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IN THIS ISSUE:

Enjoy Chilled Summer Soups

Posted May 15, 2013

By Tahseen, Ismat

These vitamin-rich soups, using the best seasonal vegetables, are ideal for the hot climate.

In the hot summer, there’s nothing as refreshing as a cold beverage. But you need not just have an aampanna or juice to satiate yourself. Low-cal chilled soups — made with fresh veggies that are available in abu n – dance at this time of the year — are ideal.

Health advantages of cold soups

* When it is hot, the body goes through a loss of fluids. But cold soups aim to replenish the nutrients that are lost. These are made with fresh vegetables and fruits and they also rehydrate the fluids lost through sweating.

Types these are divided into two main categories:

* Savoury: These are most popular and served at the start of the meal. A savoury cold soup is light and will work to build an appetite. Most savoury cold soups are actually made by chilling the hot versions of the soups.

* Sweet: These soups are served as a dessert and made with a fruit or pure. They can be garnished with ice cream. They are had at the end of the meal.

Did you know?

* In the summer of 1917, a chef in New York served a cold potato-leek soup. He named it vichyssoise [pronounced vi-siswaaz] after a French spa resort. Today you get several varieties. The Greeks have a chilled lemon soup — Avgolemono, Russinas love their chilled beet borsch, Danes have a chilled buttermilk soup and in Finland, cold fruit soups are considered a dessert.

Cold cream of peas with mint

Ingredients

Shallot — 1 large, minced

Unsalted butter — 1

By Tahseen, Ismat

These vitamin-rich soups, using the best seasonal vegetables, are ideal for the hot climate.

In the hot summer, there's nothing as refreshing as a cold beverage. But you need not just have an aampanna or juice to satiate yourself. Low-cal chilled soups -- made with fresh veggies that are available in abu n - dance at this time of the year -- are ideal.

Health advantages of cold soups

* When it is hot, the body goes through a loss of fluids. But cold soups aim to replenish the nutrients that are lost. These are made with fresh vegetables and fruits and they also rehydrate the fluids lost through sweating.

Types these are divided into two main categories:

* Savoury: These are most popular and served at the start of the meal. A savoury cold soup is light and will work to build an appetite. Most savoury cold soups are actually made by chilling the hot versions of the soups.

* Sweet: These soups are served as a dessert and made with a fruit or pure. They can be garnished with ice cream. They are had at the end of the meal.

Did you know?

* In the summer of 1917, a chef in New York served a cold potato-leek soup. He named it vichyssoise [pronounced vi-siswaaz] after a French spa resort. Today you get several varieties. The Greeks have a chilled lemon soup -- Avgolemono, Russinas love their chilled beet borsch, Danes have a chilled buttermilk soup and in Finland, cold fruit soups are considered a dessert.

Cold cream of peas with mint

Ingredients

Shallot -- 1 large, minced

Unsalted butter -- 1

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Higher Resting Heart Rate, Higher Risk of Death

Posted April 30, 2013

By a News Reporter-Staff News Editor at Cardiovascular Week — A resting heart rate – the number of heart beats per minute – is determined by an individual’s level of physical fitness, circulating hormones, and the autonomic nervous system. A rate at rest of between 60 and 100 beats per minute is considered normal.

People who are very physically active tend to have a low heart rate at rest, but the authors wanted to find out if heart rate had any bearing on an individual’s risk of death, irrespective of their level of cardiorespiratory fitness.

They therefore tracked the health of just under 3000 men for 16 years, all of whom were part of the Copenhagen Male Study. This was set up in 1970-71 to monitor the cardiovascular health of middle aged men at 14 large companies in Copenhagen.

In 1971 all participants were interviewed by a doctor about their health and lifestyle, including smoking and exercise, and given a check-up. Their cardiorespiratory fitness was assessed using a cycling test, set at three different levels of exertion.

In 1985-6, just under 3000 of these original participants were given a further check-up, to include measurements of height, weight, blood pressure, blood fats and blood glucose. Their resting heart rate was also recorded (ECG and VO2Max).

Sixteen years later in 2001, the researchers checked national Danish registers to find out which of these men had survived. Almost four out of 10 (39%; 1082) of the men had died by 2001.

Unsurprisingly, a high resting heart rate was associated with lower levels of physical fitness, higher blood pressure and weight, and higher levels of circulating blood fats. Similarly, men who were physically active tended to have lower resting heart rates.

But the results showed that the higher the resting heart rate, the higher was the risk of death, irrespective of fitness level.

After adjusting for factors likely to influence the results, a resting heart rate of between 51 and 80 beats per minute was associated with a 40 to 50% increased risk of death, while one between 81 and 90 beats per minute doubled the risk, compared with those with the lowest rate. A resting heart rate above 90 beats per minute tripled the risk.

On the basis of their findings, the authors calculated that every 10 to 22 additional beats per minute in resting heart rate increased the risk of death by 16%, overall.

When smoking was factored in, this showed that every 12 to 27 additional heartbeats per minute increased a smoker’s risk by 20%, with a 14% increase in risk for every additional 4 to 24 beats per minute for non-smokers.

The authors say that a great deal of attention has focused on resting heart rate as an indicator of longevity, but that it has not been clear whether a high rate is simply an indicator of low levels of physical fitness.

But they conclude: “We found that irrespective of level of physical fitness, subjects with high resting heart rates fare worse than subjects with lower heart rates. This suggests that a high resting heart rate is not a mere marker of poor physical fitness, but is an independent risk factor.”

Keywords for this news article include: Heart Rate, Hemodynamics, BMJ-British Medical Journal (see also BMJ-British Medical Journal).

Our reports deliver fact-based news of research and discoveries from around the world. Copyright 2013, NewsRx LLC

To see more of the NewsRx.com, or to subscribe, go to http://www.newsrx.com .

By a News Reporter-Staff News Editor at Cardiovascular Week -- A resting heart rate - the number of heart beats per minute - is determined by an individual's level of physical fitness, circulating hormones, and the autonomic nervous system. A rate at rest of between 60 and 100 beats per minute is considered normal.

People who are very physically active tend to have a low heart rate at rest, but the authors wanted to find out if heart rate had any bearing on an individual's risk of death, irrespective of their level of cardiorespiratory fitness.

They therefore tracked the health of just under 3000 men for 16 years, all of whom were part of the Copenhagen Male Study. This was set up in 1970-71 to monitor the cardiovascular health of middle aged men at 14 large companies in Copenhagen.

In 1971 all participants were interviewed by a doctor about their health and lifestyle, including smoking and exercise, and given a check-up. Their cardiorespiratory fitness was assessed using a cycling test, set at three different levels of exertion.

In 1985-6, just under 3000 of these original participants were given a further check-up, to include measurements of height, weight, blood pressure, blood fats and blood glucose. Their resting heart rate was also recorded (ECG and VO2Max).

Sixteen years later in 2001, the researchers checked national Danish registers to find out which of these men had survived. Almost four out of 10 (39%; 1082) of the men had died by 2001.

Unsurprisingly, a high resting heart rate was associated with lower levels of physical fitness, higher blood pressure and weight, and higher levels of circulating blood fats. Similarly, men who were physically active tended to have lower resting heart rates.

But the results showed that the higher the resting heart rate, the higher was the risk of death, irrespective of fitness level.

After adjusting for factors likely to influence the results, a resting heart rate of between 51 and 80 beats per minute was associated with a 40 to 50% increased risk of death, while one between 81 and 90 beats per minute doubled the risk, compared with those with the lowest rate. A resting heart rate above 90 beats per minute tripled the risk.

On the basis of their findings, the authors calculated that every 10 to 22 additional beats per minute in resting heart rate increased the risk of death by 16%, overall.

When smoking was factored in, this showed that every 12 to 27 additional heartbeats per minute increased a smoker's risk by 20%, with a 14% increase in risk for every additional 4 to 24 beats per minute for non-smokers.

The authors say that a great deal of attention has focused on resting heart rate as an indicator of longevity, but that it has not been clear whether a high rate is simply an indicator of low levels of physical fitness.

But they conclude: "We found that irrespective of level of physical fitness, subjects with high resting heart rates fare worse than subjects with lower heart rates. This suggests that a high resting heart rate is not a mere marker of poor physical fitness, but is an independent risk factor."

Keywords for this news article include: Heart Rate, Hemodynamics, BMJ-British Medical Journal (see also BMJ-British Medical Journal).

Our reports deliver fact-based news of research and discoveries from around the world. Copyright 2013, NewsRx LLC

To see more of the NewsRx.com, or to subscribe, go to http://www.newsrx.com .

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Exercise Boosts Male Fertility

Posted April 1, 2013

Young men who work out frequently have as much as 73 percent more sperm than those who don’t, and the more television one watches, the lower the count goes, according to a study by Harvard University researchers.

College-aged men who exercised more than 14 hours a week had the highest sperm counts. Watching TV had the opposite, with sperm counts almost halved for those viewing 20 or more hours a week, according to the study published in the British Journal of Sports Medicine.

“The message is pretty clear,” said Jorge Chavarro, an assistant professor of nutrition and epidemiology at the Harvard School of Public Health. “It makes sense to turn off the TV, and it makes sense to put on your running shoes or sports gear and get out there.”

The findings may influence how people think about exercise and men’s reproductive health. Past studies looking at sperm counts in athletes focused on highly trained cyclists and long-distance runners, and found that intense exercise by those athletes can reduce sperm. The Harvard researchers said their study participants included all types of athletes such as those who ran or who played soccer, basketball, baseball or football.

The researchers examined semen samples from 189 men who reported their exercise and TV viewing habits over three months. Exercise was counted as any physical activity that made the subjects “somewhat to very” winded or sweaty.

Sperm counts started to rise after about eight hours a week of exercise, said Chavarro, the study’s senior author.

“More physical activity is better,” he said. Those that exercised eight to 14 hours a week had sperm counts 27 percent higher than sedentary men, while working out more than 14 hours a week increased sperm count by nearly three quarters.

“That’s still quite a bit of exercise, compared to what most people achieve,” Chavarro said.

Those watching 20-plus hours of TV a week had sperm counts 44 percent lower than those who watched very little, the study found. That could be because the lack of activity was bad for health, or because being regularly stuck to the couch raised temperature in the scrotum, which can hurt semen production, said Chavarro.

The good news for TV watchers was the study found little correlation between amounts of exercise or TV viewing volume with sperm quality, meaning that their sperm weren’t deformed and could move in the right way.

Young men who work out frequently have as much as 73 percent more sperm than those who don't, and the more television one watches, the lower the count goes, according to a study by Harvard University researchers.

College-aged men who exercised more than 14 hours a week had the highest sperm counts. Watching TV had the opposite, with sperm counts almost halved for those viewing 20 or more hours a week, according to the study published in the British Journal of Sports Medicine.

"The message is pretty clear," said Jorge Chavarro, an assistant professor of nutrition and epidemiology at the Harvard School of Public Health. "It makes sense to turn off the TV, and it makes sense to put on your running shoes or sports gear and get out there."

The findings may influence how people think about exercise and men's reproductive health. Past studies looking at sperm counts in athletes focused on highly trained cyclists and long-distance runners, and found that intense exercise by those athletes can reduce sperm. The Harvard researchers said their study participants included all types of athletes such as those who ran or who played soccer, basketball, baseball or football.

The researchers examined semen samples from 189 men who reported their exercise and TV viewing habits over three months. Exercise was counted as any physical activity that made the subjects "somewhat to very" winded or sweaty.

Sperm counts started to rise after about eight hours a week of exercise, said Chavarro, the study's senior author.

"More physical activity is better," he said. Those that exercised eight to 14 hours a week had sperm counts 27 percent higher than sedentary men, while working out more than 14 hours a week increased sperm count by nearly three quarters.

"That's still quite a bit of exercise, compared to what most people achieve," Chavarro said.

Those watching 20-plus hours of TV a week had sperm counts 44 percent lower than those who watched very little, the study found. That could be because the lack of activity was bad for health, or because being regularly stuck to the couch raised temperature in the scrotum, which can hurt semen production, said Chavarro.

The good news for TV watchers was the study found little correlation between amounts of exercise or TV viewing volume with sperm quality, meaning that their sperm weren't deformed and could move in the right way.

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Learn to Love Lentils

Posted Feb 23, 2013

In the crowded world of legumes, we may ignore lentils in the rush to buy red kidney beans for chili, navy beans for ham-flavored soup, black beans, pinto beans, split peas and more.

That’s too bad. A smart cook learns to love lentils for their variety of textures and colors — black, pink, red, green and more — good nutrition, ease of cooking and easy-to-swallow prices.

Indian cooks turn them into dals while Moroccans pride themselves on their recipes for the lentil-tomato soup called harira. In Italy, lentils often are cooked with the specialty cotechino. In France, they may appear as a first course or alongside roasted meats. And rare is the vegetarian cook who hasn’t learned to love this legume.

Cookbook author James Peterson includes several lentil recipes in his latest edition of “Vegetables” (Ten Speed Press, $35), from a French-inspired salad on through Indian soups and stews.

“The best lentil interpretations I’ve had are Indian,” he says of the beautifully seasoned dishes often finished with the clarified butter called ghee or coconut milk.

But Peterson was also quick to tell us about a vinaigrette-dressed lentil salad. “We used to serve it with a pate in Paris when I was working there. … That was fabulous.

“And lentils cooked with bacon are heavenly.”

Peterson was not always so enamored with lentils. Recallling his time in Paris: “I was so so poor, but I was at the Cordon Bleu and taking a pastry class and I would come home with these beautiful cakes and we would sit there and have lentils for dinner — my friend, he would stock up on dry goods during periods of being flush — so we’d have these lentils that we’d rush through to get to the cake. But that was an example of not cooking them well when you don’t know what you’re doing.”

He’s mastered cooking them well and no longer associates lentils with poverty, “especially since they have now become chic and show up in fancy restaurants cooked with all sorts of expensive foods.”

Lentils, from the tiny Beluga (yes, they look like the pricey caviar) to the green-black French du Puy and the broad brown, are comfortable sharing plate space with duck, lamb, goose and game, from quail to venison, whether the lentils are served whole or pureed.

It’s time to ditch any outdated notions of the limited potential of lentils. The tiny seed’s versatility lies in its ability to play well with a variety of flavors, herbs and spices, giving cooks a blank canvas for exercising their creativity. Another plus: They don’t require soaking before cooking like other legumes and cook in less than an hour.

Lentils, the seeds found inside the pods on the plant called lens culinaris, have been nourishing folks for thousands of years. A cup of cooked lentils delivers almost 18 grams of protein as well as 15 grams fiber and only 230 calories, according to the USDA Nutrient Database.

Removed from the pods, those seeds are usually found at the market in a dried form. They may be sold whole or split, with the skin on or off — offering cooks four options. Which one you choose can affect how they are cooked and how the finished dish will look. Whole, skin on lentils (Beluga, Puy) will hold their shape when cooked. Split lentils, with their skin off will produce a silkier finished product.

While we found some supermarkets offering more than a half dozen lentil types, sorting through those at markets catering to ethnic communities may present a bit of a challenge. In lentil-loving India, for example, listing all the types is a challenge, according to “The Oxford Companion to Food” author Alan Davidson. “Attempts to list lentils run up against a fundamental difficulty; the use of the word in an Indian context is much looser, spilling over from Lens culinaris into other species, as though lentil had much the same meaning as dal (split pulse).”

Adds cookbook author Anupy Singla (“Vegan Indian Cooking”), “Dal can refer to a soupy preparation made with legumes. It can also refer to dry lentil dishes in some parts of India.”

Don’t let nomenclature confuse you. Instead, go beyond the common brown lentil, so easily found in supermarkets and, give, say, a lovely pink or red lentil a chance.

Here are some lentil types to look for.

–Beluga lentils: Tiny, black, look like caviar.

–Brown lentils: Khaki color. Also called Indian brown lentil, German lentil, green lentil.

–French green lentils: Also called du Puy lentils; named for French region. Peppery flavor. Holds shape.

–Pink lentils: Brown lentils with skin removed. Turn yellow with cooking.

–Red lentils: Turn golden when cooked.

–Yellow lentils: May have skin on or off.

–White lentils: Skinned and split black lentils.

Sources: “The Cook’s Thesaurus,” “Vegetables,” James Peterson

Cooking up lentils

There are many recipes and tips for prepping and cooking lentils, as well as ways to serve them, whether on their own, in tandem with grains or accompanied by meat or fish.

In “Vegan Indian Cooking,” Anupy Singla, a Chicago food writer and cooking teacher, offers some guidance. Here are a few drawn from the book:

Sort before cooking: Singla suggests placing lentils by cupfuls on a white plate, then sorting to remove foreign matter (stones, sticks).

Rinse before cooking: Place them in a sieve, rinse with water, drain.

Storage, cooked: Refrigerate cooked lentils for about three days; store in the freezer up to three months.

Reheat: In a saucepan, heat slowly. Add water if needed; check salt before serving. Can be warmed in the microwave.

Storage, uncooked: In a cool, dark, dry place, ideally in glass containers.

Warm lentils

Prep: 15 minutes Cook: 30 minutes Servings: 6

Note: This classic preparation of lentilles tiedes is adapted from Michael Roberts’ “Parisian Home Cooking.” Serve these as a first course or alongside slices of roast pork or ham.

Ingredients:

1 1/4 cups small French du Puy lentils

4 cups homemade vegetable broth, or low-sodium canned vegetable or chicken broth

1/2 teaspoon salt

Freshly ground pepper

2 sprigs fresh thyme or 1 teaspoon dried

2 bay leaves

3 tablespoons canola oil

2 medium onions, coarsely diced

2 medium carrots, thinly sliced

3 ribs celery, thinly sliced

1/3 to 1/2 cup red wine vinegar

2 tablespoons Dijon mustard

1/4 cup finely chopped fresh flat-leaf parsley

1. Combine lentils, broth, salt, pepper to taste, thyme and bay leaves in a saucepan. Cover; place over medium heat. Heat to a simmer; cook until the lentils are tender, about 30 minutes. Remove from heat; drain. Transfer lentils to a large heatproof bowl. Let cool, unrefrigerated, to room temperature.

2. Meanwhile, heat the oil in a large skillet over medium heat. Add the onions, carrots and celery; cook until the carrots are soft, about 12 minutes. Do not allow the onions to brown.

3. Add the contents of the skillet to the lentils; gently mix together. Stir in the vinegar and mustard; mix in the parsley. Serve immediately or chill and serve.

Nutrition information: Per serving: 244 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 34 g carbohydrates, 11 g protein, 461 mg sodium, 12 g fiber.

jhevrdejs@tribune.com

___

©2013 the Chicago Tribune

Visit the Chicago Tribune at www.chicagotribune.com

Distributed by MCT Information Services

In the crowded world of legumes, we may ignore lentils in the rush to buy red kidney beans for chili, navy beans for ham-flavored soup, black beans, pinto beans, split peas and more.

That's too bad. A smart cook learns to love lentils for their variety of textures and colors -- black, pink, red, green and more -- good nutrition, ease of cooking and easy-to-swallow prices.

Indian cooks turn them into dals while Moroccans pride themselves on their recipes for the lentil-tomato soup called harira. In Italy, lentils often are cooked with the specialty cotechino. In France, they may appear as a first course or alongside roasted meats. And rare is the vegetarian cook who hasn't learned to love this legume.

Cookbook author James Peterson includes several lentil recipes in his latest edition of "Vegetables" (Ten Speed Press, $35), from a French-inspired salad on through Indian soups and stews.

"The best lentil interpretations I've had are Indian," he says of the beautifully seasoned dishes often finished with the clarified butter called ghee or coconut milk.

But Peterson was also quick to tell us about a vinaigrette-dressed lentil salad. "We used to serve it with a pate in Paris when I was working there. ... That was fabulous.

"And lentils cooked with bacon are heavenly."

Peterson was not always so enamored with lentils. Recallling his time in Paris: "I was so so poor, but I was at the Cordon Bleu and taking a pastry class and I would come home with these beautiful cakes and we would sit there and have lentils for dinner -- my friend, he would stock up on dry goods during periods of being flush -- so we'd have these lentils that we'd rush through to get to the cake. But that was an example of not cooking them well when you don't know what you're doing."

He's mastered cooking them well and no longer associates lentils with poverty, "especially since they have now become chic and show up in fancy restaurants cooked with all sorts of expensive foods."

Lentils, from the tiny Beluga (yes, they look like the pricey caviar) to the green-black French du Puy and the broad brown, are comfortable sharing plate space with duck, lamb, goose and game, from quail to venison, whether the lentils are served whole or pureed.

It's time to ditch any outdated notions of the limited potential of lentils. The tiny seed's versatility lies in its ability to play well with a variety of flavors, herbs and spices, giving cooks a blank canvas for exercising their creativity. Another plus: They don't require soaking before cooking like other legumes and cook in less than an hour.

Lentils, the seeds found inside the pods on the plant called lens culinaris, have been nourishing folks for thousands of years. A cup of cooked lentils delivers almost 18 grams of protein as well as 15 grams fiber and only 230 calories, according to the USDA Nutrient Database.

Removed from the pods, those seeds are usually found at the market in a dried form. They may be sold whole or split, with the skin on or off -- offering cooks four options. Which one you choose can affect how they are cooked and how the finished dish will look. Whole, skin on lentils (Beluga, Puy) will hold their shape when cooked. Split lentils, with their skin off will produce a silkier finished product.

While we found some supermarkets offering more than a half dozen lentil types, sorting through those at markets catering to ethnic communities may present a bit of a challenge. In lentil-loving India, for example, listing all the types is a challenge, according to "The Oxford Companion to Food" author Alan Davidson. "Attempts to list lentils run up against a fundamental difficulty; the use of the word in an Indian context is much looser, spilling over from Lens culinaris into other species, as though lentil had much the same meaning as dal (split pulse)."

Adds cookbook author Anupy Singla ("Vegan Indian Cooking"), "Dal can refer to a soupy preparation made with legumes. It can also refer to dry lentil dishes in some parts of India."

Don't let nomenclature confuse you. Instead, go beyond the common brown lentil, so easily found in supermarkets and, give, say, a lovely pink or red lentil a chance.

Here are some lentil types to look for.

--Beluga lentils: Tiny, black, look like caviar.

--Brown lentils: Khaki color. Also called Indian brown lentil, German lentil, green lentil.

--French green lentils: Also called du Puy lentils; named for French region. Peppery flavor. Holds shape.

--Pink lentils: Brown lentils with skin removed. Turn yellow with cooking.

--Red lentils: Turn golden when cooked.

--Yellow lentils: May have skin on or off.

--White lentils: Skinned and split black lentils.

Sources: "The Cook's Thesaurus," "Vegetables," James Peterson

Cooking up lentils

There are many recipes and tips for prepping and cooking lentils, as well as ways to serve them, whether on their own, in tandem with grains or accompanied by meat or fish.

In "Vegan Indian Cooking," Anupy Singla, a Chicago food writer and cooking teacher, offers some guidance. Here are a few drawn from the book:

Sort before cooking: Singla suggests placing lentils by cupfuls on a white plate, then sorting to remove foreign matter (stones, sticks).

Rinse before cooking: Place them in a sieve, rinse with water, drain.

Storage, cooked: Refrigerate cooked lentils for about three days; store in the freezer up to three months.

Reheat: In a saucepan, heat slowly. Add water if needed; check salt before serving. Can be warmed in the microwave.

Storage, uncooked: In a cool, dark, dry place, ideally in glass containers.

Warm lentils

Prep: 15 minutes Cook: 30 minutes Servings: 6

Note: This classic preparation of lentilles tiedes is adapted from Michael Roberts' "Parisian Home Cooking." Serve these as a first course or alongside slices of roast pork or ham.

Ingredients:

1 1/4 cups small French du Puy lentils

4 cups homemade vegetable broth, or low-sodium canned vegetable or chicken broth

1/2 teaspoon salt

Freshly ground pepper

2 sprigs fresh thyme or 1 teaspoon dried

2 bay leaves

3 tablespoons canola oil

2 medium onions, coarsely diced

2 medium carrots, thinly sliced

3 ribs celery, thinly sliced

1/3 to 1/2 cup red wine vinegar

2 tablespoons Dijon mustard

1/4 cup finely chopped fresh flat-leaf parsley

1. Combine lentils, broth, salt, pepper to taste, thyme and bay leaves in a saucepan. Cover; place over medium heat. Heat to a simmer; cook until the lentils are tender, about 30 minutes. Remove from heat; drain. Transfer lentils to a large heatproof bowl. Let cool, unrefrigerated, to room temperature.

2. Meanwhile, heat the oil in a large skillet over medium heat. Add the onions, carrots and celery; cook until the carrots are soft, about 12 minutes. Do not allow the onions to brown.

3. Add the contents of the skillet to the lentils; gently mix together. Stir in the vinegar and mustard; mix in the parsley. Serve immediately or chill and serve.

Nutrition information: Per serving: 244 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 34 g carbohydrates, 11 g protein, 461 mg sodium, 12 g fiber.

jhevrdejs@tribune.com

___

©2013 the Chicago Tribune

Visit the Chicago Tribune at www.chicagotribune.com

Distributed by MCT Information Services

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Folic Acid Awareness Before You’re Pregnant

Posted Feb 21, 2013

In the Yakima Valley, resources are plentiful for teens and low-income women who find themselves pregnant without a plan.

For a county with the third-highest teen birth rate in the state, providers say access to information and care during pregnancy is crucial.

But they also say some women still fall through the cracks.

That’s what makes the recent announcement by state and local public health officials about a sudden spike in a fatal birth defect in the county last year so troubling to medical professionals involved in maternal care and prenatal health. Without adequate health information, women are at higher risk of missing out on important prenatal and even pre-conception care that could help avoid such defects.

“Because the state will provide insurance coverage for most low-income women who are pregnant, almost everybody who needs care can get it. So that’s a good thing,” said Dr. Anita Showalter, who was an obstetrician at the Yakima Valley Farm Workers Clinic for four years before joining the faculty at Pacific Northwest University of Health Sciences, where she’s also assistant dean of clinical sciences.

“When somebody slips through the cracks, it’s generally because they didn’t avail themselves to those things that are there for them,” or because of barriers to access such as lack of transportation, Showalter said.

Citing state Department of Health statistics, the Yakima Health District issued a news release Jan. 30 announcing that eight cases of anencephaly had occurred in Yakima County in 2012. Typically, public health officials expect only one all year. The state has begun an investigation to find if the number is a trend or a random spike.

Anencephaly, which is uniformly fatal, is caused when the protective neural tube doesn’t close completely around the spine at the base of the brain. The result is the absence of a large part of the brain and skull.

The most conclusive studies show a direct link between neural tube defects and a lack of folic acid, which is found in leafy green vegetables, citrus fruits and legumes, among other foods. Taking vitamins with folic acid is an easy way to help prevent anencephaly — if women know to do so.

The tricky thing, experts say, is that anencephaly occurs by the fourth or sixth week of pregnancy, before many women may even know they’re pregnant. So providers recommend that all women of childbearing age take at least 0.4 miligrams of folic acid daily.

“You can’t wait until you go, ‘Oh, I’m pregnant,’ and then take (folic acid); it’s too late,” said Susie Ball, genetic counselor at Yakima Valley Memorial Hospital’s maternal health office. For effective prevention, “You have to do it all the time.”

Ball meets with families when any kind of birth defect is detected in prenatal screening. With anencephaly, there is a genetic predisposition for the defect — women who have it in their families are at higher risk — but no test before conception to determine if the parents have that predisposition. There also seems to be a slightly higher predisposition for the condition among Hispanics, Ball said.

The high rate of diabetes in the Valley is concerning, too, as the disease puts pregnant women at higher risk for birth defects of any kind, Ball said.

A healthy diet that includes folic acid is sometimes harder for low-income women, Showalter said.

“Where we run into problems is the people who are doing a lot of fast food or already-prepared food that alters that mix,” she said, adding that families who do a lot of home-cooking have a better chance of having a balanced diet.

Diet is a problem for teen moms too, says Heather Bulfinch, who teaches teen moms at Davis High School as part of Yakima’s program for student parents. Teens don’t always worry much about what they’re eating, she said, so nutrition is a big part of their instruction.

“Folic acid is not in Hot Cheetos,” Bulfinch said. “We revisit nutrition multiple times throughout our curriculum; you need reminders.”

Lori Gibbons runs Memorial’s childbirth education program and says teens have a sense of invincibility. “They don’t think anything will happen to them,” she said, so they may not think they need to take folic acid.

Both health educators and providers say they discuss folic acid and prenatal vitamins as early as possible when pregnant women first seek care.

In its investigation, the Health Department will also look at environmental factors that could have contributed to the increase in the defect last year. For example, medical doctors from the state Health Department and the Yakima Health District say a few small studies have shown an increased rate of anencephaly in women who drink from private well water where nitrates exceed the federal safety limit.

“The first thing I ask, because the demographics of our city haven’t changed significantly … is what environmental thing might have happened that could’ve been a factor that we don’t know or understand yet?” Showalter said. There are medications, including some antibiotics, that can block absorption of folic acid in the body, and she wonders if there might be chemicals present in the Valley that could do the same thing.

Studies show that anencephaly is often caused by multiple factors, so providers and health officials have to be aware of all possibilities. And there’s a chance that Yakima’s high number in 2012 was just a fluke.

“It’s such a detective game because there are different things that can cause it, and sometimes in the end, we don’t know,” Showalter said. “It comes and it goes and you pray it doesn’t happen again.”

–Molly Rosbach can be reached at 509-577-7728 or mrosbach@yakimaherald.com.

©2013 Yakima Herald-Republic (Yakima, Wash.)

Visit Yakima Herald-Republic (Yakima, Wash.) at www.yakima-herald.com

Distributed by MCT Information Services

In the Yakima Valley, resources are plentiful for teens and low-income women who find themselves pregnant without a plan.

For a county with the third-highest teen birth rate in the state, providers say access to information and care during pregnancy is crucial.

But they also say some women still fall through the cracks.

That's what makes the recent announcement by state and local public health officials about a sudden spike in a fatal birth defect in the county last year so troubling to medical professionals involved in maternal care and prenatal health. Without adequate health information, women are at higher risk of missing out on important prenatal and even pre-conception care that could help avoid such defects.

"Because the state will provide insurance coverage for most low-income women who are pregnant, almost everybody who needs care can get it. So that's a good thing," said Dr. Anita Showalter, who was an obstetrician at the Yakima Valley Farm Workers Clinic for four years before joining the faculty at Pacific Northwest University of Health Sciences, where she's also assistant dean of clinical sciences.

"When somebody slips through the cracks, it's generally because they didn't avail themselves to those things that are there for them," or because of barriers to access such as lack of transportation, Showalter said.

Citing state Department of Health statistics, the Yakima Health District issued a news release Jan. 30 announcing that eight cases of anencephaly had occurred in Yakima County in 2012. Typically, public health officials expect only one all year. The state has begun an investigation to find if the number is a trend or a random spike.

Anencephaly, which is uniformly fatal, is caused when the protective neural tube doesn't close completely around the spine at the base of the brain. The result is the absence of a large part of the brain and skull.

The most conclusive studies show a direct link between neural tube defects and a lack of folic acid, which is found in leafy green vegetables, citrus fruits and legumes, among other foods. Taking vitamins with folic acid is an easy way to help prevent anencephaly -- if women know to do so.

The tricky thing, experts say, is that anencephaly occurs by the fourth or sixth week of pregnancy, before many women may even know they're pregnant. So providers recommend that all women of childbearing age take at least 0.4 miligrams of folic acid daily.

"You can't wait until you go, 'Oh, I'm pregnant,' and then take (folic acid); it's too late," said Susie Ball, genetic counselor at Yakima Valley Memorial Hospital's maternal health office. For effective prevention, "You have to do it all the time."

Ball meets with families when any kind of birth defect is detected in prenatal screening. With anencephaly, there is a genetic predisposition for the defect -- women who have it in their families are at higher risk -- but no test before conception to determine if the parents have that predisposition. There also seems to be a slightly higher predisposition for the condition among Hispanics, Ball said.

The high rate of diabetes in the Valley is concerning, too, as the disease puts pregnant women at higher risk for birth defects of any kind, Ball said.

A healthy diet that includes folic acid is sometimes harder for low-income women, Showalter said.

"Where we run into problems is the people who are doing a lot of fast food or already-prepared food that alters that mix," she said, adding that families who do a lot of home-cooking have a better chance of having a balanced diet.

Diet is a problem for teen moms too, says Heather Bulfinch, who teaches teen moms at Davis High School as part of Yakima's program for student parents. Teens don't always worry much about what they're eating, she said, so nutrition is a big part of their instruction.

"Folic acid is not in Hot Cheetos," Bulfinch said. "We revisit nutrition multiple times throughout our curriculum; you need reminders."

Lori Gibbons runs Memorial's childbirth education program and says teens have a sense of invincibility. "They don't think anything will happen to them," she said, so they may not think they need to take folic acid.

Both health educators and providers say they discuss folic acid and prenatal vitamins as early as possible when pregnant women first seek care.

In its investigation, the Health Department will also look at environmental factors that could have contributed to the increase in the defect last year. For example, medical doctors from the state Health Department and the Yakima Health District say a few small studies have shown an increased rate of anencephaly in women who drink from private well water where nitrates exceed the federal safety limit.

"The first thing I ask, because the demographics of our city haven't changed significantly ... is what environmental thing might have happened that could've been a factor that we don't know or understand yet?" Showalter said. There are medications, including some antibiotics, that can block absorption of folic acid in the body, and she wonders if there might be chemicals present in the Valley that could do the same thing.

Studies show that anencephaly is often caused by multiple factors, so providers and health officials have to be aware of all possibilities. And there's a chance that Yakima's high number in 2012 was just a fluke.

"It's such a detective game because there are different things that can cause it, and sometimes in the end, we don't know," Showalter said. "It comes and it goes and you pray it doesn't happen again."

--Molly Rosbach can be reached at 509-577-7728 or mrosbach@yakimaherald.com.

©2013 Yakima Herald-Republic (Yakima, Wash.)

Visit Yakima Herald-Republic (Yakima, Wash.) at www.yakima-herald.com

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Do Get Your Vitamin D

Posted Jan 29, 2013

Feeling down? Try vitamin D, some studies suggest.

Wary of flu or multiple sclerosis? Overweight?

Try vitamin D, other studies suggest.

Vitamin D, the “sunshine vitamin” that helps prevent osteoporosis by building and maintaining muscles and bones, has in recent years also been at least tentatively credited with helping to prevent or treat a host of other problems.

The word has spread from friend to friend, from doctor to patient, on TV and online. “The Dr. Oz Show” — responsible for what the nutrition industry calls “the Dr. Oz effect,” in which sales spike after the TV doctor mentions a product — has touted vitamin D as a cancer fighter and fat melter.

Dr. Lynn Kohlmeier, director of Spokane Osteoporosis and Endocrine Associates of Spokane, is a vitamin D proponent, working to educate residents about connections between the vitamin and healthy bones and muscles. Vitamin D supplementation has been shown repeatedly to reduce the risk of falls among older adults.

When it comes to research in early stages linking vitamin D to other health problems, “I think it’s good to be skeptical,” she said. “A lot of those claims have not been proven.”

Even so, many researchers and patients see a lot of promise in vitamin D. In the face of that promise, more people facing potential vitamin D shortages — a result of lifestyle and location — are boosting their levels with supplements. How much to supplement remains subject to debate.

One online clearinghouse, www.vitamindandms.org, cites dozens of studies suggesting the vitamin may prevent or delay multiple sclerosis.

The National Cancer Institute doesn’t take a position on using vitamin D supplements to reduce cancer risk. But it does note some studies have linked higher vitamin D levels with lower risks of colorectal cancer; it’s unclear whether the vitamin is associated with reduced risks of other cancers, the institute says.

“I started taking it and noticed differences almost immediately,” said Pat Dougherty, a chiropractor who encourages his patients at North Central Chiropractic to take vitamin D supplements. “The first things I noticed almost immediately were clarity and more energy.”

Diane Markley started taking vitamin D supplements 40 years ago on her doctor’s advice. “He was kind of ahead of his time,” Markley said.

For most of us, supplements offer the easiest path to vitamin D.

Otherwise, humans get it mostly through exposure to the sun and a few foods. But it’s cloudy out there. Even when it’s sunny, the region’s northern latitude means the light that reaches us contains less-powerful ultraviolet rays.

“There’s a lot of people in the Northwest that have low levels,” said Dr. Paul Skrei, a family physician and medical director at Group Health’s Lidgerwood Health Care Center in north Spokane.

But what’s considered low is up for debate, he said. That also goes for what’s considered normal, which depends on what lab you’re in, what journal you’re reading — or where you live, he said.

Consider oxygen, Skrei said: People breathing air at sea level will have different “normal” oxygen levels than someone breathing in Denver. The body adjusts to current conditions.

The Institute of Medicine said in 2010 that practically everyone needs 20 nanograms of vitamin D per milliliter for good bone health. The nonprofit organization advises the government and others on health issues.

Skrei said he’s had a lot of patients ask to be tested in recent years, and he’s found levels from 15 to 47 nanograms per milliliter. But those results can be complicated to interpret — especially compared with the Institute of Medicine’s recommendations, which drew flak from researchers and doctors who said its guidelines for daily vitamin D intakes and healthy levels were too low.

“It’s debatable now, but I would say most of the osteoporosis and calcium specialists feel that deficiency is less than 10,” said Kohlmeier, of Osteoporosis and Endocrine Associates. “No one’s going to argue about that. That’s severe deficiency. Vitamin D insufficiency is less than 20. But … despite the Institute of Medicine publishing that 20 was good enough and that should be our goal, osteoporosis and calcium experts really feel a level of 32 to 40 is where we should shoot for.”

Assuming minimal sun exposure, the organization also said a daily dose of 600 international units, or IUs, of vitamin D meets the needs of almost everyone in the U.S. People 71 and older may need as much as 800 IUs a day, the organization said. It offered an upper limit of 4,000 IUs a day for most people 9 or older.

Kohlmeier said she often advises patients to supplement with 2,000 to 5,000 IUs a day.

There’s such a thing as too much vitamin D. It’s a fat-soluble vitamin, stored throughout the body. Water-soluble vitamins, on the other hand, dissolve in water and are discharged through the kidneys if you have too much.

“Vitamin D toxicity is real, but it’s hard to become vitamin D toxic,” Kohlmeier said. “You’d have to take over 10,000 (IUs a day) over a long period of time. I don’t like people taking more than 6,000 a day.”

Scott League, general manager of Spokane-area Mother’s Cupboard stores, said he doesn’t put much stock in the Institute of Medicine’s numbers.

“I think typically the government is very conservative when it comes to supplements,” League said.

Recommended “daily values” of vitamins and nutrients reflect amounts required to prevent severe health problems, not necessarily maintain optimal health, League said.

His stores carry jars of 10,000 IU soft gels, along with smaller daily doses. League takes 5,000 IUs a day, he said, and gives his 6-year-old daughter about 2,000 a day.

Rather than exact numbers, Skrei said what’s most important is the difference between insufficient levels and deficient levels.

Deficiency is “something that’s causing symptoms or a medical condition.” That’s often osteoporosis, whose symptoms before bone fracture are vague — general muscle weakness or aches, achy bones, maybe sore shins.

These days, if Skrei suspects an insufficiency, he usually skips the blood work. He said most doctors agree that’s the way to go, unless they suspect a patient needs more supplementation than normal. People at risk of deficiency include nursing-home residents who rarely go outside, bariatric-bypass patients, and people with celiac disease or ulcerative colitis.

In general, Skrei said, “It’s much safer and easier to tell people, ‘Whatever your diet, if you’re a normal adult, take 800 units a day with calcium. Just supplement your diet, rather than worry about the levels.’”

That view follows a period of a lot of blood testing, as word spread among patients of the vitamin’s potential roles throughout the body.

“Vitamin D was one of the most common, maybe over-ordered, lab tests in 2011 and 2012,” Kohlmeier said.

She doesn’t need a test to tell her pretty much everyone should have more of it. Kohlmeier said she skips testing unless the patient has been taking at least 800 IUs a day for a couple of months. Without taking supplements, “they’re going to be low,” Kohlmeier said.

Skrei said he doesn’t know why vitamin D would make someone feel more energetic, for example.

But “if you’re taking something and it makes you feel better and it’s not dangerous,” go for it, he said.

“Take it for a month. If you feel better, then don’t worry about the dose or the level,” Skrei said. “Take a little more, and if you continue to feel better, that’s fine. If you take it for a month and you don’t feel any different, then you can decide if you want to continue doing it or not.”

©2013 The Spokesman-Review (Spokane, Wash.)

Visit The Spokesman-Review (Spokane, Wash.) at www.spokesman.com

Distributed by MCT Information Services

Feeling down? Try vitamin D, some studies suggest.

Wary of flu or multiple sclerosis? Overweight?

Try vitamin D, other studies suggest.

Vitamin D, the "sunshine vitamin" that helps prevent osteoporosis by building and maintaining muscles and bones, has in recent years also been at least tentatively credited with helping to prevent or treat a host of other problems.

The word has spread from friend to friend, from doctor to patient, on TV and online. "The Dr. Oz Show" -- responsible for what the nutrition industry calls "the Dr. Oz effect," in which sales spike after the TV doctor mentions a product -- has touted vitamin D as a cancer fighter and fat melter.

Dr. Lynn Kohlmeier, director of Spokane Osteoporosis and Endocrine Associates of Spokane, is a vitamin D proponent, working to educate residents about connections between the vitamin and healthy bones and muscles. Vitamin D supplementation has been shown repeatedly to reduce the risk of falls among older adults.

When it comes to research in early stages linking vitamin D to other health problems, "I think it's good to be skeptical," she said. "A lot of those claims have not been proven."

Even so, many researchers and patients see a lot of promise in vitamin D. In the face of that promise, more people facing potential vitamin D shortages -- a result of lifestyle and location -- are boosting their levels with supplements. How much to supplement remains subject to debate.

One online clearinghouse, www.vitamindandms.org, cites dozens of studies suggesting the vitamin may prevent or delay multiple sclerosis.

The National Cancer Institute doesn't take a position on using vitamin D supplements to reduce cancer risk. But it does note some studies have linked higher vitamin D levels with lower risks of colorectal cancer; it's unclear whether the vitamin is associated with reduced risks of other cancers, the institute says.

"I started taking it and noticed differences almost immediately," said Pat Dougherty, a chiropractor who encourages his patients at North Central Chiropractic to take vitamin D supplements. "The first things I noticed almost immediately were clarity and more energy."

Diane Markley started taking vitamin D supplements 40 years ago on her doctor's advice. "He was kind of ahead of his time," Markley said.

For most of us, supplements offer the easiest path to vitamin D.

Otherwise, humans get it mostly through exposure to the sun and a few foods. But it's cloudy out there. Even when it's sunny, the region's northern latitude means the light that reaches us contains less-powerful ultraviolet rays.

"There's a lot of people in the Northwest that have low levels," said Dr. Paul Skrei, a family physician and medical director at Group Health's Lidgerwood Health Care Center in north Spokane.

But what's considered low is up for debate, he said. That also goes for what's considered normal, which depends on what lab you're in, what journal you're reading -- or where you live, he said.

Consider oxygen, Skrei said: People breathing air at sea level will have different "normal" oxygen levels than someone breathing in Denver. The body adjusts to current conditions.

The Institute of Medicine said in 2010 that practically everyone needs 20 nanograms of vitamin D per milliliter for good bone health. The nonprofit organization advises the government and others on health issues.

Skrei said he's had a lot of patients ask to be tested in recent years, and he's found levels from 15 to 47 nanograms per milliliter. But those results can be complicated to interpret -- especially compared with the Institute of Medicine's recommendations, which drew flak from researchers and doctors who said its guidelines for daily vitamin D intakes and healthy levels were too low.

"It's debatable now, but I would say most of the osteoporosis and calcium specialists feel that deficiency is less than 10," said Kohlmeier, of Osteoporosis and Endocrine Associates. "No one's going to argue about that. That's severe deficiency. Vitamin D insufficiency is less than 20. But ... despite the Institute of Medicine publishing that 20 was good enough and that should be our goal, osteoporosis and calcium experts really feel a level of 32 to 40 is where we should shoot for."

Assuming minimal sun exposure, the organization also said a daily dose of 600 international units, or IUs, of vitamin D meets the needs of almost everyone in the U.S. People 71 and older may need as much as 800 IUs a day, the organization said. It offered an upper limit of 4,000 IUs a day for most people 9 or older.

Kohlmeier said she often advises patients to supplement with 2,000 to 5,000 IUs a day.

There's such a thing as too much vitamin D. It's a fat-soluble vitamin, stored throughout the body. Water-soluble vitamins, on the other hand, dissolve in water and are discharged through the kidneys if you have too much.

"Vitamin D toxicity is real, but it's hard to become vitamin D toxic," Kohlmeier said. "You'd have to take over 10,000 (IUs a day) over a long period of time. I don't like people taking more than 6,000 a day."

Scott League, general manager of Spokane-area Mother's Cupboard stores, said he doesn't put much stock in the Institute of Medicine's numbers.

"I think typically the government is very conservative when it comes to supplements," League said.

Recommended "daily values" of vitamins and nutrients reflect amounts required to prevent severe health problems, not necessarily maintain optimal health, League said.

His stores carry jars of 10,000 IU soft gels, along with smaller daily doses. League takes 5,000 IUs a day, he said, and gives his 6-year-old daughter about 2,000 a day.

Rather than exact numbers, Skrei said what's most important is the difference between insufficient levels and deficient levels.

Deficiency is "something that's causing symptoms or a medical condition." That's often osteoporosis, whose symptoms before bone fracture are vague -- general muscle weakness or aches, achy bones, maybe sore shins.

These days, if Skrei suspects an insufficiency, he usually skips the blood work. He said most doctors agree that's the way to go, unless they suspect a patient needs more supplementation than normal. People at risk of deficiency include nursing-home residents who rarely go outside, bariatric-bypass patients, and people with celiac disease or ulcerative colitis.

In general, Skrei said, "It's much safer and easier to tell people, 'Whatever your diet, if you're a normal adult, take 800 units a day with calcium. Just supplement your diet, rather than worry about the levels.'"

That view follows a period of a lot of blood testing, as word spread among patients of the vitamin's potential roles throughout the body.

"Vitamin D was one of the most common, maybe over-ordered, lab tests in 2011 and 2012," Kohlmeier said.

She doesn't need a test to tell her pretty much everyone should have more of it. Kohlmeier said she skips testing unless the patient has been taking at least 800 IUs a day for a couple of months. Without taking supplements, "they're going to be low," Kohlmeier said.

Skrei said he doesn't know why vitamin D would make someone feel more energetic, for example.

But "if you're taking something and it makes you feel better and it's not dangerous," go for it, he said.

"Take it for a month. If you feel better, then don't worry about the dose or the level," Skrei said. "Take a little more, and if you continue to feel better, that's fine. If you take it for a month and you don't feel any different, then you can decide if you want to continue doing it or not."

©2013 The Spokesman-Review (Spokane, Wash.)

Visit The Spokesman-Review (Spokane, Wash.) at www.spokesman.com

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Replace Refined Grains with Whole Grains

Posted Jan 21, 2013

Eating more whole grains, the USDA says, can help reduce the risk of certain diseases. Folks at the Harvard School of Public Health take it a step further, saying that whole grains should fill up the entire quarter of our plates.

Whole grains include barley, corn, oats, rice, rye and wheat (bulgur, farro and spelt are wheat grains). They contain the entire kernel with its nutritional parts: the bran (outer layer), endosperm (inner) and germ.

Fortunately, finding whole grains is easier than ever as more and more products contain 100% whole grains. And some very old grains are being reintroduced to new generations.

Grains such as amaranth, farro and quinoa are called ancient grains because the strains have been around for thousands of years.

Not only are they showing up in more recipes, they’re becoming more widely available on grocery store shelves.

“The focus on eating more whole grains has meant that there are even more options to the consumer,” said Bethany Thayer, wellness director at Henry Ford Health System in Detroit and spokeswoman for the Academy of Nutrition and Dietetics. “We are not limited to whole wheat. You have whole-grain options like farro and spelt.”

It takes a conscious effort to make sure half of the grains you consume are whole.

Don’t be swayed by what’s on the front of the package. “You need to look at the ingredients list,” Thayer said. The first ingredient should be a whole grain, such as whole wheat, whole rye or quinoa.

“Increasing whole grains can be as easy as swapping out enriched flour with whole-wheat flour in your recipes,” Thayer said. “Depending on the recipe, you may want to mix half enriched flour with half whole-wheat flour.

When you have a choice, opt for whole grains.

“For breakfast, choose whole-grain cereals such as Wheaties, oatmeal or whole-grain toast. For lunch, make your sandwich with whole-grain bread, and at dinner choose a brown rice pilaf or whole-grain pasta,” said Kathleen Poore, registered dietitian and a program specialist with the Ann Arbor VA Health System. “And choose popcorn for a tasty whole-grain snack.”

More Details: Ancient grains

These three so-called ancient grains are gaining new lives.

AMARANTH

What it is: These tiny yellowish seeds were a staple of the Aztecs. Not a true grain, it has the nutritional profile of a cereal grain.

Best nutritional aspect: Gluten-free, rich in vitamin B and a source of vitamin E, high in protein and a source of good fat.

To cook: For 1 cup amaranth use 2 1/2 cups water. Bring to a boil, reduce heat, cover and simmer for 20 minutes until fluffy.

Best uses: Pilafs, hot cereals, cold salads. Use amaranth flour in breads, cookies and pancakes.

FARRO

What it is: A whole-wheat grain originally cultivated in the Middle East, it is known as the grain consumed by the Roman Empire. It has a nutty flavor and chewy texture.

Best nutritional aspect: High in protein, vitamins and antioxidants. Twice the fiber of wheat.

To cook: Farro is generally sold pearled, meaning some of the hull is removed so it cooks quicker. Soak unpearled farro overnight to soften the hull. For 1 cup farro, use 3 cups water. Bring to boil, cover and simmer for 30-40 minutes.

Best uses: In cold salads or in side dishes mixed with roasted vegetables. Use like Arborio rice to make risotto or soups.

QUINOA

What it is: A South America native, quinoa (KEEN-wah) consists of tiny, disc-shaped grains. It has the highest protein of any grain and a nutty flavor. Not a true grain, it has the nutritional profile of a cereal grain. You can buy quinoa in regular, red, black or mixed styles.

Best nutrition aspect: Known as a complete grain because of its high protein, high calcium and high amino acids. A 1/2 cup serving has 5 grams of fiber.

To cook: Rinse quinoa well in a fine strainer with cold water. Bring 1 cup quinoa to a boil in 2 cups of water. Reduce heat to low, cover and simmer until tender and liquid is absorbed, 15 to 20 minutes. A half-cup serving has 5 grams of fiber and 4 grams of protein.

Best uses: Cold vegetable salads, including potato salads, and soups. In side dishes, add other vegetables, including roasted asparagus and squash.

Sources: www.wholegrainscouncil.org; “The New Whole Grains Cookbook” by Robin Asbell (Chronicle Books, $19.95).

More Details: Read the label

The Whole Grains Council introduced a 100% Whole Grain stamp years ago that’s on thousands of products. But it’s still important to read the ingredient list.

Products that have the 100% stamp offer 47 grams or more of whole grains per serving.

The organization’s stamp without the 100% signals a product with 8 grams or more of whole grains per serving.

The recommendation is to eat 48 grams or more of whole grains.

A product may not have a stamp but might carry other phrases about the amount of whole grains, such as:

— Good source: At least 8 grams of whole grains per serving.

— Excellent source: at least 16 grams per serving.

Whole grains include wheat, corn, rice, oats, farro, barley, quinoa, spelt and rye.

Source: www.wholegrains council.org and Free Press research.

©2012 the Detroit Free Press

Visit the Detroit Free Press at www.freep.com

Distributed by MCT Information Services

Eating more whole grains, the USDA says, can help reduce the risk of certain diseases. Folks at the Harvard School of Public Health take it a step further, saying that whole grains should fill up the entire quarter of our plates.

Whole grains include barley, corn, oats, rice, rye and wheat (bulgur, farro and spelt are wheat grains). They contain the entire kernel with its nutritional parts: the bran (outer layer), endosperm (inner) and germ.

Fortunately, finding whole grains is easier than ever as more and more products contain 100% whole grains. And some very old grains are being reintroduced to new generations.

Grains such as amaranth, farro and quinoa are called ancient grains because the strains have been around for thousands of years.

Not only are they showing up in more recipes, they're becoming more widely available on grocery store shelves.

"The focus on eating more whole grains has meant that there are even more options to the consumer," said Bethany Thayer, wellness director at Henry Ford Health System in Detroit and spokeswoman for the Academy of Nutrition and Dietetics. "We are not limited to whole wheat. You have whole-grain options like farro and spelt."

It takes a conscious effort to make sure half of the grains you consume are whole.

Don't be swayed by what's on the front of the package. "You need to look at the ingredients list," Thayer said. The first ingredient should be a whole grain, such as whole wheat, whole rye or quinoa.

"Increasing whole grains can be as easy as swapping out enriched flour with whole-wheat flour in your recipes," Thayer said. "Depending on the recipe, you may want to mix half enriched flour with half whole-wheat flour.

When you have a choice, opt for whole grains.

"For breakfast, choose whole-grain cereals such as Wheaties, oatmeal or whole-grain toast. For lunch, make your sandwich with whole-grain bread, and at dinner choose a brown rice pilaf or whole-grain pasta," said Kathleen Poore, registered dietitian and a program specialist with the Ann Arbor VA Health System. "And choose popcorn for a tasty whole-grain snack."

More Details: Ancient grains

These three so-called ancient grains are gaining new lives.

AMARANTH

What it is: These tiny yellowish seeds were a staple of the Aztecs. Not a true grain, it has the nutritional profile of a cereal grain.

Best nutritional aspect: Gluten-free, rich in vitamin B and a source of vitamin E, high in protein and a source of good fat.

To cook: For 1 cup amaranth use 2 1/2 cups water. Bring to a boil, reduce heat, cover and simmer for 20 minutes until fluffy.

Best uses: Pilafs, hot cereals, cold salads. Use amaranth flour in breads, cookies and pancakes.

FARRO

What it is: A whole-wheat grain originally cultivated in the Middle East, it is known as the grain consumed by the Roman Empire. It has a nutty flavor and chewy texture.

Best nutritional aspect: High in protein, vitamins and antioxidants. Twice the fiber of wheat.

To cook: Farro is generally sold pearled, meaning some of the hull is removed so it cooks quicker. Soak unpearled farro overnight to soften the hull. For 1 cup farro, use 3 cups water. Bring to boil, cover and simmer for 30-40 minutes.

Best uses: In cold salads or in side dishes mixed with roasted vegetables. Use like Arborio rice to make risotto or soups.

QUINOA

What it is: A South America native, quinoa (KEEN-wah) consists of tiny, disc-shaped grains. It has the highest protein of any grain and a nutty flavor. Not a true grain, it has the nutritional profile of a cereal grain. You can buy quinoa in regular, red, black or mixed styles.

Best nutrition aspect: Known as a complete grain because of its high protein, high calcium and high amino acids. A 1/2 cup serving has 5 grams of fiber.

To cook: Rinse quinoa well in a fine strainer with cold water. Bring 1 cup quinoa to a boil in 2 cups of water. Reduce heat to low, cover and simmer until tender and liquid is absorbed, 15 to 20 minutes. A half-cup serving has 5 grams of fiber and 4 grams of protein.

Best uses: Cold vegetable salads, including potato salads, and soups. In side dishes, add other vegetables, including roasted asparagus and squash.

Sources: www.wholegrainscouncil.org; "The New Whole Grains Cookbook" by Robin Asbell (Chronicle Books, $19.95).

More Details: Read the label

The Whole Grains Council introduced a 100% Whole Grain stamp years ago that's on thousands of products. But it's still important to read the ingredient list.

Products that have the 100% stamp offer 47 grams or more of whole grains per serving.

The organization's stamp without the 100% signals a product with 8 grams or more of whole grains per serving.

The recommendation is to eat 48 grams or more of whole grains.

A product may not have a stamp but might carry other phrases about the amount of whole grains, such as:

-- Good source: At least 8 grams of whole grains per serving.

-- Excellent source: at least 16 grams per serving.

Whole grains include wheat, corn, rice, oats, farro, barley, quinoa, spelt and rye.

Source: www.wholegrains council.org and Free Press research.

©2012 the Detroit Free Press

Visit the Detroit Free Press at www.freep.com

Distributed by MCT Information Services

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Cold or Flu?

Posted Jan 15, 2013

The common cold and flu are caused by different viruses but can have some similar symptoms, making them tough to tell apart. In general, the flu is worse and symptoms are more intense.

COLDS: Usual symptoms include stuffy or runny nose, sore throat and sneezing. Coughs are hacking and productive. It’s unusual to have fever, chills, headaches and body aches, and if they do occur, they are mild.

FLU: Fever is usually present, along with chills, headache and moderate-to-severe body aches and tiredness. Symptoms can come on rapidly, within three to six hours. Coughs are dry and unproductive, and sore throats are less common.

PREVENTION: To avoid colds and flu, wash your hands with warm water and soap after you’ve been out in public or around sick people. Don’t share cups or utensils. And get a flu vaccination – officials say it’s not too late, even in places where flu is raging.

TREATMENT: People with colds or mild cases of the flu should get plenty of rest and fluids. Those with severe symptoms, such as a high fever or difficulty breathing, should see a doctor and may be prescribed antiviral drugs or other medications. Children should not be given aspirin without a doctor’s approval.

Sources: U.S. Centers for Disease Control and Prevention; Roche, maker of Tamiflu.

The common cold and flu are caused by different viruses but can have some similar symptoms, making them tough to tell apart. In general, the flu is worse and symptoms are more intense.

COLDS: Usual symptoms include stuffy or runny nose, sore throat and sneezing. Coughs are hacking and productive. It's unusual to have fever, chills, headaches and body aches, and if they do occur, they are mild.

FLU: Fever is usually present, along with chills, headache and moderate-to-severe body aches and tiredness. Symptoms can come on rapidly, within three to six hours. Coughs are dry and unproductive, and sore throats are less common.

PREVENTION: To avoid colds and flu, wash your hands with warm water and soap after you've been out in public or around sick people. Don't share cups or utensils. And get a flu vaccination - officials say it's not too late, even in places where flu is raging.

TREATMENT: People with colds or mild cases of the flu should get plenty of rest and fluids. Those with severe symptoms, such as a high fever or difficulty breathing, should see a doctor and may be prescribed antiviral drugs or other medications. Children should not be given aspirin without a doctor's approval.

Sources: U.S. Centers for Disease Control and Prevention; Roche, maker of Tamiflu.

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Diet Myths

Posted Jan 10, 2013

DIET season is upon us and you may have started on a new weightloss “theory”. But if your no-fat detox fasting frenzy isn’t working, it could be because it’s a myth. We go in search of the truth…

1 Low-fat or no-fat diets are good for you.

Myth

A third of your calories should come from fat. The body needs fat for energy, tissue repair and to transport vitamins.

As a guideline, women need 70g of fat a day (30g as the minimum) and men need 95g (40g minimum). Cut down on saturated fats in cream, cheese or butter for unsaturated fats, found in olive oil and avocados.

2 Crash dieting makes you lose weight.

Myth

Crash dieting or fasting can hinder weight loss as both remove fat and also lean muscle and tissue, which causes a fall in your basal metabolic rate – the amount of calories your body needs when it is resting.

This means your body comes to need fewer calories to stay the same, making weight gain more likely once you stop dieting. It is why exercise is recommended in any weight-loss plan to maintain your metabolic rate.

3 Low-fat milk contains less calcium than full-fat milk.

Myth

Skimmed and semi-skimmed milk have more calcium, because the calcium is in the watery not creamy part. If you want to lose weight, skimmed milk is your best option but use semi-skimmed to maintain a healthy lifestyle if you are not dieting.

4 A slow metabolism stops you losing weight.

Myth

The number of calories used by the body at rest increases as people become fatter. So, the larger you are, the more calories you need to keep your body going and the higher your metabolism becomes.

5 Eating a fattening meal will mean you pile on the pounds.

Myth

Weight gain is a slow process. You need to eat an extra 3,500 calories to gain 1lb of fat. If the scales say you have gained a few pounds after a meal, it is down to fluid retention.

6 Low-fat foods always help you lose weight.

Myth

Low-fat or fat-free does not always mean low calorie. Check the calories of foods, especially cakes, crisps, ice creams and ready meals. Extra sugars and thickeners are often added to boost flavour. Foods labelled low-fat should have no more than 3g fat per 100g.

7 Food eaten late at night is more fattening for you.

Myth

A large meal eaten late at night does not make the body store more fat, according to a study at Dunn Nutrition Centre, Cambridge. Volunteers were fed a large lunch and small evening meal for one test period, then a small lunch and large evening meal the next. The large meal eaten late did not make the body store more fat. So it is not when you eat that is important, but the total amount you consume during a 24-hour period.

8 Avoid fatty foods because they will raise your cholesterol.

Myth

Cholesterol can be bad for us because it forms deposits that clog our arteries, which contribute to heart disease. But we all need blood cholesterol for building cells and making hormones.

>Saturated fats found in meat, cheese, cream, butter and processed pastries tend to raise low-density lipoprotein cholesterol, known as bad cholesterol. Choose unsaturated fats such as vegetable oils, nuts and seeds.

9 Vegetarians can’t build up muscle mass.

Myth

Vegetarians can be as muscular as meat eaters by getting their protein from cheese, nuts, pulses and grains. You need protein to build muscle but the body can only store a certain amount of protein, so too much can damage the kidneys.

10 You always gain weight when you stop smoking.

Myth

While nicotine does increase metabolism, its effect is small. It is far healthier to be an overweight non-smoker than not bother giving up. Chew on sugar-free gum or snack on vegetables or satsumas until your cravings go away.

http://www.netdoctor.co.uk/womenshealth/features/dietmyths.htm

DIET season is upon us and you may have started on a new weightloss "theory". But if your no-fat detox fasting frenzy isn't working, it could be because it's a myth. We go in search of the truth...

1 Low-fat or no-fat diets are good for you.

Myth

A third of your calories should come from fat. The body needs fat for energy, tissue repair and to transport vitamins.

As a guideline, women need 70g of fat a day (30g as the minimum) and men need 95g (40g minimum). Cut down on saturated fats in cream, cheese or butter for unsaturated fats, found in olive oil and avocados.

2 Crash dieting makes you lose weight.

Myth

Crash dieting or fasting can hinder weight loss as both remove fat and also lean muscle and tissue, which causes a fall in your basal metabolic rate - the amount of calories your body needs when it is resting.

This means your body comes to need fewer calories to stay the same, making weight gain more likely once you stop dieting. It is why exercise is recommended in any weight-loss plan to maintain your metabolic rate.

3 Low-fat milk contains less calcium than full-fat milk.

Myth

Skimmed and semi-skimmed milk have more calcium, because the calcium is in the watery not creamy part. If you want to lose weight, skimmed milk is your best option but use semi-skimmed to maintain a healthy lifestyle if you are not dieting.

4 A slow metabolism stops you losing weight.

Myth

The number of calories used by the body at rest increases as people become fatter. So, the larger you are, the more calories you need to keep your body going and the higher your metabolism becomes.

5 Eating a fattening meal will mean you pile on the pounds.

Myth

Weight gain is a slow process. You need to eat an extra 3,500 calories to gain 1lb of fat. If the scales say you have gained a few pounds after a meal, it is down to fluid retention.

6 Low-fat foods always help you lose weight.

Myth

Low-fat or fat-free does not always mean low calorie. Check the calories of foods, especially cakes, crisps, ice creams and ready meals. Extra sugars and thickeners are often added to boost flavour. Foods labelled low-fat should have no more than 3g fat per 100g.

7 Food eaten late at night is more fattening for you.

Myth

A large meal eaten late at night does not make the body store more fat, according to a study at Dunn Nutrition Centre, Cambridge. Volunteers were fed a large lunch and small evening meal for one test period, then a small lunch and large evening meal the next. The large meal eaten late did not make the body store more fat. So it is not when you eat that is important, but the total amount you consume during a 24-hour period.

8 Avoid fatty foods because they will raise your cholesterol.

Myth

Cholesterol can be bad for us because it forms deposits that clog our arteries, which contribute to heart disease. But we all need blood cholesterol for building cells and making hormones.

>Saturated fats found in meat, cheese, cream, butter and processed pastries tend to raise low-density lipoprotein cholesterol, known as bad cholesterol. Choose unsaturated fats such as vegetable oils, nuts and seeds.

9 Vegetarians can't build up muscle mass.

Myth

Vegetarians can be as muscular as meat eaters by getting their protein from cheese, nuts, pulses and grains. You need protein to build muscle but the body can only store a certain amount of protein, so too much can damage the kidneys.

10 You always gain weight when you stop smoking.

Myth

While nicotine does increase metabolism, its effect is small. It is far healthier to be an overweight non-smoker than not bother giving up. Chew on sugar-free gum or snack on vegetables or satsumas until your cravings go away.

http://www.netdoctor.co.uk/womenshealth/features/dietmyths.htm

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More Magnesium May Make Sense

Posted October 13, 2012

Dear Pharmacist, Dr. Oz said magnesium was the No. 1 thing for exhaustion. Do you agree? What are the best supplements? – C.T., Charlotte, N.C.

Magnesium is definitely needed for energy production. But no, I don’t agree it’s the “No. 1″ thing you need. Symptoms of mag deficiency include sugar and chocolate cravings, cardiac arrhythmias, irritability, panic attacks, anxiety, muscle weakness or spasms, tearfulness, depression, personality changes, constipation, leg cramps, and fatigue.

Your body needs mag all day long; some of it is used to fuel biochemical reactions, you urinate some out and require some to make dopamine (a happy brain chemical). Here’s what Dr. Oz didn’t say on that segment: Magnesium is leached by medications, something I’ve termed the “drug mugging” effect. More than 200 medications deplete mag, among them antacids, antibiotics, digoxin, heartburn/reflux medications, birth control, methylphenidate, corticosteroids, almost all blood pressure medications and diuretics.

There are other muggers too, including coffee, black and green tea, green coffee bean extract, and white refined sugar. Just having Celiac disease, Crohn’s, inflammatory bowel disease and chronic diarrhea can reduce magnesium.

Eating nutrient-dense foods is always my first choice to restore minerals, but in this case, eating magnesium-rich foods may not be enough to correct a serious deficiency. The best supplements are “chelated magnesium” or “magnesium glycinate” or my favorite “magnesium taurate.” That last one provides your body with both magnesium and taurine, and taurine is imperative for your heart cells!

My point is that fatigue is not usually due to low mag. There’s more involved, such as iron deficiency anemia, or poor B vitamin status. My column “Stressed Out?” can truly help you, so I’ve archived it at my site tulsaworld.com/Pharmacist

info@dearpharmacist.com

Dear Pharmacist, Dr. Oz said magnesium was the No. 1 thing for exhaustion. Do you agree? What are the best supplements? - C.T., Charlotte, N.C.

Magnesium is definitely needed for energy production. But no, I don't agree it's the "No. 1" thing you need. Symptoms of mag deficiency include sugar and chocolate cravings, cardiac arrhythmias, irritability, panic attacks, anxiety, muscle weakness or spasms, tearfulness, depression, personality changes, constipation, leg cramps, and fatigue.

Your body needs mag all day long; some of it is used to fuel biochemical reactions, you urinate some out and require some to make dopamine (a happy brain chemical). Here's what Dr. Oz didn't say on that segment: Magnesium is leached by medications, something I've termed the "drug mugging" effect. More than 200 medications deplete mag, among them antacids, antibiotics, digoxin, heartburn/reflux medications, birth control, methylphenidate, corticosteroids, almost all blood pressure medications and diuretics.

There are other muggers too, including coffee, black and green tea, green coffee bean extract, and white refined sugar. Just having Celiac disease, Crohn's, inflammatory bowel disease and chronic diarrhea can reduce magnesium.

Eating nutrient-dense foods is always my first choice to restore minerals, but in this case, eating magnesium-rich foods may not be enough to correct a serious deficiency. The best supplements are "chelated magnesium" or "magnesium glycinate" or my favorite "magnesium taurate." That last one provides your body with both magnesium and taurine, and taurine is imperative for your heart cells!

My point is that fatigue is not usually due to low mag. There's more involved, such as iron deficiency anemia, or poor B vitamin status. My column "Stressed Out?" can truly help you, so I've archived it at my site tulsaworld.com/Pharmacist

info@dearpharmacist.com

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Increased Calorie Intake Tied to Early Puberty

Posted Sept 13, 2012

Girls today may be reaching puberty as much as four years earlier than generations before them because their diets are higher in calories, research from the University of Wisconsin-Madison suggests.

The findings — the first in primates to document a connection between diet and body growth and earlier puberty — appear in the journal Endocrinology.

The study does not suggest girls weigh significantly more when they reach puberty. Rather, they hit a weight associated with the start of puberty at an earlier age, said Ei Terasawa, a professor of pediatrics in the School of Medicine and Public Health who has studied puberty in rhesus macaques since the 1970s at the Wisconsin National Primate Research Center at UW.

Rhesus monkeys are studied by biomedical researchers because they are genetically and physiologically similar to humans.

The monkeys in the UW study reached puberty six months to a year earlier than a control group of monkeys the same age that consumed 33% fewer calories. The faster-maturing monkeys were not obese, but their bones and muscles grew faster and larger, said Joe Kurian, an assistant scientist at the center. The faster-maturing monkeys all had consistently higher total body fat and upper abdominal skin folds.

Researchers noted no significant difference in activity levels between the two groups of monkeys, so they suspect the high-calorie-diet animals had an excess energy balance.

The study involved only eight monkeys — four that were fed the high-calorie diet and four fed a controlled diet. But the findings were consistently dramatic, the researchers said.

Environmental pollutants, eating habits, lack of exercise and genetic traits all have been raised as possible causes of earlier onset of puberty in girls.

The new research about earlier puberty onset reinforces why children’s eating behaviors should be balanced with activity. Avoiding early weight gain also reduces the risk of adulthood diseases such as type 2 diabetes, cancer and heart disease.

Emotional implications

Early puberty has emotional implications for girls, as well. A younger girl’s brain isn’t developed enough to handle the intense emotions brought on by puberty, Terasawa said.

“This can be very traumatic physically and psychologically to a young girl who is already showing signs of being a woman at age 8, rather than age 12,” she said.

Puberty is a complex topic not only from a physiologic standpoint, but also a psychological perspective, said Sadhana Dharmapuri, an adolescent medicine specialist at Children’s Hospital of Wisconsin and assistant professor of adolescent medicine at the Medical College of Wisconsin.

The UW study offers insight into the physiologic aspects of early puberty, she said. It’s interesting, Dharmapuri said, that the researchers were able to control environmental, genetic and chemical exposure factors.

“However there is much research that needs to be done in order to account for these other factors and the influence of higher caloric diets that children and adolescents are exposed to,” Dharmapuri said. “More importantly, it is necessary to understand the psychological impact of early pubertal development on children and how we can educate and support them emotionally through these changes.

“This study provides a step in that direction, emphasizing the importance of educating parents and children about what a healthy diet is and how it is important to their overall health and development now, not just 20 years down the road. This study reinforces the need for developing interventions that promote healthy life choices at a young age.”

Researchers in the Madison study noted the faster-maturing monkeys had elevated levels of two hormones leading to puberty onset, which liberates other hormones that trigger changes in the brain while the brain is still maturing in ways such as development of judgment.

A surge of puberty-induced hormones may trigger emotions more quickly, or with greater intensity, causing a girl to become more aggressive or sexually active earlier.

The invasion of hormones also likely structures or permanently programs behavioral dispositions, Kurian said.

“If this happens early, when the brain is still immature, those behaviors may be exaggerated or eliminated. Think sexual behaviors, aggressive behaviors, coping abilities.”

That’s an area of research that still needs more study, he said.

Eating a high-calorie diet also could change the chemical structure of genes, which could be passed on to future generations, said Kurian, making them more prone to earlier onset puberty, too — yet another area for additional research.

Researchers at the UW primate research center began studying the possible diet connection to earlier onset puberty when Terasawa noticed from records kept over the past 30 years that colony females were growing up faster and seemed to reach menstruation at an earlier age.

Before 1995, the monkeys were fed supplemental fruits and/or fresh vegetables three to five times per week. Since 1995, they have been fed daily fresh fruits. Higher-sugar treats such as fruit roll-ups, Fruit Loops cereal, marshmallows and yogurt were added in 2002 for foraging activities and training.

©2012 the Milwaukee Journal Sentinel

Girls today may be reaching puberty as much as four years earlier than generations before them because their diets are higher in calories, research from the University of Wisconsin-Madison suggests.

The findings -- the first in primates to document a connection between diet and body growth and earlier puberty -- appear in the journal Endocrinology.

The study does not suggest girls weigh significantly more when they reach puberty. Rather, they hit a weight associated with the start of puberty at an earlier age, said Ei Terasawa, a professor of pediatrics in the School of Medicine and Public Health who has studied puberty in rhesus macaques since the 1970s at the Wisconsin National Primate Research Center at UW.

Rhesus monkeys are studied by biomedical researchers because they are genetically and physiologically similar to humans.

The monkeys in the UW study reached puberty six months to a year earlier than a control group of monkeys the same age that consumed 33% fewer calories. The faster-maturing monkeys were not obese, but their bones and muscles grew faster and larger, said Joe Kurian, an assistant scientist at the center. The faster-maturing monkeys all had consistently higher total body fat and upper abdominal skin folds.

Researchers noted no significant difference in activity levels between the two groups of monkeys, so they suspect the high-calorie-diet animals had an excess energy balance.

The study involved only eight monkeys -- four that were fed the high-calorie diet and four fed a controlled diet. But the findings were consistently dramatic, the researchers said.

Environmental pollutants, eating habits, lack of exercise and genetic traits all have been raised as possible causes of earlier onset of puberty in girls.

The new research about earlier puberty onset reinforces why children's eating behaviors should be balanced with activity. Avoiding early weight gain also reduces the risk of adulthood diseases such as type 2 diabetes, cancer and heart disease.

Emotional implications

Early puberty has emotional implications for girls, as well. A younger girl's brain isn't developed enough to handle the intense emotions brought on by puberty, Terasawa said.

"This can be very traumatic physically and psychologically to a young girl who is already showing signs of being a woman at age 8, rather than age 12," she said.

Puberty is a complex topic not only from a physiologic standpoint, but also a psychological perspective, said Sadhana Dharmapuri, an adolescent medicine specialist at Children's Hospital of Wisconsin and assistant professor of adolescent medicine at the Medical College of Wisconsin.

The UW study offers insight into the physiologic aspects of early puberty, she said. It's interesting, Dharmapuri said, that the researchers were able to control environmental, genetic and chemical exposure factors.

"However there is much research that needs to be done in order to account for these other factors and the influence of higher caloric diets that children and adolescents are exposed to," Dharmapuri said. "More importantly, it is necessary to understand the psychological impact of early pubertal development on children and how we can educate and support them emotionally through these changes.

"This study provides a step in that direction, emphasizing the importance of educating parents and children about what a healthy diet is and how it is important to their overall health and development now, not just 20 years down the road. This study reinforces the need for developing interventions that promote healthy life choices at a young age."

Researchers in the Madison study noted the faster-maturing monkeys had elevated levels of two hormones leading to puberty onset, which liberates other hormones that trigger changes in the brain while the brain is still maturing in ways such as development of judgment.

A surge of puberty-induced hormones may trigger emotions more quickly, or with greater intensity, causing a girl to become more aggressive or sexually active earlier.

The invasion of hormones also likely structures or permanently programs behavioral dispositions, Kurian said.

"If this happens early, when the brain is still immature, those behaviors may be exaggerated or eliminated. Think sexual behaviors, aggressive behaviors, coping abilities."

That's an area of research that still needs more study, he said.

Eating a high-calorie diet also could change the chemical structure of genes, which could be passed on to future generations, said Kurian, making them more prone to earlier onset puberty, too -- yet another area for additional research.

Researchers at the UW primate research center began studying the possible diet connection to earlier onset puberty when Terasawa noticed from records kept over the past 30 years that colony females were growing up faster and seemed to reach menstruation at an earlier age.

Before 1995, the monkeys were fed supplemental fruits and/or fresh vegetables three to five times per week. Since 1995, they have been fed daily fresh fruits. Higher-sugar treats such as fruit roll-ups, Fruit Loops cereal, marshmallows and yogurt were added in 2002 for foraging activities and training.



©2012 the Milwaukee Journal Sentinel

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Magnesium to Better Manage Stress

Posted Sept 3, 2012

We live in stressful times. Heart disease, diabetes and sky-high blood pressure are your obvious baddies. Then there’s low-level anxiety, insomnia, brain fog, muscle cramps, road rage and other signs of irritability.

Reduce stress, we’re told. Good luck with that. And if you can’t, at least increase your magnesium intake.

Magnesium is your anti-stress trace mineral. We need it for everything, from relaxing our muscles to soothing our nerves. Magnesium is like DSL – it keeps everything running smoothly and is a must for quieting inflammation, your body’s natural reaction to stress.

The RDA for magnesium is 420 milligrams for men, 320 for women. The bad news is, many of us are magnesium-deficient. The good news is, you can have a blast getting all the magnesium your body needs.

Magnesium does not want you to stress. It wants you to have a good time. It cleverly positions itself in the foods you crave. Dark chocolate is magnesium-rich, with more than 100 milligrams per ounce. Almonds are another magnesium goldmine, with 84 milligrams per ounce. Though seriously yummy, chocolate and nuts are also prime sources for calories and fat.

No stress; magnesium is also in spinach and other leafy greens, whole grains, whole soy products like tofu and tempeh, legumes and fruit like summer favorites watermelon, avocado, mango and figs.

Magnesium to your heart’s delight with a bowl of guacamole, black beans, a salad of fresh figs, almonds and spinach, and OK, some dark chocolate. See? Summertime living can be easy, after all.

—

ALMOND COOKIES

These almond-rich treats are high in magnesium, Chinese in origin, but untraditional, being lardless. You can purchase blanched almonds or, to make your own, cover whole, raw almonds with boiling water, and set aside for 15 minutes. Drain. Pinch almonds between your fingers, and skins will slip off.

1/2 cup vegan margarine or unsalted butter (1 stick)

1 tablespoon almond butter

2/3 cup sugar

2 teaspoons amaretto

2/3 cup almond flour (or finely ground almonds)

2/3 cup unbleached flour

1 teaspoon baking powder

24 blanched almonds

Beat the margarine, almond butter and sugar together until light and fluffy. Stir in amaretto and almond flour. Sift together flour and baking powder; stir into margarine mixture until just combined. Dough will be slightly sticky.

On a lightly floured surface, form into a log about 12 inches long and 1 1/2 inches in diameter. Wrap well in foil and refrigerate until well-chilled, 2 hours or overnight.

When ready to bake, heat oven to 350 degrees. Slice dough into 1/2-inch thick rounds and place on a lightly greased cookie sheet, 2 inches apart. Gently press a blanched almond into the center of each. Bake 10 to 12 minutes, until cookies are just turning golden.

Remove from oven. Cookies come out quite tender but firm up as they cool. Makes 2 dozen.

Per cookie: 97 calories (57 percent from fat), 6.4 g fat (0.9 g saturated, 1.6 g monounsaturated), 0 cholesterol, 1.4 g protein, 9.4 g carbohydrates, 0.6 g fiber, 69 mg sodium.

(Ellen Kanner writes about vegetarian concerns. She blogs at www.edgyveggie1.blogspot.com; email her at ellen@ellen-ink.com)

We live in stressful times. Heart disease, diabetes and sky-high blood pressure are your obvious baddies. Then there's low-level anxiety, insomnia, brain fog, muscle cramps, road rage and other signs of irritability.

Reduce stress, we're told. Good luck with that. And if you can't, at least increase your magnesium intake.

Magnesium is your anti-stress trace mineral. We need it for everything, from relaxing our muscles to soothing our nerves. Magnesium is like DSL - it keeps everything running smoothly and is a must for quieting inflammation, your body's natural reaction to stress.

The RDA for magnesium is 420 milligrams for men, 320 for women. The bad news is, many of us are magnesium-deficient. The good news is, you can have a blast getting all the magnesium your body needs.

Magnesium does not want you to stress. It wants you to have a good time. It cleverly positions itself in the foods you crave. Dark chocolate is magnesium-rich, with more than 100 milligrams per ounce. Almonds are another magnesium goldmine, with 84 milligrams per ounce. Though seriously yummy, chocolate and nuts are also prime sources for calories and fat.

No stress; magnesium is also in spinach and other leafy greens, whole grains, whole soy products like tofu and tempeh, legumes and fruit like summer favorites watermelon, avocado, mango and figs.

Magnesium to your heart's delight with a bowl of guacamole, black beans, a salad of fresh figs, almonds and spinach, and OK, some dark chocolate. See? Summertime living can be easy, after all.

---

ALMOND COOKIES

These almond-rich treats are high in magnesium, Chinese in origin, but untraditional, being lardless. You can purchase blanched almonds or, to make your own, cover whole, raw almonds with boiling water, and set aside for 15 minutes. Drain. Pinch almonds between your fingers, and skins will slip off.

1/2 cup vegan margarine or unsalted butter (1 stick)

1 tablespoon almond butter

2/3 cup sugar

2 teaspoons amaretto

2/3 cup almond flour (or finely ground almonds)

2/3 cup unbleached flour

1 teaspoon baking powder

24 blanched almonds

Beat the margarine, almond butter and sugar together until light and fluffy. Stir in amaretto and almond flour. Sift together flour and baking powder; stir into margarine mixture until just combined. Dough will be slightly sticky.

On a lightly floured surface, form into a log about 12 inches long and 1 1/2 inches in diameter. Wrap well in foil and refrigerate until well-chilled, 2 hours or overnight.

When ready to bake, heat oven to 350 degrees. Slice dough into 1/2-inch thick rounds and place on a lightly greased cookie sheet, 2 inches apart. Gently press a blanched almond into the center of each. Bake 10 to 12 minutes, until cookies are just turning golden.

Remove from oven. Cookies come out quite tender but firm up as they cool. Makes 2 dozen.

Per cookie: 97 calories (57 percent from fat), 6.4 g fat (0.9 g saturated, 1.6 g monounsaturated), 0 cholesterol, 1.4 g protein, 9.4 g carbohydrates, 0.6 g fiber, 69 mg sodium.

(Ellen Kanner writes about vegetarian concerns. She blogs at www.edgyveggie1.blogspot.com; email her at ellen@ellen-ink.com)

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Abdominal Pain- When to Worry

Posted June 27, 2012

Abdominal pain is a pain that you feel anywhere between your chest and groin. This is often referred to as the stomach region or belly.

Pain in the abdomen can originate from any organs related to digestion — the end of the esophagus, stomach, small and large intestines, liver, gallbladder, and pancreas, said Dr Wadah Aljoudi, General Surgeon, Zulekha Hospital, Dubai.

“However, the pain may start from somewhere else — like your chest or pelvic area. You may also have a generalised infection such as the flu or sore throat that affects many parts of your body.” In infants, prolonged unexplained crying (Colic) may be caused by abdominal pain that may end with the passage of gas or stool. Colic is often worse in the evening.

Abdominal pain may actually be caused by an organ in the chest like the lungs (for example pneumonia) or the heart (like a heart attack). Or, it may stem from a muscle strain in the abdomin.

Cancers of the colon and other gastrointestinal areas are serious but uncommon causes of abdominal pain. Other more unusual causes of abdominal pain include a type of emotional upset called somatization disorder, reflected as physical discomfort (including recurrent abdominal pain). Strep throat in children can cause abdominal pain.

More worrisome signs include pain that occurs more often, lasts longer (more than 24 hours), or has a fever with it. Kidney stones and gallstones are common causes of this type of belly pain.

For mild pains

–Sip water or other clear fluids –Avoid solid food for the first few hours. If you have been vomitting, wait six hours.

If the pain is high up in your abdomen and occurs after meals, antacids may provide some relief. Avoid citrus, high fat foods, fried or greasy foods, tomato products, caffeine, alcohol, and carbonated beverages.

Call your healthcare provider if:

–You are currently being treated for cancer.

–You are unable to pass stool, especially if you are also vomiting.

–You are vomiting blood or have blood in your stool.

–You have chest, neck or shoulder pain.

–You have sudden sharp stomach pain.

–You have pain in or between your shoulder blades with nausea.

–Your belly is rigid, hard and tender to touch.

–You are having difficulty breathing.

news@khaleejtimes.com

©2012 the Khaleej Times (Dubai, United Arab Emirates)

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

Distributed by MCT Information Services

Abdominal pain is a pain that you feel anywhere between your chest and groin. This is often referred to as the stomach region or belly.

Pain in the abdomen can originate from any organs related to digestion -- the end of the esophagus, stomach, small and large intestines, liver, gallbladder, and pancreas, said Dr Wadah Aljoudi, General Surgeon, Zulekha Hospital, Dubai.

"However, the pain may start from somewhere else -- like your chest or pelvic area. You may also have a generalised infection such as the flu or sore throat that affects many parts of your body." In infants, prolonged unexplained crying (Colic) may be caused by abdominal pain that may end with the passage of gas or stool. Colic is often worse in the evening.

Abdominal pain may actually be caused by an organ in the chest like the lungs (for example pneumonia) or the heart (like a heart attack). Or, it may stem from a muscle strain in the abdomin.

Cancers of the colon and other gastrointestinal areas are serious but uncommon causes of abdominal pain. Other more unusual causes of abdominal pain include a type of emotional upset called somatization disorder, reflected as physical discomfort (including recurrent abdominal pain). Strep throat in children can cause abdominal pain.

More worrisome signs include pain that occurs more often, lasts longer (more than 24 hours), or has a fever with it. Kidney stones and gallstones are common causes of this type of belly pain.

For mild pains

--Sip water or other clear fluids --Avoid solid food for the first few hours. If you have been vomitting, wait six hours.

If the pain is high up in your abdomen and occurs after meals, antacids may provide some relief. Avoid citrus, high fat foods, fried or greasy foods, tomato products, caffeine, alcohol, and carbonated beverages.

Call your healthcare provider if:

--You are currently being treated for cancer.

--You are unable to pass stool, especially if you are also vomiting.

--You are vomiting blood or have blood in your stool.

--You have chest, neck or shoulder pain.

--You have sudden sharp stomach pain.

--You have pain in or between your shoulder blades with nausea.

--Your belly is rigid, hard and tender to touch.

--You are having difficulty breathing.

news@khaleejtimes.com

©2012 the Khaleej Times (Dubai, United Arab Emirates)

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

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6 Reasons Your Diet Has Not Worked

Posted June 5, 2012

1. YOU REWARD YOURSELF WITH FOOD AFTER EXERCISE: Burning 300 calories during a workout is cause for celebration…but rewarding yourself with a high-calorie treat doesn’t add up to weight loss. You’re likely to overestimate how much the workout burned off and underestimate how much you ate. “Even if you’re just working out for well-being, you still have to keep calories in check,” says Heidi Skolnik, author of “Nutrient Timing for Peak Performance.”

2. YOU SLURP DIET DRINKS: Research suggests that diet drinks may backfire: The taste of something sweet without the calories can cause your body to hold on to calories as fat. In a 2011 study, diet-soda drinkers had a 178-percent greater increase in waist circumference over 10 years, compared with non-diet-soda drinkers. “Artificial sweeteners can actually raise your insulin levels and lower your blood sugar, which may stimulate hunger and move existing calories into storage in your fat cells,” says Sharon P. Fowler, MPH, one of the study’s coauthors. Plus, fake sweeteners may not quell a craving like real sugar can, because sugar triggers a longer dopamine release. So even after downing two Diet Cokes, you may still want the candy bar.

3. YOUR FRIENDS ARE FAT: Your chances of being overweight or obese increase half a percent with every friend in your network who is obese, finds a November 2010 study from Harvard. That more than adds up: Your chances of obesity double for every four obese friends you have, say researchers. Even if that friend lives thousands of miles away, your chances of gaining weight still go up, according to a 2007 New England Journal of Medicine study. That may be because your perception of being overweight changes – living larger seems acceptable since the heavy person is a friend. (Interestingly, having an obese neighbor that you don’t know does not raise your risk.) Experts also think that a person’s lifestyle and behaviors can subconsciously rub off on those in the individual’s inner circle. But you don’t have to ditch overweight friends to lose weight. In fact, if you embark together on an exercise plan, you can increase your fun and calorie burn: Research from Oxford finds that exercising with friends as a team can actually make the agony of exertion less intense. The same hormones that are released during social bonding, endorphins, also help quell pain. And once a friend starts to lose weight, you have a greater chance of losing as well (the mechanisms work both ways).

4. YOU’VE ELIMINATED WINE: New research from Brigham and Women’s Hospital in Boston found that women who drank one to two glasses of wine daily gained less weight over 13 years, compared with those who did not drink alcohol – 8 pounds versus 5.5 pounds, to be exact.

5. YOUR DIET ISN’T DIGITALLY ENHANCED: You may already know that writing down what you eat helps you automatically reduce your calorie intake, simply by making you aware of each bite. But did you know that using a digitized program or application with positive feedback can help you lose even more? A new study from the University of Pittsburgh finds that people who monitored their diet and exercise with a digital device that provided daily feedback lost more weight and stuck with their diet longer than those who used paper and pen. Not only that, but the high-tech group increased their fruit and veggie intake more than paper users. And you don’t have to log in daily or even weekly to benefit: One study found that dieters who recorded meals online just once a month were 3 times more likely to keep off pounds over 2 years, compared with those who did so less frequently.

6. YOU’VE GONE NO-CARB OR FAT-FREE: Cutting back markedly on any one food group – say, carbs or fat – can leave you short on the nutrients you need to stay energized: One study found that dieters low in calcium and vitamin C had higher odds of putting on belly fat. The trick is a varied diet that includes healthy fats and good carbs such as fruits. After all, the biggest reason low-carb diets backfire is that, for the vast majority of people, they aren’t sustainable over the long haul. It’s a rare soul who can pass up birthday cake and pasta dinners for a lifetime. And as with all diets, once you quit, you regain the weight you lost and (often) more. These fluctuations can make it an even bigger challenge to lose weight next time.

For more great tips, pick up a copy of Prevention magazine or visit www.prevention.com.

© 2012, Prevention magazine

1. YOU REWARD YOURSELF WITH FOOD AFTER EXERCISE: Burning 300 calories during a workout is cause for celebration...but rewarding yourself with a high-calorie treat doesn't add up to weight loss. You're likely to overestimate how much the workout burned off and underestimate how much you ate. "Even if you're just working out for well-being, you still have to keep calories in check," says Heidi Skolnik, author of "Nutrient Timing for Peak Performance."

2. YOU SLURP DIET DRINKS: Research suggests that diet drinks may backfire: The taste of something sweet without the calories can cause your body to hold on to calories as fat. In a 2011 study, diet-soda drinkers had a 178-percent greater increase in waist circumference over 10 years, compared with non-diet-soda drinkers. "Artificial sweeteners can actually raise your insulin levels and lower your blood sugar, which may stimulate hunger and move existing calories into storage in your fat cells," says Sharon P. Fowler, MPH, one of the study's coauthors. Plus, fake sweeteners may not quell a craving like real sugar can, because sugar triggers a longer dopamine release. So even after downing two Diet Cokes, you may still want the candy bar.

3. YOUR FRIENDS ARE FAT: Your chances of being overweight or obese increase half a percent with every friend in your network who is obese, finds a November 2010 study from Harvard. That more than adds up: Your chances of obesity double for every four obese friends you have, say researchers. Even if that friend lives thousands of miles away, your chances of gaining weight still go up, according to a 2007 New England Journal of Medicine study. That may be because your perception of being overweight changes - living larger seems acceptable since the heavy person is a friend. (Interestingly, having an obese neighbor that you don't know does not raise your risk.) Experts also think that a person's lifestyle and behaviors can subconsciously rub off on those in the individual's inner circle. But you don't have to ditch overweight friends to lose weight. In fact, if you embark together on an exercise plan, you can increase your fun and calorie burn: Research from Oxford finds that exercising with friends as a team can actually make the agony of exertion less intense. The same hormones that are released during social bonding, endorphins, also help quell pain. And once a friend starts to lose weight, you have a greater chance of losing as well (the mechanisms work both ways).

4. YOU'VE ELIMINATED WINE: New research from Brigham and Women's Hospital in Boston found that women who drank one to two glasses of wine daily gained less weight over 13 years, compared with those who did not drink alcohol - 8 pounds versus 5.5 pounds, to be exact.

5. YOUR DIET ISN'T DIGITALLY ENHANCED: You may already know that writing down what you eat helps you automatically reduce your calorie intake, simply by making you aware of each bite. But did you know that using a digitized program or application with positive feedback can help you lose even more? A new study from the University of Pittsburgh finds that people who monitored their diet and exercise with a digital device that provided daily feedback lost more weight and stuck with their diet longer than those who used paper and pen. Not only that, but the high-tech group increased their fruit and veggie intake more than paper users. And you don't have to log in daily or even weekly to benefit: One study found that dieters who recorded meals online just once a month were 3 times more likely to keep off pounds over 2 years, compared with those who did so less frequently.

6. YOU'VE GONE NO-CARB OR FAT-FREE: Cutting back markedly on any one food group - say, carbs or fat - can leave you short on the nutrients you need to stay energized: One study found that dieters low in calcium and vitamin C had higher odds of putting on belly fat. The trick is a varied diet that includes healthy fats and good carbs such as fruits. After all, the biggest reason low-carb diets backfire is that, for the vast majority of people, they aren't sustainable over the long haul. It's a rare soul who can pass up birthday cake and pasta dinners for a lifetime. And as with all diets, once you quit, you regain the weight you lost and (often) more. These fluctuations can make it an even bigger challenge to lose weight next time.

For more great tips, pick up a copy of Prevention magazine or visit www.prevention.com.

© 2012, Prevention magazine

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Obesity Slows Cognitive Performance in Older Adults

Posted June 5, 2012

Seoul (dpa) – Fat people between the ages of 60 and 70 years are less intelligent than thin people, according to a new study published in the South Korean journal Age and Ageing.

There was insufficient evidence to find a correlation with people older than 70, according to the study that found people with a lot of abdominal fat showed lower cognitive performance. The study noted that the fat tissue immediately under the skin – subcutaneous fat – had no such influence.

“Our findings have important public health implications. The prevention of obesity, particularly central obesity, might be important for the prevention of cognitive decline or dementia,” according to Dae Hyun Yoon of the Psychiatric Department of the National University in Seoul.

Avoiding obesity, in particular around the abdomen, could be a way of countering dementia, the study concluded.

The researchers analysed data on weight and waist circumference in 250 subjects older than 60 in South Korea. The study included body mass index (BMI) measurements that relate height to weight, and using computer tomography on the abdominal region.

The researchers found a statistical correlation between abdominal obesity (visceral adiposity) and intelligence in the group, without finding a discernible cause-and-effect relationship.

Although previous studies had discovered a similar relationship, a larger study was necessary to confirm the results, the team said. Abdominal fat, as opposed to subcutaneous fat, tended to lead to problems with metabolizing sugars and fats, it said.

“The study showed that a high BMI was linked to the risk of lower cognitive performance in adults between 60 and 70,” the authors wrote. In the case of participants older than 70, no link could be found between either abdominal fat or subcutaneous fat and intellectual performance.

This showed that the link between visceral adiposity (abdominal fat) and reduced cognitive performance disappeared with age.

Cognitive ability was tested by means of the so-called Mini Mental State Examination, which requires the subjects to answer simple questions that test understanding of time, space, language and motor skills in about 10 minutes.

Seoul (dpa) - Fat people between the ages of 60 and 70 years are less intelligent than thin people, according to a new study published in the South Korean journal Age and Ageing.

There was insufficient evidence to find a correlation with people older than 70, according to the study that found people with a lot of abdominal fat showed lower cognitive performance. The study noted that the fat tissue immediately under the skin - subcutaneous fat - had no such influence.

"Our findings have important public health implications. The prevention of obesity, particularly central obesity, might be important for the prevention of cognitive decline or dementia," according to Dae Hyun Yoon of the Psychiatric Department of the National University in Seoul.

Avoiding obesity, in particular around the abdomen, could be a way of countering dementia, the study concluded.

The researchers analysed data on weight and waist circumference in 250 subjects older than 60 in South Korea. The study included body mass index (BMI) measurements that relate height to weight, and using computer tomography on the abdominal region.

The researchers found a statistical correlation between abdominal obesity (visceral adiposity) and intelligence in the group, without finding a discernible cause-and-effect relationship.

Although previous studies had discovered a similar relationship, a larger study was necessary to confirm the results, the team said. Abdominal fat, as opposed to subcutaneous fat, tended to lead to problems with metabolizing sugars and fats, it said.

"The study showed that a high BMI was linked to the risk of lower cognitive performance in adults between 60 and 70," the authors wrote. In the case of participants older than 70, no link could be found between either abdominal fat or subcutaneous fat and intellectual performance.

This showed that the link between visceral adiposity (abdominal fat) and reduced cognitive performance disappeared with age.

Cognitive ability was tested by means of the so-called Mini Mental State Examination, which requires the subjects to answer simple questions that test understanding of time, space, language and motor skills in about 10 minutes.

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Quinoa: A Great Gluten Free ‘Super Grain’

Posted April 21, 2012

Quinoa has been called the “mother grain of the Incas,” who began cultivating it at least 3,000 years ago. While technically a seed, it takes on a grain-like consistency when cooked.

Today, nutritionists recommend this ancient “super grain” for its nutritional value. Quinoa (pronounced KEEN-wah) is a good source of dietary fiber and phosphorus, and is high in magnesium, iron, Vitamin B6, Vitamin E, copper and zinc. It is gluten-free and considered easy to digest. Quinoa is a complete protein because it contains eight essential amino acids.

To some people, quinoa looks more like birdseed than something they’d want to serve for dinner. But once cooked, quinoa has a delicate, couscous-like texture and a nutty flavor that’s a perfect background for both sweet and savory additions.

Start the day with a bowl of quinoa mixed with dried fruit, milk and a bit of cinnamon, or stir a cup of it into a pot of your favorite soup. An easy lunch can be had by tossing a cup of cooked quinoa with a mixture of vegetables and a tasty vinaigrette. Or try a similar mixture as a filling for a hearty wrap.

There are a few tricks to turning that bag of tiny seeds into a delicious dish. First, quinoa needs to be rinsed before use to eliminate the bitter coating that surrounds each seed. And be sure not to overcook or use too much water, or quinoa will lose its fluffy texture.

Prepare quinoa as you would rice. Unlike whole-grain rice, however, it will be ready to serve in less than 20 minutes.

ONE-POT KALE AND QUINOA PILAF

A fresh-tasting sauvignon blanc complements the flavors of tangy goat cheese and kale in this meatless main dish. The acidity of the wine can easily handle the acids of the lemony vinaigrette.

1 cup quinoa, rinsed under running water

1 bunch kale, washed and chopped into 1-inch lengths

1 lemon, zested and juiced

2 scallions, minced

1 tablespoon toasted walnut oil (or olive oil)

3 tablespoons toasted pine nuts

1/4 cup crumbled soft goat cheese

Salt and freshly ground pepper

Bring 2 cups salted water to a boil over high heat in a large pot with a cover. Add the quinoa, cover and lower the heat to just maintain a simmer. Cook 10 minutes. Top the quinoa with the kale and re-cover. Simmer another 5 minutes. Turn off the heat and allow the quinoa and kale to steam 5 minutes.

While the quinoa is cooking, combine the lemon zest, half the lemon juice, the scallions, oil, pine nuts and goat cheese in a large serving bowl.

Check the quinoa and kale – the water should be absorbed, the quinoa tender but firm and the kale tender and bright green. If the quinoa still has a hard white center, you can steam it a bit longer, adding more water if needed.

When quinoa and kale are done, fluff the pilaf transfer it to the serving bowl. As the hot quinoa hits the scallions and lemon, it should smell lovely. Toss to combine, seasoning with salt and pepper and the remaining lemon juice if needed. Makes 4 servings.

Source: Adapted from “The Food 52 Cookbook: 140 Winning Recipes from Exceptional Home Cooks” by Amanda Hesser and Merrill Stubbs (Morrow, $35).

Per serving: 300 calories (39 percent from fat), 13.7 g fat (3 g saturated, 3.4 g monounsaturated), 6.5 mg cholesterol, 11.6 g protein, 36.7 g carbohydrates, 5.6 g fiber, 78 mg sodium.

(Contact Carole Kotkin: ckotkin@gmail.com. She is manager of the Ocean Reef Club cooking school and co-author of “Mmmmiami: Tempting Tropical Tastes for Home Cooks Everywhere.”)

Quinoa has been called the "mother grain of the Incas," who began cultivating it at least 3,000 years ago. While technically a seed, it takes on a grain-like consistency when cooked.

Today, nutritionists recommend this ancient "super grain" for its nutritional value. Quinoa (pronounced KEEN-wah) is a good source of dietary fiber and phosphorus, and is high in magnesium, iron, Vitamin B6, Vitamin E, copper and zinc. It is gluten-free and considered easy to digest. Quinoa is a complete protein because it contains eight essential amino acids.

To some people, quinoa looks more like birdseed than something they'd want to serve for dinner. But once cooked, quinoa has a delicate, couscous-like texture and a nutty flavor that's a perfect background for both sweet and savory additions.

Start the day with a bowl of quinoa mixed with dried fruit, milk and a bit of cinnamon, or stir a cup of it into a pot of your favorite soup. An easy lunch can be had by tossing a cup of cooked quinoa with a mixture of vegetables and a tasty vinaigrette. Or try a similar mixture as a filling for a hearty wrap.

There are a few tricks to turning that bag of tiny seeds into a delicious dish. First, quinoa needs to be rinsed before use to eliminate the bitter coating that surrounds each seed. And be sure not to overcook or use too much water, or quinoa will lose its fluffy texture.

Prepare quinoa as you would rice. Unlike whole-grain rice, however, it will be ready to serve in less than 20 minutes.

ONE-POT KALE AND QUINOA PILAF

A fresh-tasting sauvignon blanc complements the flavors of tangy goat cheese and kale in this meatless main dish. The acidity of the wine can easily handle the acids of the lemony vinaigrette.

1 cup quinoa, rinsed under running water

1 bunch kale, washed and chopped into 1-inch lengths

1 lemon, zested and juiced

2 scallions, minced

1 tablespoon toasted walnut oil (or olive oil)

3 tablespoons toasted pine nuts

1/4 cup crumbled soft goat cheese

Salt and freshly ground pepper

Bring 2 cups salted water to a boil over high heat in a large pot with a cover. Add the quinoa, cover and lower the heat to just maintain a simmer. Cook 10 minutes. Top the quinoa with the kale and re-cover. Simmer another 5 minutes. Turn off the heat and allow the quinoa and kale to steam 5 minutes.

While the quinoa is cooking, combine the lemon zest, half the lemon juice, the scallions, oil, pine nuts and goat cheese in a large serving bowl.

Check the quinoa and kale - the water should be absorbed, the quinoa tender but firm and the kale tender and bright green. If the quinoa still has a hard white center, you can steam it a bit longer, adding more water if needed.

When quinoa and kale are done, fluff the pilaf transfer it to the serving bowl. As the hot quinoa hits the scallions and lemon, it should smell lovely. Toss to combine, seasoning with salt and pepper and the remaining lemon juice if needed. Makes 4 servings.

Source: Adapted from "The Food 52 Cookbook: 140 Winning Recipes from Exceptional Home Cooks" by Amanda Hesser and Merrill Stubbs (Morrow, $35).

Per serving: 300 calories (39 percent from fat), 13.7 g fat (3 g saturated, 3.4 g monounsaturated), 6.5 mg cholesterol, 11.6 g protein, 36.7 g carbohydrates, 5.6 g fiber, 78 mg sodium.

(Contact Carole Kotkin: ckotkin@gmail.com. She is manager of the Ocean Reef Club cooking school and co-author of "Mmmmiami: Tempting Tropical Tastes for Home Cooks Everywhere.")

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Vitamin D Deficiency is Dangerous to Health

Posted April 21, 2012

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

“Vitamin D deficiency is an epidemic of such magnitude that it is not only alarmingly widespread, but also a root cause of many serious diseases,” said Dr Afrozul Haq, Senior Clinical Scientist, Pathology and Laboratory Medicine Institute at the Shaikh Khalifa Medical City (SKMC).

These include rickets (childhood bone disease), psoriasis, osteoporosis, cancer, heart disease, diabetes, tuberculosis, respiratory infections, allergy, autoimmune diseases, neurological disorders such as multiple sclerosis and Alzheimer’s disease, as well as, common cold and flu.

In the Middle East region, despite the year round sunshine, statistics are grim.

At the first International Conference on Vitamin D Deficiency in studies, which showed that a high percentage of children are vitamin D deficient — 90 per cent of students in Abu Dhabi. Eighty-one per cent of post menopausal women in the Middle East tested for osteoporosis also have inadequate vitamin D levels.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

Dr Haq, who is also the Chairman of the Conference’s Scientific Committee, attributed these high prevalence rates to the very hot climate which discourages outdoor activities, the wearing of abaya and burqa, lack of regulations for vitamin D fortification of food and drinks and prolonged breast feeding without vitamin D supplementation.w

To protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. “Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3.”

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of “115 nanomoles (nMol) per litre. Maintain this level,” he advised.

olivia@khaleejtimes.com

©2012 the Khaleej Times (Dubai, United Arab Emirates)

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

"Vitamin D deficiency is an epidemic of such magnitude that it is not only alarmingly widespread, but also a root cause of many serious diseases," said Dr Afrozul Haq, Senior Clinical Scientist, Pathology and Laboratory Medicine Institute at the Shaikh Khalifa Medical City (SKMC).

These include rickets (childhood bone disease), psoriasis, osteoporosis, cancer, heart disease, diabetes, tuberculosis, respiratory infections, allergy, autoimmune diseases, neurological disorders such as multiple sclerosis and Alzheimer's disease, as well as, common cold and flu.

In the Middle East region, despite the year round sunshine, statistics are grim.

At the first International Conference on Vitamin D Deficiency in studies, which showed that a high percentage of children are vitamin D deficient -- 90 per cent of students in Abu Dhabi. Eighty-one per cent of post menopausal women in the Middle East tested for osteoporosis also have inadequate vitamin D levels.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

Dr Haq, who is also the Chairman of the Conference's Scientific Committee, attributed these high prevalence rates to the very hot climate which discourages outdoor activities, the wearing of abaya and burqa, lack of regulations for vitamin D fortification of food and drinks and prolonged breast feeding without vitamin D supplementation.w

To protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. "Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3."

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of "115 nanomoles (nMol) per litre. Maintain this level," he advised.

olivia@khaleejtimes.com

©2012 the Khaleej Times (Dubai, United Arab Emirates)

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

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Obesity Slows Cognitive Performance in Older Adults

Posted April 11, 2012

Seoul (dpa) – Fat people between the ages of 60 and 70 years are less intelligent than thin people, according to a new study published in the South Korean journal Age and Ageing.

There was insufficient evidence to find a correlation with people older than 70, according to the study that found people with a lot of abdominal fat showed lower cognitive performance. The study noted that the fat tissue immediately under the skin – subcutaneous fat – had no such influence.

“Our findings have important public health implications. The prevention of obesity, particularly central obesity, might be important for the prevention of cognitive decline or dementia,” according to Dae Hyun Yoon of the Psychiatric Department of the National University in Seoul.

Avoiding obesity, in particular around the abdomen, could be a way of countering dementia, the study concluded.

The researchers analysed data on weight and waist circumference in 250 subjects older than 60 in South Korea. The study included body mass index (BMI) measurements that relate height to weight, and using computer tomography on the abdominal region.

The researchers found a statistical correlation between abdominal obesity (visceral adiposity) and intelligence in the group, without finding a discernible cause-and-effect relationship.

Although previous studies had discovered a similar relationship, a larger study was necessary to confirm the results, the team said. Abdominal fat, as opposed to subcutaneous fat, tended to lead to problems with metabolizing sugars and fats, it said.

“The study showed that a high BMI was linked to the risk of lower cognitive performance in adults between 60 and 70,” the authors wrote. In the case of participants older than 70, no link could be found between either abdominal fat or subcutaneous fat and intellectual performance.

This showed that the link between visceral adiposity (abdominal fat) and reduced cognitive performance disappeared with age.

Cognitive ability was tested by means of the so-called Mini Mental State Examination, which requires the subjects to answer simple questions that test understanding of time, space, language and motor skills in about 10 minutes.

Seoul (dpa) - Fat people between the ages of 60 and 70 years are less intelligent than thin people, according to a new study published in the South Korean journal Age and Ageing.

There was insufficient evidence to find a correlation with people older than 70, according to the study that found people with a lot of abdominal fat showed lower cognitive performance. The study noted that the fat tissue immediately under the skin - subcutaneous fat - had no such influence.

"Our findings have important public health implications. The prevention of obesity, particularly central obesity, might be important for the prevention of cognitive decline or dementia," according to Dae Hyun Yoon of the Psychiatric Department of the National University in Seoul.

Avoiding obesity, in particular around the abdomen, could be a way of countering dementia, the study concluded.

The researchers analysed data on weight and waist circumference in 250 subjects older than 60 in South Korea. The study included body mass index (BMI) measurements that relate height to weight, and using computer tomography on the abdominal region.

The researchers found a statistical correlation between abdominal obesity (visceral adiposity) and intelligence in the group, without finding a discernible cause-and-effect relationship.

Although previous studies had discovered a similar relationship, a larger study was necessary to confirm the results, the team said. Abdominal fat, as opposed to subcutaneous fat, tended to lead to problems with metabolizing sugars and fats, it said.

"The study showed that a high BMI was linked to the risk of lower cognitive performance in adults between 60 and 70," the authors wrote. In the case of participants older than 70, no link could be found between either abdominal fat or subcutaneous fat and intellectual performance.

This showed that the link between visceral adiposity (abdominal fat) and reduced cognitive performance disappeared with age.

Cognitive ability was tested by means of the so-called Mini Mental State Examination, which requires the subjects to answer simple questions that test understanding of time, space, language and motor skills in about 10 minutes.

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Don’t Let Travel Be a Pain in the Neck

Posted April 6, 2012

According to a study by the Occupational Safety and Health Administration, some of the most common causes of back and neck pain include lying, sitting or standing in awkward positions for prolonged periods of time, such as during long car rides, extended flights or sleeping on a mattress that doesn’t provide proper support.

Classic mistakes travelers make include overpacking, which can lead to needless back strain when pulling and lifting suitcases, wearing the wrong footwear and scheduling more physical activity into their trip than they are accustomed to.

More than 26 million Americans between the ages of 20 and 64 experience frequent back pain. It is also the leading cause of disability in Americans younger than 45.

Statistics from the Centers for Disease Control show that adults with low back pain were three times as likely to be in fair or poor health and more than four times as likely to experience serious psychological distress as people without low back pain.

Dr. Jay M. Lipoff, a certified fitness trainer (see www.backatyour best.com), offers these travel tips to help keep your spine healthy:

Sit right. Adjusting your car seat can help you avoid stiffness, strains and soreness after a long drive. It should be tilted slightly backward and knees elevated slightly higher than the hips. If possible, take breaks and get up and move around, stretching your legs and back.

Protect your neck. The American Chiropractic Association estimates that more than 75 percent of drivers have their headrest at an inappropriate height. Reduce your chances of whiplash by raising the headrest so the middle of it meets the back of your head.

Grab the wheel. Most of us are taught to drive with our hands at the 10 and 2 o’clock position. That’s correct, as long as you drop your elbows so your arms and shoulders can relax. Alternatively, lower your steering wheel, grab the wheel at the 8 and 4 o’clock position, and use the armrest, if you have one, or rest your arms on your legs.

Stretch your neck. At stoplights or rest stops, do neck exercises. Examples are gentle side-to-side head turns or moving the ear toward the shoulder.

Start out slowly. When the back is idle for 20 minutes or longer, fluids creep back into the disc. As fluids enlarge the disc, it becomes more vulnerable. So when you arrive at your destination after a long drive, instead of jumping right out of the car, take a few minutes to just do some gentle stretches, reducing the fluid buildup in your disc area.

Lighten your load. Before you even get into that crowded and cramped airplane seat, you face a bigger hazard: luggage. Pack as lightly as you can manage and take advantage of curbside check-in if available so you don’t have to haul the bags yourself. A few bucks as a tip to keep your back healthy? Priceless.

Balance your load. When you carry bags, try to balance the load, a roller in one hand, your hand luggage in the other. On long walks through airports, trade sides regularly. If your suitcase has wheels, load everything on it and push rather than pull it. Pushing keeps the weight in front of you centrally, giving you better control.

Fly in comfort. Onboard the plane, place a neck pillow or rolled- up blanket or towel behind your neck to support it so the headrest isn’t pushing your head forward. Do the same behind your lower back to support the lumbar spine. If possible, use your carry-on like a footstool to raise your knees above the level of your hips. For reading, pull out the tray and place a pillow or your rolled-up jacket on it, then put your reading material on top so you don’t have to look downward to read.

Have some pillow talk. If you have a favorite pillow and can afford the luggage space, bring it along, because many hotel pillows can be quite uncomfortable. Your goal with the pillow you choose is to keep your neck in a neutral position, one that is similar to when you are standing or looking straight ahead. The idea is to support your neck so it’s in alignment with your spine, not bent forward.

Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services, LLC. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send email to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.

According to a study by the Occupational Safety and Health Administration, some of the most common causes of back and neck pain include lying, sitting or standing in awkward positions for prolonged periods of time, such as during long car rides, extended flights or sleeping on a mattress that doesn't provide proper support.

Classic mistakes travelers make include overpacking, which can lead to needless back strain when pulling and lifting suitcases, wearing the wrong footwear and scheduling more physical activity into their trip than they are accustomed to.

More than 26 million Americans between the ages of 20 and 64 experience frequent back pain. It is also the leading cause of disability in Americans younger than 45.

Statistics from the Centers for Disease Control show that adults with low back pain were three times as likely to be in fair or poor health and more than four times as likely to experience serious psychological distress as people without low back pain.

Dr. Jay M. Lipoff, a certified fitness trainer (see www.backatyour best.com), offers these travel tips to help keep your spine healthy:

Sit right. Adjusting your car seat can help you avoid stiffness, strains and soreness after a long drive. It should be tilted slightly backward and knees elevated slightly higher than the hips. If possible, take breaks and get up and move around, stretching your legs and back.

Protect your neck. The American Chiropractic Association estimates that more than 75 percent of drivers have their headrest at an inappropriate height. Reduce your chances of whiplash by raising the headrest so the middle of it meets the back of your head.

Grab the wheel. Most of us are taught to drive with our hands at the 10 and 2 o'clock position. That's correct, as long as you drop your elbows so your arms and shoulders can relax. Alternatively, lower your steering wheel, grab the wheel at the 8 and 4 o'clock position, and use the armrest, if you have one, or rest your arms on your legs.

Stretch your neck. At stoplights or rest stops, do neck exercises. Examples are gentle side-to-side head turns or moving the ear toward the shoulder.

Start out slowly. When the back is idle for 20 minutes or longer, fluids creep back into the disc. As fluids enlarge the disc, it becomes more vulnerable. So when you arrive at your destination after a long drive, instead of jumping right out of the car, take a few minutes to just do some gentle stretches, reducing the fluid buildup in your disc area.

Lighten your load. Before you even get into that crowded and cramped airplane seat, you face a bigger hazard: luggage. Pack as lightly as you can manage and take advantage of curbside check-in if available so you don't have to haul the bags yourself. A few bucks as a tip to keep your back healthy? Priceless.

Balance your load. When you carry bags, try to balance the load, a roller in one hand, your hand luggage in the other. On long walks through airports, trade sides regularly. If your suitcase has wheels, load everything on it and push rather than pull it. Pushing keeps the weight in front of you centrally, giving you better control.

Fly in comfort. Onboard the plane, place a neck pillow or rolled- up blanket or towel behind your neck to support it so the headrest isn't pushing your head forward. Do the same behind your lower back to support the lumbar spine. If possible, use your carry-on like a footstool to raise your knees above the level of your hips. For reading, pull out the tray and place a pillow or your rolled-up jacket on it, then put your reading material on top so you don't have to look downward to read.

Have some pillow talk. If you have a favorite pillow and can afford the luggage space, bring it along, because many hotel pillows can be quite uncomfortable. Your goal with the pillow you choose is to keep your neck in a neutral position, one that is similar to when you are standing or looking straight ahead. The idea is to support your neck so it's in alignment with your spine, not bent forward.

Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services, LLC. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send email to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.

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Suffering from a Cold Could Make You Drive ‘Drunk’

Posted March 31, 2012

A new study suggests that drivers should worry about being picked up for driving under the influence – of a cold. A study from a British car insurance company and a university in Wales

A new study suggests that drivers should worry about being picked up for driving under the influence - of a cold. A study from a British car insurance company and a university in Wales

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Vitamin D Deficiency is Dangerous to Health

Posted March 29, 2012

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

“Vitamin D deficiency is an epidemic of such magnitude that it is not only alarmingly widespread, but also a root cause of many serious diseases,” said Dr Afrozul Haq, Senior Clinical Scientist, Pathology and Laboratory Medicine Institute at the Shaikh Khalifa Medical City (SKMC).

These include rickets (childhood bone disease), psoriasis, osteoporosis, cancer, heart disease, diabetes, tuberculosis, respiratory infections, allergy, autoimmune diseases, neurological disorders such as multiple sclerosis and Alzheimer’s disease, as well as, common cold and flu.

In the Middle East region, despite the year round sunshine, statistics are grim.

At the first International Conference on Vitamin D Deficiency in studies, which showed that a high percentage of children are vitamin D deficient — 90 per cent of students in Abu Dhabi. Eighty-one per cent of post menopausal women in the Middle East tested for osteoporosis also have inadequate vitamin D levels.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

Dr Haq, who is also the Chairman of the Conference’s Scientific Committee, attributed these high prevalence rates to the very hot climate which discourages outdoor activities, the wearing of abaya and burqa, lack of regulations for vitamin D fortification of food and drinks and prolonged breast feeding without vitamin D supplementation.

to protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. “Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3.”

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of “115 nanomoles (nMol) per litre. Maintain this level,” he advised.

olivia@khaleejtimes.com

©2012 the Khaleej Times (Dubai, United Arab Emirates)

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

"Vitamin D deficiency is an epidemic of such magnitude that it is not only alarmingly widespread, but also a root cause of many serious diseases," said Dr Afrozul Haq, Senior Clinical Scientist, Pathology and Laboratory Medicine Institute at the Shaikh Khalifa Medical City (SKMC).

These include rickets (childhood bone disease), psoriasis, osteoporosis, cancer, heart disease, diabetes, tuberculosis, respiratory infections, allergy, autoimmune diseases, neurological disorders such as multiple sclerosis and Alzheimer's disease, as well as, common cold and flu.

In the Middle East region, despite the year round sunshine, statistics are grim.

At the first International Conference on Vitamin D Deficiency in studies, which showed that a high percentage of children are vitamin D deficient -- 90 per cent of students in Abu Dhabi. Eighty-one per cent of post menopausal women in the Middle East tested for osteoporosis also have inadequate vitamin D levels.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

Dr Haq, who is also the Chairman of the Conference's Scientific Committee, attributed these high prevalence rates to the very hot climate which discourages outdoor activities, the wearing of abaya and burqa, lack of regulations for vitamin D fortification of food and drinks and prolonged breast feeding without vitamin D supplementation.

to protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. "Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3."

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of "115 nanomoles (nMol) per litre. Maintain this level," he advised.

olivia@khaleejtimes.com

©2012 the Khaleej Times (Dubai, United Arab Emirates)

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

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The Right Diet Can Help You Beat Cancer

Posted March 28, 2012

When someone gets a diagnosis of cancer, radiation therapy or chemotherapy usually follow. But there is another measure that cancer patients should not underestimate — the proper diet.

“When it comes to cancer, in particular, it’s very important that the body remain strong and fit,” remarked Martin Strauch, a Munich-based internist and gastroenterologist.

He said that two factors tended to weaken the body of cancer patients over time: “The spreading cancer weakens the body’s defences, and the therapy, too, is debilitating.” It is therefore important to keep the body fit by eating properly, he pointed out.

This is easier said than done, however, because people battling cancer often have no appetite or suffer from nausea. They should nevertheless try to eat sufficiently, said Richard Raedsch, a head physician at St Josef’s Hospital in Wiesbaden, Germany who specializes in nutritional medicine, gastroenterology and hepatology. Otherwise cancer patients can become susceptible to infections or not tolerate the chemotherapy well.

Strauch advises cancer patients to eat and drink what they want. “No matter what the food, it supplies the body with energy and at the same time promotes general well-being and retention of the quality of life,” he said.

Raedsch recommends a “high-calorie, balanced diet,” the high calories being aimed at keeping the body from losing too much weight during therapy. “And balanced means a sufficient intake of vitamins and trace elements, and not drinking too much alcohol, for example.”

Beyond that, there are rudimentary diets specifically for cancer patients, although “you can’t cure cancer with food,” stressed dietician Gisela Krause-Fabricius.

“You can, however, outwit the cancer cells, as it were,” Krause-Fabricius said, noting that cancer cells altered the body’s metabolism and used mainly sugar for their own energy needs. “By contrast, they use fat only to a slight degree.”

Her advice: “Eat as much fat as possible and little sugar. The cancer cells will then have trouble getting the energy they need for their growth. In addition, more protein is required for metabolism than in a healthy person.”

Cancer cells cannot be starved to death in this way, Krause-Fabricius said, but the body’s strength can be stabilized or improved. She said it was important to ingest the right kind of fat, such as that in fish, linseed oil, butter and cream. Sweets and foods containing bleached flour should be largely avoided. Following these guidelines will help the body retain muscle mass and weight longer, she said.

Many cancer patients often do not feel like eating, though, because “their sense of smell and taste can change, whether due to the chemotherapy, the radiation therapy or the tumour itself,” said Krause-Fabricius, who worked for years in an oncology office.

Strauch said that cancer patients whose symptoms include diarrhoea or vomiting should drink a lot to replace lost fluids and salts.

Patients unable to tolerate a particular food could “try it in a different form,” Krause-Fabricius said. If fresh fruit does not go down well, for instance, stewed fruit or fruit smoothies might be better. And if raw salads and vegetables cause diarrhoea, steamed or sauteed vegetables are perhaps easier to stomach.

©2012 Deutsche Presse-Agentur GmbH (Hamburg, Germany)

Visit Deutsche Presse-Agentur GmbH (Hamburg, Germany) at www.dpa.de/English.82.0.html

When someone gets a diagnosis of cancer, radiation therapy or chemotherapy usually follow. But there is another measure that cancer patients should not underestimate -- the proper diet.

"When it comes to cancer, in particular, it's very important that the body remain strong and fit," remarked Martin Strauch, a Munich-based internist and gastroenterologist.

He said that two factors tended to weaken the body of cancer patients over time: "The spreading cancer weakens the body's defences, and the therapy, too, is debilitating." It is therefore important to keep the body fit by eating properly, he pointed out.

This is easier said than done, however, because people battling cancer often have no appetite or suffer from nausea. They should nevertheless try to eat sufficiently, said Richard Raedsch, a head physician at St Josef's Hospital in Wiesbaden, Germany who specializes in nutritional medicine, gastroenterology and hepatology. Otherwise cancer patients can become susceptible to infections or not tolerate the chemotherapy well.

Strauch advises cancer patients to eat and drink what they want. "No matter what the food, it supplies the body with energy and at the same time promotes general well-being and retention of the quality of life," he said.

Raedsch recommends a "high-calorie, balanced diet," the high calories being aimed at keeping the body from losing too much weight during therapy. "And balanced means a sufficient intake of vitamins and trace elements, and not drinking too much alcohol, for example."

Beyond that, there are rudimentary diets specifically for cancer patients, although "you can't cure cancer with food," stressed dietician Gisela Krause-Fabricius.

"You can, however, outwit the cancer cells, as it were," Krause-Fabricius said, noting that cancer cells altered the body's metabolism and used mainly sugar for their own energy needs. "By contrast, they use fat only to a slight degree."

Her advice: "Eat as much fat as possible and little sugar. The cancer cells will then have trouble getting the energy they need for their growth. In addition, more protein is required for metabolism than in a healthy person."

Cancer cells cannot be starved to death in this way, Krause-Fabricius said, but the body's strength can be stabilized or improved. She said it was important to ingest the right kind of fat, such as that in fish, linseed oil, butter and cream. Sweets and foods containing bleached flour should be largely avoided. Following these guidelines will help the body retain muscle mass and weight longer, she said.

Many cancer patients often do not feel like eating, though, because "their sense of smell and taste can change, whether due to the chemotherapy, the radiation therapy or the tumour itself," said Krause-Fabricius, who worked for years in an oncology office.

Strauch said that cancer patients whose symptoms include diarrhoea or vomiting should drink a lot to replace lost fluids and salts.

Patients unable to tolerate a particular food could "try it in a different form," Krause-Fabricius said. If fresh fruit does not go down well, for instance, stewed fruit or fruit smoothies might be better. And if raw salads and vegetables cause diarrhoea, steamed or sauteed vegetables are perhaps easier to stomach.

©2012 Deutsche Presse-Agentur GmbH (Hamburg, Germany)

Visit Deutsche Presse-Agentur GmbH (Hamburg, Germany) at www.dpa.de/English.82.0.html

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How Genetics Determine Flu Risk

Posted March 27, 2012

BREAKTHROUGH discovery by Scots researchers could reveal why some people are more likely to die from flu than others.

A collaborative study by scientists at Edinburgh University’s Roslin Institute and clinicians at NHS Lothian has shown people not protected by a certain gene are at risk of potentially life- threatening reactions to the viruses.

It is the first time researchers have identified a gene which determines our susceptibility and response to flu and other infections, and could pave the way for a screening regime to identify individuals who would benefit from vaccination.

Professor Tim Walsh, a consultant and professor of critical care medicine at Edinburgh University, said: “Flu can be devastating in the very young and elderly, but some previously fit young people can also develop life-threatening lung problems.

“Many young people required prolonged periods in intensive care during the swine flu pandemic and we had little idea why this small number of people was so severely affected. This study provides some clues as to why this may happen.

“It opens avenues for research to develop ways of predicting who might be at risk and where to focus efforts to find new treatments for severe viral infections.”

The gene – known as IFITM3 – produces a protein that protects cells against infections. It is believed to be vital for kick- starting the immune system’s battle against viruses such as swine flu. When present in large quantities, the protein hinders the spread of the flu virus in the lungs. However, people with the variant form of the gene cannot produce as much of this defence protein, thereby leading to a more severe bout of flu.

The study, published in the journal Nature, found patients who ended up in intensive care with potentially fatal complications after developing flu were much more likely to have a variant of this gene, which did not protect against the virus.

The study analysed DNA from patients treated in Scottish intensive care units during the 2009/10 swine flu pandemic. Blood samples were taken from the patients who had been previously fit and healthy.

While the variant is found in only 0.3% of the population, the scientists found it was present in 5.3% of patients in intensive care with flu – suggesting it plays a highly significant role in causing otherwise healthy individuals to fall seriously ill.

Dr Kenneth Baillie, of the Roslin Institute, said: “While most people who contract flu during a pandemic will recover well and not experience serious symptoms, some develop a catastrophic and potentially fatal illness and need to be treated in intensive care. This happens to otherwise healthy, young people.

“The answer as to why some people become seriously affected by flu and others don’t was a mystery, but this study shows for the first time it may be because they are more genetically susceptible to the virus.”

The study, launched after the swine flu pandemic arrived in Scotland in 2009, followed initial research on mice carried out at the Wellcome Trust Sanger Institute near Cambridge.

The Cambridge studies had already indicated mice with the rarer, mutant version of IFITM3 were much more likely to have severe symptoms than mice with the normal version. Now the Scottish research has shown a parallel relationship between flu and the human genome.

Professor Paul Kellam, a co-author on the paper and based at the Wellcome Trust Sanger Institute, said: “This is important for people who have this variant as we predict their immune infections defences could be weakened to some virus infections.

“Ultimately, as we learn more about the genetics of susceptibility to viruses, these people can take informed precautions, such as vaccinations to prevent infection.”

BREAKTHROUGH discovery by Scots researchers could reveal why some people are more likely to die from flu than others.

A collaborative study by scientists at Edinburgh University's Roslin Institute and clinicians at NHS Lothian has shown people not protected by a certain gene are at risk of potentially life- threatening reactions to the viruses.

It is the first time researchers have identified a gene which determines our susceptibility and response to flu and other infections, and could pave the way for a screening regime to identify individuals who would benefit from vaccination.

Professor Tim Walsh, a consultant and professor of critical care medicine at Edinburgh University, said: "Flu can be devastating in the very young and elderly, but some previously fit young people can also develop life-threatening lung problems.

"Many young people required prolonged periods in intensive care during the swine flu pandemic and we had little idea why this small number of people was so severely affected. This study provides some clues as to why this may happen.

"It opens avenues for research to develop ways of predicting who might be at risk and where to focus efforts to find new treatments for severe viral infections."

The gene - known as IFITM3 - produces a protein that protects cells against infections. It is believed to be vital for kick- starting the immune system's battle against viruses such as swine flu. When present in large quantities, the protein hinders the spread of the flu virus in the lungs. However, people with the variant form of the gene cannot produce as much of this defence protein, thereby leading to a more severe bout of flu.

The study, published in the journal Nature, found patients who ended up in intensive care with potentially fatal complications after developing flu were much more likely to have a variant of this gene, which did not protect against the virus.

The study analysed DNA from patients treated in Scottish intensive care units during the 2009/10 swine flu pandemic. Blood samples were taken from the patients who had been previously fit and healthy.

While the variant is found in only 0.3% of the population, the scientists found it was present in 5.3% of patients in intensive care with flu - suggesting it plays a highly significant role in causing otherwise healthy individuals to fall seriously ill.

Dr Kenneth Baillie, of the Roslin Institute, said: "While most people who contract flu during a pandemic will recover well and not experience serious symptoms, some develop a catastrophic and potentially fatal illness and need to be treated in intensive care. This happens to otherwise healthy, young people.

"The answer as to why some people become seriously affected by flu and others don't was a mystery, but this study shows for the first time it may be because they are more genetically susceptible to the virus."

The study, launched after the swine flu pandemic arrived in Scotland in 2009, followed initial research on mice carried out at the Wellcome Trust Sanger Institute near Cambridge.

The Cambridge studies had already indicated mice with the rarer, mutant version of IFITM3 were much more likely to have severe symptoms than mice with the normal version. Now the Scottish research has shown a parallel relationship between flu and the human genome.

Professor Paul Kellam, a co-author on the paper and based at the Wellcome Trust Sanger Institute, said: "This is important for people who have this variant as we predict their immune infections defences could be weakened to some virus infections.

"Ultimately, as we learn more about the genetics of susceptibility to viruses, these people can take informed precautions, such as vaccinations to prevent infection."

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Tobacco Control Programs Work

March 20, 2012

-U.S. tobacco-control programs prevented nearly 800,000 lung cancer deaths in the last quarter of the 20th century, but more than three times as many could have been spared had the entire population stopped smoking in 1965, according to a landmark study released Wednesday.

The study, conducted by researchers at Rice University, the University of Texas M.D. Anderson Cancer Center and other institutions, provides the first numbers showing the life-saving effect of tobacco tax hikes, bans on smoking in public places, limiting underage access and public education campaigns.

“This study is proof of how well these programs work,” said Olga Gorlova, a professor of epidemiology at M.D. Anderson and one of the study authors. “Screening is good secondary prevention, but we now know just how many deaths primary prevention can avert.”

Gorlova said she hopes the findings lead to more aggressive tobacco control efforts. She singled out the need to counter tobacco companies’ targeting of young people, the time when most smokers acquire the habit.

The study, published online Wednesday in the Journal of the National Cancer Institute, was based on sophisticated modeling that estimated the numbers of smoking-related lung cancer deaths from constructed tobacco-use histories of people born from 1890 through 1970. Six different models, the Rice-M.D. Anderson team’s among them, reached similar conclusions.

Despite more than 40 years of tobacco-control programs, lung cancer remains the leading cause of cancer deaths for men and women, killing more than 160,000 annually in the U.S. More than 80 percent of lung cancer cases are attributed to smoking.

Gorlova called the study’s estimate of smoking-related lung cancer deaths on the “low side,” and stressed it did not consider the influence of smoking on other cancers and diseases, such as emphysema and heart disease.

Twin projections

To arrive at their numbers, researchers projected two scenarios — if all smoking in the United States stopped in 1965 and if there were no change in smoking trends starting that year — and compared them to smoking and lung cancer death data. About 2.5 million deaths would have been prevented had everyone stopped smoking, they found.

The 800,000 prevented deaths included 552,0000 men and 243,000 women.

David Sylvia, a spokesman for Philip Morris USA, said company officials couldn’t comment on the study because they hadn’t reviewed it. He acknowledged in a statement that smoking is “addictive and causes serious disease” and said the company agreed with established anti-smoking approaches.

“A complementary strategy, focused on the development of and appropriate communications about potentially lower risk tobacco products, may be one of the most meaningful actions that the Food & jDrug Administration can take to reduce the health effects of smoking,” the statement said.

Lack of will blamed

Smoking rates have declined in America since the 1960s, when the Surgeon General’s Report on Smoking and Health prompted anti-smoking interventions. In 1964, 53 percent of men and 32 percent of women smoked.

By 2008, the numbers had dropped to 23 percent and 18 percent, respectively. But the reduction has slowed in recent years. A surgeon general’s report last week said steep declines in youth smoking and the use of smokeless tobacco had leveled off, a trend that the NCI’s Thomas Glynn attributed to a mid-1990s complacency about anti-smoking efforts. b

Glynn said anti-smoking interventions have picked up again in recent years, particularly tax hikes and restrictions on smoking in public places. In Houston, those restrictions now extend from restaurants and bars to public parks.

Still, in an accompanying editorial in the NCI journal, Glynn asked how, over the past 100 years, “we allowed tobacco to kill and cause disease with such abandon.”

“Despite knowing what works and having the science to back that up, we have often lacked the political and financial will to do what is necessary to take full advantage of our knowledge and put an end to the scourge of tobacco in our society,” wrote Glynn, the NCI’s director of cancer research and trends.

todd.ackerman@chron.com

©2012 the Houston Chronicle

Visit the Houston Chronicle at www.chron.com

Distributed by MCT Information Serfvices

March 20, 2012

-U.S. tobacco-control programs prevented nearly 800,000 lung cancer deaths in the last quarter of the 20th century, but more than three times as many could have been spared had the entire population stopped smoking in 1965, according to a landmark study released Wednesday.

The study, conducted by researchers at Rice University, the University of Texas M.D. Anderson Cancer Center and other institutions, provides the first numbers showing the life-saving effect of tobacco tax hikes, bans on smoking in public places, limiting underage access and public education campaigns.

"This study is proof of how well these programs work," said Olga Gorlova, a professor of epidemiology at M.D. Anderson and one of the study authors. "Screening is good secondary prevention, but we now know just how many deaths primary prevention can avert."

Gorlova said she hopes the findings lead to more aggressive tobacco control efforts. She singled out the need to counter tobacco companies' targeting of young people, the time when most smokers acquire the habit.

The study, published online Wednesday in the Journal of the National Cancer Institute, was based on sophisticated modeling that estimated the numbers of smoking-related lung cancer deaths from constructed tobacco-use histories of people born from 1890 through 1970. Six different models, the Rice-M.D. Anderson team's among them, reached similar conclusions.

Despite more than 40 years of tobacco-control programs, lung cancer remains the leading cause of cancer deaths for men and women, killing more than 160,000 annually in the U.S. More than 80 percent of lung cancer cases are attributed to smoking.

Gorlova called the study's estimate of smoking-related lung cancer deaths on the "low side," and stressed it did not consider the influence of smoking on other cancers and diseases, such as emphysema and heart disease.

Twin projections

To arrive at their numbers, researchers projected two scenarios -- if all smoking in the United States stopped in 1965 and if there were no change in smoking trends starting that year -- and compared them to smoking and lung cancer death data. About 2.5 million deaths would have been prevented had everyone stopped smoking, they found.

The 800,000 prevented deaths included 552,0000 men and 243,000 women.

David Sylvia, a spokesman for Philip Morris USA, said company officials couldn't comment on the study because they hadn't reviewed it. He acknowledged in a statement that smoking is "addictive and causes serious disease" and said the company agreed with established anti-smoking approaches.



"A complementary strategy, focused on the development of and appropriate communications about potentially lower risk tobacco products, may be one of the most meaningful actions that the Food & jDrug Administration can take to reduce the health effects of smoking," the statement said.

Lack of will blamed

Smoking rates have declined in America since the 1960s, when the Surgeon General's Report on Smoking and Health prompted anti-smoking interventions. In 1964, 53 percent of men and 32 percent of women smoked.

By 2008, the numbers had dropped to 23 percent and 18 percent, respectively. But the reduction has slowed in recent years. A surgeon general's report last week said steep declines in youth smoking and the use of smokeless tobacco had leveled off, a trend that the NCI's Thomas Glynn attributed to a mid-1990s complacency about anti-smoking efforts. b

Glynn said anti-smoking interventions have picked up again in recent years, particularly tax hikes and restrictions on smoking in public places. In Houston, those restrictions now extend from restaurants and bars to public parks.

Still, in an accompanying editorial in the NCI journal, Glynn asked how, over the past 100 years, "we allowed tobacco to kill and cause disease with such abandon."

"Despite knowing what works and having the science to back that up, we have often lacked the political and financial will to do what is necessary to take full advantage of our knowledge and put an end to the scourge of tobacco in our society," wrote Glynn, the NCI's director of cancer research and trends.

todd.ackerman@chron.com

©2012 the Houston Chronicle

Visit the Houston Chronicle at www.chron.com

Distributed by MCT Information Serfvices

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Breast-Fed Babies Are Less Picky Preschoolers

Posted March 19, 2012

–Babies who only consume breast milk in their first six months grow into less picky eaters as toddlers, according to research from the University of Illinois at Urbana-Champaign.

Juhee Kim of the university’s kinesiology and community health department looked at data from nutrition surveys of 129 mothers to determine whether the amount of breast-feeding and the introduction of solid foods influenced preschoolers’ food choices.

Kim and her partners found that toddlers who had been exclusively breast-fed for six months were 81 percent less likely to reject foods compared with other preschoolers. The children also were less likely to prefer food that was prepared one way over any other and more willing to try a variety of foods.

The breast-feeding effect on food choices extended to a lesser degree to those preschoolers who were exclusively breast-fed for three months. Any amount of breast-feeding led to less picky eaters compared to children who were fed formula, Kim said.

“National dietary guidelines promote eating more fruits and vegetables, but oftentimes those are the foods least liked by children, especially young children,” Kim said in a statement. “If mothers breast-feed exclusively for the first six months, the children are less likely to reject fruits and vegetables (when they get older).”

The flavor of breast milk can vary depending on the mother’s diet, and researchers believe that breast-fed babies develop a more varied palate because of the changes in taste. It’s also thought to be the reason why children initially prefer the popular foods of their culture.

The researchers also found a correlation between children’s eating habits and the time when they were first fed solid foods. Babies who started eating solids before 4 months old were nearly four times more likely to eat a limited diet or develop a fear of new foods as toddlers. Babies who started eating solids before 6 months were more than twice as likely to reject new foods later.

It’s thought that introducing solid foods too early can upset a baby’s still-developing digestive system, Kim said.

Parents of children who are not breast-fed can reduce their child’s chances of being a picky eater by holding off on introducing solid foods until the baby is 6 months old, she said.

Although pediatricians recommend that babies are exclusively breast-fed through the first six months of life, it’s estimated that just 15 percent of American mothers follow that advice.

Kim’s study was published in the Journal of the American Dietetic Association last fall.

©2012 the St. Louis Post-Dispatch

Visit the St. Louis Post-Dispatch at www.stltoday.com

--Babies who only consume breast milk in their first six months grow into less picky eaters as toddlers, according to research from the University of Illinois at Urbana-Champaign.

Juhee Kim of the university's kinesiology and community health department looked at data from nutrition surveys of 129 mothers to determine whether the amount of breast-feeding and the introduction of solid foods influenced preschoolers' food choices.

Kim and her partners found that toddlers who had been exclusively breast-fed for six months were 81 percent less likely to reject foods compared with other preschoolers. The children also were less likely to prefer food that was prepared one way over any other and more willing to try a variety of foods.

The breast-feeding effect on food choices extended to a lesser degree to those preschoolers who were exclusively breast-fed for three months. Any amount of breast-feeding led to less picky eaters compared to children who were fed formula, Kim said.

"National dietary guidelines promote eating more fruits and vegetables, but oftentimes those are the foods least liked by children, especially young children," Kim said in a statement. "If mothers breast-feed exclusively for the first six months, the children are less likely to reject fruits and vegetables (when they get older)."

The flavor of breast milk can vary depending on the mother's diet, and researchers believe that breast-fed babies develop a more varied palate because of the changes in taste. It's also thought to be the reason why children initially prefer the popular foods of their culture.

The researchers also found a correlation between children's eating habits and the time when they were first fed solid foods. Babies who started eating solids before 4 months old were nearly four times more likely to eat a limited diet or develop a fear of new foods as toddlers. Babies who started eating solids before 6 months were more than twice as likely to reject new foods later.

It's thought that introducing solid foods too early can upset a baby's still-developing digestive system, Kim said.

Parents of children who are not breast-fed can reduce their child's chances of being a picky eater by holding off on introducing solid foods until the baby is 6 months old, she said.

Although pediatricians recommend that babies are exclusively breast-fed through the first six months of life, it's estimated that just 15 percent of American mothers follow that advice.

Kim's study was published in the Journal of the American Dietetic Association last fall.

©2012 the St. Louis Post-Dispatch

Visit the St. Louis Post-Dispatch at www.stltoday.com

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