additional fat, no carbohydrates. Vincent recommends this.

Coffee with skim milk — Add lowfat or nonfat milk only. It will add some calcium and a small amount of protein.

Coffee with artificial sweetener — Mix it up. Change from Splenda to Equal to stevia. “Don’t get one artificial sweetener and stick with it,” Vincent said. “No health risks have been proven one way or the other, but if you use only one (sweetener) and it turns out to be unhealthy, you already have had a lot of it.”

Kim Brown 918-581-8474 kim.brown@tulsaworld.com

To see more of the Tulsa World, or to subscribe to the newspaper, go to http://www.tulsaworld.com.

The buzz about coffee has been percolating recently after one study suggested that six cups a day could reduce the risk of prostate cancer.

A study released last week by Harvard scientists indicates that men who drink heavy amounts of coffee could have a reduced risk of lethal prostate cancer.

But before you reach for that sixth cup, you must first think about all the factors associated with coffee consumption, local dietitians say.

In the Health Professionals Follow-Up Study, called "Coffee Consumption and Prostate Cancer Risk and Progression," scientists analyzed 47,911 men. The subjects reported their intake of coffee -- both regular and decaffeinated -- from 1986 to 2006, in four-year increments.

"We observed a strong inverse association between coffee consumption and risk of lethal prostate cancer. The association appears to be related to non-caffeine components of coffee," according to the study's abstract.

"Coffee contains many biologically active compounds, including caffeine and phenolic acids, that have potent antioxidant activity and can affect glucose metabolism and sex hormone levels," it continues. "Because of these biological activities, coffee may be associated with a reduced risk of prostate cancer."

But Tulsa-area dietitians still believe that moderation is key for coffee drinkers, no matter what the study reports.

"I thought it was interesting for sure because, really, coffee doesn't seem to get a really positive buzz in health journals or even in the media," said Rachel Vincent, a registered dietitian and the Food and Nutrition Manager at St. John Owasso. "Besides antioxidants, it's not really something I feel has been studied as much."

She also noted that the study does not "differentiate between caffeinated or decaf," she said. "There's definitely a physical addition to caffeine. If you're drinking six cups of coffee a day, there's going to be a physical withdrawal if you all of a sudden cannot anymore."

She said people with other health issues, such as high blood pressure or heart conditions, should talk to their doctor before reaching for more coffee.

"Because caffeine is a stimulant, you have to take into account your total health before adding it into your regimen," Vincent said.

Cece Davis, a registered dietitian and owner of Nutrition Consultants Of Tulsa, was not influenced by the study.

"To me, this is not a strong case for increasing caffeine intake," Davis said. "Basically it's not significant -- that's the takeaway. I can't believe (the study) is such a big deal."

Davis said its findings did not persuade her to suggest adding more coffee to the diet.

"In moderation, coffee is fine. There really hasn't been a strong link to anything (unhealthy) except hypertension," Davis said. "As long as someone's already consuming three cups -- which would be 24 ounces or under -- in a day, there is no risk."

And coffee has antioxidants because the beans come from plants, both dietitians said.

"A diet high in antioxidants is great. Normally they come in something bright and colorful, like fruits and vegetables," Vincent said. "But (the study) didn't really show whether it was regular coffee or instant coffee or espresso. There are a lot of variables in there. I definitely as a dietitian would not start telling all patients we need to see an increase in coffee."

But she also would not necessarily tell them to stop drinking it altogether.

"If they're already drinking four cups, say two regular and two decaf. I wouldn't put the breaks on," she said. Coffee talk Dietitian Rachel Vincent said drinking coffee in moderation is fine, but it depends on how you take your morning java.

"I'm sure in that study when they're promoting more coffee, they were not promoting something like a frozen coffee drink," Vincent said. "When you start adding ice cream, you increase the risk of Type 2 diabetes."

How healthy is your morning cup of Joe?

Black coffee -- It has zero calories, no additional fat, no carbohydrates. Vincent recommends this.

Coffee with skim milk -- Add lowfat or nonfat milk only. It will add some calcium and a small amount of protein.

Coffee with artificial sweetener -- Mix it up. Change from Splenda to Equal to stevia. "Don't get one artificial sweetener and stick with it," Vincent said. "No health risks have been proven one way or the other, but if you use only one (sweetener) and it turns out to be unhealthy, you already have had a lot of it."

Kim Brown 918-581-8474 kim.brown@tulsaworld.com

To see more of the Tulsa World, or to subscribe to the newspaper, go to http://www.tulsaworld.com.

Tags: Antioxidant, Calcium, Cancer, Carbohydrate, Diabetes, Flu, Food, Heart, high blood pressure, hypertension, prostate, Tension

Fish for Health

Posted June 27, 2011

What’s your favorite way to eat fish?

Sliced raw as sushi, grilled and nestled next to rice, smoked and presented with crackers and a cocktail, served with coleslaw in a fish taco? Or maybe it’s simply a tuna salad on whole-wheat bread or beer-battered with a side of fries. No matter how you like fish prepared, the good news is that eating fish can save your life.

Diet advice to increase seafood intake to at least 8 ounces a week made a splash this year with its first appearance as a key recommendation in the newest edition of the U.S. Dietary Guidelines. (Most Americans consume half that amount now.)

Lower heart’s risks

If the official word on seafood’s health benefits still hasn’t changed your order from steak to salmon, Dr. Dariush Mozaffarian, cardiovascular researcher and professor of medicine at Harvard Medical School, believes it’s more effective to communicate what not eating fish can do to your health.

“Avoiding seafood increases your risk of dying from a heart attack,” he says. “There is a tenfold higher risk of sudden death from heart disease. This is mind-blowing.”

Oily fish such as salmon (wild and farmed), trout, mackerel, herring, anchovies and sardines are especially beneficial for heart health because they are excellent sources of omega-3 fats, specifically eicosapentaenoic acid and docosahexaenoic acid.

White fish, such as cod, halibut and catfish, are healthy, too, but because they don’t contain as much fish oil, you have to eat a lot more. For instance, it takes just two 3.5-ounce servings of salmon a week to average the 250 milligrams of EPA/DHA recommended per day, while you’d have to eat four servings of halibut or 10 servings of cod.

Two numbers that may shift your interest toward salmon and sardines compare fish intake with taking medications.

“If you look at total risk reduction from cardiac death, fish oil consumption lowers risk by 36 percent,” Mozaffarian says. “And that’s comparable to taking statin drugs, which lower risk by 35 percent. Omega-3s from fish really should be the first line of treatment in primary prevention of cardiac deaths in the whole population.”

And he says don’t stop at two servings a week if you’re a seafood lover. “You can eat more to get even more benefits.”

Oil versus obesity

Fish oil may even be more powerful than obesity. Research in the European Journal of Nutrition reports Eskimos in Alaska, who consume 20 times more fish-based omega-3s than the general U.S. population, seem to be partly protected from the harmful cardiovascular side effects of being overweight or obese.

Research links to the heart are strong, but other associations for omega-3s and health are just emerging, including battling depression, improved immune function, joint health, brain development in children and age-related eye health.

“Maybe those snake oil salesmen going from town to town in the Old West were actually selling fish oil,” Mozaffarian says. “Their claims of a ‘cure-all’ might not have been totally off base.”

But before you reach for a bottle of omega-3 pills, note that eating fish will land you more than just fish oil on a plate. Fish and shellfish (exact amounts depending on species) are excellent sources of many other nutrients, including protein, vitamin D, vitamin A, vitamin B12, selenium and iodine.

Beware of mercury

Mercury is a heavy metal found in nature from volcanic eruptions and as an industrial pollutant. Some fish contain more mercury than others, especially older and larger fish because they’ve had more time to be exposed to mercury.

Pregnant women and young children are advised to limit canned albacore tuna to once a week and to avoid the top four mercury-containing fish: tilefish, shark, swordfish and king mackerel. But Mozaffarian says there’s no reason for the general population to skip these fish because of their mercury concerns. “The benefits far outweigh the risk.”

Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolynonei l.com.

editor’s note: Tests done by ConsumerLab.com on omega-3 fatty acid supplements showed that all but two were fresh and contained their claimed amounts of EPA and DHA. NONE of the products were found to contain detectable levels of mercury. By comparison, mercury levels in fish generally range from 10 ppb to 1,000 ppb, depending on the fish.

What's your favorite way to eat fish?

Sliced raw as sushi, grilled and nestled next to rice, smoked and presented with crackers and a cocktail, served with coleslaw in a fish taco? Or maybe it's simply a tuna salad on whole-wheat bread or beer-battered with a side of fries. No matter how you like fish prepared, the good news is that eating fish can save your life.

Lower heart's risks

If the official word on seafood's health benefits still hasn't changed your order from steak to salmon, Dr. Dariush Mozaffarian, cardiovascular researcher and professor of medicine at Harvard Medical School, believes it's more effective to communicate what not eating fish can do to your health.

"Avoiding seafood increases your risk of dying from a heart attack," he says. "There is a tenfold higher risk of sudden death from heart disease. This is mind-blowing."

White fish, such as cod, halibut and catfish, are healthy, too, but because they don't contain as much fish oil, you have to eat a lot more. For instance, it takes just two 3.5-ounce servings of salmon a week to average the 250 milligrams of EPA/DHA recommended per day, while you'd have to eat four servings of halibut or 10 servings of cod.

Two numbers that may shift your interest toward salmon and sardines compare fish intake with taking medications.

"If you look at total risk reduction from cardiac death, fish oil consumption lowers risk by 36 percent," Mozaffarian says. "And that's comparable to taking statin drugs, which lower risk by 35 percent. Omega-3s from fish really should be the first line of treatment in primary prevention of cardiac deaths in the whole population."

And he says don't stop at two servings a week if you're a seafood lover. "You can eat more to get even more benefits."

Oil versus obesity

"Maybe those snake oil salesmen going from town to town in the Old West were actually selling fish oil," Mozaffarian says. "Their claims of a 'cure-all' might not have been totally off base."

Beware of mercury

Pregnant women and young children are advised to limit canned albacore tuna to once a week and to avoid the top four mercury-containing fish: tilefish, shark, swordfish and king mackerel. But Mozaffarian says there's no reason for the general population to skip these fish because of their mercury concerns. "The benefits far outweigh the risk."

Carolyn O'Neil is a registered dietitian and co-author of "The Dish on Eating Healthy and Being Fabulous!" E-mail her at carolyn@carolynonei l.com.

editor's note: Tests done by ConsumerLab.com on omega-3 fatty acid supplements showed that all but two were fresh and contained their claimed amounts of EPA and DHA. NONE of the products were found to contain detectable levels of mercury. By comparison, mercury levels in fish generally range from 10 ppb to 1,000 ppb, depending on the fish.

Tags: Cardiovascular, Children, Depression, Food, Heart, heavy metal, Immune, Weight, Women

Sugar Alternatives

Posted June 13, 2011

If you’ve ever considered cutting refined sugar out of your diet, you know it isn’t easy. Sugar and corn syrup are in more than just candy and soda — they’re near the top of the ingredient lists in many savory snacks and prepared meals as well.

There are artificial alternatives like Splenda and NutraSweet, but for those who want to go the natural route, the options are a little harder to figure out. Syrups don’t bake the same way granulated sugar does, while stevia, date sugar and sucanat have different levels of sweetness from sugar, so recipes have to be adjusted to compensate.

“You try to take a family off sugar and it’s a hard transition if they’re used to the sugary stuff,” said Anita Adamson of Twin Falls. “It’s years of trying to make it work. … I don’t think I’ve ever had to throw anything completely out, but my kids would say, ‘Mom, do we have to eat this?’”

One of Adamson’s daughters was diagnosed with Type 2 diabetes a few years ago, and she said dietary changes her family has made — especially substituting stevia for sugar — have improved her daughter’s health to the point where she doesn’t have to take insulin. Adamson has also found that reducing sugars in her family’s diet has helped them prevent other illness, she said.

“Sugar will shoot your immune system in the foot; if you can keep it strong your body will fight off what’s coming around,” Adamson said.

Sweeteners made from whole grains are especially good for diabetics, said Twin Falls macrobiotic health counselor Jill Skeem. “Brown rice syrup and barley malt are made from complex grains, then are refined and become sweet,” she said. “It doesn’t have the effect of real sugar on your pancreas.”

Skeem noted that not all sugar alternatives are diabetic-friendly. Maple syrup and honey have a higher glycemic index than stevia or grain sugars, so they would be better alternatives for people who aren’t making substitutions for pancreatic reasons.

Another option that has become popular in recent years is agave nectar or syrup, which is made from a cactus-like succulent, one variety of which is also distilled to make tequila.

“If you can convert a recipe to honey, you can convert it to agave easily,” said Tracy Slack of Twin Falls. “We use honey, also, but my dad is sensitive to some sugars, so my mom makes our traditional apple pie with agave.”

People’s palates vary, with some thinking agave is sweeter than refined sugar and others thinking it’s less sweet, so she suggests trying recipes with different amounts to figure out what your family likes best. She also has used maple sweeteners, in both syrup and granulated form, and said maple sugar is a great substitute for brown sugar.

Eleanor Niska of Twin Falls used to make granola with honey but has switched to maple syrup because she finds that it sticks to the pan less during baking. Maple syrup does have a unique flavor that many people like — try substituting maple syrup for flavored syrups in a latte — but which could affect the taste of your baked goods. Do pay attention in the grocery aisle, as many “maple” pancake syrups aren’t maple syrup at all: They’re flavored corn syrup.

If you are avoiding maple syrup but miss the taste, try brown rice syrup heated with cinnamon. It’s almost the same flavor, Skeem said, but has a lower glycemic index.

Niska said cost has been a factor for her as she chooses sugar alternatives. For example, she chews gum made with xylitol instead of sucralose, but hasn’t purchased granulated xylitol to use in cooking because it is expensive; she usually turns to honey instead of agave syrup for the same reason.

No matter which natural sugar alternative you choose, you can easily find recipes online that will help you get a sense of how to use it in cooking and baking. Once you are comfortable with some of the basics — like reducing liquid when you use a syrup in place of granulated sugars — use your experience to adjust other recipes.

With a little experimentation, you’ll find that Grandma’s family-favorite cookies and Martha Stewart’s fanciest cakes can be just as delicious as you remember, without the traditional white sugar.

Ariel Hansen may be reached at 788-3475 or ahansen@magicvalley.com.

—–

To see more of The Times-News, or to subscribe to the newspaper, go to http:/www.magicvalley.com

If you've ever considered cutting refined sugar out of your diet, you know it isn't easy. Sugar and corn syrup are in more than just candy and soda -- they're near the top of the ingredient lists in many savory snacks and prepared meals as well.

There are artificial alternatives like Splenda and NutraSweet, but for those who want to go the natural route, the options are a little harder to figure out. Syrups don't bake the same way granulated sugar does, while stevia, date sugar and sucanat have different levels of sweetness from sugar, so recipes have to be adjusted to compensate.

"You try to take a family off sugar and it's a hard transition if they're used to the sugary stuff," said Anita Adamson of Twin Falls. "It's years of trying to make it work. ... I don't think I've ever had to throw anything completely out, but my kids would say, 'Mom, do we have to eat this?'"

One of Adamson's daughters was diagnosed with Type 2 diabetes a few years ago, and she said dietary changes her family has made -- especially substituting stevia for sugar -- have improved her daughter's health to the point where she doesn't have to take insulin. Adamson has also found that reducing sugars in her family's diet has helped them prevent other illness, she said.

"Sugar will shoot your immune system in the foot; if you can keep it strong your body will fight off what's coming around," Adamson said.

Sweeteners made from whole grains are especially good for diabetics, said Twin Falls macrobiotic health counselor Jill Skeem. "Brown rice syrup and barley malt are made from complex grains, then are refined and become sweet," she said. "It doesn't have the effect of real sugar on your pancreas."

Another option that has become popular in recent years is agave nectar or syrup, which is made from a cactus-like succulent, one variety of which is also distilled to make tequila.

"If you can convert a recipe to honey, you can convert it to agave easily," said Tracy Slack of Twin Falls. "We use honey, also, but my dad is sensitive to some sugars, so my mom makes our traditional apple pie with agave."

People's palates vary, with some thinking agave is sweeter than refined sugar and others thinking it's less sweet, so she suggests trying recipes with different amounts to figure out what your family likes best. She also has used maple sweeteners, in both syrup and granulated form, and said maple sugar is a great substitute for brown sugar.

Eleanor Niska of Twin Falls used to make granola with honey but has switched to maple syrup because she finds that it sticks to the pan less during baking. Maple syrup does have a unique flavor that many people like -- try substituting maple syrup for flavored syrups in a latte -- but which could affect the taste of your baked goods. Do pay attention in the grocery aisle, as many "maple" pancake syrups aren't maple syrup at all: They're flavored corn syrup.

If you are avoiding maple syrup but miss the taste, try brown rice syrup heated with cinnamon. It's almost the same flavor, Skeem said, but has a lower glycemic index.

Niska said cost has been a factor for her as she chooses sugar alternatives. For example, she chews gum made with xylitol instead of sucralose, but hasn't purchased granulated xylitol to use in cooking because it is expensive; she usually turns to honey instead of agave syrup for the same reason.

No matter which natural sugar alternative you choose, you can easily find recipes online that will help you get a sense of how to use it in cooking and baking. Once you are comfortable with some of the basics -- like reducing liquid when you use a syrup in place of granulated sugars -- use your experience to adjust other recipes.

With a little experimentation, you'll find that Grandma's family-favorite cookies and Martha Stewart's fanciest cakes can be just as delicious as you remember, without the traditional white sugar.

Ariel Hansen may be reached at 788-3475 or ahansen@magicvalley.com.

-----

To see more of The Times-News, or to subscribe to the newspaper, go to http:/www.magicvalley.com

Copyright © 2011, The Times-News, Twin Falls, Idaho

Tags: Attention, Body, Cooking, Diabetes, Immune, Immune system, Snack

Cell Phone Safety

Posted June 4, 2011

What’s the closest distance to your ear that you should hold a cell phone? Don’t know? You probably should, said David O. Carpenter, director of the Institute for Health and the Environment in the University at Albany’s School of Public Health.

“The manuals that come with cellphones all say ‘Don’t hold a cellphone closer than one inch from your head,’ but nobody knows that, because they don’t read the manual,” Carpenter said.

Given the World Health Organization’s recent statement that cellphones might increase cancer risk, you might want to dig that manual out of the cellphone box at the bottom of your closet and learn more about the safest way to use that device.

Though there’s still no definitive proof that using a cellphone can make you more susceptible to cancer, the International Agency for Research on Cancer, which develops cancer-prevention strategies for the WHO, has assessed the phones as “possibly carcinogenic,” the third-strongest designation on its carcinogen rating scale. Some said the statement proves what they have believed for years, that the radiofrequency energy released by cellphones may be dangerous. Others have been skeptical, pointing out that coffee and pickled vegetables have also been labeled as “possibly carcinogenic” at some point.

It’s never a bad idea, however, to practice safer cell phone usage, said Douglas Lyon, chairman of the computer engineering department at Fairfield University. “The bias right now seems to be toward ‘Better safe than sorry,’ ” Lyon said.

So what can you do to protect yourself? Well, reading the manual is a good start, as they usually tell you how close to your head you can safely hold your phone. Elaborating on his earlier statement, Carpenter said the exact distance varies depending on the phone, but it is usually close to an inch.

Try telling that to the students at Fairfield U., Lyon said. “The students always have their cell phones glued to their ear as they walk around,” he said. “I don’t know what they’re talking about. I think they’re talking about nothing.”

Lyon and Carpenter both advised phone users to stop pressing the devices into their skulls and switch to a hands-free apparatus. Carpenter said wireless ear pieces, such as a Bluetooth, can still expose you to some radiation, but wired headsets are a good option that can reduce exposure. If you don’t have either of these, you can hold the phone a short distance from your ear, or use the phone’s speaker mode.

Carpenter also strongly cautioned parents against letting their children use cellphones — for talking, at least. “Fortunately, most of the kids today are texting instead of talking,” he said.

Texting is thought to be safer, mainly because the phone is fairly fair away from your head when you let your fingers do the talking.

Lyon stopped short though of recommending you strip kids of their cellphones.

“I understand wanting your kids to have a cellphone, so they can stay in touch,” he said. But, if you must give your child a cellphone, he said, give them a headset as well.

Of course, there’s one way to eliminate your risk of exposure while staying in touch, Lyon said.

“If you have a land line,” said Lyon, “that’s the safest way to talk.”

Reach Amanda Cuda at acuda@ctpost.com or 203-330-6290. Follow at twitter.com/AmandaCuda.

To see more of the Connecticut Post, or to subscribe to the newspaper, go to http://www.ctpost.com/.

What's the closest distance to your ear that you should hold a cell phone? Don't know? You probably should, said David O. Carpenter, director of the Institute for Health and the Environment in the University at Albany's School of Public Health.

"The manuals that come with cellphones all say 'Don't hold a cellphone closer than one inch from your head,' but nobody knows that, because they don't read the manual," Carpenter said.

Given the World Health Organization's recent statement that cellphones might increase cancer risk, you might want to dig that manual out of the cellphone box at the bottom of your closet and learn more about the safest way to use that device.

Though there's still no definitive proof that using a cellphone can make you more susceptible to cancer, the International Agency for Research on Cancer, which develops cancer-prevention strategies for the WHO, has assessed the phones as "possibly carcinogenic," the third-strongest designation on its carcinogen rating scale. Some said the statement proves what they have believed for years, that the radiofrequency energy released by cellphones may be dangerous. Others have been skeptical, pointing out that coffee and pickled vegetables have also been labeled as "possibly carcinogenic" at some point.

It's never a bad idea, however, to practice safer cell phone usage, said Douglas Lyon, chairman of the computer engineering department at Fairfield University. "The bias right now seems to be toward 'Better safe than sorry,' " Lyon said.

Try telling that to the students at Fairfield U., Lyon said. "The students always have their cell phones glued to their ear as they walk around," he said. "I don't know what they're talking about. I think they're talking about nothing."

Lyon and Carpenter both advised phone users to stop pressing the devices into their skulls and switch to a hands-free apparatus. Carpenter said wireless ear pieces, such as a Bluetooth, can still expose you to some radiation, but wired headsets are a good option that can reduce exposure. If you don't have either of these, you can hold the phone a short distance from your ear, or use the phone's speaker mode.

Carpenter also strongly cautioned parents against letting their children use cellphones -- for talking, at least. "Fortunately, most of the kids today are texting instead of talking," he said.

Texting is thought to be safer, mainly because the phone is fairly fair away from your head when you let your fingers do the talking.

Lyon stopped short though of recommending you strip kids of their cellphones.

"I understand wanting your kids to have a cellphone, so they can stay in touch," he said. But, if you must give your child a cellphone, he said, give them a headset as well.

Of course, there's one way to eliminate your risk of exposure while staying in touch, Lyon said.

"If you have a land line," said Lyon, "that's the safest way to talk."

Reach Amanda Cuda at acuda@ctpost.com or 203-330-6290. Follow at twitter.com/AmandaCuda.

To see more of the Connecticut Post, or to subscribe to the newspaper, go to http://www.ctpost.com/.

Copyright © 2011, Connecticut Post, Bridgeport

Tags: Body, Cancer, Children, Energy, Gain, Hair

Child Weight a New WHO Focus

Posted May 26, 2011

Governments would be required to set priorities for the nutrition and health of mothers and children under a draft plan proposed by the World Health Organization that addresses low weights as well as obesity, the UN said Monday.

UN members and development partners would be called to implement the plan once the WHO adopts it at the close of its annual meeting in Geneva. The programme aims to improve nutrition and health care of an estimated 100 million children under 5 who were underweight in 2010.

UN Secretary General Ban Ki-moon unveiled the draft plan as he presided over discussion of the measures, particularly in low-income countries. A UN plan known as the Millennium Development Goals has long called for deep cuts in maternal and child mortality by 2015.

WHO statistics show that in addition to the 100 million children at risk, another 170 million children worldwide were stunted last year, suffering from anaemia and deficiency in vitamin A. Other health issues are overweight mothers, which complicate births, and obese children.

WHO said the new programme will address priorities to assist child malnutrition, low birth weights, growing rates of child obesity, maternal malnutrition and obesity and the consequences of vitamin and mineral deficiencies for mothers and children.

To see more of dpa, go to http://www.dpa.de/English.82.0.html

Distributed by McClatchy-Tribune Information Services.

To see more of dpa, go to http://www.dpa.de/English.82.0.html

Tags: Children, Cuts, Information, Weight

What’s Really in Your Coca-Cola?

Posted May 20, 2011

Let’s raise a glass in honor of Coca-Cola’s 125th anniversary. Uh, wait, on second thought, nutrition experts have been trying to wean us from the sugary concoction for years now.

Take our quiz, based on a pointed anti-Coke screed from Michael F. Jacobson, executive director of the Center for Science in the Public Interest, published last week on the blog “MomsRising.”

1. Jacobson calls Coke “Liquid Candy” because its main ingredient is what?

a) high-fructose corn syrup

b) sucrose No. 5

c) cocaine

2. Coke’s next most prominent ingredient is caramel coloring, which Jacobson says is produced with ammonia and sulfites, including 4-methylimidazole and 2-methylimidazole, which can cause what?

a) type 2 diabetes

b) cancer

c) gout

3. The next ingredient listed is phosphoric acid, which Jacobson says can do what?

a) cause tongue lesions

b) corrode the bladder

c) erode tooth enamel

4. A 12-ounce can of Coke contains 140 calories. According to the CSPI, the average 13- to 18-year-old boy drinks how many cans per day?

a) 2

b) 6

c) 11.7

5. Which of the three contains the highest level of caffeine per 12-ounce serving?

a) Coca-Cola Classic

b) Mountain Dew

c) Pepsi

ANSWERS: 1: a; 2: b; 3: c; 4: a; 5: b (Coke: 35 mg; Pepsi: 38 mg; Dew: 54 mg).

Sources: www.cspinet.org

www.momsrising.org.

Call The Bee’s Sam McManis, (916) 321-1145.

To see more of The Sacramento Bee, or to subscribe to the newspaper, go to http://www.sacbee.com/.

Let's raise a glass in honor of Coca-Cola's 125th anniversary. Uh, wait, on second thought, nutrition experts have been trying to wean us from the sugary concoction for years now.

Take our quiz, based on a pointed anti-Coke screed from Michael F. Jacobson, executive director of the Center for Science in the Public Interest, published last week on the blog "MomsRising."

1. Jacobson calls Coke "Liquid Candy" because its main ingredient is what?

a) high-fructose corn syrup

b) sucrose No. 5

c) cocaine

2. Coke's next most prominent ingredient is caramel coloring, which Jacobson says is produced with ammonia and sulfites, including 4-methylimidazole and 2-methylimidazole, which can cause what?

a) type 2 diabetes

b) cancer

c) gout

3. The next ingredient listed is phosphoric acid, which Jacobson says can do what?

a) cause tongue lesions

b) corrode the bladder

c) erode tooth enamel

4. A 12-ounce can of Coke contains 140 calories. According to the CSPI, the average 13- to 18-year-old boy drinks how many cans per day?

a) 2

b) 6

c) 11.7

5. Which of the three contains the highest level of caffeine per 12-ounce serving?

a) Coca-Cola Classic

b) Mountain Dew

c) Pepsi

ANSWERS: 1: a; 2: b; 3: c; 4: a; 5: b (Coke: 35 mg; Pepsi: 38 mg; Dew: 54 mg).

Sources: www.cspinet.org

www.momsrising.org.

Call The Bee's Sam McManis, (916) 321-1145.

To see more of The Sacramento Bee, or to subscribe to the newspaper, go to http://www.sacbee.com/.

Copyright © 2011, The Sacramento Bee, Calif.

Tags: Cancer, Diabetes, Gout

Spring Herb Gives Flavor Boost on the Grill

Posted May 18, 2011

The unofficial start of the grilling season is a few weeks away. We know people grill year-round, but May is deemed National Barbecue Month by the National Barbecue Association. And something happens to cooks once the warm weather hits. They start polishing that burger flipper and waving those tongs around.

What got me thinking about grilling was seeing the chives that popped up weeks ago in a corner of my garden. It was a welcome sign to put this year’s gray, yucky winter behind.

I kicked around some ideas and thought of doing burgers – but not the big, juicy beef variety that are a staple of the grilling season.

I wanted to ease into things with the lighter option of a ground chicken burger with hints of those fresh chives for a little wow factor. Chopped fresh chives have a mild onion taste and give the ground chicken a flavor boost. You can use chives raw or cooked. They’re a good match for so many foods, including baked potatoes and potato salads. You also can add them to egg dishes, casseroles and soups. You can mix raw chives and other herbs with softened butter, which is great for corn on the cob and other vegetables.

The easiest way to cut chives is to snip them with scissors.

And ground chicken breast is a welcome change from ground turkey for burgers. It’s also a great source of lean protein when you’re looking to cut calories and fat . Ground chicken breast has only about 100 calories for 4 ounces and less than 1 gram of fat.

When buying ground poultry, pay attention to labels. If the package is labeled simply “ground chicken” – and not “ground chicken breast” – it will have more fat. A 4-ounce raw portion of ground chicken can have 9 grams of fat.

The U.S. Department of Agriculture doesn’t have a standard for the amount of fat that ground poultry can have, according to its Web site. But the USDA does note that ground poultry includes “all components,” such as skin and fat as well as muscle.

To be considered very lean, ground poultry has to be 97 percent or more fat-free. Some labels will state this.

Keep in mind that chicken or turkey burgers can dry out quickly, so mix in other ingredients to add moisture. For today’s chicken burgers, I used a little honey Dijon mustard for a sweet yet tangy note.

CHICKEN CHIVE AND SPINACH BURGERS

Makes: 4 / Preparation time: 15 minutes / Total time: 35 minutes

You can grill, broil or pan-fry these burgers.

2 cups packed baby spinach leaves

16 ounces ground chicken breast

2 tablespoons honey Dijon mustard

1 small bunch fresh chives, snipped (about 1/3 cup snipped)

1 teaspoon Morton’s Nature’s Seasons Seasoning Blend (or favorite all-purpose seasoning)

¹/₄ cup panko (or regular) bread crumbs

FOR SERVING

3 tablespoons low-fat mayonnaise

2 teaspoons Dijon mustard

2 tablespoons snipped fresh chives

Lettuce, cheese slices, tomato slices

4 thin sandwich buns such as Aunt Millie’s 90-calorie Slimwiches

Directions:

Preheat or prepare the grill. Rinse the spinach leaves. Heat a small skillet over medium heat. Add the spinach leaves with water still clinging to the leaves. Saute the spinach until wilted.

In a bowl, combine the ground chicken, honey Dijon, cooked spinach, chives, seasoning blend and bread crumbs. Mix well. Shape into 4 patties about ¹/₂-inch thick.

Oil the grill grates and grill the burgers about 6-8 minutes per side or until thoroughly cooked. An instant-read thermometer should register 165 degrees.

Meanwhile, in a small bowl, combine the mayonnaise, mustard and chives.

To assemble burgers, toast the buns, if desired. Spread a dollop of the mayonnaise mixture on the inside of each bun. Place lettuce on the bottom. Top with the burger, cheese slice and tomato. Place the other bun half on top and serve.

393 calories (24 percent from fat ), 10 grams fat (4 grams sat. fat ), 35 grams carbohydrates, 37 grams protein, 894 mg sodium, 84 mg cholesterol, 2 grams fiber.

What got me thinking about grilling was seeing the chives that popped up weeks ago in a corner of my garden. It was a welcome sign to put this year's gray, yucky winter behind.

I kicked around some ideas and thought of doing burgers - but not the big, juicy beef variety that are a staple of the grilling season.

I wanted to ease into things with the lighter option of a ground chicken burger with hints of those fresh chives for a little wow factor. Chopped fresh chives have a mild onion taste and give the ground chicken a flavor boost. You can use chives raw or cooked. They're a good match for so many foods, including baked potatoes and potato salads. You also can add them to egg dishes, casseroles and soups. You can mix raw chives and other herbs with softened butter, which is great for corn on the cob and other vegetables.

The easiest way to cut chives is to snip them with scissors.

And ground chicken breast is a welcome change from ground turkey for burgers. It's also a great source of lean protein when you're looking to cut calories and fat . Ground chicken breast has only about 100 calories for 4 ounces and less than 1 gram of fat.

When buying ground poultry, pay attention to labels. If the package is labeled simply "ground chicken" - and not "ground chicken breast" - it will have more fat. A 4-ounce raw portion of ground chicken can have 9 grams of fat.

The U.S. Department of Agriculture doesn't have a standard for the amount of fat that ground poultry can have, according to its Web site. But the USDA does note that ground poultry includes "all components," such as skin and fat as well as muscle.

To be considered very lean, ground poultry has to be 97 percent or more fat-free. Some labels will state this.

Keep in mind that chicken or turkey burgers can dry out quickly, so mix in other ingredients to add moisture. For today's chicken burgers, I used a little honey Dijon mustard for a sweet yet tangy note.

CHICKEN CHIVE AND SPINACH BURGERS

Makes: 4 / Preparation time: 15 minutes / Total time: 35 minutes

You can grill, broil or pan-fry these burgers.

2 cups packed baby spinach leaves

16 ounces ground chicken breast

2 tablespoons honey Dijon mustard

1 small bunch fresh chives, snipped (about 1/3 cup snipped)

1 teaspoon Morton's Nature's Seasons Seasoning Blend (or favorite all-purpose seasoning)

¹/₄ cup panko (or regular) bread crumbs

FOR SERVING

3 tablespoons low-fat mayonnaise

2 teaspoons Dijon mustard

2 tablespoons snipped fresh chives

Lettuce, cheese slices, tomato slices

4 thin sandwich buns such as Aunt Millie's 90-calorie Slimwiches

Directions:

Preheat or prepare the grill. Rinse the spinach leaves. Heat a small skillet over medium heat. Add the spinach leaves with water still clinging to the leaves. Saute the spinach until wilted.

In a bowl, combine the ground chicken, honey Dijon, cooked spinach, chives, seasoning blend and bread crumbs. Mix well. Shape into 4 patties about ¹/₂-inch thick.

Oil the grill grates and grill the burgers about 6-8 minutes per side or until thoroughly cooked. An instant-read thermometer should register 165 degrees.

Meanwhile, in a small bowl, combine the mayonnaise, mustard and chives.

393 calories (24 percent from fat ), 10 grams fat (4 grams sat. fat ), 35 grams carbohydrates, 37 grams protein, 894 mg sodium, 84 mg cholesterol, 2 grams fiber.

Tags: Attention, Carbohydrate, Cholesterol, Food, Skin

Healthy Diet and Exercise Essential to Weight Loss

Posted May 2, 2011

An appraising look in the mirror says it all. That New Year’s resolution, “I’m going to lose weight!,” is stuck in the starting blocks. But now spring is around the corner and you want to fight the fat. Experts advise, however, against the first fad diet that comes along. Better to examine your eating habits first.

“Before starting a weight loss programme, you should ask yourself whether you just want to shed two or three kilograms for the bikini season or slim down considerably more for reasons of health,” remarked Antje Gahl, a nutritionist at the German Nutrition Society. A special diet is not necessary to get rid of small areas of flab, she said. Knowing the basics of nutrition and exercise is enough.

To lose weight, nutrition experts say, you have to burn more calories than you take in. “All it takes to lose a few kilograms is to follow some nutritional principles: little or no alcohol, fruit and vegetables instead of sweets, more whole grain than white flour,” Gahl said.

Gradual weight loss is possible by consuming about 500 fewer calories less per day, she pointed out, adding that total intake should be at least 1,200 calories and include protein-rich foods providing the body with sufficient nutrients.

Ute Hantelmann, a home economist who teaches courses on weight loss and healthy eating habits at Hamburg’s consumer advice centre, takes a different approach. “I encourage people to stop counting calories for once and to pay attention to the composition of their meals,” she said.

Hantelmann recommends taking a look at food guide pyramids. The pyramids consist of building blocks of various food groups such as fruits and vegetables, grains, dairy products and meat. Each block represents a portion. “And each portion should fit into your hand,” Hantelmann said, adding that following the nutrition guideline resulted in about 1,500 calories a day.

She also recommends starting a food diary before making dietary changes. “It’s an inventory of the here and now,” she said. “My course participants often say it’s hard to recall in the evening what they’ve eaten and when. So they should write everything down right after meals.”

It is important to become more aware of personal eating habits, Hantelmann remarked. Realizing that “the chocolate disappeared in no time,” she said, is a springboard for more sensible nutrition. “And before you know it, the first half-kilo is gone.” This, she said, is a much better method of sustained weight loss than following guidelines.

Studies have shown that exercise can also help in shedding weight and keeping it off. According to Germany’s Institute for Quality and Efficiency in Health Care (IQWiG), people who are overweight or obese lose about 20 per cent more weight by dieting and exercising than by dieting alone.

The IQWiG also cites research showing that people who engaged in brisk walking or Nordic walking for an average of three hours a week for eight months lost about a kilogram and two per cent of their body fat simply by walking.

To see more of dpa, go to http://www.dpa.de/English.82.0.html

An appraising look in the mirror says it all. That New Year's resolution, "I'm going to lose weight!," is stuck in the starting blocks. But now spring is around the corner and you want to fight the fat. Experts advise, however, against the first fad diet that comes along. Better to examine your eating habits first.

"Before starting a weight loss programme, you should ask yourself whether you just want to shed two or three kilograms for the bikini season or slim down considerably more for reasons of health," remarked Antje Gahl, a nutritionist at the German Nutrition Society. A special diet is not necessary to get rid of small areas of flab, she said. Knowing the basics of nutrition and exercise is enough.

To lose weight, nutrition experts say, you have to burn more calories than you take in. "All it takes to lose a few kilograms is to follow some nutritional principles: little or no alcohol, fruit and vegetables instead of sweets, more whole grain than white flour," Gahl said.

Ute Hantelmann, a home economist who teaches courses on weight loss and healthy eating habits at Hamburg's consumer advice centre, takes a different approach. "I encourage people to stop counting calories for once and to pay attention to the composition of their meals," she said.

Hantelmann recommends taking a look at food guide pyramids. The pyramids consist of building blocks of various food groups such as fruits and vegetables, grains, dairy products and meat. Each block represents a portion. "And each portion should fit into your hand," Hantelmann said, adding that following the nutrition guideline resulted in about 1,500 calories a day.

She also recommends starting a food diary before making dietary changes. "It's an inventory of the here and now," she said. "My course participants often say it's hard to recall in the evening what they've eaten and when. So they should write everything down right after meals."

It is important to become more aware of personal eating habits, Hantelmann remarked. Realizing that "the chocolate disappeared in no time," she said, is a springboard for more sensible nutrition. "And before you know it, the first half-kilo is gone." This, she said, is a much better method of sustained weight loss than following guidelines.

Studies have shown that exercise can also help in shedding weight and keeping it off. According to Germany's Institute for Quality and Efficiency in Health Care (IQWiG), people who are overweight or obese lose about 20 per cent more weight by dieting and exercising than by dieting alone.

Tags: Attention, Body, Building, Food, Gain, Weight, Weight loss


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JUNE 2011 NATURAL HEALTH NEWSLETTER