March 2012 Natural Health Newsletter « FeelGood Natural Health Food Stores

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IN THIS ISSUE:

Bread is Biggest Salt Source
The biggest salt source in the American diet is not chips as one might suspect. According to the CDC, it is bread.
Getting Gout to Go Away
Gout occurs when uric acid crystals form in one or more joints, but diet and lifestyle factors can help manage this painful condition.
Clean Eating
This spring clean out your diet by doing away with junk food and eating whole, unprocessed foods.
Are You Getting Enough Potassium?
A diet rich in potassium can help lower blood pressure and is best used by the body when it comes from foods.
The Best Diet to Lose Weight
According to a recent study the most important factor in choosing a diet for weight loss is whether or not you can stick with it.
Vitamin D Debate
Proponents of higher vitamin D levels say current government recommendations are too low to prevent disease.
Eat Nutrient Dense Foods
Choose foods that contain more nutrients per calorie. For example fruits and vegetables are more nutrient dense than junk food.
New USDA Food ‘SuperTracker’
A new USDA database is available to help consumers make healthy food and physical activity choices.
Can Diet Deter Allergies and Asthma?
Eating more fruits and vegetables and less junk food may improve allergies and asthma.

Bread is Biggest Salt Source

Posted March 12, 2012

Bread and rolls are the No. 1 source of salt in the American diet, accounting for more than twice as much sodium as salty junk food like potato chips.

That surprising finding comes in a government report released Tuesday that includes a list of the top 10 sources of sodium. Salty snacks actually came in at the bottom of the list compiled by the Centers for Disease Control and Prevention.

“Potato chips, pretzels, and popcorn – which we think of as the saltiest foods in our diet – are only No. 10,” said CDC Director Dr. Thomas Frieden.

Breads and rolls aren’t really saltier than many of the other foods, but people tend to eat a lot of them, said Mary Cogswell, a CDC senior scientist who co-authored the report.

Salt is the main source of sodium for most people, and sodium increases the risk of high blood pressure, a major cause of heart disease and stroke. Health officials say most Americans get too much salt, mostly from processed and restaurant foods – not added from the salt shaker.

Experts have known that the sodium in breads and certain other foods can add up, but even CDC officials were amazed that just 10 foods are responsible for 44 percent of the sodium consumed.

“It’s possible to eat a whole bunch of sodium without it seeming salty,” noted John Hayes, an assistant professor of food science at Penn State, who was not involved in the report.

According to the CDC, breads and rolls account for about 7 percent of the salt that the average American eats in a day. Next on the list: cold cuts and cured meats; pizza; fresh and processed poultry; soups; fast-food hamburgers and sandwiches and cheese.

Rounding out the list – and accounting for about 3 percent each – are spaghetti and other pasta dishes; meatloaf and other meat dishes and snacks like potato chips and pretzels.

Dietary guidelines recommend no more than 2,300 milligrams of sodium a day, equal to about a teaspoon of salt. Certain people, such as those with high blood pressure, should eat even less. But average sodium consumption in the U.S. is around 3,300 milligrams, the CDC study found. Only 1 in 10 Americans meet the teaspoon guideline.

The amount of sodium in food types can vary. For example, a slice of white bread can have between 80 and 230 milligrams of sodium. A cup of canned chicken noodle soup has between 100 and 940 milligrams and 3 ounces of luncheon meat has between 450 and 1,050 milligrams. A small 1 ounce bag of potato chips ranges from 50 to 200 milligrams.

The new CDC report is based on surveys of more than 7,200 people in 2007 and 2008, including nearly 3,000 children. Participants were surveyed twice, each time answering detailed questions about what they had eaten over the previous day. Researchers then broke down what they ate into categories, and assigned sodium amounts.

Salt reduction has become a recent focus of public health campaigns, and some major food makers have taken steps or announced plans to gradually reduce sodium in their products.

CDC officials – who have long encouraged people to eat more fruits and vegetables – stopped short of advising people to lay off the bread. But they are encouraging consumers to read labels and, for example, buy brands of bread that have lower sodium.

“People can choose how much salt to add to their food at the table. They can’t take it out once it’s there,” Frieden said.

There’s another way to consume less sodium. “Eat smaller portions,” Hayes said.

Online:

CDC: http://www.cdc.gov/Features/VitalSigns/Sodium/

Bread and rolls are the No. 1 source of salt in the American diet, accounting for more than twice as much sodium as salty junk food like potato chips.

"Potato chips, pretzels, and popcorn - which we think of as the saltiest foods in our diet - are only No. 10," said CDC Director Dr. Thomas Frieden.

Breads and rolls aren't really saltier than many of the other foods, but people tend to eat a lot of them, said Mary Cogswell, a CDC senior scientist who co-authored the report.

Experts have known that the sodium in breads and certain other foods can add up, but even CDC officials were amazed that just 10 foods are responsible for 44 percent of the sodium consumed.

"It's possible to eat a whole bunch of sodium without it seeming salty," noted John Hayes, an assistant professor of food science at Penn State, who was not involved in the report.

Rounding out the list - and accounting for about 3 percent each - are spaghetti and other pasta dishes; meatloaf and other meat dishes and snacks like potato chips and pretzels.

Salt reduction has become a recent focus of public health campaigns, and some major food makers have taken steps or announced plans to gradually reduce sodium in their products.

CDC officials - who have long encouraged people to eat more fruits and vegetables - stopped short of advising people to lay off the bread. But they are encouraging consumers to read labels and, for example, buy brands of bread that have lower sodium.

"People can choose how much salt to add to their food at the table. They can't take it out once it's there," Frieden said.

There's another way to consume less sodium. "Eat smaller portions," Hayes said.

Online:

CDC: http://www.cdc.gov/Features/VitalSigns/Sodium/

Tags: Children, Cold, Cuts, Food, Heart, high blood pressure, Snack

Getting Gout to Go Away

Posted March 6, 2012

What you should know

The pain caused by the disease of gout can be relieved with the right treatment, careful nutrition, weight loss and fluids.

Pain occurs when sharp uric acid crystals form in one or more joints. Uric acid is a body waste product that is passed through the kidneys into the urine. Crystals can occur in joints because the body makes too much uric acid or builds up too much uric acid rather than getting rid of it.

Lower joints such as a big toe, ankle or knee are most often affected. Gout is more common among overweight adult men and older women. Gout seems to run in some families.

Discomfort often starts at night. Anything touching the irritated joint – even a sock or sheet – can cause extreme pain. The joint can become swollen and warm.

An acute gout attack might last only a few days. However, without proper treatment, an acute attack can cause permanent joint damage. Permanent joint damage can lead to chronic attacks.

A doctor who specializes in arthritis (rheumatologist) can perform tests to diagnose whether you have gout. Diagnosis can involve testing a sample of joint fluid for crystals and white blood cells. Joints might be X-rayed and blood tests done to check the blood’s uric acid level.

The doctor can recommend the correct dose of a nonsteroidal anti- inflammatory drug (NSAID) to reduce pain and swelling. He or she might also prescribe a painkiller such as codeine and medicine like colchicine to reduce swelling. The swollen joint can also be treated with an injected steroid.

For chronic gout, the doctor might prescribe a medicine to reduce uric acid in the blood, such as allopurinol.

Gout treatment might also require changes in lifestyle.

Sometimes pseudogout is confused with gout or some other form of arthritis. In pseudogout, a type of salt crystal (calcium pyrophosphate dehydrate), not uric acid crystals, forms in the painful, swollen joint.

Many of the same medicines used for treating gout are generally effective for pseudogout. Treatment for both diseases might include removing excess fluid from a joint.

Other health conditions and medications increase the risk of a gout attack or make an attack worse. Patients who are dehydrated or take medicine to remove excess water (diuretics) due to hypertension could be at greater risk. Some other medicines can also increase risks. The chance of gout symptoms tends to be higher for people who are obese or who have diabetes, anemia, blood cancer, kidney disease or an underactive thyroid.

Gout can improve with a healthy diet. Certain eating habits can make gout worse. They include drinking alcohol and eating high-fat and purine-rich foods such as sardines, organ meats and brewers’ yeast. Brewers’ yeast is often used in breads, gravies, casseroles, dips, spreads and soups. Purines are a type of protein found in many foods. Foods that increase acid levels in the body might also increase risks.

At first, uric acid-lowering treatment might cause a joint to become sorer as crystal deposits break up in a joint.

What you should do

Take recommended medicines to reduce inflammation in a joint as soon as you have a gout attack. Ibuprofen (for example, Advil or Motrin) or naproxen (such as Aleve) helps many people.

Get professional help when symptoms occur. Visit your primary care provider to see if you need a rheumatologist.

Get serious about your lifestyle. Avoid things that can trigger attacks. Drink plenty of water to flush uric acid from your body. Avoid alcohol and animal proteins from meats and fatty and purine- rich foods.

Reduce the chances of more attacks by losing weight slowly but surely. Exercise regularly and eat small portions.

Be sure to include complex carbohydrates in your diet. A lack of carbohydrates can lead to ketosis, which can eventually increase the level of uric acid in your blood.

Get professional advice about medicine. Tell your care provider about the medicines and vitamins you are taking. Some, such as aspirin, niacin and diuretics, might be increasing your gout risks. Some anti-inflammatory medicines might be harmful if you have kidney disease or ulcers. Aspirin can also interfere with some uric-acid- lowering medications. Don’t just stop recommended medicines on your own.

Rest an inflamed joint. Use an ice pack to reduce pain and swelling.

For more information

Learn about gout at niams.nih.gov/Health_Info/ Gout/default.asp. See acumedico.com/purine.htm for a list of purine-rich foods to avoid.

Better Health: Take Charge! is provided by the Healthy Memphis Common Table: www.healthymemphis.org. This article supports the care and advice of your doctor.

What you should know

The pain caused by the disease of gout can be relieved with the right treatment, careful nutrition, weight loss and fluids.

Lower joints such as a big toe, ankle or knee are most often affected. Gout is more common among overweight adult men and older women. Gout seems to run in some families.

Discomfort often starts at night. Anything touching the irritated joint - even a sock or sheet - can cause extreme pain. The joint can become swollen and warm.

An acute gout attack might last only a few days. However, without proper treatment, an acute attack can cause permanent joint damage. Permanent joint damage can lead to chronic attacks.

For chronic gout, the doctor might prescribe a medicine to reduce uric acid in the blood, such as allopurinol.

Gout treatment might also require changes in lifestyle.

Many of the same medicines used for treating gout are generally effective for pseudogout. Treatment for both diseases might include removing excess fluid from a joint.

Gout can improve with a healthy diet. Certain eating habits can make gout worse. They include drinking alcohol and eating high-fat and purine-rich foods such as sardines, organ meats and brewers' yeast. Brewers' yeast is often used in breads, gravies, casseroles, dips, spreads and soups. Purines are a type of protein found in many foods. Foods that increase acid levels in the body might also increase risks.

At first, uric acid-lowering treatment might cause a joint to become sorer as crystal deposits break up in a joint.

What you should do

Take recommended medicines to reduce inflammation in a joint as soon as you have a gout attack. Ibuprofen (for example, Advil or Motrin) or naproxen (such as Aleve) helps many people.

Get professional help when symptoms occur. Visit your primary care provider to see if you need a rheumatologist.

Reduce the chances of more attacks by losing weight slowly but surely. Exercise regularly and eat small portions.

Be sure to include complex carbohydrates in your diet. A lack of carbohydrates can lead to ketosis, which can eventually increase the level of uric acid in your blood.

Rest an inflamed joint. Use an ice pack to reduce pain and swelling.

For more information

Learn about gout at niams.nih.gov/Health_Info/ Gout/default.asp. See acumedico.com/purine.htm for a list of purine-rich foods to avoid.

Better Health: Take Charge! is provided by the Healthy Memphis Common Table: www.healthymemphis.org. This article supports the care and advice of your doctor.

Tags: Anemia, Anti-inflammatory, Arthritis, Body, Calcium, Cancer, Carbohydrate, Diabetes, Diuretic, Flu, Flus, Food, Gout, hypertension, Information, kidney, KIDNEY DISEASE, Pain, Tension, Ulcers, Vitamins, Weight, Weight loss, Women, Yeast

Clean Eating

Posted Mar 5, 2012

Spring is just around the corner, and with it comes a bounty of fresh vegetables and fruits ripe for the picking.

In today’s hyper-paced world, much of what busy people choose to eat is processed and packaged, rather than fresh.

But making a few changes, and “de-cluttering” the pantry may not only help people shed a few pounds, but can become an overall way of eating in general.

According to Dr. Jonathan Wright, co-author of “Eating Clean for Dummies,” said forming a plan to make changes is best.

“Remember, eating clean is not a diet,” said Wright. “It’s a lifestyle. It does not include a complicated regimen that restricts entire categories of food. With fewer chemicals to deal with, your body becomes better able to concentrate on keeping you healthy.”

Essentially, Wright’s eating clean plan calls for the following steps:

–Eat the foods made by nature, not by man.

–Plan to eat five or six meals and snacks throughout the day.

–Avoid processed foods (anything in a box with a label).

–Use healthy cooking methods.

–Eat before you become super-hungry.

–Stop eating when you’re satisfied, not stuffed.

–Don’t count calories, fat grams or points.

–Enjoy and appreciate its flavor.

Heather Winn, educator for Family and Consumer Sciences at the Oklahoma Cooperative Extension Service, agreed with much of the “Clean Eating for Dummies” information, and found it to be an “easy read.”

“The information I perused was accurate and followed the basic principles that OSU Extension educators teach using the USDA dietary guidelines and MyPlate.gov,” said Winn.

“I do encourage consumers to visit the Tahlequah Farmers’ Market and other local vendors for their purchases of fresh ‘whole’ foods, when possible.”

James Newman, clinical nutritionist at Tahlequah City Hospital, said the U.S. is facing an epidemic of chronic, degenerative diseases.

“Nearly all of the leading causes of death in the U.S. are lifestyle- and nutrition-related,” said Newman.

“It is estimated that every 30 seconds, another person will be diagnosed as a type 2 diabetic. Each day, another 3,000 Americans wil need to have a life-saving cardiac procedure. If so many of these problems are diet and lifestyle related, we have to ask ourselves: What’s on my plate?”

Newman said many of these diseases can not only be prevented or stopped, their symptoms can be reversed.

“The power to do so lies in our hands, in the choices we make about what to put on our plates. Sometimes, the most effective, most elegant solution is also the most simple. Eat your fruits and vegetables.”

Kathy Tibbits, Adair County resident and participant in the Oklahoma Food Cooperative, advocates eating fresh foods in place of their processed counterparts.

“Wild foods are really special to me,” said Tibbits. “Wild onions now, and at other times of year, persimmons, polk, mulberries, blackberries, etc.

“My dad used to say there is a health reason that foods grow when they do. In fall, there are hubbard squash and apples that keep a long time to give vitamins in winter, for example. This time of year, maybe all there is available is bark, but make a sassafras tonic and it give you vigor so you have energy to plant a garden. One of my most memorable meals is from this time of year: onion and garlic soup with cheese and homemade bread.”

Winn said families should make an effort to fill half their plates with fruits and vegetables.

“Be sure to include red, orange, dark green vegetables and fruits, as well as beans and peas,” said Winn. “Also, moderate evidence shows that adults who eat more whole grains, particularly those higher in dietary fiber, have a lower body weight compared to adults who eat fewer whole grains.”

According to Wright, 10 foods people looking to eat cleaner can incorporate into their diets include sweet potatoes, wild salmon, olive oil, cruciferous vegetables, nuts, avocados, leafy greens, curry powder, berries, and garlic and onions.

According to The Center for Science in the Public Interest, sweet potatoes are ranked as No. 1 in nutrition, and are packed with fiber, protein, complex carbohydrates, vitamins, potassium, magnesium, zinc, carotenoids, iron and calcium.

Sweet potatoes have more than twice the recommended dietary allowance of vitamin A, more than 40 percent of the RDA of vitamin C, and four times the RDA for beta carotene; and each potato only contains about 130 calories.

Wild salmon contains high amounts of omega-3 fatty acids, magnesium, protein and vitamin D. It’s also a good source of niacin, selenium and vitamins B12 and B6.

“Eating salmon also helps prevent heart disease and diseases caused by inflammation,” said Wright.

“Scientists have found that omega-3 fatty acids can help slow the degenerative effects of Alzheimer’s disease and dementia. These fatty acids can also help lower the risk of depression and aggressive behavior.”

Winn said the 2010 USDA dietary guidelines recommend making seafood the primary protein at least twice a week.

Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, Kohlrabi, cabbage, kale, and bok choy. According to Wright, many studies have found a link between eating these veggies and protecting the body from cancer.

Winn said switching to 1 percent milk and varying proteins are other ways of making healthy changes.

“Choosing fat-free or 1 percent milk and milk products provides the same nutrients with less solid fats and fewer calories,” said Winn. “If you don’t prefer to drink low-fat milk, at least consider cooking with it. Also a dinner plate should consist of one-quarter protein, which is a good way to reduce fat. Also choose preparation methods that are low in fat, such as baking, broiling, grilling and poaching.”

Newman said, at TCH, the staff encourages people to enjoy a whole food, plant-based diet.

“Clearly, the best bank for your nutritional and health buck is found in fresh produce,” said Newman.

“They are excellent for those individuals who are minding their financial bottom line and/or their waistlines.

“For many people, such dietary advice may be considered a significant change, and indeed, it is, but so is a four-vessel open-heart bypass surgery of a lifetime of diabetes.”

Visit the Tahlequah Daily Press (Tahlequah, Okla.) at www.tahlequahdailypress.com

Distributed by MCT Information Services

Spring is just around the corner, and with it comes a bounty of fresh vegetables and fruits ripe for the picking.

In today's hyper-paced world, much of what busy people choose to eat is processed and packaged, rather than fresh.

But making a few changes, and "de-cluttering" the pantry may not only help people shed a few pounds, but can become an overall way of eating in general.

According to Dr. Jonathan Wright, co-author of "Eating Clean for Dummies," said forming a plan to make changes is best.

"Remember, eating clean is not a diet," said Wright. "It's a lifestyle. It does not include a complicated regimen that restricts entire categories of food. With fewer chemicals to deal with, your body becomes better able to concentrate on keeping you healthy."

Essentially, Wright's eating clean plan calls for the following steps:

--Eat the foods made by nature, not by man.

--Plan to eat five or six meals and snacks throughout the day.

--Avoid processed foods (anything in a box with a label).

--Use healthy cooking methods.

--Eat before you become super-hungry.

--Stop eating when you're satisfied, not stuffed.

--Don't count calories, fat grams or points.

--Enjoy and appreciate its flavor.

Heather Winn, educator for Family and Consumer Sciences at the Oklahoma Cooperative Extension Service, agreed with much of the "Clean Eating for Dummies" information, and found it to be an "easy read."

"The information I perused was accurate and followed the basic principles that OSU Extension educators teach using the USDA dietary guidelines and MyPlate.gov," said Winn.

"I do encourage consumers to visit the Tahlequah Farmers' Market and other local vendors for their purchases of fresh 'whole' foods, when possible."

James Newman, clinical nutritionist at Tahlequah City Hospital, said the U.S. is facing an epidemic of chronic, degenerative diseases.

"Nearly all of the leading causes of death in the U.S. are lifestyle- and nutrition-related," said Newman.

"It is estimated that every 30 seconds, another person will be diagnosed as a type 2 diabetic. Each day, another 3,000 Americans wil need to have a life-saving cardiac procedure. If so many of these problems are diet and lifestyle related, we have to ask ourselves: What's on my plate?"

Newman said many of these diseases can not only be prevented or stopped, their symptoms can be reversed.

"The power to do so lies in our hands, in the choices we make about what to put on our plates. Sometimes, the most effective, most elegant solution is also the most simple. Eat your fruits and vegetables."

Kathy Tibbits, Adair County resident and participant in the Oklahoma Food Cooperative, advocates eating fresh foods in place of their processed counterparts.

"Wild foods are really special to me," said Tibbits. "Wild onions now, and at other times of year, persimmons, polk, mulberries, blackberries, etc.

"My dad used to say there is a health reason that foods grow when they do. In fall, there are hubbard squash and apples that keep a long time to give vitamins in winter, for example. This time of year, maybe all there is available is bark, but make a sassafras tonic and it give you vigor so you have energy to plant a garden. One of my most memorable meals is from this time of year: onion and garlic soup with cheese and homemade bread."

Winn said families should make an effort to fill half their plates with fruits and vegetables.

"Be sure to include red, orange, dark green vegetables and fruits, as well as beans and peas," said Winn. "Also, moderate evidence shows that adults who eat more whole grains, particularly those higher in dietary fiber, have a lower body weight compared to adults who eat fewer whole grains."

Wild salmon contains high amounts of omega-3 fatty acids, magnesium, protein and vitamin D. It's also a good source of niacin, selenium and vitamins B12 and B6.

"Eating salmon also helps prevent heart disease and diseases caused by inflammation," said Wright.

"Scientists have found that omega-3 fatty acids can help slow the degenerative effects of Alzheimer's disease and dementia. These fatty acids can also help lower the risk of depression and aggressive behavior."

Winn said the 2010 USDA dietary guidelines recommend making seafood the primary protein at least twice a week.

Winn said switching to 1 percent milk and varying proteins are other ways of making healthy changes.

"Choosing fat-free or 1 percent milk and milk products provides the same nutrients with less solid fats and fewer calories," said Winn. "If you don't prefer to drink low-fat milk, at least consider cooking with it. Also a dinner plate should consist of one-quarter protein, which is a good way to reduce fat. Also choose preparation methods that are low in fat, such as baking, broiling, grilling and poaching."

Newman said, at TCH, the staff encourages people to enjoy a whole food, plant-based diet.

"Clearly, the best bank for your nutritional and health buck is found in fresh produce," said Newman.

"They are excellent for those individuals who are minding their financial bottom line and/or their waistlines.

"For many people, such dietary advice may be considered a significant change, and indeed, it is, but so is a four-vessel open-heart bypass surgery of a lifetime of diabetes."

Visit the Tahlequah Daily Press (Tahlequah, Okla.) at www.tahlequahdailypress.com

Distributed by MCT Information Services

Tags: Body, Calcium, Cancer, Carbohydrate, Clean, Cooking, Depression, Diabetes, Energy, Food, Heart, Information, Itching, Snack, sprouts, Tension, Vitamins, Weight

Are You Getting Enough Potassium?

Posted March 2, 2012

The buzzword: Potassium

The expert: Elena Kuklina, M.D., Ph.D., a nutritional epidemiologist with the U.S. Centers for Disease Control and Prevention’s Division for Heart Disease and Stroke Prevention.

Q: What is potassium?

A: It’s one of the essential nutrients, such as sodium magnesium, calcium, which are required for normal cellular function.

Q: What does it do?

A: It does a lot. It reduces blood pressure. It prevents kidney stones and bone loss.

Q: I often hear potassium mentioned along with sodium. How are they related?

A: Mostly it does the opposite thing. If sodium has the effect of contracting, potassium relaxes. If sodium holds water in the body, potassium helps to get rid of excess water. … If you have high sodium [in your diet], it will help if you eat more potassium.

Q: Do we get enough of it?

A: The current recommendations for potassium are 4,700 mg per day, but on average, Americans get only 3,000 mg.

Q: Can we take a supplement?

A: Supplements don’t work as well as getting potassium from fresh food, partially because of the different composition of potassium in supplement form.

Q: What are good sources for potassium?

A: If you eat five fruits and vegetables per day, you will meet [the recommended amount]. But sometimes people don’t have this amount of fruits and vegetables in their diet. Potassium-rich fruits and vegetables include leafy greens, such as spinach and collards, grapes, blackberries, carrots, potatoes and citrus fruits such as oranges and grapefruits.

The Takeaway: Eating five fruits and vegetables every day will ensure you get enough potassium, which is especially important if your diet is high in salt.

Spicy stewed potatoes and spinach with buttermilk

PG tested

Potatoes and spinach are both high in potassium, and while potatoes sometimes get a bad rap, they’re a lot healthier when cooked in water instead of oil. These potatoes are a bit spicy, but that heat is integral to their flavor, so I’d advise against leaving out the chiles.

— China Millman

–1 pound russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks

–2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed

–1 cup boiling water

–1/2 cup firmly packed fresh cilantro

–4 large garlic cloves, peeled

–3/4 teaspoon salt

–1 tablespoon canola oil

–1/4 teaspoon ground turmeric

–1/2 cup buttermilk

–1 tablespoon whipping cream

–8 ounces baby spinach

Place potatoes in a medium bowl; cover with cold water to prevent browning. Place chiles in a small heat-proof bowl and pour the boiling water over them. Set aside until they are reconstituted, about 15 minutes. Reserving the chile-soaking water, coarsely chop the chiles (do not seed).

Pile cilantro, garlic, salt and the chopped chiles in a mortar. Pound the ingredients to a pulpy mass with the pestle, using a spatula to contain the mixture in the center for a concentrated pounding. (Alternatively, pulse the ingredients in a food processor until minced.)

Heat oil in a large skillet over medium-high heat. Add the spice paste and cook, stirring, until the garlic is honey-brown and the chiles are pungent, 1 to 2 minutes. (Make sure to use adequate ventilation.) Drain the potatoes and add to the pan along with the turmeric; cook, stirring to coat the potatoes with the yellow spice, about 30 seconds. Pour in the reserved chile-soaking water and scrape the pan to loosen any browned bits; bring to a boil. Reduce heat to a gentle simmer, cover and cook, stirring occasionally, until the potatoes are fork-tender, 15 to 20 minutes. If the potatoes get dry before they get tender, add a little more water to the pan.

Whisk buttermilk and cream in a small bowl.

When the potatoes are tender, pile the spinach leaves over them, cover and cook until the spinach is wilted, 3 to 4 minutes. Remove from the heat and stir in the buttermilk mixture. Don’t worry if it curdles a little.

Serves 4.

— Adapted from “The Simple Art of EatingWell Cookbook” by Jessie Price & the EatingWell Test Kitchen (2010, $35)

French lentils with Chard

PG tested

Lentils and chard are both good sources of potassium, and this dish has the added bonus of being equally good warm or cold. Using the chard stem adds a wonderful sweet note to the earthy lentils. For a vegetarian version, simply substitute vegetable stock or even water, but compensate with a little extra salt.

— China Millman

–1 onion, chopped fine

-12 ounces Swiss chard, stems chopped fine and leaves sliced into 1/2-inch pieces

–4 teaspoons extra-virgin olive oil

–Salt and pepper

–2 garlic cloves, minced

–1 teaspoon fresh thyme or 1/4 teaspoon dried

–1 3/4 cups low-sodium chicken broth

–1 cup lentilles du Puy (French green lentils), rinsed and picked over

–2 teaspoons lemon juice

Combine onion, chard stems, 1 teaspoon oil and 1/4 teaspoon salt in a large saucepan. Cover and cook over medium-low heat, stirring occasionally, until vegetables are softened, 8 to 10 minutes. Stir in garlic and thyme and cook until fragrant, about 30 seconds.

Stir in broth and lentils and bring to a simmer. Reduce heat to low, cover and continue to simmer, stirring occasionally, until lentils are mostly tender but still slightly crunchy, about 35 minutes longer.

Uncover and stir in chard leaves. Continue to cook, stirring occasionally, until lentils are completely tender, about 8 minutes longer. Stir in remaining 1 tablespoon oil and lemon juice. Season with salt and pepper to taste and serve hot or cold.

Makes 81/2 cups.

— Adapted from “America’s Test Kitchen Light & Healthy: The Year’s Best Recipes Lightened Up” (America’s Test Kitchen, 2012, $35)

China Millman: 412-263-1198 or cmillman@post-gazette.com. Follow her at http://twitter.com/chinamillman.

Visit the Pittsburgh Post-Gazette at www.post-gazette.com

The buzzword: Potassium

The expert: Elena Kuklina, M.D., Ph.D., a nutritional epidemiologist with the U.S. Centers for Disease Control and Prevention's Division for Heart Disease and Stroke Prevention.

Q: What is potassium?

A: It's one of the essential nutrients, such as sodium magnesium, calcium, which are required for normal cellular function.

Q: What does it do?

A: It does a lot. It reduces blood pressure. It prevents kidney stones and bone loss.

Q: I often hear potassium mentioned along with sodium. How are they related?

A: Mostly it does the opposite thing. If sodium has the effect of contracting, potassium relaxes. If sodium holds water in the body, potassium helps to get rid of excess water. ... If you have high sodium [in your diet], it will help if you eat more potassium.

Q: Do we get enough of it?

A: The current recommendations for potassium are 4,700 mg per day, but on average, Americans get only 3,000 mg.

Q: Can we take a supplement?

A: Supplements don't work as well as getting potassium from fresh food, partially because of the different composition of potassium in supplement form.

Q: What are good sources for potassium?

A: If you eat five fruits and vegetables per day, you will meet [the recommended amount]. But sometimes people don't have this amount of fruits and vegetables in their diet. Potassium-rich fruits and vegetables include leafy greens, such as spinach and collards, grapes, blackberries, carrots, potatoes and citrus fruits such as oranges and grapefruits.

The Takeaway: Eating five fruits and vegetables every day will ensure you get enough potassium, which is especially important if your diet is high in salt.

Spicy stewed potatoes and spinach with buttermilk

PG tested

Potatoes and spinach are both high in potassium, and while potatoes sometimes get a bad rap, they're a lot healthier when cooked in water instead of oil. These potatoes are a bit spicy, but that heat is integral to their flavor, so I'd advise against leaving out the chiles.

-- China Millman

--1 pound russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks

--2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed

--1 cup boiling water

--1/2 cup firmly packed fresh cilantro

--4 large garlic cloves, peeled

--3/4 teaspoon salt

--1 tablespoon canola oil

--1/4 teaspoon ground turmeric

--1/2 cup buttermilk

--1 tablespoon whipping cream

--8 ounces baby spinach

Whisk buttermilk and cream in a small bowl.

Serves 4.

-- Adapted from "The Simple Art of EatingWell Cookbook" by Jessie Price & the EatingWell Test Kitchen (2010, $35)

French lentils with Chard

PG tested

-- China Millman

--1 onion, chopped fine

-12 ounces Swiss chard, stems chopped fine and leaves sliced into 1/2-inch pieces

--4 teaspoons extra-virgin olive oil

--Salt and pepper

--2 garlic cloves, minced

--1 teaspoon fresh thyme or 1/4 teaspoon dried

--1 3/4 cups low-sodium chicken broth

--1 cup lentilles du Puy (French green lentils), rinsed and picked over

--2 teaspoons lemon juice

Makes 81/2 cups.

-- Adapted from "America's Test Kitchen Light & Healthy: The Year's Best Recipes Lightened Up" (America's Test Kitchen, 2012, $35)

China Millman: 412-263-1198 or cmillman@post-gazette.com. Follow her at http://twitter.com/chinamillman.

Visit the Pittsburgh Post-Gazette at www.post-gazette.com

Tags: Body, Calcium, Cold, Food, Gain, Heart, kidney, Vision

The Best Diet to Lose Weight

Posted March 2, 2012

What’s the best diet to lose weight? The one you can stick with. That was the finding from a recent study published in the American Journal of Clinical Nutrition. Overweight volunteers in this trial lost weight on a variety of diet strategies – high carbs, low carbs, high fat, low fat, high protein, average protein.

And what was the one “major predictor” that guaranteed weight loss in these diet trials? Adherence. In other words, there are a variety of strategies to lose weight. But whatever we decide to do, it seems to be important to stick with it (duh).

That said, some diet strategies – based on research studies – apparently are worth sticking to for the long term more than others. Here are a few examples:

CHOICE (Choose Healthy Options Consciously Every Day). Adults in this recent randomized controlled study stopped drinking sweetened beverages for 6 months. In their place, they drank water or another no-calorie beverage. Surprise … they effectively lost weight and their blood pressure went down as well.

DASH (Dietary Approaches to Stop Hypertension). Originally proven as an effective way to lower blood pressure, this diet plan is now recommended as a way to lose weight and make our hearts happy, too. Many experts now refer to the DASH plan as the “gold standard” for current diet recommendations.

What is the DASH diet? Eat several cups of fruit and vegetables every day. (These foods are major sources of potassium, magnesium and fiber that help regulate blood pressure and appetite). Add 2 to 3 low-fat or non-fat dairy foods (milk, yogurt, or cheese) to your diet every day. (Protein and calcium in these foods are important for blood pressure control and may help with weight loss attempts as well.) Eat 4 to 5 small servings of nuts, legumes (beans) or seeds each week. (Ditto on important nutrients that work in concert with other components of the diet.) Eat lean meats, fish and poultry in moderate portions. Cut way back on sweets, added sugars, fats and alcohol.

How do we start moving towards a DASH-style diet? Choose to have a fruit or a vegetable (or both) at every meal. Add sunflower seeds or legumes to salads. Eat yogurt, fruit or nuts for snacks. Walk away from the salt shaker and sugar bowl. And find other ways to adhere to the DASH way of eating at http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new-dash.pdf

ENCORE (Exercise and Nutritional Interventions for Cardiovascular Health). Besides the fact that the acronym doesn’t quite match the words, this trial from Duke University combined the DASH diet with exercise and other weight loss strategies. The result? Even further improvements in blood pressure and other measurements of heart health than the DASH diet alone.

Bottom line? The best way to lose weight is to stick with a proven plan. And a proven plan is one that combines health-enhancing food choices with consistent physical activity. Sound familiar?

What's the best diet to lose weight? The one you can stick with. That was the finding from a recent study published in the American Journal of Clinical Nutrition. Overweight volunteers in this trial lost weight on a variety of diet strategies - high carbs, low carbs, high fat, low fat, high protein, average protein.

And what was the one "major predictor" that guaranteed weight loss in these diet trials? Adherence. In other words, there are a variety of strategies to lose weight. But whatever we decide to do, it seems to be important to stick with it (duh).

That said, some diet strategies - based on research studies - apparently are worth sticking to for the long term more than others. Here are a few examples:

CHOICE (Choose Healthy Options Consciously Every Day). Adults in this recent randomized controlled study stopped drinking sweetened beverages for 6 months. In their place, they drank water or another no-calorie beverage. Surprise ... they effectively lost weight and their blood pressure went down as well.

ENCORE (Exercise and Nutritional Interventions for Cardiovascular Health). Besides the fact that the acronym doesn't quite match the words, this trial from Duke University combined the DASH diet with exercise and other weight loss strategies. The result? Even further improvements in blood pressure and other measurements of heart health than the DASH diet alone.

Bottom line? The best way to lose weight is to stick with a proven plan. And a proven plan is one that combines health-enhancing food choices with consistent physical activity. Sound familiar?

Tags: Calcium, Cardiovascular, Food, Heart, hypertension, Snack, Tension, Weight, Weight loss

Vitamin D Debate

Posted March 1, 2012

Claims about vitamin D are everywhere: on the Internet, on medical TV talk shows and, it seems, in the news nearly every week with the release of one study after another.

The sunshine vitamin, as it’s been called, is getting lots of exposure and has been linked to lowering the risk of breast cancer, depression and multiple sclerosis, among other illnesses. Two weeks ago, a report stated that pregnant women who are vitamin D deficient put their children at risk for language problems. This week, another study linked vitamin D levels to workplace productivity.

All this attention has boosted U.S sales of vitamin D nearly 30 percent in 2010 to almost $550 million, according to the Nutrition Business Journal. But the growth and hype have fueled a debate within the medical community over the benefits of vitamin D, as well as how much a person needs.

“There are no clinical trials that show vitamin D is a benefit for these conditions,” said Christopher Gallagher, professor of medicine at Creighton University in Omaha and board member of the Institute of Medicine, which reviewed vitamin D intake last year. “The only data we have at this time is that vitamin D has an effect on bone health.”

Proponents of higher vitamin D levels point to promising research and say the federal guidelines for daily vitamin D requirements are too low. They say the deficiency is costing Americans time, money and, sometimes, their health.

“This deficiency has been linked to a lot of serious health problems,” said Dr. John Cannell, a retired physician living in San Luis Obispo.

For years, Cannell gave his patients the same advice that doctors have been giving for decades: Stay out of the sun.

“We should have added, ‘But don’t forget to get your vitamin D,’ ” he said.

Though he has retired from practicing medicine, Cannell works full time promoting vitamin D as the executive director of the Vitamin D Council, a nonprofit he founded in 2003. “We have a deficiency epidemic,” he said.

Last year, in response to the debate about vitamin D, the Institute of Medicine, the health arm of the National Academy of Sciences, updated the official federal recommendations for vitamin D intake for the first time since 1997.

A 14-member committee concluded that most Americans up to age 70 need no more than 600 international units of vitamin D per day. The elderly may need as much as 800 units. The report challenged claims that Americans are vitamin D deficient.

“The majority of Americans and Canadians are getting enough vitamin D and calcium, the committee determined from reviewing national surveys of blood levels,” read the November 2010 report.

Some maintain the recommended levels are too low.

“They still don’t have it right,” said Cannell, who takes 5,000 international units daily. He said it would be difficult to have too much vitamin D. “Worrying about vitamin D toxicity is like worrying about drowning in a desert when you’re dying of thirst.”

Why all the fuss about vitamin D?

Vitamin D is an essential nutrient the skin produces when hit by sunlight. The amount produced varies, depending on skin pigmentation, age and where you live, among other factors. Foods such as milk, yogurt, cereal and orange juice also contain vitamin D.

Nowadays, people go outdoors less and cover up with sunscreen more and may not be getting as much vitamin D as they need, said Ishwarlal Jialal, professor of pathology and laboratory medicine at the UC Davis Health System.

That may be what has happened in the Sacramento area.

Last year, UC Davis researchers found a surprising result in the first study to examine vitamin-D status in patients with metabolic syndrome living in Northern California, said Jialal. Metabolic syndrome is a name for risk factors, such as extra weight around the waist, which could lead to coronary disease, stroke or diabetes.

Researchers were surprised to learn that Sacramento-area residents had lower vitamin D levels on average than Southern California residents. Jialal said the study did not specifically link vitamin D deficiency and metabolic syndrome but that the results were noteworthy.

“Thirty percent of patients with metabolic syndrome have vitamin-D deficiency, and even many subjects in the control group had inadequate levels,” said Jialal.

“Considering our climate and healthy lifestyles here, these findings were unexpected,” he said. “We have an illusion that people in California go out and get sunshine, but that’s not that case here.”

Some contend that increasing vitamin D levels can be the answer to increasing worker productivity.

“We found a strong relationship between low vitamin D (levels) and working effectively,” said Jeff Erydske of the Penny George Institute for Health and Healing in Minneapolis. He said low levels of vitamin D have been attributed to migraines, diabetes and other maladies.

Erydske said inexpensive vitamin D pills can play a role in reducing “presenteeism,” where employees show up for work but don’t get much done. Some studies say the problem costs U.S. employers more than $150 billion a year, according to the institute. Its study will be released in the March issue of the Journal of Occupational and Environmental Medicine.

Those on both sides of the vitamin D debate said they are waiting for the results of the most comprehensive study on the issue. Brigham and Women’s Hospital and Harvard Medical School in Boston are conducting the VITAL study. In the project, 20,000 men and women across the U.S. are taking daily dietary supplements of vitamin D3 (2000 IU) or omega-3 fatty acids to see if they reduce the risk of developing cancer, heart disease and strokes. Recruitment was completed last year, and results are expected to take several years.

For now Gallagher of the Institute of Medicine advises caution.

“There are some people who act as if vitamin D is the cure for everything,” he said. “Remember the same was said about vitamin A and vitamin E,” nutrients ultimately found to be harmful to some people.

“This thinking can be dangerous,” he said. “You have to do the trials.” Call The Bee’s Jennifer Garza, (916) 321-1133.

Visit The Sacramento Bee (Sacramento, Calif.) at www.sacbee.com

Distributed by MCT Information Services

Claims about vitamin D are everywhere: on the Internet, on medical TV talk shows and, it seems, in the news nearly every week with the release of one study after another.

The sunshine vitamin, as it's been called, is getting lots of exposure and has been linked to lowering the risk of breast cancer, depression and multiple sclerosis, among other illnesses. Two weeks ago, a report stated that pregnant women who are vitamin D deficient put their children at risk for language problems. This week, another study linked vitamin D levels to workplace productivity.

"There are no clinical trials that show vitamin D is a benefit for these conditions," said Christopher Gallagher, professor of medicine at Creighton University in Omaha and board member of the Institute of Medicine, which reviewed vitamin D intake last year. "The only data we have at this time is that vitamin D has an effect on bone health."

"This deficiency has been linked to a lot of serious health problems," said Dr. John Cannell, a retired physician living in San Luis Obispo.

For years, Cannell gave his patients the same advice that doctors have been giving for decades: Stay out of the sun.

"We should have added, 'But don't forget to get your vitamin D,' " he said.

Though he has retired from practicing medicine, Cannell works full time promoting vitamin D as the executive director of the Vitamin D Council, a nonprofit he founded in 2003. "We have a deficiency epidemic," he said.

"The majority of Americans and Canadians are getting enough vitamin D and calcium, the committee determined from reviewing national surveys of blood levels," read the November 2010 report.

Some maintain the recommended levels are too low.

"They still don't have it right," said Cannell, who takes 5,000 international units daily. He said it would be difficult to have too much vitamin D. "Worrying about vitamin D toxicity is like worrying about drowning in a desert when you're dying of thirst."

Why all the fuss about vitamin D?

That may be what has happened in the Sacramento area.

"Thirty percent of patients with metabolic syndrome have vitamin-D deficiency, and even many subjects in the control group had inadequate levels," said Jialal.

"Considering our climate and healthy lifestyles here, these findings were unexpected," he said. "We have an illusion that people in California go out and get sunshine, but that's not that case here."

Some contend that increasing vitamin D levels can be the answer to increasing worker productivity.

"We found a strong relationship between low vitamin D (levels) and working effectively," said Jeff Erydske of the Penny George Institute for Health and Healing in Minneapolis. He said low levels of vitamin D have been attributed to migraines, diabetes and other maladies.

Erydske said inexpensive vitamin D pills can play a role in reducing "presenteeism," where employees show up for work but don't get much done. Some studies say the problem costs U.S. employers more than $150 billion a year, according to the institute. Its study will be released in the March issue of the Journal of Occupational and Environmental Medicine.

Those on both sides of the vitamin D debate said they are waiting for the results of the most comprehensive study on the issue. Brigham and Women's Hospital and Harvard Medical School in Boston are conducting the VITAL study. In the project, 20,000 men and women across the U.S. are taking daily dietary supplements of vitamin D3 (2000 IU) or omega-3 fatty acids to see if they reduce the risk of developing cancer, heart disease and strokes. Recruitment was completed last year, and results are expected to take several years.

For now Gallagher of the Institute of Medicine advises caution.

"There are some people who act as if vitamin D is the cure for everything," he said. "Remember the same was said about vitamin A and vitamin E," nutrients ultimately found to be harmful to some people.

"This thinking can be dangerous," he said. "You have to do the trials." Call The Bee's Jennifer Garza, (916) 321-1133.

Visit The Sacramento Bee (Sacramento, Calif.) at www.sacbee.com

Distributed by MCT Information Services

Tags: Attention, Calcium, Cancer, Children, Depression, Diabetes, Food, Healing, Heart, Information, Migraine, Skin, Weight, Women

New USDA Food ‘SuperTracker’

Posted Feb 22, 2012

If you want to find out how many calories it adds to get pepperoni on your pizza – or, maybe, you are curious about the amount of carbohydrates in watermelon – the USDA has a new database for that.

The U.S. Department of Agriculture’s new SuperTracker database is a free tool designed to help consumers make healthy food and physical activity choices.

The resource was released in December and can be found at tulsaworld.com/choosemyplate

“Overcoming the health and nutrition challenges we face as a nation is critical and the SuperTracker provides consumers with an assortment of tools to do just that,” said Agriculture Secretary Tom Vilsack.

“This easy-to-use website will help Americans at all stages of life improve their overall health and well-being as they input dietary and physical activity choices into the tool.”

SuperTracker offers the ability to:

Search the nutritional value of foods.

Personalize recommendations for what and how much to eat and amount of physical activity.

Customize features such as goal setting, virtual coaching, weight tracking and journaling.

Measure progress with comprehensive reports ranging from a simple meal summary to in-depth analysis of food groups and nutrient intake over time.

The USDA created SuperTracker to assist people as they make changes in their life to reduce their risk of chronic disease and maintain a healthy weight.

Nicole Marshall Middleton 918-581-8459

nicole.marshall@tulsaworld.com

If you want to find out how many calories it adds to get pepperoni on your pizza - or, maybe, you are curious about the amount of carbohydrates in watermelon - the USDA has a new database for that.

The U.S. Department of Agriculture's new SuperTracker database is a free tool designed to help consumers make healthy food and physical activity choices.

The resource was released in December and can be found at tulsaworld.com/choosemyplate

"Overcoming the health and nutrition challenges we face as a nation is critical and the SuperTracker provides consumers with an assortment of tools to do just that," said Agriculture Secretary Tom Vilsack.

"This easy-to-use website will help Americans at all stages of life improve their overall health and well-being as they input dietary and physical activity choices into the tool."

SuperTracker offers the ability to:

Search the nutritional value of foods.

Personalize recommendations for what and how much to eat and amount of physical activity.

Customize features such as goal setting, virtual coaching, weight tracking and journaling.

Measure progress with comprehensive reports ranging from a simple meal summary to in-depth analysis of food groups and nutrient intake over time.

The USDA created SuperTracker to assist people as they make changes in their life to reduce their risk of chronic disease and maintain a healthy weight.

Nicole Marshall Middleton 918-581-8459

nicole.marshall@tulsaworld.com

Tags: Carbohydrate, Food, Weight

Can Diet Deter Allergies and Asthma?

Posted Feb 17, 2012

Can a healthy diet help you breathe easier? Some research says yes. But there are also a lot of unproven dietary strategies touted to help manage allergies and asthma. What works? What doesn’t? Find out here. (Of course, if you have allergies or asthma, you should always follow the advice of your health care provider.)

*Snacking on fruit to prevent asthma?

Worth a try! Eating fruit could lower your risk of asthma, according to Dutch researchers who tracked the asthma symptoms and diets of children from birth through age 8. They found those who ate more fruit throughout their childhood had lower rates of asthma.

Researchers think the antioxidants in fruits and veggies could protect airways from damage, possibly reducing risk of asthma, which afflicts more than 8 percent of Americans. Other research has specifically found that apples, bananas and vitamin-C-rich fruits, such as citrus, may lower asthma risk.

*Eating honey to prevent allergies?

Probably won’t help. The theory is this: Honeybees gather pollen from the very plants that cause your itchy eyes, so consuming a small daily dose of the local honey — and subsequently these pollens — may stimulate your immune system and reduce allergies, explains Miguel P. Wolbert, an allergist and immunologist at the Allergy and Asthma Care Center, Evansville, Ind. But the pollens that cause sneezing and congestion — such as ragweed — are windborne, while the pollens bees collect are too heavy to fly in the breeze.

Windborne pollens can fall onto flowers, get picked up by bees and end up in honey, says Wolbert, “but it’s likely to be a very, very small amount” — not enough to make a difference. And, so far, no clinical evidence shows that honey alleviates allergy symptoms. Bottom line: It’s not likely that honey will help your allergies, says Wolbert, but, “I don’t tell my patients not to eat it.”

*Raw milk to relieve asthma and allergies?

Not a good idea. It’s still too early to tell if raw milk lives up to its purported benefits in the realm of relieving allergy and asthma symptoms, but there are real risks to consuming raw-milk products. According to the U.S. Centers for Disease Control and Prevention, raw-milk-related pathogen outbreaks accounted for more than 1,000 illnesses, more than 100 hospitalizations and two deaths between 1998 and 2005.

Catherine W. Donnelly, Ph.D., a food microbiologist at the University of Vermont, believes the dangers cancel out any potential nutritional benefits.

“Of particular concern is Listeria [a bacterium that results in a foodborne illness, listeriosis], which has a 30 percent mortality rate,” Donnelly warns. “If raw milk is your choice, it’s buyer beware.”

*Easing up on salt to reduce asthma symptoms?

Can’t hurt. Since the 1930s, research has linked a high-salt diet with worsened asthma symptoms in children. More recently, promising research indicates that following a low-sodium diet may lessen asthmatic symptoms in people with exercise-induced asthma.

A 2010 review article on the topic, published in the journal The Physician and Sports Medicine, concluded that, since a low-sodium diet has other health benefits (namely those related to heart health), it may be considered a therapeutic option that might complement, but not replace, medication to manage asthma.

One easy way to cut back: Avoid processed/packaged foods, which tend to deliver big hits of sodium.

Can a healthy diet help you breathe easier? Some research says yes. But there are also a lot of unproven dietary strategies touted to help manage allergies and asthma. What works? What doesn't? Find out here. (Of course, if you have allergies or asthma, you should always follow the advice of your health care provider.)

*Snacking on fruit to prevent asthma?

*Eating honey to prevent allergies?

Probably won't help. The theory is this: Honeybees gather pollen from the very plants that cause your itchy eyes, so consuming a small daily dose of the local honey -- and subsequently these pollens -- may stimulate your immune system and reduce allergies, explains Miguel P. Wolbert, an allergist and immunologist at the Allergy and Asthma Care Center, Evansville, Ind. But the pollens that cause sneezing and congestion -- such as ragweed -- are windborne, while the pollens bees collect are too heavy to fly in the breeze.

Windborne pollens can fall onto flowers, get picked up by bees and end up in honey, says Wolbert, "but it's likely to be a very, very small amount" -- not enough to make a difference. And, so far, no clinical evidence shows that honey alleviates allergy symptoms. Bottom line: It's not likely that honey will help your allergies, says Wolbert, but, "I don't tell my patients not to eat it."

*Raw milk to relieve asthma and allergies?

Not a good idea. It's still too early to tell if raw milk lives up to its purported benefits in the realm of relieving allergy and asthma symptoms, but there are real risks to consuming raw-milk products. According to the U.S. Centers for Disease Control and Prevention, raw-milk-related pathogen outbreaks accounted for more than 1,000 illnesses, more than 100 hospitalizations and two deaths between 1998 and 2005.

Catherine W. Donnelly, Ph.D., a food microbiologist at the University of Vermont, believes the dangers cancel out any potential nutritional benefits.

"Of particular concern is Listeria [a bacterium that results in a foodborne illness, listeriosis], which has a 30 percent mortality rate," Donnelly warns. "If raw milk is your choice, it's buyer beware."

*Easing up on salt to reduce asthma symptoms?

Can't hurt. Since the 1930s, research has linked a high-salt diet with worsened asthma symptoms in children. More recently, promising research indicates that following a low-sodium diet may lessen asthmatic symptoms in people with exercise-induced asthma.

One easy way to cut back: Avoid processed/packaged foods, which tend to deliver big hits of sodium.

Tags: Allergies, Antioxidant, Asthma, Children, Eyes, Food, Heart, Immune, Immune system, Liver, Snack


Cheque

MARCH 2012 NATURAL HEALTH NEWSLETTER