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IN THIS ISSUE:

Super Foods for Women

Posted May 9, 2013

Times of India

By Mukherjee, Meghna

Feel younger, stay slim and thwart diseases by including these superfoods in your diet. We brought in experts to tell you what you need to eat, to stay fit and healthy. So, sit back and read on as we give you some important tips that work wonders..

Low fat yogurt

High in calcium and protein, low fat yogurt is ideal for women. Nutritionist Pallavi Srivastava says, “Yogurt, being an excellent source of calcium, helps fight osteoporosis. The consumption of yogurt is also said to decrease the risk of breast cancer, reduce irritable bowel syndrome, inflammatory digestive tract disorders — all of which are common in women.” It reduces the risk of stomach ulcers and vaginal infections.

Quantity: 1 bowl every day

Fatty fish

Fatty fish are rich in Omega-3 fatty acids. Salmon, sardines, tuna and mackerel help reduce the risk of blood clot formation that might occur due to the use of contraceptive pills. Bariatric surgeon Dr Abhay Agrawal says, “Fatty fish protects against diseases related to the heart, stroke, hypertension, depression, joint pain, rheumatoid arthritis and reproductive problems, and in some cases even from Alzheimer’s disease.”

Omega-3 helps in optimal brain and vision development of the baby in the case of pregnant or lactating mothers. It is known to boost the level of serotonin, which is a feel-good brain chemical that aids in fighting postpartum depression.

Quantity – 2 to 3 servings every week

Beans

Low in fat and cholesterol; and a good source of protein and fiber, beans fight against heart disease and breast cancer. They are ideal for women who are either affected or have chances of getting colon cancer. An excellent source of vegetable protein, they aid women going through menopause.

Quantity: 3 to 4 servings every week

Dark chocolate

Dark chocolates are said to be rich in protective anti-oxidants that help reduce the risk of stroke and heart disease. It consists of magnesium, manganese, phosphorous and copper zinc, which are important nutrients for maintaining strong bones. Certain studies also suggest that dark chocolate lowers blood pressure, sharpens thinking and hydrates the skin. It’s the perfect stressbuster when a woman is PMSing, and it tastes sensual without being high in calories.

Quantity: One quarter a day

Papaya

An excellent source of potassium and vitamin C, papaya can offset the potentially harmful effects of sodium on blood pressure. A research by the US Department of Health and Human Services suggests that women are at a higher risk of gallstones than men. So, load up on papaya because it helps combat gallbladder diseases. But pregnant women should refrain from papaya (unripe) since it acts as a contraceptive, which can lead to a miscarriage.

Quantity: 2 slices per day

Tomatoes

Tomatoes contain a powerful anti-oxidant — lycopene, which helps reduce the chances of being affected with breast cancer. Nutritionist Mansi Belani says, “Tomatoes are also known to protect from the harmful UV rays of the sun. It helps a woman stay younger and slimmer.”

Quantity: 1 tomato every day

Spinach

Spinach is known to be one of the best sources of folate which prevents birth defects, heart disease, colon cancer and dementia. Spinach also helps our skin from getting damaged due to heat, and delays wrinkling, fine lines and roughness of the skin with comes with age.

Quantity: About 2 to 3 servings a week

Berries

Dr Agrawal suggests, “Like wine, berries protect your body with powerful anti-carcinogenic nutrients — anthocyans, which are believed to play a role in cell repair.” High in vitamin C and folic acid, it is essential for women in their child bearing years. Its powerful anti-oxidant not only protects the heart but also the skin against ageing. Cranberries are known to have a positive impact on your vision, and to help reduce the chances of urinary tract infections which are common in women of all age groups.

Quantity: 3 to 4 servings every week

Whole grains

The consumption of whole grain helps combat blood pressure and a slow metabolism. Srivastava says, “Swapping refined grains like white bread and rice with whole wheat bread, rice, brown rice and oats will add more fibre to your diet and give you a feeling of fullness with fewer calories.” Studies suggest that whole grains help the body retain potassium, which helps in maintaining blood pressure.

Quantity: Once a day

© 2013 Bennett, Coleman & Company Limited

Times of India

By Mukherjee, Meghna

Feel younger, stay slim and thwart diseases by including these superfoods in your diet. We brought in experts to tell you what you need to eat, to stay fit and healthy. So, sit back and read on as we give you some important tips that work wonders..

Low fat yogurt

High in calcium and protein, low fat yogurt is ideal for women. Nutritionist Pallavi Srivastava says, "Yogurt, being an excellent source of calcium, helps fight osteoporosis. The consumption of yogurt is also said to decrease the risk of breast cancer, reduce irritable bowel syndrome, inflammatory digestive tract disorders -- all of which are common in women." It reduces the risk of stomach ulcers and vaginal infections.

Quantity: 1 bowl every day

Fatty fish

Fatty fish are rich in Omega-3 fatty acids. Salmon, sardines, tuna and mackerel help reduce the risk of blood clot formation that might occur due to the use of contraceptive pills. Bariatric surgeon Dr Abhay Agrawal says, "Fatty fish protects against diseases related to the heart, stroke, hypertension, depression, joint pain, rheumatoid arthritis and reproductive problems, and in some cases even from Alzheimer's disease."

Omega-3 helps in optimal brain and vision development of the baby in the case of pregnant or lactating mothers. It is known to boost the level of serotonin, which is a feel-good brain chemical that aids in fighting postpartum depression.

Quantity - 2 to 3 servings every week

Beans

Low in fat and cholesterol; and a good source of protein and fiber, beans fight against heart disease and breast cancer. They are ideal for women who are either affected or have chances of getting colon cancer. An excellent source of vegetable protein, they aid women going through menopause.

Quantity: 3 to 4 servings every week

Dark chocolate

Dark chocolates are said to be rich in protective anti-oxidants that help reduce the risk of stroke and heart disease. It consists of magnesium, manganese, phosphorous and copper zinc, which are important nutrients for maintaining strong bones. Certain studies also suggest that dark chocolate lowers blood pressure, sharpens thinking and hydrates the skin. It's the perfect stressbuster when a woman is PMSing, and it tastes sensual without being high in calories.

Quantity: One quarter a day

Papaya

An excellent source of potassium and vitamin C, papaya can offset the potentially harmful effects of sodium on blood pressure. A research by the US Department of Health and Human Services suggests that women are at a higher risk of gallstones than men. So, load up on papaya because it helps combat gallbladder diseases. But pregnant women should refrain from papaya (unripe) since it acts as a contraceptive, which can lead to a miscarriage.

Quantity: 2 slices per day

Tomatoes

Tomatoes contain a powerful anti-oxidant -- lycopene, which helps reduce the chances of being affected with breast cancer. Nutritionist Mansi Belani says, "Tomatoes are also known to protect from the harmful UV rays of the sun. It helps a woman stay younger and slimmer."

Quantity: 1 tomato every day

Spinach

Spinach is known to be one of the best sources of folate which prevents birth defects, heart disease, colon cancer and dementia. Spinach also helps our skin from getting damaged due to heat, and delays wrinkling, fine lines and roughness of the skin with comes with age.

Quantity: About 2 to 3 servings a week

Berries

Dr Agrawal suggests, "Like wine, berries protect your body with powerful anti-carcinogenic nutrients -- anthocyans, which are believed to play a role in cell repair." High in vitamin C and folic acid, it is essential for women in their child bearing years. Its powerful anti-oxidant not only protects the heart but also the skin against ageing. Cranberries are known to have a positive impact on your vision, and to help reduce the chances of urinary tract infections which are common in women of all age groups.

Quantity: 3 to 4 servings every week

Whole grains

The consumption of whole grain helps combat blood pressure and a slow metabolism. Srivastava says, "Swapping refined grains like white bread and rice with whole wheat bread, rice, brown rice and oats will add more fibre to your diet and give you a feeling of fullness with fewer calories." Studies suggest that whole grains help the body retain potassium, which helps in maintaining blood pressure.

Quantity: Once a day

© 2013 Bennett, Coleman & Company Limited

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Why You Should Include Fish Oil In Your Diet

Posted May 8, 2013

By Rasquinha, Reagan Gavin

Times of India

Fish oil is good for hair, skin and can also combat diseases

For a healthy heart

To protect the heart, one should eat food containing fish oil. It has omega 3 that reduces the risk of heart diseases. It reduces the levels of LDL cholesterol, which is bad cholesterol, and increases the HDL levels or the good cholesterol. Thus fish oil can help to avoid heart strokes.

Go slim, have fish oil

A research in Australia has proved that fish consumption can be used to cure hypertension and obesity. The study has discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective.

Fish oil to fight asthma

People who are suffering from respiratory problems like asthma should eat food containing fish oil says a research. Researchers had put a number of children on a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily.

Cures cancer

Omega 3 fish oil can help prevent three of the most common forms of cancer — breast, colon and prostate. They stop the alteration from a normal healthy cell to a cancerous mass, inhibiting unwanted cellular growth and causing apoptosis, or cellular death, of cancer cells.

For shiny hair

Fish oil enhances the lustre of your hair. Omega three has properties that helps faster hair growth and prevents hair loss. Since most fish are rich in protein, eating fish helps in keeping hair healthy.

It cares for your skin

Fish oil helps in improving the condition of dry skin by making it shiny and glowing. It is useful in treating various skin problems such as eczema, psoriasis, itching, redness of skin, skin lesions and rashes.

For a happy pregnancy

Fish oil is good for pregnant women as the DHA present in it helps in the development of the baby’s eyes and brain. It helps to avoid premature births, low weight at birth, and miscarriage.

© 2013 Bennett, Coleman & Company Limited

Times of India

By Rasquinha, Reagan Gavin

Times of India

Fish oil is good for hair, skin and can also combat diseases

For a healthy heart

To protect the heart, one should eat food containing fish oil. It has omega 3 that reduces the risk of heart diseases. It reduces the levels of LDL cholesterol, which is bad cholesterol, and increases the HDL levels or the good cholesterol. Thus fish oil can help to avoid heart strokes.

Go slim, have fish oil

A research in Australia has proved that fish consumption can be used to cure hypertension and obesity. The study has discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective.

Fish oil to fight asthma

People who are suffering from respiratory problems like asthma should eat food containing fish oil says a research. Researchers had put a number of children on a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily.

Cures cancer

Omega 3 fish oil can help prevent three of the most common forms of cancer -- breast, colon and prostate. They stop the alteration from a normal healthy cell to a cancerous mass, inhibiting unwanted cellular growth and causing apoptosis, or cellular death, of cancer cells.

For shiny hair

Fish oil enhances the lustre of your hair. Omega three has properties that helps faster hair growth and prevents hair loss. Since most fish are rich in protein, eating fish helps in keeping hair healthy.

It cares for your skin

Fish oil helps in improving the condition of dry skin by making it shiny and glowing. It is useful in treating various skin problems such as eczema, psoriasis, itching, redness of skin, skin lesions and rashes.

For a happy pregnancy

Fish oil is good for pregnant women as the DHA present in it helps in the development of the baby's eyes and brain. It helps to avoid premature births, low weight at birth, and miscarriage.

© 2013 Bennett, Coleman & Company Limited

Times of India

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Headache Prevention Tips

Posted May 4, 2013

Regularly popping pills for a headache can make it worse, says a new study. What else can you do?

Have sex

Sex can lead to partial or complete relief from head pain in some migraines, say neurologists. The study found that more than half of sufferers who had intercourse during a migraine episode experienced an improvement in symptoms. It is thought sex triggers the release of endorphins, the body’s natural painkillers, which can reduce or even eliminate a headache.

Don’t buy expensive painkillers

Avoid painkillers that say ‘plus’ and ‘extra’. People choose them because they assume they will work faster, but they simply contain added ingredients like caffeine or codeine that might not be suitable for you. See your GP if you’re taking paracetamol, aspirin and non-steroidal anti-inflammatory drugs for 15 days or more a month.

Sit up straight

Slumping in your chair is the worst thing you can do if your head is pounding. When we slump forward in a C-shape, we kink the head upwards, which can stretch the neck and pinch nerves, causing headaches. So, sit with your feet flat on the floor and keep hips and knees straight, looking ahead.

Avoid ham sandwiches

Ham contains tyramine (a natural substance in preserved foods) and nitrates, which both increase blood flow to the brain, triggering pain. Tyramine is also found in foods that have been preserved, pickled, smoked, marinated or fermented. Cheese and chocolate; and certain fruits like pineapple and bananas, are also high in tyramine or food additives.

Snack on nuts and seeds

These are a great source of the mineral magnesium, which is thought to act as a muscle relaxant. Depleted levels are linked with reduced blood flow to the brain and low blood sugar, which can trigger headaches. Researchers found that up to 50% of migraine sufferers have low levels of magnesium. Other good sources of magnesium include fresh green leafy vegetables, tomato puree, wholegrains, beans, peas, potatoes, oats and yeast extract.

Forget air freshners

Perfumes, aftershaves, strong-smelling soaps, air fresheners and household cleaners contain chemicals that activate nerve cells in our noses, which send signals to the brain. In some people, these nerve signals are strong enough to cause headaches. Open windows and use chemical-free fresheners instead. Use a plant spray half-filled with water and two drops of essential oil and spritz around instead.

Follow the 20/20 rule

Staring at a computer screen for too long can leave you suffering with headaches, sore or tired eyes and even blurred vision. So, look up from your screen every 20 minutes and focus on something 20ft away for 20 seconds.

Be choosy about your takeout

MSG is a commonly used flavour enhancer extracted from an amino acid that occurs naturally in wheat gluten, seaweed and other produce. It’s used in many foods, from flavoured crisps to sausages and sauces — but it’s particularly associated with Chinese and other Asian dishes. For people who have sensitivity to MSG, it can also trigger headaches by dilating blood vessels in the brain. If you think you’re sensitive to MSG, ask whether dishes contain MSG before ordering a meal.

Wear your hair down

Fifty out of 93 women experienced a headache from wearing a ponytail. Plaits, chignons, tight-fitting hats and Alice bands can all cause headaches if the hair is pulled back tight, straining the connective tissue in the scalp. If you have to tie your hair up for work or exercise, try to avoid the socalled Croydon face-lift effect.

Glug plenty of water

Simply drinking a big glass of water and waiting 10 minutes or rubbing the temples and neck for five minutes to relieve any tension is often sufficient to banish a headache.

Don’t have a lie-in

Sleeping in for just half an hour can trigger a headache, particularly in coffee addicts. Because caffeine directly affects the blood vessels in the brain, withdrawal or reduction during weekends — exacerbated by low blood sugar due to a later breakfast — can cause pain. If you’re a regular coffee drinker, try to ensure you have your caffeine fix at the same time eve r y day.

Times of India

© 2013 Bennett, Coleman & Company Limited

Regularly popping pills for a headache can make it worse, says a new study. What else can you do?

Have sex

Sex can lead to partial or complete relief from head pain in some migraines, say neurologists. The study found that more than half of sufferers who had intercourse during a migraine episode experienced an improvement in symptoms. It is thought sex triggers the release of endorphins, the body's natural painkillers, which can reduce or even eliminate a headache.

Don't buy expensive painkillers

Avoid painkillers that say 'plus' and 'extra'. People choose them because they assume they will work faster, but they simply contain added ingredients like caffeine or codeine that might not be suitable for you. See your GP if you're taking paracetamol, aspirin and non-steroidal anti-inflammatory drugs for 15 days or more a month.

Sit up straight

Slumping in your chair is the worst thing you can do if your head is pounding. When we slump forward in a C-shape, we kink the head upwards, which can stretch the neck and pinch nerves, causing headaches. So, sit with your feet flat on the floor and keep hips and knees straight, looking ahead.

Avoid ham sandwiches

Ham contains tyramine (a natural substance in preserved foods) and nitrates, which both increase blood flow to the brain, triggering pain. Tyramine is also found in foods that have been preserved, pickled, smoked, marinated or fermented. Cheese and chocolate; and certain fruits like pineapple and bananas, are also high in tyramine or food additives.

Snack on nuts and seeds

These are a great source of the mineral magnesium, which is thought to act as a muscle relaxant. Depleted levels are linked with reduced blood flow to the brain and low blood sugar, which can trigger headaches. Researchers found that up to 50% of migraine sufferers have low levels of magnesium. Other good sources of magnesium include fresh green leafy vegetables, tomato puree, wholegrains, beans, peas, potatoes, oats and yeast extract.

Forget air freshners

Perfumes, aftershaves, strong-smelling soaps, air fresheners and household cleaners contain chemicals that activate nerve cells in our noses, which send signals to the brain. In some people, these nerve signals are strong enough to cause headaches. Open windows and use chemical-free fresheners instead. Use a plant spray half-filled with water and two drops of essential oil and spritz around instead.

Follow the 20/20 rule

Staring at a computer screen for too long can leave you suffering with headaches, sore or tired eyes and even blurred vision. So, look up from your screen every 20 minutes and focus on something 20ft away for 20 seconds.

Be choosy about your takeout

MSG is a commonly used flavour enhancer extracted from an amino acid that occurs naturally in wheat gluten, seaweed and other produce. It's used in many foods, from flavoured crisps to sausages and sauces -- but it's particularly associated with Chinese and other Asian dishes. For people who have sensitivity to MSG, it can also trigger headaches by dilating blood vessels in the brain. If you think you're sensitive to MSG, ask whether dishes contain MSG before ordering a meal.

Wear your hair down

Fifty out of 93 women experienced a headache from wearing a ponytail. Plaits, chignons, tight-fitting hats and Alice bands can all cause headaches if the hair is pulled back tight, straining the connective tissue in the scalp. If you have to tie your hair up for work or exercise, try to avoid the socalled Croydon face-lift effect.

Glug plenty of water

Simply drinking a big glass of water and waiting 10 minutes or rubbing the temples and neck for five minutes to relieve any tension is often sufficient to banish a headache.

Don't have a lie-in

Sleeping in for just half an hour can trigger a headache, particularly in coffee addicts. Because caffeine directly affects the blood vessels in the brain, withdrawal or reduction during weekends -- exacerbated by low blood sugar due to a later breakfast -- can cause pain. If you're a regular coffee drinker, try to ensure you have your caffeine fix at the same time eve r y day.

Times of India

© 2013 Bennett, Coleman & Company Limited

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Carb-Conscious Delicious Meals

Posted March 6. 2013

Requests for diabetic recipes abound, so this week’s entree suggestions include Diabetic Exchange information. Fragrant Fish Fillets are simmered in a light wine and tomato sauce. Zucchini Tortellini offers a quick vegetarian option.

Reach Glaze at Beverly.Glaze@mail.wvu.edu or 304-634-8449.

Fragrant Fish Fillets

Makes 4 servings. Source: University of Illinois Extension.

1 tablespoon olive oil

1/2 cup fresh mushrooms, sliced

1/2 cup green onions, chopped

1 clove garlic, minced

12 ounces fish fillets

2 tablespoons blush wine, optional

1 fresh tomato, peeled, cored and sliced

2 tablespoons fresh parsley (snipped)

Lemon slices

HEAT olive oil in a large skillet. Add mushrooms, onions and garlic. Saute for 1 to 2 minutes. Add wine, tomato, parsley and fish. Cover and simmer for 5 to 8 minutes or until fish flakes easily with a fork.

REMOVE fillets to a warm platter. Pour tomato sauce over fish. For a thicker sauce, boil down 1 to 3 minutes first. Garnish with lemon wedges.

Nutrition information: 132 calories, 4 grams total fat, 42 milligrams cholesterol, 59 milligrams sodium, 4 grams carbohydrate, 1 gram dietary fiber, 18 grams protein. Exchange: 2 very lean meat, 1 vegetable.

Zucchini Tortellini Toss

Makes 4 servings. Source: University of Illinois Extension.

1 package frozen tortellini

6 to 8 plum tomatoes, chopped

3 to 4 medium zucchini, chopped

1/2 teaspoon garlic salt

1/2 teaspoon basil

1/2 teaspoon oregano

1/4 cup shredded Parmesan cheese

COOK tortellini as directed on package. Heat tomatoes, zucchini, garlic salt, basil and oregano in a medium skillet 3 to 5 minutes until zucchini is tender. Stir in tortellini, cooking 2 to 3 minutes. Serve topped with Parmesan cheese.

Nutrition information: 352 calories, 8 grams total fat, 50 milligrams cholesterol, 388 milligrams sodium, 54 grams carbohydrate, 4 grams dietary fiber, 17 grams protein. Exchanges: 3 starch, 2 vegetable, 1 high-fat meat.

Italian Chicken

Makes 6 servings. Source: University of Illinois Extension.

6 4-ounce skinless, boneless chicken breasts

3 tablespoons flour

1 tablespoon olive oil

2 tablespoons onion, minced

1/2 teaspoon minced garlic

1 cup tomato sauce

1/2 teaspoon rosemary

1/4 teaspoon pepper

1/2 teaspoon basil

1/2 teaspoon oregano

DREDGE chicken in flour. In a 10-inch nonstick skillet, heat oil over medium heat until hot. Add chicken and cook 2 to 5 minutes on each side, turning occasionally until lightly browned. Using tongs, remove chicken from skillet. Set aside.

SAUT the onion and garlic in the same skillet until softened. Add tomato sauce and seasonings. Using a wooden spoon, stir well. Cook, stirring frequently until liquid is reduced by half (3 to 4 minutes). Return chicken to skillet.

COOK until sauce thickens and chicken is heated through.

Nutrition information: 234 calories, 6 grams total fat, 96 milligrams cholesterol, 331 milligrams sodium, 6 grams carbohydrate, 1 gram dietary fiber, 36 grams protein. Exchanges: 5 very lean meats, 1 vegetable.

Cinnamon Lime Chicken

Makes 4 servings. Source: University of Illinois Extension.

4 boneless, skinless chicken breasts

1 teaspoon salt

1/2 teaspoon cinnamon

1 tablespoon olive oil

1/2 medium white onion, chopped

2 cloves garlic, minced

Juice from 3 limes

HEAT oven to 400 .

COMBINE salt and cinnamon. Rub mixture into chicken breasts. Place chicken on baking sheet and cook in the oven until juices run clear, approximately 15 to 20 minutes.

REMOVE chicken from oven and let cool. While chicken is cooling, mince onion and garlic. Saute in frying pan. Tear cooked chicken into thin strips. Place chicken in pan with onion and garlic. Add lime juice.

SIMMER for about 15 minutes or until hot. Serve by itself or with corn tortillas.

Nutrition information: 198 calories, 7 grams total fat, 74 milligrams cholesterol, 648 milligrams sodium, 8 grams carbohydrate, 2 grams dietary fiber, 28 grams protein. Exchange: 4 lean meat, 0.5 carbohydrate.

Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin and marital or family status. This material was funded, in part, by the USDA’s Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.

Shopping list

Fresh mushrooms Green onions Plum tomatoes Onion Limes Fresh parsley Zucchini Tomato sauce Manicotti shells Spaghetti sauce Fish fillets Chicken breasts Frozen tortellini Blush wine Mozzarella cheese

Bevery Glaze, MS

Master of science, human nutrition and food science, and WVU Extension specialist, FNP adult program

Posted March 6. 2013

Requests for diabetic recipes abound, so this week's entree suggestions include Diabetic Exchange information. Fragrant Fish Fillets are simmered in a light wine and tomato sauce. Zucchini Tortellini offers a quick vegetarian option.

Reach Glaze at Beverly.Glaze@mail.wvu.edu or 304-634-8449.

Fragrant Fish Fillets

Makes 4 servings. Source: University of Illinois Extension.

1 tablespoon olive oil

1/2 cup fresh mushrooms, sliced

1/2 cup green onions, chopped

1 clove garlic, minced

12 ounces fish fillets

2 tablespoons blush wine, optional

1 fresh tomato, peeled, cored and sliced

2 tablespoons fresh parsley (snipped)

Lemon slices

HEAT olive oil in a large skillet. Add mushrooms, onions and garlic. Saute for 1 to 2 minutes. Add wine, tomato, parsley and fish. Cover and simmer for 5 to 8 minutes or until fish flakes easily with a fork.

REMOVE fillets to a warm platter. Pour tomato sauce over fish. For a thicker sauce, boil down 1 to 3 minutes first. Garnish with lemon wedges.

Nutrition information: 132 calories, 4 grams total fat, 42 milligrams cholesterol, 59 milligrams sodium, 4 grams carbohydrate, 1 gram dietary fiber, 18 grams protein. Exchange: 2 very lean meat, 1 vegetable.

Zucchini Tortellini Toss

Makes 4 servings. Source: University of Illinois Extension.

1 package frozen tortellini

6 to 8 plum tomatoes, chopped

3 to 4 medium zucchini, chopped

1/2 teaspoon garlic salt

1/2 teaspoon basil

1/2 teaspoon oregano

1/4 cup shredded Parmesan cheese

COOK tortellini as directed on package. Heat tomatoes, zucchini, garlic salt, basil and oregano in a medium skillet 3 to 5 minutes until zucchini is tender. Stir in tortellini, cooking 2 to 3 minutes. Serve topped with Parmesan cheese.

Nutrition information: 352 calories, 8 grams total fat, 50 milligrams cholesterol, 388 milligrams sodium, 54 grams carbohydrate, 4 grams dietary fiber, 17 grams protein. Exchanges: 3 starch, 2 vegetable, 1 high-fat meat.

Italian Chicken

Makes 6 servings. Source: University of Illinois Extension.

6 4-ounce skinless, boneless chicken breasts

3 tablespoons flour

1 tablespoon olive oil

2 tablespoons onion, minced

1/2 teaspoon minced garlic

1 cup tomato sauce

1/2 teaspoon rosemary

1/4 teaspoon pepper

1/2 teaspoon basil

1/2 teaspoon oregano

DREDGE chicken in flour. In a 10-inch nonstick skillet, heat oil over medium heat until hot. Add chicken and cook 2 to 5 minutes on each side, turning occasionally until lightly browned. Using tongs, remove chicken from skillet. Set aside.

SAUT the onion and garlic in the same skillet until softened. Add tomato sauce and seasonings. Using a wooden spoon, stir well. Cook, stirring frequently until liquid is reduced by half (3 to 4 minutes). Return chicken to skillet.

COOK until sauce thickens and chicken is heated through.

Nutrition information: 234 calories, 6 grams total fat, 96 milligrams cholesterol, 331 milligrams sodium, 6 grams carbohydrate, 1 gram dietary fiber, 36 grams protein. Exchanges: 5 very lean meats, 1 vegetable.

Cinnamon Lime Chicken

Makes 4 servings. Source: University of Illinois Extension.

4 boneless, skinless chicken breasts

1 teaspoon salt

1/2 teaspoon cinnamon

1 tablespoon olive oil

1/2 medium white onion, chopped

2 cloves garlic, minced

Juice from 3 limes

HEAT oven to 400 .

COMBINE salt and cinnamon. Rub mixture into chicken breasts. Place chicken on baking sheet and cook in the oven until juices run clear, approximately 15 to 20 minutes.

REMOVE chicken from oven and let cool. While chicken is cooling, mince onion and garlic. Saute in frying pan. Tear cooked chicken into thin strips. Place chicken in pan with onion and garlic. Add lime juice.

SIMMER for about 15 minutes or until hot. Serve by itself or with corn tortillas.

Nutrition information: 198 calories, 7 grams total fat, 74 milligrams cholesterol, 648 milligrams sodium, 8 grams carbohydrate, 2 grams dietary fiber, 28 grams protein. Exchange: 4 lean meat, 0.5 carbohydrate.



Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin and marital or family status. This material was funded, in part, by the USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.

Shopping list

Fresh mushrooms Green onions Plum tomatoes Onion Limes Fresh parsley Zucchini Tomato sauce Manicotti shells Spaghetti sauce Fish fillets Chicken breasts Frozen tortellini Blush wine Mozzarella cheese



Bevery Glaze, MS

Master of science, human nutrition and food science, and WVU Extension specialist, FNP adult program

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Lifestyle Changes Lead to Weight Loss and Fewer Medical Problems

Posted Feb 22, 2013

Deloris Brown, 46, said the most important part of her losing more than 70 pounds was making the decision.

She had some help, though. She wrestled with pre-diabetes, asthma and an autoimmune disease that often saw her in an emergency room as her immune system turned on her.

But that’s over, now, she said.

“I can’t remember when I last used my inhaler,” Brown said. “And I’m saving money because I haven’t had to buy the asthma medicine — and that was $140 for 30 pills.”

She put on pounds over the years because of her diet, which included a lot of stress eating and fried food, and the Prednisone, a drug she took for asthma and to fight off the autoimmune reactions. Weight gain and high blood glucose levels are a side effect of the drug.

Brown used a weight-loss method that scares a lot of people: She changed her diet, ate less and exercises nearly every day.

Brown decided in mid-2011 to lose weight, when she saw the first announcement for a new program called “Tread the Med” at the Washington University School of Medicine where Brown works.

“I’d been wanting to lose weight, so (friends and co-worker) formed a team to participate,” she said. The program assigned participants to walk 10,000 steps a day by walking around the hospital campus and other walking.

Tread the Med was “an initiative to get employees up and walking so they could have exercise in their daily lives,” said Betsy Snyder, wellness coordinator for Washington University School of Medicine. “We chose walking because so many people can do it and it’s so easy to do, the benefits are numerous and it leads to a less stressful walk.”

Each participant gets a pedometer with a goal of 10,000 steps per day for 100 days, Snyder said. People can build up to the goal while some are able to do 10,000 steps, she said.

“The purpose was that if you walk or do anything for 100 days, it becomes a habit,” she said. “Hopefully people continue walking after the program.”

That’s what Brown did. She joined the first session more than a year ago, then joined the second session.

During that second session, though, she had an asthma attack that set off the autoimmune disease. She had hives, rashes and other things that came with allergy attacks plus the asthma, she said.

“I knew then I had to lose weight, something to get my health under control,” she said.

She approached a childhood friend, Briant K. Mitchell, who ran a fitness center in Jamestown Mall. “She came to me crying,” he said. “I told her if she follows my program, she’ll get rid of the weight and be healthier.”

Mitchell says he caters mainly to people whose health depends on dropping weight. “Most of my clients have diabetes or pre-diabetes and hypertension,” he said. He and two physicians who were clients of his, created the eating program that Brown adopted.

“It’s the right amount of carbohydrates, nutritious food, six small meals a day,” he said, “and exercise for an hour four times a week.”

That was last spring. By the end of summer, she was missing 70 pounds. More importantly, her health numbers had improved and her asthma and autoimmune symptoms had vanished.

She said she might have weighed more than 229 pounds. “But that was the first time she weighed.”

She still works out with Mitchell and was in the second round of the Tread to Med program when she joined the fitness program. She’s in the third session now.

Each day she walks around the medical school with friends and co-workers. “That’s what’s good about this,” she said. “People asked how I did it and then they joined me and started walking too.”

The best part is that she feels better, she said. “I can do more, I have more energy and I feel so much better,” she said.

“My daughter told me when I lost the weight, Mama, I can get my arms around you now.”

Do you know a “How I did it?”

Suggest a candidate to:

Email — harry.jackson@post-dispatch.com

Phone — 314-340-8234′

©2013 the St. Louis Post-Dispatch

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

Distributed by MCT Information Services

Deloris Brown, 46, said the most important part of her losing more than 70 pounds was making the decision.

She had some help, though. She wrestled with pre-diabetes, asthma and an autoimmune disease that often saw her in an emergency room as her immune system turned on her.

But that's over, now, she said.

"I can't remember when I last used my inhaler," Brown said. "And I'm saving money because I haven't had to buy the asthma medicine -- and that was $140 for 30 pills."

She put on pounds over the years because of her diet, which included a lot of stress eating and fried food, and the Prednisone, a drug she took for asthma and to fight off the autoimmune reactions. Weight gain and high blood glucose levels are a side effect of the drug.

Brown used a weight-loss method that scares a lot of people: She changed her diet, ate less and exercises nearly every day.

Brown decided in mid-2011 to lose weight, when she saw the first announcement for a new program called "Tread the Med" at the Washington University School of Medicine where Brown works.

"I'd been wanting to lose weight, so (friends and co-worker) formed a team to participate," she said. The program assigned participants to walk 10,000 steps a day by walking around the hospital campus and other walking.

Tread the Med was "an initiative to get employees up and walking so they could have exercise in their daily lives," said Betsy Snyder, wellness coordinator for Washington University School of Medicine. "We chose walking because so many people can do it and it's so easy to do, the benefits are numerous and it leads to a less stressful walk."

Each participant gets a pedometer with a goal of 10,000 steps per day for 100 days, Snyder said. People can build up to the goal while some are able to do 10,000 steps, she said.

"The purpose was that if you walk or do anything for 100 days, it becomes a habit," she said. "Hopefully people continue walking after the program."

That's what Brown did. She joined the first session more than a year ago, then joined the second session.

During that second session, though, she had an asthma attack that set off the autoimmune disease. She had hives, rashes and other things that came with allergy attacks plus the asthma, she said.

"I knew then I had to lose weight, something to get my health under control," she said.

She approached a childhood friend, Briant K. Mitchell, who ran a fitness center in Jamestown Mall. "She came to me crying," he said. "I told her if she follows my program, she'll get rid of the weight and be healthier."

Mitchell says he caters mainly to people whose health depends on dropping weight. "Most of my clients have diabetes or pre-diabetes and hypertension," he said. He and two physicians who were clients of his, created the eating program that Brown adopted.

"It's the right amount of carbohydrates, nutritious food, six small meals a day," he said, "and exercise for an hour four times a week."

That was last spring. By the end of summer, she was missing 70 pounds. More importantly, her health numbers had improved and her asthma and autoimmune symptoms had vanished.

She said she might have weighed more than 229 pounds. "But that was the first time she weighed."

She still works out with Mitchell and was in the second round of the Tread to Med program when she joined the fitness program. She's in the third session now.

Each day she walks around the medical school with friends and co-workers. "That's what's good about this," she said. "People asked how I did it and then they joined me and started walking too."

The best part is that she feels better, she said. "I can do more, I have more energy and I feel so much better," she said.

"My daughter told me when I lost the weight, Mama, I can get my arms around you now."

Do you know a "How I did it?"

Suggest a candidate to:

Email -- harry.jackson@post-dispatch.com

Phone -- 314-340-8234'

©2013 the St. Louis Post-Dispatch

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

Distributed by MCT Information Services

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Diet Soda Drinkers Beware

Posted Feb 20, 2013

If sugary sodas are as bad for you as nutritionists and, increasingly, local officials nationwide insist, it stands to reason a drink containing a sugar substitute might be better for you, right? Not so fast! Studies of diet soda’s health impact are delivering mixed messages.

While there are some folks who like the taste of diet sodas – thinking of you, die-hard Tab fans – most folks pop for a diet beverage because it holds out the promise of lost weight. Some studies suggest it delivers on that; others disagree.

“Diet sodas have no calories,” said Marion Nestle, the New York University professor, author of “What to Eat” and expert in nutrition and public policy. “But on a population basis, they seem to have no impact on weight. Indeed, their use has increased in parallel with the rising prevalence of obesity.”

She said the leading theory, as yet unproven, is “that the sweet taste fools the brain into thinking sweet calories are coming and reacts with hormonal and other metabolic signals accordingly. It’s easy to compensate for missing calories. But I don’t think anyone really knows what’s going on.”

Meanwhile, other studies of diet soda claim consumption may increase your chances of having a stroke or developing metabolic syndrome, which can lead to cardiovascular disease. Tina Ruggiero, a registered dietitian based in Tierra Verde, Fla., said that cardiovascular risk is particularly seen in men.

“That doesn’t mean one diet soda a day will lead to a heart attack, but there’s some sort of connection,” she said.

Somewhat more supportive of diet sodas is Michael Jacobson, executive director of Center for Science in the Public Interest. The Washington, D.C.-based health advocacy group just released an animated short film targeting the health impacts of regular soda and sugary drinks called “The Real Bears” (realbears.org).

“Diet soda is much better than regular soda. It lacks 10 teaspoons of sugar per 12 ounces,” he said, noting studies have shown people drinking regular soda have gained weight, while those consuming diet soda have not.

“There’s good evidence diet soda doesn’t make you obese,” he said. “I think it’s better to drink diet soda (than regular), but diet soda does have its drawbacks.”

There’s caffeine, he noted, which can affect some people. Phosphoric acids can promote tooth decay. There have been safety questions about the ingredients used in caramel coloring formulas and the artificial sweeteners used.

The tug of war over the relative health merits of diet sodas can bewilder consumers and cause tension in the scientific and food communities.

Witness the recent kerfuffle over an article in the American Journal of Clinical Nutrition. The article outlined a scientific study of the health impacts of aspartame, an artificial sweetener used in diet sodas. The study suggested the possibility of an increased risk of lymphoma and leukemia because of diet soda consumption. But researchers affiliated with the Harvard School of Public Health, Harvard Medical School and Brigham and Women’s Hospital in Boston couldn’t rule out chance as an explanation for their findings.

According to NPR, which reported on the study, the hospital’s public relations department issued a press release “exaggerating” the correlation between these cancers and the sweetener in diet soda. That was followed by the hospital pulling back on the press release, terming the study’s data as “weak.” And that touched off much speculation about why there was apparent backpedaling on the study.

There will be continued research, no doubt, into diet sodas. The question for right now is: Should you drink one next time you’re thirsty? The answer, nutritionists say, depends very much on your health, your diet and how much diet soda you drink.

“People who drink an occasional soda won’t have a problem,” said Michelle Dudash, author of the new book “Clean Eating for Busy Families.”

Two for you? It’s the folks who drink soda regularly, like two cans every day, who are more at risk for soda-related health issues, said Dudash, a registered dietitian from Scottsdale, Ariz.

Better to switch than fight? A move from regular soda to diet soda is generally seen healthwise as a good move, but not as good as forgoing soda.

“One can of soda contains 140 calories, all from added sugar,” Dudash said. “For someone who has the habit of drinking a six-pack of regular soda per day, switching to diet soda is a step in the right direction, with the goal being to gradually taper that amount down.”

Enjoy in moderation. Diet sodas are not a health food but a recreational, fun food that’s OK to have once in a while, Dudash said. The trouble lies in people thinking that since diet sodas have zero calories, they can have as much of it as they want. Not so.

“It’s not nutritious at all,” she said. “It’s one of those in-moderation foods.”

Define moderation? One diet soda every other day is “probably fine,” said Kristin Kirkpatrick, manager of wellness nutrition services at the Cleveland Clinic’s Wellness Institute in Ohio. More frequent consumption can foster a dependency for sweet flavors, she said.

Ruggiero treats herself to one diet soda a week.

“But I have a very good diet,” she quickly adds. “It’s a little treat when I want something fizzy or sweet. It’s not replacing more healthy items in my diet. I eat very well, I exercise, so I keep a little stash in my fridge.”

Diet soda and kids? “No artificial sweetener has any place in a child’s diet, and that goes for diet soda too,” Dudash said. Better to serve water or a nutrient-rich beverage, she added.

What is sweetening that drink? While the U.S. government recognizes a number of artificial sweeteners as safe for consumers, health organizations and advocacy groups have expressed differing views on them. They note some artificial sweeteners are still being studied, others need to be studied, and still more need to be restudied properly.

The Center for Science in the Public Interest posts a “Chemical Cuisine” page on its website (cspinet.org) rating the risk of various food additives, including artificial sweeteners. Sucralose is on the “safe” list. Aspartame is listed under CSPI’s “caution” column. On the “avoid” list are saccharin and acesulfame-potassium, which is sometimes used with sucralose in products.

Read the labels. Jacobson said the best option is to look for a product sweetened entirely by sucralose, followed by a product using sucralose mixed with acesulfame-potassium.

Still, when it comes to diet sodas, Jacobson believes the fewer, the better.

“The best diet drink would be water or water mixed with fruit juice, seltzer or seltzer mixed with fruit juice,” he said.

If sugary sodas are as bad for you as nutritionists and, increasingly, local officials nationwide insist, it stands to reason a drink containing a sugar substitute might be better for you, right? Not so fast! Studies of diet soda's health impact are delivering mixed messages.

While there are some folks who like the taste of diet sodas - thinking of you, die-hard Tab fans - most folks pop for a diet beverage because it holds out the promise of lost weight. Some studies suggest it delivers on that; others disagree.

"Diet sodas have no calories," said Marion Nestle, the New York University professor, author of "What to Eat" and expert in nutrition and public policy. "But on a population basis, they seem to have no impact on weight. Indeed, their use has increased in parallel with the rising prevalence of obesity."

She said the leading theory, as yet unproven, is "that the sweet taste fools the brain into thinking sweet calories are coming and reacts with hormonal and other metabolic signals accordingly. It's easy to compensate for missing calories. But I don't think anyone really knows what's going on."

Meanwhile, other studies of diet soda claim consumption may increase your chances of having a stroke or developing metabolic syndrome, which can lead to cardiovascular disease. Tina Ruggiero, a registered dietitian based in Tierra Verde, Fla., said that cardiovascular risk is particularly seen in men.

"That doesn't mean one diet soda a day will lead to a heart attack, but there's some sort of connection," she said.

Somewhat more supportive of diet sodas is Michael Jacobson, executive director of Center for Science in the Public Interest. The Washington, D.C.-based health advocacy group just released an animated short film targeting the health impacts of regular soda and sugary drinks called "The Real Bears" (realbears.org).

"Diet soda is much better than regular soda. It lacks 10 teaspoons of sugar per 12 ounces," he said, noting studies have shown people drinking regular soda have gained weight, while those consuming diet soda have not.

"There's good evidence diet soda doesn't make you obese," he said. "I think it's better to drink diet soda (than regular), but diet soda does have its drawbacks."

There's caffeine, he noted, which can affect some people. Phosphoric acids can promote tooth decay. There have been safety questions about the ingredients used in caramel coloring formulas and the artificial sweeteners used.

The tug of war over the relative health merits of diet sodas can bewilder consumers and cause tension in the scientific and food communities.

Witness the recent kerfuffle over an article in the American Journal of Clinical Nutrition. The article outlined a scientific study of the health impacts of aspartame, an artificial sweetener used in diet sodas. The study suggested the possibility of an increased risk of lymphoma and leukemia because of diet soda consumption. But researchers affiliated with the Harvard School of Public Health, Harvard Medical School and Brigham and Women's Hospital in Boston couldn't rule out chance as an explanation for their findings.

According to NPR, which reported on the study, the hospital's public relations department issued a press release "exaggerating" the correlation between these cancers and the sweetener in diet soda. That was followed by the hospital pulling back on the press release, terming the study's data as "weak." And that touched off much speculation about why there was apparent backpedaling on the study.

There will be continued research, no doubt, into diet sodas. The question for right now is: Should you drink one next time you're thirsty? The answer, nutritionists say, depends very much on your health, your diet and how much diet soda you drink.

"People who drink an occasional soda won't have a problem," said Michelle Dudash, author of the new book "Clean Eating for Busy Families."

Two for you? It's the folks who drink soda regularly, like two cans every day, who are more at risk for soda-related health issues, said Dudash, a registered dietitian from Scottsdale, Ariz.

Better to switch than fight? A move from regular soda to diet soda is generally seen healthwise as a good move, but not as good as forgoing soda.

"One can of soda contains 140 calories, all from added sugar," Dudash said. "For someone who has the habit of drinking a six-pack of regular soda per day, switching to diet soda is a step in the right direction, with the goal being to gradually taper that amount down."

Enjoy in moderation. Diet sodas are not a health food but a recreational, fun food that's OK to have once in a while, Dudash said. The trouble lies in people thinking that since diet sodas have zero calories, they can have as much of it as they want. Not so.

"It's not nutritious at all," she said. "It's one of those in-moderation foods."

Define moderation? One diet soda every other day is "probably fine," said Kristin Kirkpatrick, manager of wellness nutrition services at the Cleveland Clinic's Wellness Institute in Ohio. More frequent consumption can foster a dependency for sweet flavors, she said.

Ruggiero treats herself to one diet soda a week.

"But I have a very good diet," she quickly adds. "It's a little treat when I want something fizzy or sweet. It's not replacing more healthy items in my diet. I eat very well, I exercise, so I keep a little stash in my fridge."

Diet soda and kids? "No artificial sweetener has any place in a child's diet, and that goes for diet soda too," Dudash said. Better to serve water or a nutrient-rich beverage, she added.

What is sweetening that drink? While the U.S. government recognizes a number of artificial sweeteners as safe for consumers, health organizations and advocacy groups have expressed differing views on them. They note some artificial sweeteners are still being studied, others need to be studied, and still more need to be restudied properly.

The Center for Science in the Public Interest posts a "Chemical Cuisine" page on its website (cspinet.org) rating the risk of various food additives, including artificial sweeteners. Sucralose is on the "safe" list. Aspartame is listed under CSPI's "caution" column. On the "avoid" list are saccharin and acesulfame-potassium, which is sometimes used with sucralose in products.

Read the labels. Jacobson said the best option is to look for a product sweetened entirely by sucralose, followed by a product using sucralose mixed with acesulfame-potassium.

Still, when it comes to diet sodas, Jacobson believes the fewer, the better.

"The best diet drink would be water or water mixed with fruit juice, seltzer or seltzer mixed with fruit juice," he said.

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Eating Nuts May Help Manage Weight

Posted Dec 31, 2012

Could a food that sounds like it’s bad for you actually be good for you? That’s nuts, said June Puett, University of Tennessee Extension agent.

“Nuts are high in calories and fat, but those calories are loaded with nutrition,” she said.

According to Puett, research indicates that eating nuts daily may serve as an effective tool in weight loss and weight management.

“The fiber and protein in nuts helps make you feel fuller longer, so you are less hungry, and that means you may eat less,” she said. “Not all the fat in whole nuts is absorbed — from 4 percent to 17 percent passes out of the body undigested.”

But you can get too much of a good thing, she cautioned.

“Even though the fat found in nuts is healthier than some sources, going overboard could lead to excess calorie intake. Limit yourself to a small handful daily, and instead of simply adding nuts to your diet, eat them in replacement of saturated-fat foods,” Puett said. “Consumers should also watch out for the sodium in packaged nuts. Unsalted varieties are widely available.”

Puett also recommends nut butters, available in almond, cashew and peanut varieties. As sandwich fillings, they are a better choice than full-fat cheeses and most deli meats, she said.

If shopping for ready-made peanut butter, it’s important to read labels, as hydrogenated fats and sugar are often added to peanut butter, she said.

For ultimate freshness, she recommends making your own by grinding up shelled nuts in a food processor.

“The volume will be approximately half of what you started with, so one cup of nuts will yield about one-half cup of nut butter,” she said. “The oil content of the nut will determine the smoothness or graininess of the spread. Higher-fat nuts make creamier paste.”

Store the nut butter in the refrigerator. Before spreading, let it sit at room temperature for a few minutes.

“Spread peanut butter on your morning waffle, whole-grain toast or midmorning crackers,” Puett suggested. “Add a tablespoon of peanut butter to your morning smoothie.”

For a quick, delicious sauce, combine peanut butter, coconut milk and ready-to-use thai red or green curry paste. “Pour over healthy sauteed vegetables,” she said, “[or] use as a cooking sauce for tofu or salmon.”

To add life to cooked brown rice, toss with sesame oil, chopped peanuts, scallions, sweet red pepper, parsley and currants, she said.

Nuts also may be sprinkled into salads, yogurt, cereal, pasta and cooked vegetables as well as muffin or pancake batter.

Tara Plumlee, CEO of A Silverware Affair (www.a silverwareaffair.net), said that nuts are often used in her catering company’s menu. Generally, pecans and walnuts are used in salads and desserts, pistachios in entrees and peanuts and peanut butter in certain pies and Asian sauces.

“They are great toppings for salads or can be candied for a sweet treat,” she added. “The possibilities are really endless.”

Plumlee, a vegetarian, said nuts are an easy way to add protein to one’s diet.

“They can be eaten on the go, which is super great for my busy lifestyle, and are generally easily accessible,” she said. “I travel with nuts in my bag everywhere I go for quick snacks, salad toppers at restaurants and the like.”

Because nuts are high in fat, Puett recommends buying them in small quantities to prevent rancidity.

“Store in a cool, dry place since heat, light and humidity can speed up rancidity. Keep in the refrigerator or freezer for longer storage,” she said.

Though nuts have many dietary benefits, they can be harmful to some people. According to kidshealth.org, peanuts are among the most common allergy-causing foods, and they often find their way into things you wouldn’t imagine. Chili, for example, may be thickened with ground peanuts, the website noted. If allergy testing shows that someone has a peanut or tree nut allergy, a medical professional will provide guidelines on what to do.

“Peanuts aren’t actually a true nut; they’re a legume (in the same family as peas and lentils),” the information noted. “But the proteins in peanuts are similar in structure to those in tree nuts. For this reason, people who are allergic to peanuts can also be allergic to tree nuts, such as almonds, Brazil nuts, walnuts, hazelnuts, macadamias, pistachios, pecans and cashews.”

A Silverware Affair’s Pistachio-Encrusted Fish

1/2 cup shelled pistachios

2 tablespoons grated parmesan cheese

2 teaspoons dried oregano

21/2 tablespoons mustard (honey, Dijon, spicy brown, whatever you like)

4 small fish fillets (any mild white fish), patted dry

Salt and pepper, to taste

Mix pistachios, parmesan cheese and oregano in a blender or food processor, and pulse a few times to get coarse mixture. Pour the mixture onto a large plate, and spread it out until it forms a thin, flat layer.

Spread the mustard over the tops of the dry fish fillets, and dip the mustard-covered portion into the pistachio mixture. Season with salt and pepper. Place the fillets, crusted side facing up, on a baking sheet. Bake at 425 F for about 12 minutes or until the fish appears flaky.

— Tara Plumlee

Pumpkin Nut Bread

Great as a snack, breakfast or dessert, this recipe makes one large loaf or two mini loaves. The bread also freezes well. Freeze on a plate six hours, wrap frozen loaf in heavy-duty aluminum foil and return to the freezer for up to six months.

2 cups all-purpose flour or 1 cup whole-wheat flour and 1 cup all-purpose flour

2 teaspoons baking powder

1/2 teaspoon baking soda

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/2 teaspoon ground nutmeg

1 cup fresh pumpkin puree or 1 cup solid-pack canned pumpkin

1 cup sugar

1/2 cup skim milk

2 eggs, slightly beaten

1/4 cup vegetable oil

1/2 cup each: chopped pecans and black walnuts (may substitute raisins or any combination to equal one cup)

Heat oven to 350 F.

Sift together flour, baking powder, baking soda, cinnamon, salt and nutmeg. In a large mixing bowl, combine pumpkin, sugar, milk and eggs. Mix well. Add dry ingredients, oil and nuts, mixing until just moistened. Batter will be slightly lumpy. Do not overmix.

Spoon batter into well-greased (use vegetable oil) 9- by 5-inch loaf pan or two 71/2- by 33/4-inch loaf pans (may use aluminum pans). Place pans in middle of the oven and bake 65 minutes for a large loaf or 50 minutes for two mini loaves, or until a wooden pick inserted in the center comes out clean.

Cool 10 minutes in the pan. Use a knife to go around the edge of the pan to loosen bread from the sides of the pan, invert and cool on a cooling rack or plate. Slice and serve.

Peanut Sauce

3/4 teaspoon cayenne pepper

3 tablespoons peanut butter

1 teaspoon minced garlic

5 tablespoons vegetable oil

1 tablespoon sesame oil

2 tablespoons brown sugar

1/4 cup soy sauce

Mix ingredients, and stir until smooth. Adjust seasonings to taste.

Candied Walnuts

1 cup walnut halves

1 tablespoon honey

1 tablespoon water

1 teaspoon vegetable oil

1/4 cup granulated sugar

1/2 teaspoon salt

Heat oven to 325 F. Place walnuts on a baking sheet, and toast 10 to 15 minutes or until golden. Combine honey, water and oil in a skillet, and bring to boil. Reduce heat to medium, and stir in walnuts. Cook, stirring frequently until all liquid has evaporated, about 1 minute. Transfer nuts to a bowl. Combine sugar and salt, and toss with nuts. Spread nuts on a cookie sheet to cool and dry. Sprinkle on any salad. Store in an airtight container.

©2012 the Chattanooga Times/Free Press (Chattanooga, Tenn.)

Visit the Chattanooga Times/Free Press (Chattanooga, Tenn.) at www.timesfreepress.com

Distributed by MCT Information Services

Could a food that sounds like it's bad for you actually be good for you? That's nuts, said June Puett, University of Tennessee Extension agent.

"Nuts are high in calories and fat, but those calories are loaded with nutrition," she said.

According to Puett, research indicates that eating nuts daily may serve as an effective tool in weight loss and weight management.

"The fiber and protein in nuts helps make you feel fuller longer, so you are less hungry, and that means you may eat less," she said. "Not all the fat in whole nuts is absorbed -- from 4 percent to 17 percent passes out of the body undigested."

But you can get too much of a good thing, she cautioned.

"Even though the fat found in nuts is healthier than some sources, going overboard could lead to excess calorie intake. Limit yourself to a small handful daily, and instead of simply adding nuts to your diet, eat them in replacement of saturated-fat foods," Puett said. "Consumers should also watch out for the sodium in packaged nuts. Unsalted varieties are widely available."

Puett also recommends nut butters, available in almond, cashew and peanut varieties. As sandwich fillings, they are a better choice than full-fat cheeses and most deli meats, she said.

If shopping for ready-made peanut butter, it's important to read labels, as hydrogenated fats and sugar are often added to peanut butter, she said.

For ultimate freshness, she recommends making your own by grinding up shelled nuts in a food processor.

"The volume will be approximately half of what you started with, so one cup of nuts will yield about one-half cup of nut butter," she said. "The oil content of the nut will determine the smoothness or graininess of the spread. Higher-fat nuts make creamier paste."

Store the nut butter in the refrigerator. Before spreading, let it sit at room temperature for a few minutes.

"Spread peanut butter on your morning waffle, whole-grain toast or midmorning crackers," Puett suggested. "Add a tablespoon of peanut butter to your morning smoothie."

For a quick, delicious sauce, combine peanut butter, coconut milk and ready-to-use thai red or green curry paste. "Pour over healthy sauteed vegetables," she said, "[or] use as a cooking sauce for tofu or salmon."

To add life to cooked brown rice, toss with sesame oil, chopped peanuts, scallions, sweet red pepper, parsley and currants, she said.

Nuts also may be sprinkled into salads, yogurt, cereal, pasta and cooked vegetables as well as muffin or pancake batter.

Tara Plumlee, CEO of A Silverware Affair (www.a silverwareaffair.net), said that nuts are often used in her catering company's menu. Generally, pecans and walnuts are used in salads and desserts, pistachios in entrees and peanuts and peanut butter in certain pies and Asian sauces.

"They are great toppings for salads or can be candied for a sweet treat," she added. "The possibilities are really endless."

Plumlee, a vegetarian, said nuts are an easy way to add protein to one's diet.

"They can be eaten on the go, which is super great for my busy lifestyle, and are generally easily accessible," she said. "I travel with nuts in my bag everywhere I go for quick snacks, salad toppers at restaurants and the like."

Because nuts are high in fat, Puett recommends buying them in small quantities to prevent rancidity.

"Store in a cool, dry place since heat, light and humidity can speed up rancidity. Keep in the refrigerator or freezer for longer storage," she said.

Though nuts have many dietary benefits, they can be harmful to some people. According to kidshealth.org, peanuts are among the most common allergy-causing foods, and they often find their way into things you wouldn't imagine. Chili, for example, may be thickened with ground peanuts, the website noted. If allergy testing shows that someone has a peanut or tree nut allergy, a medical professional will provide guidelines on what to do.

"Peanuts aren't actually a true nut; they're a legume (in the same family as peas and lentils)," the information noted. "But the proteins in peanuts are similar in structure to those in tree nuts. For this reason, people who are allergic to peanuts can also be allergic to tree nuts, such as almonds, Brazil nuts, walnuts, hazelnuts, macadamias, pistachios, pecans and cashews."

A Silverware Affair's Pistachio-Encrusted Fish

1/2 cup shelled pistachios

2 tablespoons grated parmesan cheese

2 teaspoons dried oregano

21/2 tablespoons mustard (honey, Dijon, spicy brown, whatever you like)

4 small fish fillets (any mild white fish), patted dry

Salt and pepper, to taste

Mix pistachios, parmesan cheese and oregano in a blender or food processor, and pulse a few times to get coarse mixture. Pour the mixture onto a large plate, and spread it out until it forms a thin, flat layer.

Spread the mustard over the tops of the dry fish fillets, and dip the mustard-covered portion into the pistachio mixture. Season with salt and pepper. Place the fillets, crusted side facing up, on a baking sheet. Bake at 425 F for about 12 minutes or until the fish appears flaky.

-- Tara Plumlee

Pumpkin Nut Bread

Great as a snack, breakfast or dessert, this recipe makes one large loaf or two mini loaves. The bread also freezes well. Freeze on a plate six hours, wrap frozen loaf in heavy-duty aluminum foil and return to the freezer for up to six months.

2 cups all-purpose flour or 1 cup whole-wheat flour and 1 cup all-purpose flour

2 teaspoons baking powder

1/2 teaspoon baking soda

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/2 teaspoon ground nutmeg

1 cup fresh pumpkin puree or 1 cup solid-pack canned pumpkin

1 cup sugar

1/2 cup skim milk

2 eggs, slightly beaten

1/4 cup vegetable oil

1/2 cup each: chopped pecans and black walnuts (may substitute raisins or any combination to equal one cup)

Heat oven to 350 F.

Sift together flour, baking powder, baking soda, cinnamon, salt and nutmeg. In a large mixing bowl, combine pumpkin, sugar, milk and eggs. Mix well. Add dry ingredients, oil and nuts, mixing until just moistened. Batter will be slightly lumpy. Do not overmix.

Spoon batter into well-greased (use vegetable oil) 9- by 5-inch loaf pan or two 71/2- by 33/4-inch loaf pans (may use aluminum pans). Place pans in middle of the oven and bake 65 minutes for a large loaf or 50 minutes for two mini loaves, or until a wooden pick inserted in the center comes out clean.

Cool 10 minutes in the pan. Use a knife to go around the edge of the pan to loosen bread from the sides of the pan, invert and cool on a cooling rack or plate. Slice and serve.

Peanut Sauce

3/4 teaspoon cayenne pepper

3 tablespoons peanut butter

1 teaspoon minced garlic

5 tablespoons vegetable oil

1 tablespoon sesame oil

2 tablespoons brown sugar

1/4 cup soy sauce

Mix ingredients, and stir until smooth. Adjust seasonings to taste.

Candied Walnuts

1 cup walnut halves

1 tablespoon honey

1 tablespoon water

1 teaspoon vegetable oil

1/4 cup granulated sugar

1/2 teaspoon salt

Heat oven to 325 F. Place walnuts on a baking sheet, and toast 10 to 15 minutes or until golden. Combine honey, water and oil in a skillet, and bring to boil. Reduce heat to medium, and stir in walnuts. Cook, stirring frequently until all liquid has evaporated, about 1 minute. Transfer nuts to a bowl. Combine sugar and salt, and toss with nuts. Spread nuts on a cookie sheet to cool and dry. Sprinkle on any salad. Store in an airtight container.

©2012 the Chattanooga Times/Free Press (Chattanooga, Tenn.)

Visit the Chattanooga Times/Free Press (Chattanooga, Tenn.) at www.timesfreepress.com

Distributed by MCT Information Services

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Natural Headache Help

Posted Sept 23, 2012

According to new guidance from Britain’s National Institute for Health and Clinical Excellence’s (NICE) up to one million people in the UK are trapped in a “vicious cycle” of taking pain relief, only for that to cause more headaches.

The reason this happens is unclear, but don’t despair, there are other ways to stem the throb of a headache, without resorting to the little white pills. Here are four to try:

1. Acupuncture – NICE recomends this for tension and migraine headaches. Not that convenient compared to a couple of Nurofen caplets, mind.

2. Water – often that aching brow is just down to simple dehydration.

3. Tiger balm white – it might not find favour with NICE, but some of the Trending team find applying this herbal preparation to their temples eases pain.

4. Massage – try rubbing away the tension, or better yet, get someone else to manipulate your sore scalp.

According to new guidance from Britain's National Institute for Health and Clinical Excellence's (NICE) up to one million people in the UK are trapped in a "vicious cycle" of taking pain relief, only for that to cause more headaches.

The reason this happens is unclear, but don't despair, there are other ways to stem the throb of a headache, without resorting to the little white pills. Here are four to try:

1. Acupuncture - NICE recomends this for tension and migraine headaches. Not that convenient compared to a couple of Nurofen caplets, mind.

2. Water - often that aching brow is just down to simple dehydration.

3. Tiger balm white - it might not find favour with NICE, but some of the Trending team find applying this herbal preparation to their temples eases pain.

4. Massage - try rubbing away the tension, or better yet, get someone else to manipulate your sore scalp.

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Alternative Migraine Therapies

Posted Sept 3, 2012

Headaches, including migraine and tension-type headaches, are a huge medical concern in the United States, affecting more than 45 million Americans.

While some people are affected by headaches only intermittently, many have frequent debilitating symptoms that lead to work absences and loss of income.

The American Academy of Neurology and the American Headache Society recently published new guidelines for the prevention of migraine headaches, and the updated guidelines now endorse the use of several alternative therapies to help keep migraine headaches at bay.

The botanical supplement that received the most attention in the new guidelines is Petadolex, which is the herb butterbur. Studies have shown that 75 mg of Petadolex taken twice daily can reduce the frequency, duration and intensity of migraine headaches by close to 50 percent, which is comparable to many of the prescription medications used to prevent migraines.

Butterbur seems to work by reducing spasms in arteries in the brain; it also acts as an anti-inflammatory agent. Butterbur is also effective in reducing allergy symptoms, so if you have both migraine headaches and allergies, butterbur would be a good choice for you.

It is generally well tolerated, though in sensitive people it may actually cause headaches and allergic-type symptoms, especially in those who are allergic to ragweed, marigolds and similar plants. The main concern with butterbur however is that if not prepared properly, it can be contaminated with pyrrolizidine alkaloids, which are carcinogenic; they can also cause liver and kidney damage.

If you try butterbur, be sure to purchase a product that says “PA-Free,” like Petadolex. Data suggest that Petadolex is safe in kids ages 6-17; it is not recommended in pregnancy or during lactation, however.

Other supplements may also help to prevent migraine headaches; magnesium is probably one of the best. Many people in the U.S. are felt to be magnesium-deficient, either from poor diet or from the daily consumption of stomach acid medications and diuretics.

Coffee, alcohol, soda and salt can also lower magnesium levels. The dose that seems to be the most effective for headache prevention is 600 mg of magnesium taken at bedtime. If you are prone to loose stools, look for magnesium glycinate or magnesium gluconate, which are less likely to cause diarrhea. If you have kidney disease, do not take high-dose magnesium supplements without talking with your doctor.

Coenzyme Q10 (ubiquinol) may also reduce headaches, usually by about 30 percent; studies have shown that 100 mg three times daily is the effective dose; kids need smaller doses. The main side effect from Coenzyme Q10 is on your wallet – it’s expensive. Melatonin may also be useful for both migraines and cluster headaches; doses range from 3 to 10 mg at bedtime.

Feverfew has been one of the most popular herbs used to prevent migraines, though it may not work that well in capsule form. In England however, people traditionally chew two to three fresh feverfew leaves per day to prevent migraines, and in one study more than 70 percent of patients using feverfew in this way had reduced headaches.

Another treatment that can work wonders for migraine headaches is acupuncture. A review article published in 2009 by the well-respected Cochrane Collaboration suggested that acupuncture was at least as effective, and possibly even more effective, for migraine prevention than standard drug treatments, and it has fewer side effects to boot. Many alternative therapies take two to three months to take full effect, so be patient if you elect to try one of these.

And finally, don’t forget about lifestyle changes. Stress is a huge trigger for migraine headaches, and daily relaxation techniques like biofeedback and meditation can be very helpful in reducing headache recurrence. Stick to a schedule of regular healthy meals and snacks, and don’t skimp on sleep. With a healthy lifestyle and the addition of a few herbs and supplements, you should be able to significantly reduce your risk of migraines.

(Drs. Kay Judge and Maxine Barish-Wreden are medical directors of Sutter Downtown Integrative Medicine program in Sacramento, Calif. Have a question related to alternative medicine? Email adrenaline@sacbee.com.)

Headaches, including migraine and tension-type headaches, are a huge medical concern in the United States, affecting more than 45 million Americans.

While some people are affected by headaches only intermittently, many have frequent debilitating symptoms that lead to work absences and loss of income.

The American Academy of Neurology and the American Headache Society recently published new guidelines for the prevention of migraine headaches, and the updated guidelines now endorse the use of several alternative therapies to help keep migraine headaches at bay.

The botanical supplement that received the most attention in the new guidelines is Petadolex, which is the herb butterbur. Studies have shown that 75 mg of Petadolex taken twice daily can reduce the frequency, duration and intensity of migraine headaches by close to 50 percent, which is comparable to many of the prescription medications used to prevent migraines.

Butterbur seems to work by reducing spasms in arteries in the brain; it also acts as an anti-inflammatory agent. Butterbur is also effective in reducing allergy symptoms, so if you have both migraine headaches and allergies, butterbur would be a good choice for you.

It is generally well tolerated, though in sensitive people it may actually cause headaches and allergic-type symptoms, especially in those who are allergic to ragweed, marigolds and similar plants. The main concern with butterbur however is that if not prepared properly, it can be contaminated with pyrrolizidine alkaloids, which are carcinogenic; they can also cause liver and kidney damage.

If you try butterbur, be sure to purchase a product that says "PA-Free," like Petadolex. Data suggest that Petadolex is safe in kids ages 6-17; it is not recommended in pregnancy or during lactation, however.

Other supplements may also help to prevent migraine headaches; magnesium is probably one of the best. Many people in the U.S. are felt to be magnesium-deficient, either from poor diet or from the daily consumption of stomach acid medications and diuretics.

Coffee, alcohol, soda and salt can also lower magnesium levels. The dose that seems to be the most effective for headache prevention is 600 mg of magnesium taken at bedtime. If you are prone to loose stools, look for magnesium glycinate or magnesium gluconate, which are less likely to cause diarrhea. If you have kidney disease, do not take high-dose magnesium supplements without talking with your doctor.

Coenzyme Q10 (ubiquinol) may also reduce headaches, usually by about 30 percent; studies have shown that 100 mg three times daily is the effective dose; kids need smaller doses. The main side effect from Coenzyme Q10 is on your wallet - it's expensive. Melatonin may also be useful for both migraines and cluster headaches; doses range from 3 to 10 mg at bedtime.

Feverfew has been one of the most popular herbs used to prevent migraines, though it may not work that well in capsule form. In England however, people traditionally chew two to three fresh feverfew leaves per day to prevent migraines, and in one study more than 70 percent of patients using feverfew in this way had reduced headaches.

Another treatment that can work wonders for migraine headaches is acupuncture. A review article published in 2009 by the well-respected Cochrane Collaboration suggested that acupuncture was at least as effective, and possibly even more effective, for migraine prevention than standard drug treatments, and it has fewer side effects to boot. Many alternative therapies take two to three months to take full effect, so be patient if you elect to try one of these.

And finally, don't forget about lifestyle changes. Stress is a huge trigger for migraine headaches, and daily relaxation techniques like biofeedback and meditation can be very helpful in reducing headache recurrence. Stick to a schedule of regular healthy meals and snacks, and don't skimp on sleep. With a healthy lifestyle and the addition of a few herbs and supplements, you should be able to significantly reduce your risk of migraines.

(Drs. Kay Judge and Maxine Barish-Wreden are medical directors of Sutter Downtown Integrative Medicine program in Sacramento, Calif. Have a question related to alternative medicine? Email adrenaline@sacbee.com.)

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Low Vitamin D and Stroke Risk

Posted July 8, 2012

A decades-long study of more than 7,000 Japanese-American men in Hawaii has yielded valuable insight into the possible connection between a lack of vitamin D and increased risk of stroke later in life.

The results of the study were reported Thursday in the medical journal Stroke, published by the American Heart Association.

Gotaro Kojima, lead author of the study and geriatric medicine fellow at the University of Hawaii’s John A. Burns School of Medicine, said the study “confirms that eating foods rich in vitamin D might be beneficial for stroke prevention.”

The study tracked 7,385 Japanese-American men living on Oahu who were part of the Kuakini Honolulu Heart Program. All were between the ages of 45 and 68 when the study began in 1965.

The participants were divided into four groups according to the amount of vitamin D they had consumed. Researchers tracked the participants’ health records through 1999 to determine the incidence of stroke.

The study found that participants who consumed the least dietary vitamin D had a 22 percent higher risk of stroke and a 27 percent higher risk of ischemic (blood clot-related) stroke compared with those who consumed the highest levels of vitamin D. Researchers adjusted the findings for age, total calorie intake, body-mass index, hypertension and other significant health factors.

Vitamin D is a nutrient that can prevent rickets in children and bone loss in adults. It is also believed to lower a person’s risk of cancer, diabetes and other diseases.

Vitamin D is absorbed from sunlight, but this process becomes more difficult as people age, Kojima said. People can supplement their vitamin D intake by consuming fortified milk and breakfast cereals, fatty fish and egg yolks.

Kojima said it is unclear whether the results of the study could be applied to different ethnic groups or to women.

©2012 The Honolulu Star-Advertiser

Visit The Honolulu Star-Advertiser at www.staradvertiser.com

Posted July 8, 2012

A decades-long study of more than 7,000 Japanese-American men in Hawaii has yielded valuable insight into the possible connection between a lack of vitamin D and increased risk of stroke later in life.

The results of the study were reported Thursday in the medical journal Stroke, published by the American Heart Association.

Gotaro Kojima, lead author of the study and geriatric medicine fellow at the University of Hawaii's John A. Burns School of Medicine, said the study "confirms that eating foods rich in vitamin D might be beneficial for stroke prevention."

The study tracked 7,385 Japanese-American men living on Oahu who were part of the Kuakini Honolulu Heart Program. All were between the ages of 45 and 68 when the study began in 1965.

The participants were divided into four groups according to the amount of vitamin D they had consumed. Researchers tracked the participants' health records through 1999 to determine the incidence of stroke.

The study found that participants who consumed the least dietary vitamin D had a 22 percent higher risk of stroke and a 27 percent higher risk of ischemic (blood clot-related) stroke compared with those who consumed the highest levels of vitamin D. Researchers adjusted the findings for age, total calorie intake, body-mass index, hypertension and other significant health factors.

Vitamin D is a nutrient that can prevent rickets in children and bone loss in adults. It is also believed to lower a person's risk of cancer, diabetes and other diseases.

Vitamin D is absorbed from sunlight, but this process becomes more difficult as people age, Kojima said. People can supplement their vitamin D intake by consuming fortified milk and breakfast cereals, fatty fish and egg yolks.

Kojima said it is unclear whether the results of the study could be applied to different ethnic groups or to women.

©2012 The Honolulu Star-Advertiser

Visit The Honolulu Star-Advertiser at www.staradvertiser.com

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It’s OK, Play with Your Food

Posted April 11, 2012

OK, admit it: The only carrots you eat are pre-peeled and bagged. You’ve been buying chicken tenders so long you’ve forgotten that the bird comes with bones and skin. And the only dough you ever touch these days has George Washington’s face on it.

Maybe it’s time to get back in touch with food and let your fingers do the learning.

“Your hands are your most important tools,” says chef Daniel Patterson of San Francisco’s Michelin-starred COI. “You don’t understand ingredients unless you touch them.

“Technology is very good,” adds Patterson, who lets machines aerate, puree and vacuum-seal foods at his restaurant. “But technology is not as good as the human body. The information that you get from your hands, from all your senses, really, is vastly more complex and textured than from a machine.”

Cookbook author Pam Anderson heartily endorses the use of one’s hands in the kitchen.

“Often in interviews, one of the questions people ask me is, ‘What’s your favorite kitchen tool?’ and I say, ‘My favorite kitchen tool is my hands.’ Any tool beyond that is simply an extension of my hands,” she says. “People are always amazed.”

In Anderson’s latest book, “Cook Without a Book: Meatless Meals” (Rodale, $32.50), her hands show up in many photos, from mixing scones to pressing liquid in chopped cucumbers through a sieve.

“When you go in the kitchen, wash your hands and touch, smell, taste, look, freely,” the Connecticut mom says. “That’s definitely my philosophy and my approach. My kids will vouch for that.”

Along with your sense of taste, says Patterson, touch is one of the most important ways you can understand food if you pay attention and develop a “sensory memory.”

“When you touch a vegetable and it’s limp – a carrot or beet – you know what that’s going to do to the final product because you’ve cooked those kind of carrots and you have this memory that connects something that’s too soft with an end product that’s diminished in its spirit,” he says. “The sensory experience of touch becomes linked to taste. It’s one of the first ways you learn what things taste like without even tasting them.

“There’s an intimacy with touch,” adds Patterson. “There’s an engagement on a very close level. And if you don’t have that connection or you’re not willing to make that connection, what you’ve lost – it’s like having a relationship with somebody you never touch.”

Using your hands to mix a biscuit or cookie dough, or using a knife and your hands to cut a hunk of beef into stew cubes or whole chicken into quarters, elevates cooking beyond following a recipe.

Yet learning that can be a challenge. At The Culinary Institute of America, or CIA, in Hyde Park, N.Y., students work on learning the degree of doneness of different foods, from fish to vegetables, and the correct feel of a variety of doughs.

Occasionally, chef Howard “Corky” Clark, a CIA culinary arts professor, undercooks, overcooks and correctly cooks pieces of fish so students can feel each. “It’s not easy to get people to not look, but to feel,” he says.

And when students knead doughs, “chefs will walk by and say it needs more flour, then come back in a minute and say, ‘I could tell it needed more flour by the way it looked and the way it handled. Now do you feel the difference between what you were kneading and what it is now?’ so they can actually feel the difference,” Clark adds. “With vegetables, we teach them to stick a knife in it. Then I say, check one. Feel it. With a broccoli stem, you have to know that it’s going to break apart but not be mushy.”

“Don’t look, learn to feel,” says Clark. “How do I know that there’s not enough flour or too much flour? How do I know that? How do I know that I’ve developed enough gluten? It’s in the way it feels.”

TV’s renowned kitchen geek-cookbook author Alton Brown understands the importance of touch in the kitchen. In “I’m Just Here for More Food” (Stewart, Tabori & Chang, $35), he writes about trying to replicate his grandmother’s biscuits.

“For years I tried to clone the tender little jewels of goodness that came out of her oven.” He tinkered with everything – ingredients, oven temps, etc. – without success. One day, he watched her make them: Her arthritic fingers, unable to knead the dough, simply patted it. “It’s the detail that made all the difference in the world.”

REACH OUT AND …

Cookbook author Pam Anderson suggests:

Toss a salad: It’s a good way “to evenly coat and spread oil and salt and pepper over all my salad greens and get them well coated. Then add your vinegar and get that evenly coated. You can feel it. With tongs, you’re about 8 inches away from the source.”

Knead it: Use a food processor to make yeast doughs, “but there’s nothing like pulling pizza dough or bread dough out of the food processor, pouring it onto the countertop and giving it that final 30 seconds to a minute kneading to pull it into that baby’s-butt smooth texture.”

Brush vs. hands: “I use a brush for egg washes on bread and pastries, (but) if I’m coating meat with oil and salt and pepper before searing it, that’s generally a hand process for me. You’re more efficient with your hands usually than a tool.”

OK, admit it: The only carrots you eat are pre-peeled and bagged. You've been buying chicken tenders so long you've forgotten that the bird comes with bones and skin. And the only dough you ever touch these days has George Washington's face on it.

Maybe it's time to get back in touch with food and let your fingers do the learning.

"Your hands are your most important tools," says chef Daniel Patterson of San Francisco's Michelin-starred COI. "You don't understand ingredients unless you touch them.

"Technology is very good," adds Patterson, who lets machines aerate, puree and vacuum-seal foods at his restaurant. "But technology is not as good as the human body. The information that you get from your hands, from all your senses, really, is vastly more complex and textured than from a machine."

Cookbook author Pam Anderson heartily endorses the use of one's hands in the kitchen.

"Often in interviews, one of the questions people ask me is, 'What's your favorite kitchen tool?' and I say, 'My favorite kitchen tool is my hands.' Any tool beyond that is simply an extension of my hands," she says. "People are always amazed."

In Anderson's latest book, "Cook Without a Book: Meatless Meals" (Rodale, $32.50), her hands show up in many photos, from mixing scones to pressing liquid in chopped cucumbers through a sieve.

"When you go in the kitchen, wash your hands and touch, smell, taste, look, freely," the Connecticut mom says. "That's definitely my philosophy and my approach. My kids will vouch for that."

Along with your sense of taste, says Patterson, touch is one of the most important ways you can understand food if you pay attention and develop a "sensory memory."

"When you touch a vegetable and it's limp - a carrot or beet - you know what that's going to do to the final product because you've cooked those kind of carrots and you have this memory that connects something that's too soft with an end product that's diminished in its spirit," he says. "The sensory experience of touch becomes linked to taste. It's one of the first ways you learn what things taste like without even tasting them.

"There's an intimacy with touch," adds Patterson. "There's an engagement on a very close level. And if you don't have that connection or you're not willing to make that connection, what you've lost - it's like having a relationship with somebody you never touch."

Using your hands to mix a biscuit or cookie dough, or using a knife and your hands to cut a hunk of beef into stew cubes or whole chicken into quarters, elevates cooking beyond following a recipe.

Yet learning that can be a challenge. At The Culinary Institute of America, or CIA, in Hyde Park, N.Y., students work on learning the degree of doneness of different foods, from fish to vegetables, and the correct feel of a variety of doughs.

Occasionally, chef Howard "Corky" Clark, a CIA culinary arts professor, undercooks, overcooks and correctly cooks pieces of fish so students can feel each. "It's not easy to get people to not look, but to feel," he says.

And when students knead doughs, "chefs will walk by and say it needs more flour, then come back in a minute and say, 'I could tell it needed more flour by the way it looked and the way it handled. Now do you feel the difference between what you were kneading and what it is now?' so they can actually feel the difference," Clark adds. "With vegetables, we teach them to stick a knife in it. Then I say, check one. Feel it. With a broccoli stem, you have to know that it's going to break apart but not be mushy."

"Don't look, learn to feel," says Clark. "How do I know that there's not enough flour or too much flour? How do I know that? How do I know that I've developed enough gluten? It's in the way it feels."

TV's renowned kitchen geek-cookbook author Alton Brown understands the importance of touch in the kitchen. In "I'm Just Here for More Food" (Stewart, Tabori & Chang, $35), he writes about trying to replicate his grandmother's biscuits.

"For years I tried to clone the tender little jewels of goodness that came out of her oven." He tinkered with everything - ingredients, oven temps, etc. - without success. One day, he watched her make them: Her arthritic fingers, unable to knead the dough, simply patted it. "It's the detail that made all the difference in the world."

REACH OUT AND ...

Cookbook author Pam Anderson suggests:

Toss a salad: It's a good way "to evenly coat and spread oil and salt and pepper over all my salad greens and get them well coated. Then add your vinegar and get that evenly coated. You can feel it. With tongs, you're about 8 inches away from the source."

Knead it: Use a food processor to make yeast doughs, "but there's nothing like pulling pizza dough or bread dough out of the food processor, pouring it onto the countertop and giving it that final 30 seconds to a minute kneading to pull it into that baby's-butt smooth texture."

Brush vs. hands: "I use a brush for egg washes on bread and pastries, (but) if I'm coating meat with oil and salt and pepper before searing it, that's generally a hand process for me. You're more efficient with your hands usually than a tool."

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The Best Diet to Lose Weight

Posted April 9, 2012

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Mediterranean Diet Provides Healthy Benefits

Posted March 19, 2012

The Mediterranean diet is a heart-healthy diet that incorporates olive oil and even a glass of red wine and can reduce the risk of heart disease, a local dietitian said Monday.

A survey of more than 1.5 million healthy adults showed those utilizing the Mediterranean diet had a reduced risk of cardiovascular mortality, a reduced incident of cancer and cancer mortality, and reduced incidences of Parkinson’s and Alzheimer’s diseases, according to the Mayo Clinic.

“The Mediterranean diet has been shown to reduce the incidents of many chronic diseases and it can improve health,” said Cindy Shipman, a registered dietitian at Bay Medical Center. “The thing that is important to remember is that it’s not just a diet; it’s a lifestyle. It promotes meals that are satisfying and healthy.”

The key concepts is it is a plant-based diet that uses fish, low fat, dairy and produce with a small amount of meat and sweets.

“It is a diet of super foods that make you feel good, and with less meat you can cut shopping costs,” Shipman said. “It also stresses fruits that are in season.”

The Mediterranean diet also emphasizes daily exercise, whole grains, replacing butter with healthy fats such as olive and canola oil, and using herbs and spices instead of salt to flavor foods. The Mediterranean diet was ranked as a top three diet by U.S. News and World Report.

“It’s not a fad diet; it’s been around for 200 years,” Shipman said. “Avoid fad diets. Instead of improving health, it can give people health problems.”

The Mediterranean diet encourages eating fish and poultry at least twice a week and eating red meat no more than a few times a month. Another healthy diet Shipman recommends is the DASH diet, which was developed to fight high blood pressure.

The DASH diet is not as well-known, but it can help prevent and control diabetes and is heart-healthy. The diet — DASH stands for Dietary Approaches to Stop Hypertension — aims at reducing the amount of sodium consumed. The basic diet includes lots o f whole grains, fruits, vegetables and low-fat dairy products, and is low in saturated fat and cholesterol.

For more information about the diets, Shipman recommends visiting DASHdiet.com, oldways.com and oldwayspt.org. n

©2012 The News Herald (Panama City, Fla.)

The Mediterranean diet is a heart-healthy diet that incorporates olive oil and even a glass of red wine and can reduce the risk of heart disease, a local dietitian said Monday.

A survey of more than 1.5 million healthy adults showed those utilizing the Mediterranean diet had a reduced risk of cardiovascular mortality, a reduced incident of cancer and cancer mortality, and reduced incidences of Parkinson's and Alzheimer's diseases, according to the Mayo Clinic.

"The Mediterranean diet has been shown to reduce the incidents of many chronic diseases and it can improve health," said Cindy Shipman, a registered dietitian at Bay Medical Center. "The thing that is important to remember is that it's not just a diet; it's a lifestyle. It promotes meals that are satisfying and healthy."

The key concepts is it is a plant-based diet that uses fish, low fat, dairy and produce with a small amount of meat and sweets.

"It is a diet of super foods that make you feel good, and with less meat you can cut shopping costs," Shipman said. "It also stresses fruits that are in season."

The Mediterranean diet also emphasizes daily exercise, whole grains, replacing butter with healthy fats such as olive and canola oil, and using herbs and spices instead of salt to flavor foods. The Mediterranean diet was ranked as a top three diet by U.S. News and World Report.

"It's not a fad diet; it's been around for 200 years," Shipman said. "Avoid fad diets. Instead of improving health, it can give people health problems."

The Mediterranean diet encourages eating fish and poultry at least twice a week and eating red meat no more than a few times a month. Another healthy diet Shipman recommends is the DASH diet, which was developed to fight high blood pressure.

The DASH diet is not as well-known, but it can help prevent and control diabetes and is heart-healthy. The diet -- DASH stands for Dietary Approaches to Stop Hypertension -- aims at reducing the amount of sodium consumed. The basic diet includes lots o f whole grains, fruits, vegetables and low-fat dairy products, and is low in saturated fat and cholesterol.

For more information about the diets, Shipman recommends visiting DASHdiet.com, oldways.com and oldwayspt.org. n

©2012 The News Herald (Panama City, Fla.)

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Diet Can Determine Cancer Risk

Posted March 18, 2012

Eating better and getting more physical activity can lower cancer risk, the latest studies show, and the American Cancer Society (ACS) has updated its prevention guidelines to reflect the new research.

With North Carolina having one of the nation’s highest obesity rates, the ACS is hoping to change habits in the Tar Heel state — starting with school children.

The focus is on weight control through nutrition and staying active. Obese people change their body chemistry with higher levels of insulin and estrogen, the ACS said, which raises the risk of cancer, said Colleen Doyle, ACS director of nutrition and physical activity — and North Carolina’s traditional menu of fried and grease-laden food doesn’t help.

“As we age, we often go back to those comfort foods that we were given as a child,” said Doyle. “So it’s a diet that we’ve adopted over a course of time that’s harder to break.”

“Research shows that there may be a link with eating healthy foods and reducing the risk for cancer,” said Richmond County Cooperative Extension Agent for Family and Consumer Sciences, Sarah Mammarella. “There are cancer-fighting components, called phytochemicals and antioxidants, that are found in whole grains, and brightly colored fruits and vegetables. Phytochemicals and antioxidants can protect us from cancer by neutralizing free radicals and/or preventing cancer causing agents from forming.”

Curbing the problem of obesity starts in the school system, Doyle said, where one in three North Carolina children from ages 10 through 17 are obese.

“We are encouraging the Legislature to adopt increased health standards for foods sold outside the school lunch program in all North Carolina schools,” said Doyle.

“The Richmond County Health Department has an excellent partnership with Richmond County Schools Grades K-3 through our Operation Healthy Kids Initiative,” said Richmond County Health Department Director Tommy Jarrell. “This curriculum based initiative includes physical activity components. It has been in place for the past five or six years and recent results indicate very positive results with reduced BMI for students in grades K-3. We certainly work to encourage regular physical activity for all age groups as a way to improve our health and well being. This is done through a variety of methods including Health Education Programs, Clinic Education, etc.”

Excessive weight is a factor in 14 percent to 20 percent of U.S. cancer deaths, according to the cancer society, adding that those who follow the new recommendations for diet and exercise also will also reduce their risk of cardiovascular disease.

Some of the new guidelines are lifestyle choices, such as maintaining a lifelong healthy weight, being physically active, limiting alcohol consumption and consuming a diet rich in plant-based foods. The ACS also recommends limiting processed and red meat.

“The American Cancer Society’s new guidelines focus on all aspects of leading a healthy lifestyle. In addition to decreasing cancer risk, these guidelines could also be used to decrease the risk for obesity, diabetes and heart disease,” said Mammarella.

An overview of the new guidelines is online at cancer.org.

— Staff Writer Dawn M. Kurry can be reached at 910-997-3111, ext. 15, or by email at dkurry@heartlandpublications.com.

©2012 the Richmond County Daily Journal (Rockingham, N.C.)

Visit the Richmond County Daily Journal (Rockingham, N.C.) at www.yourdailyjournal.com

Distributed by MCT Information Services

Eating better and getting more physical activity can lower cancer risk, the latest studies show, and the American Cancer Society (ACS) has updated its prevention guidelines to reflect the new research.

With North Carolina having one of the nation's highest obesity rates, the ACS is hoping to change habits in the Tar Heel state -- starting with school children.

The focus is on weight control through nutrition and staying active. Obese people change their body chemistry with higher levels of insulin and estrogen, the ACS said, which raises the risk of cancer, said Colleen Doyle, ACS director of nutrition and physical activity -- and North Carolina's traditional menu of fried and grease-laden food doesn't help.

"As we age, we often go back to those comfort foods that we were given as a child," said Doyle. "So it's a diet that we've adopted over a course of time that's harder to break."

"Research shows that there may be a link with eating healthy foods and reducing the risk for cancer," said Richmond County Cooperative Extension Agent for Family and Consumer Sciences, Sarah Mammarella. "There are cancer-fighting components, called phytochemicals and antioxidants, that are found in whole grains, and brightly colored fruits and vegetables. Phytochemicals and antioxidants can protect us from cancer by neutralizing free radicals and/or preventing cancer causing agents from forming."

Curbing the problem of obesity starts in the school system, Doyle said, where one in three North Carolina children from ages 10 through 17 are obese.

"We are encouraging the Legislature to adopt increased health standards for foods sold outside the school lunch program in all North Carolina schools," said Doyle.



"The Richmond County Health Department has an excellent partnership with Richmond County Schools Grades K-3 through our Operation Healthy Kids Initiative," said Richmond County Health Department Director Tommy Jarrell. "This curriculum based initiative includes physical activity components. It has been in place for the past five or six years and recent results indicate very positive results with reduced BMI for students in grades K-3. We certainly work to encourage regular physical activity for all age groups as a way to improve our health and well being. This is done through a variety of methods including Health Education Programs, Clinic Education, etc."

Excessive weight is a factor in 14 percent to 20 percent of U.S. cancer deaths, according to the cancer society, adding that those who follow the new recommendations for diet and exercise also will also reduce their risk of cardiovascular disease.

Some of the new guidelines are lifestyle choices, such as maintaining a lifelong healthy weight, being physically active, limiting alcohol consumption and consuming a diet rich in plant-based foods. The ACS also recommends limiting processed and red meat.

"The American Cancer Society's new guidelines focus on all aspects of leading a healthy lifestyle. In addition to decreasing cancer risk, these guidelines could also be used to decrease the risk for obesity, diabetes and heart disease," said Mammarella.

An overview of the new guidelines is online at cancer.org.

-- Staff Writer Dawn M. Kurry can be reached at 910-997-3111, ext. 15, or by email at dkurry@heartlandpublications.com.

©2012 the Richmond County Daily Journal (Rockingham, N.C.)

Visit the Richmond County Daily Journal (Rockingham, N.C.) at www.yourdailyjournal.com



Distributed by MCT Information Services

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Getting Gout to Go Away

Posted March 6, 2012

What you should know

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

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

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

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

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

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

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

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

Gout treatment might also require changes in lifestyle.

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

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

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

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

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

What you should do

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

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

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

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

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

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

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

For more information

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

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

What you should know

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

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

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

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

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

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

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

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

Gout treatment might also require changes in lifestyle.

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

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

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

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

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

What you should do

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

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

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

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

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

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

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

For more information

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

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

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Clean Eating

Posted Mar 5, 2012

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

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

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

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

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

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

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

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

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

–Use healthy cooking methods.

–Eat before you become super-hungry.

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

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

–Enjoy and appreciate its flavor.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

©2012 the Tahlequah Daily Press (Tahlequah, Okla.)

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

Distributed by MCT Information Services

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

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

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

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

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

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

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

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

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

--Use healthy cooking methods.

--Eat before you become super-hungry.

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

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

--Enjoy and appreciate its flavor.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

©2012 the Tahlequah Daily Press (Tahlequah, Okla.)

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

Distributed by MCT Information Services

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The Best Diet to Lose Weight

Posted March 2, 2012

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Get Moving to Ease Back Pain

Posted Jan 24, 2012

Is your back bothering you? Research shows that moving can be the best medicine. Here, Prevention reveals three ways to send pain packing.

1: Stretching: A recent study found that stretching is just as effective as yoga at reducing back pain. Stretching of any kind, whether static (you hold the pose) or dynamic (you move through a complete range of motion), can help improve flexibility and decrease back-pain risk and symptoms.

2: Yoga: Two recently published studies found that people who practiced yoga had less pain and more mobility than those who simply followed a self-care book on back-pain relief. Yoga combines stretching with strength and balance poses, which help shore up weak muscles and release tight ones. It’s also a stress reliever; tension can lead to a tight back.

3: Pilates: A small Canadian study found that patients with nonspecific lower-back pain who did a Pilates workout for 4 1/2 hours a week reported significantly less pain and disability one year after starting the program than those who simply followed a doctor’s care. Pilates strengthens the core muscles that support the spine, decreasing your risk of injury. It also boosts flexibility, making it easier to move without pain.

For more information, please visit Prevention.com or pick up a copy of the magazine on news stands now.

Distributed by MCT Information Services

Is your back bothering you? Research shows that moving can be the best medicine. Here, Prevention reveals three ways to send pain packing.

1: Stretching: A recent study found that stretching is just as effective as yoga at reducing back pain. Stretching of any kind, whether static (you hold the pose) or dynamic (you move through a complete range of motion), can help improve flexibility and decrease back-pain risk and symptoms.

2: Yoga: Two recently published studies found that people who practiced yoga had less pain and more mobility than those who simply followed a self-care book on back-pain relief. Yoga combines stretching with strength and balance poses, which help shore up weak muscles and release tight ones. It's also a stress reliever; tension can lead to a tight back.

3: Pilates: A small Canadian study found that patients with nonspecific lower-back pain who did a Pilates workout for 4 1/2 hours a week reported significantly less pain and disability one year after starting the program than those who simply followed a doctor's care. Pilates strengthens the core muscles that support the spine, decreasing your risk of injury. It also boosts flexibility, making it easier to move without pain.

For more information, please visit Prevention.com or pick up a copy of the magazine on news stands now.

Distributed by MCT Information Services

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List of Best Diets for 2012

Posted Jan 12, 2012

-U.S. News and World Report news magazine has ranked the Best Diets for 2012. The list includes 25 diet plans. Government-generated programs won top spots while commercial programs got a lot of honorable mentions.

The tops overall:

1. DASH Diet — Dietary Approaches to Stop Hypertension won the top spot. It was developed by the National Institutes of Health.

2. TLC — Therapeutic Lifestyle Changes is a diet high in fiber and low in fat also developed by the National institutes of Health.

Tied for 3rd:

–Mayo Clinic Diet, a low-energy, high-nutrition foods such as fruits and vegetables and allows dieters to eat more while eating fewer calories. –Mediterranean Diet, which includes whole grains, fresh fruits and vegetables and healthy fats such as olive oil and red wine in moderation. –Weight Watchers, which focuses on portion control and encourages plenty of fruits, vegetables, whole grains and low-fat dairy.

The magazine employed 22 experts including physicians and public health specialists.

The experts also ranked had six sub categories.

Easiest to follow:

Weight Watchers, Jenny Craig, Mediterranean.

Best for weight loss:

Weight Watchers, tied for second, Biggest Loser, Jenny Craig, and raw food.

Best commercial plan:

Weight Watchers, Jenny Craig, Biggest Loser

Best for diabetes plan:

Biggest Loser and DASH tied for first, Mayo Clinic, Ornish, and vegan were tied for third.

Best for heart health:

Ornish, TLC, DASH

Best for healthy eating:

DASH, TLC, Mediterranean.

Experts encourage people searching for an eating plan to include respect to lifestyle. For example, a diet that requires a lot of at-home food preparation for someone who hates to cook or is not home long enough, won’t work.

See the list of all of the diet plans examined by the magazine’s experts.

Follow health reporter Harry Jackson Jr. on Twitter at www.twitter.com/STLhealth for coverage of health, outdoors, health gadgets and tips from fitness trainers.

©2012 the St. Louis Post-Dispatch

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

-U.S. News and World Report news magazine has ranked the Best Diets for 2012. The list includes 25 diet plans. Government-generated programs won top spots while commercial programs got a lot of honorable mentions.

The tops overall:

1. DASH Diet -- Dietary Approaches to Stop Hypertension won the top spot. It was developed by the National Institutes of Health.

2. TLC -- Therapeutic Lifestyle Changes is a diet high in fiber and low in fat also developed by the National institutes of Health.

Tied for 3rd:

--Mayo Clinic Diet, a low-energy, high-nutrition foods such as fruits and vegetables and allows dieters to eat more while eating fewer calories. --Mediterranean Diet, which includes whole grains, fresh fruits and vegetables and healthy fats such as olive oil and red wine in moderation. --Weight Watchers, which focuses on portion control and encourages plenty of fruits, vegetables, whole grains and low-fat dairy.

The magazine employed 22 experts including physicians and public health specialists.

The experts also ranked had six sub categories.

Easiest to follow:

Weight Watchers, Jenny Craig, Mediterranean.

Best for weight loss:

Weight Watchers, tied for second, Biggest Loser, Jenny Craig, and raw food.

Best commercial plan:

Weight Watchers, Jenny Craig, Biggest Loser

Best for diabetes plan:

Biggest Loser and DASH tied for first, Mayo Clinic, Ornish, and vegan were tied for third.

Best for heart health:

Ornish, TLC, DASH

Best for healthy eating:

DASH, TLC, Mediterranean.

Experts encourage people searching for an eating plan to include respect to lifestyle. For example, a diet that requires a lot of at-home food preparation for someone who hates to cook or is not home long enough, won't work.

See the list of all of the diet plans examined by the magazine's experts.

Follow health reporter Harry Jackson Jr. on Twitter at www.twitter.com/STLhealth for coverage of health, outdoors, health gadgets and tips from fitness trainers.

©2012 the St. Louis Post-Dispatch

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

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Stay Healthy, Satisfy Cravings

Posted Jan 6, 2012

These past couple of weekends have probably been full of sugary treats, too much food and not enough exercise.

With an entire year ahead to atone for it, MiMi McGee, a chef certified in plant-based nutrition, has some suggestions for replacing unhealthy snacks with ones better suited to a healthy lifestyle.

“It is always important to watch what we eat, especially around the holidays, because we can slide so easily into those extra unwanted pounds so quickly, with all of those tempting treats around,” she said.

By starting a habit of eating fiber-rich, nutrient-dense foods, such as leafy greens, beans and legumes, and whole grains, a person will have fewer food cravings all year, she said.

Starting with all those cookies Santa left behind, how can you satisfy your sugar cravings without going overboard?

“Fresh whole fruit is a great replacement snack to satisfy your sweet tooth,” she said.

Her favorite suggestion is dates, but she warns against eating too many dried fruits, because they contain concentrated sugars. Moderation is a key in a healthy lifestyle.

Sugar isn’t the only culprit to leave behind at the holiday table. Salt-laden foods can really take a toll on waistlines and health.

“Consuming too much salt (more than 2 grams per day) can lead to diseases such as hypertension and some cancers. But using modest amounts of salt in cooking or for flavoring foods does not appear to increase risk,” McGee said.

For a simple alternative, buy the no-salt or low-salt versions of favorite snacks, if they are available. McGee, though, recommends that the best thing to do is to throw away salty snacks altogether.

“Substitute veggie sticks, such as carrots and celery, instead of chips with dips or spreads. Say ‘no’ to all roasted, salted nuts and eat only one ounce, basically a small handful, of the raw and unsalted variety,” she said.

To flavor food without using salt, try using any of the no-salt seasoning blends available, such as Mrs. Dash, in recipes. Avoid adding salt when cooking, McGee says, because letting people add it themselves at the table adding usually means they will add less.

“It takes a certain amount of time to wean yourself from the salt shaker. But if you give yourself enough time without over-salting food, your taste buds will adjust and you will begin to taste the food instead of the salt,” she said.

Adding an exercise routine to New Year’s resolutions, along with McGee’s suggestions, can also help beat the holiday bulge.

©2012 The Brunswick News (Brunswick, Ga.)

Visit The Brunswick News (Brunswick, Ga.) at www.thebrunswicknews.com

These past couple of weekends have probably been full of sugary treats, too much food and not enough exercise.

With an entire year ahead to atone for it, MiMi McGee, a chef certified in plant-based nutrition, has some suggestions for replacing unhealthy snacks with ones better suited to a healthy lifestyle.

"It is always important to watch what we eat, especially around the holidays, because we can slide so easily into those extra unwanted pounds so quickly, with all of those tempting treats around," she said.

By starting a habit of eating fiber-rich, nutrient-dense foods, such as leafy greens, beans and legumes, and whole grains, a person will have fewer food cravings all year, she said.

Starting with all those cookies Santa left behind, how can you satisfy your sugar cravings without going overboard?

"Fresh whole fruit is a great replacement snack to satisfy your sweet tooth," she said.

Her favorite suggestion is dates, but she warns against eating too many dried fruits, because they contain concentrated sugars. Moderation is a key in a healthy lifestyle.

Sugar isn't the only culprit to leave behind at the holiday table. Salt-laden foods can really take a toll on waistlines and health.

"Consuming too much salt (more than 2 grams per day) can lead to diseases such as hypertension and some cancers. But using modest amounts of salt in cooking or for flavoring foods does not appear to increase risk," McGee said.

For a simple alternative, buy the no-salt or low-salt versions of favorite snacks, if they are available. McGee, though, recommends that the best thing to do is to throw away salty snacks altogether.

"Substitute veggie sticks, such as carrots and celery, instead of chips with dips or spreads. Say 'no' to all roasted, salted nuts and eat only one ounce, basically a small handful, of the raw and unsalted variety," she said.

To flavor food without using salt, try using any of the no-salt seasoning blends available, such as Mrs. Dash, in recipes. Avoid adding salt when cooking, McGee says, because letting people add it themselves at the table adding usually means they will add less.

"It takes a certain amount of time to wean yourself from the salt shaker. But if you give yourself enough time without over-salting food, your taste buds will adjust and you will begin to taste the food instead of the salt," she said.

Adding an exercise routine to New Year's resolutions, along with McGee's suggestions, can also help beat the holiday bulge.

©2012 The Brunswick News (Brunswick, Ga.)

Visit The Brunswick News (Brunswick, Ga.) at www.thebrunswicknews.com

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The Search for a More Simple Nutrition Label

Posted Dec 31, 2011

The little nutrition box that’s usually tucked on the back of packaged food products is a cornucopia of information.

Fat, sugar, cholesterol. It’s all there on the Nutrition Facts Panel for those who take the time to read. It’s also widely agreed that the dense thicket of numbers is about as appetizing as a bowl of day-old oatmeal.

So amid a growing battle against diseases like obesity and hypertension, food makers and industry watchdogs have taken up a common goal: Giving consumers a simpler way to decipher nutrition.

“We have to make it easier for Americans to eat healthier,” said Mary Story, a University of Minnesota public health professor. “It’s too bad we have to tell Americans which foods are healthy, but that’s the food system we have.”

The search for simpler nutrition labeling — playing out on grocery shelves now — could affect just about every product, from pasta to pickles to pepperoni. It comes at a time when pressure is building on major food makers, including Minnesota’s General Mills and Hormel Foods, to provide healthier offerings.

The challenge is how to take complex nutrition information and distill it to a simple, easy-to-see label. How much information is the right amount? Are simple scores better, and if so, who sets the rules?

There’s no agreement on the answers, despite years of effort and a multitude of approaches.

The food industry backs a just-the-facts approach and is rolling its latest solution into the marketplace now: package-front labels that give shoppers a quick read on key data. The “Facts Up Front” initiative is soon to be accompanied by a $50 million promotional blitz.

“It’s aligned with what consumers use already,” said Susan Crockett, chief health and nutrition officer at Golden Valley-based General Mills, one of the nation’s largest packaged food makers.

Health advocates see another number jumble — Nutrition Facts Panel Light. They’re partial to a more “interpretive” system that was recently laid out in a federal study — one with stars, checks or some other rating for healthiness.

And one governed by federal food regulators. Now, the grocery shelves are a maze of health claims — high in fiber! one-third less fat! — and a nest of nutrition numbers.

“It’s been chaos so far,” said Kelly Brownell, director of Yale University’s Rudd Center for Food Policy and Obesity. “There have been too many systems, and industry has used them in a self-serving way.”

The cornerstone of nutrition labeling, the Nutrition Facts Panel, has been federally mandated since the 1990s for most food products. Studies over the years have found a correlation between reading the box and healthier eating.

Jamie Paisner, a mother of two from Golden Valley, is a diehard adherent. A nutrition devotee, she had filled her shopping cart with carrots, oranges and other produce on a recent trip to Cub Foods.

She knows the nutrition profile of each, but that’s a harder task when it comes to processed foods. “So with processed foods, I read the [nutrition] label to the nth degree,” Paisner said. “It’s a chore and it takes a little time … and not everyone has that time.”

Indeed, several studies have found that many shoppers don’t read the labels. And those who do are often confused, according to an October study by the Institute of Medicine.

With those limitations, there’s been a proliferation of “front-of-package” nutrition labels in recent years. The American Heart Association has a “heart friendly” symbol that manufacturers can use on foods that qualify.

The nation’s biggest food manufacturers — General Mills, Kraft Foods, etc. — came up with their own labels, sometimes mixing marketing claims with nutrition information.

Retailers got into the act, too. Eden Prairie-based Supervalu Inc., one of the nation’s biggest supermarket chains and owner of Cub Foods, devised “Nutrition IQ.” It features labels on shelves pointing out products high in good stuff like vitamins or fiber, or low in sodium or calories. It lacks any score or point system.

Studies have shown that the range of labels might just be confusing consumers, a concern also voiced by the U.S. Food and Drug Administration.

“You don’t know whether it’s a gimmick to get you to buy or the truth,” said Leah Zbacnik of Crystal, who shopped at Cub Foods recently with her toddler son.

A failed attempt

With the clutter of labels, the nation’s major packaged food makers came together in 2008 to launch “Smart Choices.” It focused on a simple, common logo — a green check mark — to denote the various food makers’ healthier products.

It was a fiasco.

Some foods that don’t seem so healthy were deemed Smart Choices. Kellogg’s Froot Loops and General Mills’ Cocoa Puffs were particularly singled out by critics. The industry dropped the program after getting flak from the FDA and an investigative threat from Connecticut’s attorney general.

Facts Up Front goes for an objective, numerical tack.

It consists of four barrel-shaped icons with content levels of calories, saturated fat, sugar and sodium. Manufacturers can add up to two icons with information on any two of eight beneficial nutrients, like fiber or potassium.

Facts Up Front looks a lot like a label that General Mills has had on its cereals for four years, and industry executives say it’s the sort of system shoppers want. “The research shows consumers want the facts, not interpretation,” General Mills’ Crockett said.

Angie Fox of Golden Valley is one of those consumers. During a recent trip to her local grocery store, Fox said she pays close attention to nutrition information, and liked what she saw on a box of cereal in her grocery cart. The cereal already sports the Facts Up Front label.

“I’d rather know the numbers than a star or a check,” Fox said. “That’s not enough information.”

Are facts enough?

Backers of the interpretive approach include the authors of a recent report from the Institute of Medicine (IOM), done at the behest of Congress.

“We wanted something you could see at a glance, a very simple system,” said the U’s Story, a member of the IOM panel that wrote the report. “You could go into the supermarket and tell your 6-year old, ‘you can pick out a food with three checks on it,’ and they could do it.”

The idea would be to communicate the healthiness of a product through symbols on its label — or a lack of symbols. A product could get one point each — say a check or a star — if it had acceptable levels of sugar, sodium and fat.

The IOM committee recommended some specific nutritional criteria to the FDA, though regulators would come up with complete parameters. The IOM also recommended that any FDA standard should replace any industry system.

Michael Jacobson, head of the Center for Science in the Public Interest, a food industry watchdog group, hailed the IOM’s approach. But he noted that creating proper criteria for an IOM-styled system, and getting it approved by the FDA, could take years. “You could be in a nursing home by then.”

Scoring nutrition

Still, some food retailers have adopted point-based labeling systems that spare no punches when it comes to dishing out low scores to popular food products.

In Minnesota, some stores have implemented NuVal, which scores products from 1 to 100, the higher the healthier. Most products score below 50.

“It’s not our job to be the food police,” said Bob Thueringer, chief operating officer of St. Cloud-based Coborn’s. “But we felt with the obesity problem being as large as it is, we felt it was socially responsible to do this.”

Retailers pay for NuVal, primarily devised by a Yale University doctor. What they get is a tool to burnish their brand and position it as health conscious.

The system has limitations: the ratings are pasted on grocery shelves instead of product labels, which tend to make a more lasting impression since they go home with shoppers.

Also, the system is built on an algorithm that weighs various nutritional aspects. Determining such weights is an imperfect science, and NuVal’s algorithm is not public.

But while some supermarket chains have embraced both fact-based and interpretive approaches, it seems unlikely food makers will welcome the latter. “Interpretative systems are by their very nature subjective,” said Sarah Levy, health policy manager for the Grocery Manufacturers Association, a trade group for packaged food makers.

Jacobson, from the Center for Science in the Public Interest, said packaged food makers won’t cotton to a “checks” or “stars” system because it could make some of their offerings look bad.

“Companies don’t seem to mind highlighting their healthier products,” he said. “They are adamantly opposed to putting a black mark on their least-healthy products.”

Mike Hughlett –612-673-7003

©2011 the Star Tribune (Minneapolis)

The little nutrition box that's usually tucked on the back of packaged food products is a cornucopia of information.

Fat, sugar, cholesterol. It's all there on the Nutrition Facts Panel for those who take the time to read. It's also widely agreed that the dense thicket of numbers is about as appetizing as a bowl of day-old oatmeal.

So amid a growing battle against diseases like obesity and hypertension, food makers and industry watchdogs have taken up a common goal: Giving consumers a simpler way to decipher nutrition.

"We have to make it easier for Americans to eat healthier," said Mary Story, a University of Minnesota public health professor. "It's too bad we have to tell Americans which foods are healthy, but that's the food system we have."

The search for simpler nutrition labeling -- playing out on grocery shelves now -- could affect just about every product, from pasta to pickles to pepperoni. It comes at a time when pressure is building on major food makers, including Minnesota's General Mills and Hormel Foods, to provide healthier offerings.

The challenge is how to take complex nutrition information and distill it to a simple, easy-to-see label. How much information is the right amount? Are simple scores better, and if so, who sets the rules?

There's no agreement on the answers, despite years of effort and a multitude of approaches.

The food industry backs a just-the-facts approach and is rolling its latest solution into the marketplace now: package-front labels that give shoppers a quick read on key data. The "Facts Up Front" initiative is soon to be accompanied by a $50 million promotional blitz.

"It's aligned with what consumers use already," said Susan Crockett, chief health and nutrition officer at Golden Valley-based General Mills, one of the nation's largest packaged food makers.

Health advocates see another number jumble -- Nutrition Facts Panel Light. They're partial to a more "interpretive" system that was recently laid out in a federal study -- one with stars, checks or some other rating for healthiness.

And one governed by federal food regulators. Now, the grocery shelves are a maze of health claims -- high in fiber! one-third less fat! -- and a nest of nutrition numbers.

"It's been chaos so far," said Kelly Brownell, director of Yale University's Rudd Center for Food Policy and Obesity. "There have been too many systems, and industry has used them in a self-serving way."

The cornerstone of nutrition labeling, the Nutrition Facts Panel, has been federally mandated since the 1990s for most food products. Studies over the years have found a correlation between reading the box and healthier eating.

Jamie Paisner, a mother of two from Golden Valley, is a diehard adherent. A nutrition devotee, she had filled her shopping cart with carrots, oranges and other produce on a recent trip to Cub Foods.

She knows the nutrition profile of each, but that's a harder task when it comes to processed foods. "So with processed foods, I read the [nutrition] label to the nth degree," Paisner said. "It's a chore and it takes a little time ... and not everyone has that time."

Indeed, several studies have found that many shoppers don't read the labels. And those who do are often confused, according to an October study by the Institute of Medicine.

With those limitations, there's been a proliferation of "front-of-package" nutrition labels in recent years. The American Heart Association has a "heart friendly" symbol that manufacturers can use on foods that qualify.

The nation's biggest food manufacturers -- General Mills, Kraft Foods, etc. -- came up with their own labels, sometimes mixing marketing claims with nutrition information.

Retailers got into the act, too. Eden Prairie-based Supervalu Inc., one of the nation's biggest supermarket chains and owner of Cub Foods, devised "Nutrition IQ." It features labels on shelves pointing out products high in good stuff like vitamins or fiber, or low in sodium or calories. It lacks any score or point system.

Studies have shown that the range of labels might just be confusing consumers, a concern also voiced by the U.S. Food and Drug Administration.

"You don't know whether it's a gimmick to get you to buy or the truth," said Leah Zbacnik of Crystal, who shopped at Cub Foods recently with her toddler son.

A failed attempt

With the clutter of labels, the nation's major packaged food makers came together in 2008 to launch "Smart Choices." It focused on a simple, common logo -- a green check mark -- to denote the various food makers' healthier products.

It was a fiasco.

Some foods that don't seem so healthy were deemed Smart Choices. Kellogg's Froot Loops and General Mills' Cocoa Puffs were particularly singled out by critics. The industry dropped the program after getting flak from the FDA and an investigative threat from Connecticut's attorney general.

Facts Up Front goes for an objective, numerical tack.

It consists of four barrel-shaped icons with content levels of calories, saturated fat, sugar and sodium. Manufacturers can add up to two icons with information on any two of eight beneficial nutrients, like fiber or potassium.

Facts Up Front looks a lot like a label that General Mills has had on its cereals for four years, and industry executives say it's the sort of system shoppers want. "The research shows consumers want the facts, not interpretation," General Mills' Crockett said.

Angie Fox of Golden Valley is one of those consumers. During a recent trip to her local grocery store, Fox said she pays close attention to nutrition information, and liked what she saw on a box of cereal in her grocery cart. The cereal already sports the Facts Up Front label.

"I'd rather know the numbers than a star or a check," Fox said. "That's not enough information."

Are facts enough?

Backers of the interpretive approach include the authors of a recent report from the Institute of Medicine (IOM), done at the behest of Congress.

"We wanted something you could see at a glance, a very simple system," said the U's Story, a member of the IOM panel that wrote the report. "You could go into the supermarket and tell your 6-year old, 'you can pick out a food with three checks on it,' and they could do it."

The idea would be to communicate the healthiness of a product through symbols on its label -- or a lack of symbols. A product could get one point each -- say a check or a star -- if it had acceptable levels of sugar, sodium and fat.

The IOM committee recommended some specific nutritional criteria to the FDA, though regulators would come up with complete parameters. The IOM also recommended that any FDA standard should replace any industry system.

Michael Jacobson, head of the Center for Science in the Public Interest, a food industry watchdog group, hailed the IOM's approach. But he noted that creating proper criteria for an IOM-styled system, and getting it approved by the FDA, could take years. "You could be in a nursing home by then."

Scoring nutrition

Still, some food retailers have adopted point-based labeling systems that spare no punches when it comes to dishing out low scores to popular food products.

In Minnesota, some stores have implemented NuVal, which scores products from 1 to 100, the higher the healthier. Most products score below 50.

"It's not our job to be the food police," said Bob Thueringer, chief operating officer of St. Cloud-based Coborn's. "But we felt with the obesity problem being as large as it is, we felt it was socially responsible to do this."

Retailers pay for NuVal, primarily devised by a Yale University doctor. What they get is a tool to burnish their brand and position it as health conscious.

The system has limitations: the ratings are pasted on grocery shelves instead of product labels, which tend to make a more lasting impression since they go home with shoppers.

Also, the system is built on an algorithm that weighs various nutritional aspects. Determining such weights is an imperfect science, and NuVal's algorithm is not public.

But while some supermarket chains have embraced both fact-based and interpretive approaches, it seems unlikely food makers will welcome the latter. "Interpretative systems are by their very nature subjective," said Sarah Levy, health policy manager for the Grocery Manufacturers Association, a trade group for packaged food makers.

Jacobson, from the Center for Science in the Public Interest, said packaged food makers won't cotton to a "checks" or "stars" system because it could make some of their offerings look bad.

"Companies don't seem to mind highlighting their healthier products," he said. "They are adamantly opposed to putting a black mark on their least-healthy products."

Mike Hughlett --612-673-7003

©2011 the Star Tribune (Minneapolis)

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Step Away from the Holiday Table

Posted Dec 23, 2011

Turkey, ham, mashed potatoes, stuffing, cookies, cakes and pies. With all these scrumptious foods filling many tables this Christmas season, control can be hard to achieve.

That is part of the reason why Americans on average gain seven to 10 pounds during the holidays, and why there is a lot of information out there about how to lose that extra weight.

It is, however, possible to avoid needing to diet and work out to get back to pre-holiday shape. The answer? Don’t overeat in the first place.

“We all can enjoy the holidays. It’s just a matter of being cautious of what we’re eating and what we’re doing,” explained Jennifer Ruby, personal trainer and registered dietitian at Gold’s Gym in Chambersburg.

How much someone can eat before it is considered overeating depends on that person’s caloric requirement. Each person’s is different depending on body type, but generally, an average healthy women should eat between 1,200 and 1,400 calories a day and an average healthy man should eat between 1,800 and 2,000 calories a day.

“If you exceed that, then that would be overeating,” Ruby said.

A diet regimen is easier to maintain if it’s started before the holidays, but the plan to curb overeating at a holiday meal should start at least the morning beforehand with breakfast. It really is the most important meal of the day, Ruby said, and eating it will help one maintain a healthy diet throughout the rest of the day.

“When we skip meals we tend to

overeat at the next meal,” Ruby added.

Also, if hunger starts lurking between the morning and the meal, munch on fruits and vegetables. They have fiber, which will help keep hunger away.

“By eating a small salad and a piece of fruit beforehand, you won’t arrive starved and tempted to fill up on fried chicken tenders and fatty roast beef,” stated an article compiled by Clemson University Cooperative Extension based on the United States Department of Agriculture’s MyPlate nutrition program.

It’s time to sit down to that big meal with all the foods that could bring any diet to a halt. It’s not bad to have those not-so-healthy dishes, as long as they are eaten in the correct portions. Ruby suggests using a 9-inch dessert plate instead of a larger dinner plate; this will make it easier to choose the right portions, and therefore eat less.

Meat is the main dish of most dinners. Measuring portions is as simple as comparing a size of a cut of meat to a hand.

(A portion of) meat is 3 to 4 ounces, about the size of a woman’s palm without fingers,” Ruby said. “The actual width should be the (size of) the side of your hand.”

Starches, like mashed potatoes, rice and pasta should be in a 1/2 cup portion. For vegetables, the right portion is 1/2 cup for cooked vegetables and 1 cup for raw vegetables — but that is lenient.

“We try not to put a size on vegetables because we want people to eat more,” Ruby said.

Fruit is a seemingly “healthy” food that actually can be a problem because of the sugar in some varieties. According to Ruby, the correct portion of fruit is about the size of an apple or a banana. For fruit juices, the right portion is 4 ounces.

A correct portion of dairy is 8 ounces of liquid, or 1 slice of cheese, Ruby said.

If unsure whether the host of the holiday meal will have healthy options, bring one in case. Vegetables are rich in texture and are low-calorie, and can be cooked in many healthy ways.

“For example, stir-fry a mixture of vegetables with olive oil and herbs, or steam some cabbage seasoned with caraway seeds and a sprinkling of salt and pepper,” the MyPlate article stated.

Dessert time can be the most difficult to tolerate a diet, for obvious reasons.

“Instead of having all dessert, I might fill half the plate with fresh fruits and then maybe have one or two cookies,” Ruby said.

The MyPlate article offered numbers comparing all-dessert and dessert-fruit choices: “A cup of fresh fruit and a small cookie or half a slice of pie has about 290 calories, but a plate with a peppermint brownie, a slice of pecan pie and a butter cookie contains…900 calories.”

The people who may have the biggest issue with keeping health in mind during the holidays is those who have a tough time with it throughout the rest of the year, Ruby said.

“Unfortunately it’s a vicious cycle,” she added.

However for those who just overindulge under the temptation of the expanded spread of food, getting on a fitness regimen soon after is the best remedy.

“Instead of going to sit down and watch the football game (after the meal), take a walk and then come back and watch the TV,” Ruby said.

——

Amber South can be reached at asouth@publicopinionnews.com or 262-4771.

How big should a portion be?

Meat: 3-4 ounces

Starches (potato, rice, pasta): 1/2 cup

Vegetable: Raw, 1 cup; cooked, 1/2 cup

Fruit: Medium size, like an apple or banana; fruit juice, 4 ounces or less

Dairy: 8 ounces, or 1 slice of cheese

©2011 the Public Opinion (Chambersburg, Pa.)

Turkey, ham, mashed potatoes, stuffing, cookies, cakes and pies. With all these scrumptious foods filling many tables this Christmas season, control can be hard to achieve.

That is part of the reason why Americans on average gain seven to 10 pounds during the holidays, and why there is a lot of information out there about how to lose that extra weight.

It is, however, possible to avoid needing to diet and work out to get back to pre-holiday shape. The answer? Don't overeat in the first place.

"We all can enjoy the holidays. It's just a matter of being cautious of what we're eating and what we're doing," explained Jennifer Ruby, personal trainer and registered dietitian at Gold's Gym in Chambersburg.

How much someone can eat before it is considered overeating depends on that person's caloric requirement. Each person's is different depending on body type, but generally, an average healthy women should eat between 1,200 and 1,400 calories a day and an average healthy man should eat between 1,800 and 2,000 calories a day.

"If you exceed that, then that would be overeating," Ruby said.

A diet regimen is easier to maintain if it's started before the holidays, but the plan to curb overeating at a holiday meal should start at least the morning beforehand with breakfast. It really is the most important meal of the day, Ruby said, and eating it will help one maintain a healthy diet throughout the rest of the day.

"When we skip meals we tend to

overeat at the next meal," Ruby added.

Also, if hunger starts lurking between the morning and the meal, munch on fruits and vegetables. They have fiber, which will help keep hunger away.

"By eating a small salad and a piece of fruit beforehand, you won't arrive starved and tempted to fill up on fried chicken tenders and fatty roast beef," stated an article compiled by Clemson University Cooperative Extension based on the United States Department of Agriculture's MyPlate nutrition program.

It's time to sit down to that big meal with all the foods that could bring any diet to a halt. It's not bad to have those not-so-healthy dishes, as long as they are eaten in the correct portions. Ruby suggests using a 9-inch dessert plate instead of a larger dinner plate; this will make it easier to choose the right portions, and therefore eat less.

Meat is the main dish of most dinners. Measuring portions is as simple as comparing a size of a cut of meat to a hand.

(A portion of) meat is 3 to 4 ounces, about the size of a woman's palm without fingers," Ruby said. "The actual width should be the (size of) the side of your hand."

Starches, like mashed potatoes, rice and pasta should be in a 1/2 cup portion. For vegetables, the right portion is 1/2 cup for cooked vegetables and 1 cup for raw vegetables -- but that is lenient.

"We try not to put a size on vegetables because we want people to eat more," Ruby said.

Fruit is a seemingly "healthy" food that actually can be a problem because of the sugar in some varieties. According to Ruby, the correct portion of fruit is about the size of an apple or a banana. For fruit juices, the right portion is 4 ounces.

A correct portion of dairy is 8 ounces of liquid, or 1 slice of cheese, Ruby said.

If unsure whether the host of the holiday meal will have healthy options, bring one in case. Vegetables are rich in texture and are low-calorie, and can be cooked in many healthy ways.

"For example, stir-fry a mixture of vegetables with olive oil and herbs, or steam some cabbage seasoned with caraway seeds and a sprinkling of salt and pepper," the MyPlate article stated.

Dessert time can be the most difficult to tolerate a diet, for obvious reasons.

"Instead of having all dessert, I might fill half the plate with fresh fruits and then maybe have one or two cookies," Ruby said.

The MyPlate article offered numbers comparing all-dessert and dessert-fruit choices: "A cup of fresh fruit and a small cookie or half a slice of pie has about 290 calories, but a plate with a peppermint brownie, a slice of pecan pie and a butter cookie contains...900 calories."

The people who may have the biggest issue with keeping health in mind during the holidays is those who have a tough time with it throughout the rest of the year, Ruby said.

"Unfortunately it's a vicious cycle," she added.

However for those who just overindulge under the temptation of the expanded spread of food, getting on a fitness regimen soon after is the best remedy.

"Instead of going to sit down and watch the football game (after the meal), take a walk and then come back and watch the TV," Ruby said.

------

Amber South can be reached at asouth@publicopinionnews.com or 262-4771.

How big should a portion be?

Meat: 3-4 ounces

Starches (potato, rice, pasta): 1/2 cup

Vegetable: Raw, 1 cup; cooked, 1/2 cup

Fruit: Medium size, like an apple or banana; fruit juice, 4 ounces or less

Dairy: 8 ounces, or 1 slice of cheese

©2011 the Public Opinion (Chambersburg, Pa.)

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New Stroke Therapy Helps Children

Posted Dec 21, 2011

Is it possible to experience elation putting in your own ponytail or firmly shaking hands with a stranger?

Just look at Maddy Evans’ beaming face for the answer. Maddy, 16, completed a study at the University of Minnesota and Gillette Children’s Specialty Healthcare, using a combination of brain stimulation and occupational therapy to help children who have had a stroke increase their hand function. Maddy now buttons her coat with both hands, can put in her own ponytail and, yes, reaches for a stranger’s hand with her right one. She never used to use her right hand.

“It helped. If anything, it helped with my confidence,” the 16-year-old from Lakeville said in an interview last week. “I’m using it a lot more than I used to.”

The new stimulation therapy uses a noninvasive magnetic field on the healthy side of the brain. Gillette, with 2010 revenue of $164 million, has a long history of innovation in pediatric medicine.

But what the folks who ran the study cannot say yet is whether the therapy is boosting gains children achieve from occupational therapy. They need 30 children between the ages of 8 and 16 to complete the study. Seventeen children have completed it; 13 more are needed by August 2012, when funding runs out.

Bernadette Gillick of the Brain Plasticity Lab at the University of Minnesota said so far researchers have seen “statistically significant” gains, with no adverse effects.

The study, funded by a $1 million challenge grant from the National Institutes of Health, is on the frontier of medical technology — using physical therapy and new stimulation therapy in concert. A successful trial may lead to greater use of technology in the treatment of strokes in children.

The combination therapy works like this: Children who have suffered a stroke that has limited function on one side of their body receive therapy for 13 days — alternating between the electronic stimulation one day and something called constraint-induced therapy the next. Basically, they have a cast placed on their unaffected arm to force them to use their stroke-affected arm. Children wear the cast all 13 days while occupational therapists work with them to increase strength, flexibility and hand function in their stroke-affected side.

That type of therapy has been used for several years now, study officials said. The difference is in the electronic stimulation, which uses a tool to create a magnetic field over the unaffected hemisphere of the child’s brain.

As Gillick explains it, children who suffer strokes as babies become adept at using their healthy side for most everything — to the point of inhibiting what their less-able side could accomplish. What the transcranial magnetic stimulation does is inhibit those inhibitions, opening the door for the stroke-affected side of the brain to take on even more work.

The U-Gillette study uses two groups of children. One group got the electronic stimulation plus occupational therapy. The other group got pretend stimulation — the machine clicked but didn’t actually do anything — and occupational therapy.

George Wust, 10, got both. He’s pretty sure it helped him. But it was hard, too, he said. After all, with a cast on his strong arm, brushing his teeth was hard. So was doing his schoolwork.

But after the cast came off, the Brooklyn Park boy found out a couple of things: He now can climb the monkey bars and he can throw a baseball with his right hand. “Now, I know if I ever get into a situation where I can’t use my left arm, I can always use my right one,” George said.

Looking ahead

One night last week at Gillette Children’s Burnsville clinic, Maddy was reunited with occupational therapists Tonya Rich and Kelly Moberg. She brought along the cast she’d worn on her left arm, along with the cloth cap she’d worn on her head for the electronic stimulation.

Moberg said Maddy, and all the other children in the study, showed terrific courage. Many had become used to hiding their disability. Wearing a cast for two weeks took that away.

“They were frustrated and were scared. But some were incredibly brave to go through this,” she said.

Therapists used games, activities and lots of praise.

“When you see that spark in a kid’s eye, you know you’ve got them,” Rich said.

Maddy admitted she was nervous at first. But, she said, “I kind of had the mind-set that it’s not going to hurt me. It’s going to help me.”

Now researchers need to find more children. Gillick said they must meet specific criteria. They must have had the kind of stroke affecting one side of their body. They must be able to follow two-step commands. They must have a certain amount offinger extension in their affected hand.

Eventually, she said, she would like to apply low-level electronic stimulation at the same time as the occupational therapy. Gillick already is working on getting funding for more extensive study.

“We’re just cutting through the ice of all the things that could happen,” she said.

James Walsh –612-673-7428

©2011 the Star Tribune (Minneapolis)

Visit the Star Tribune (Minneapolis) at www.startribune.com

Distributed by MCT Information Services



Is it possible to experience elation putting in your own ponytail or firmly shaking hands with a stranger?

Just look at Maddy Evans' beaming face for the answer. Maddy, 16, completed a study at the University of Minnesota and Gillette Children's Specialty Healthcare, using a combination of brain stimulation and occupational therapy to help children who have had a stroke increase their hand function. Maddy now buttons her coat with both hands, can put in her own ponytail and, yes, reaches for a stranger's hand with her right one. She never used to use her right hand.

"It helped. If anything, it helped with my confidence," the 16-year-old from Lakeville said in an interview last week. "I'm using it a lot more than I used to."

The new stimulation therapy uses a noninvasive magnetic field on the healthy side of the brain. Gillette, with 2010 revenue of $164 million, has a long history of innovation in pediatric medicine.

But what the folks who ran the study cannot say yet is whether the therapy is boosting gains children achieve from occupational therapy. They need 30 children between the ages of 8 and 16 to complete the study. Seventeen children have completed it; 13 more are needed by August 2012, when funding runs out.

Bernadette Gillick of the Brain Plasticity Lab at the University of Minnesota said so far researchers have seen "statistically significant" gains, with no adverse effects.

The study, funded by a $1 million challenge grant from the National Institutes of Health, is on the frontier of medical technology -- using physical therapy and new stimulation therapy in concert. A successful trial may lead to greater use of technology in the treatment of strokes in children.



The combination therapy works like this: Children who have suffered a stroke that has limited function on one side of their body receive therapy for 13 days -- alternating between the electronic stimulation one day and something called constraint-induced therapy the next. Basically, they have a cast placed on their unaffected arm to force them to use their stroke-affected arm. Children wear the cast all 13 days while occupational therapists work with them to increase strength, flexibility and hand function in their stroke-affected side.

That type of therapy has been used for several years now, study officials said. The difference is in the electronic stimulation, which uses a tool to create a magnetic field over the unaffected hemisphere of the child's brain.

As Gillick explains it, children who suffer strokes as babies become adept at using their healthy side for most everything -- to the point of inhibiting what their less-able side could accomplish. What the transcranial magnetic stimulation does is inhibit those inhibitions, opening the door for the stroke-affected side of the brain to take on even more work.

The U-Gillette study uses two groups of children. One group got the electronic stimulation plus occupational therapy. The other group got pretend stimulation -- the machine clicked but didn't actually do anything -- and occupational therapy.

George Wust, 10, got both. He's pretty sure it helped him. But it was hard, too, he said. After all, with a cast on his strong arm, brushing his teeth was hard. So was doing his schoolwork.

But after the cast came off, the Brooklyn Park boy found out a couple of things: He now can climb the monkey bars and he can throw a baseball with his right hand. "Now, I know if I ever get into a situation where I can't use my left arm, I can always use my right one," George said.

Looking ahead

One night last week at Gillette Children's Burnsville clinic, Maddy was reunited with occupational therapists Tonya Rich and Kelly Moberg. She brought along the cast she'd worn on her left arm, along with the cloth cap she'd worn on her head for the electronic stimulation.

Moberg said Maddy, and all the other children in the study, showed terrific courage. Many had become used to hiding their disability. Wearing a cast for two weeks took that away.

"They were frustrated and were scared. But some were incredibly brave to go through this," she said.

Therapists used games, activities and lots of praise.

"When you see that spark in a kid's eye, you know you've got them," Rich said.

Maddy admitted she was nervous at first. But, she said, "I kind of had the mind-set that it's not going to hurt me. It's going to help me."

Now researchers need to find more children. Gillick said they must meet specific criteria. They must have had the kind of stroke affecting one side of their body. They must be able to follow two-step commands. They must have a certain amount offinger extension in their affected hand.

Eventually, she said, she would like to apply low-level electronic stimulation at the same time as the occupational therapy. Gillick already is working on getting funding for more extensive study.

"We're just cutting through the ice of all the things that could happen," she said.

James Walsh --612-673-7428

©2011 the Star Tribune (Minneapolis)

Visit the Star Tribune (Minneapolis) at www.startribune.com

Distributed by MCT Information Services

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Studying the Root Cause of Hypertension in African Americans

Posted Dec 20, 2011

Michael Brown tries to do all the right things. He exercises four times a week on an elliptical trainer at the Philadelphia Sports Club. He lifts weights to keep his muscles toned. Thanks to his wife, Tonya, a vegetarian for 14 years, Brown follows a diet that is 90 percent vegetarian. He eats plenty of vegetables and tofu, a little chicken and turkey occasionally, but no red meat.

“I’m trying to do all I can do to stay healthy,” Brown says, “but it’s been a battle.”

For all his good habits, Brown, 52, is borderline hypertensive. His blood pressure typically ranges between 130/80-90. Blood pressure of 120/80 or less is considered ideal.

His problem is primarily genetic. Brown is of mixed race. His father, Harold, is African American, and the rate of hypertension among African Americans is higher than among Americans of Caucasian descent. In the United States, 41 percent of blacks have high blood pressure compared with 27 percent of whites.

Hypertension is prevalent on his father’s side of the family. Brown’s paternal grandmother had a stroke, and aunts, uncles and especially his father have struggled with hypertension throughout their lives. In his early 60s, his father suffered a heart attack, and a stent was inserted in one of his arteries. Harold Brown has been taking blood thinners and blood-pressure medication for years.

As for Michael Brown himself: “So far, I’ve been able to stay healthy with regular exercise and a prudent diet.”

Brown’s interest in hypertension is professional as well as personal. He’s a biomedical researcher at Temple University with a Ph.D. in exercise physiology from the University of Maryland. His subspecialty is lifestyle modification. He is also an associate professor in the Cardiovascular Research Center at Temple’s medical school.

Exploring the causes of hypertension has fueled Brown’s research for the last 10 years. In August, Brown and four Temple colleagues published the results of a yearlong peer-reviewed study in the journal Vascular Health and Risk Management. The study was unique, Brown says, in that it attempted to examine the hypertension disparity between U.S. blacks and whites on a cellular level.

“This was an opportunity to really drill down to see if there’s some reason or explanation at the most basic level,” Brown says.

Our blood vessels are lined with endothelial cells that control how the vessel walls react and whether they remain open, relaxed and supple. In the study, Brown and his colleagues found that when endothelial cells from African Americans were stimulated with an inflammatory protein, there was an 89 percent increase in the production of endothelial microparticles, which are indicators of damage and often a precursor to hypertension. Among Caucasians, the increase was only 8 percent.

In another phase of the study, the endothelial cells from African Americans were shown to be much more vulnerable to oxidative stress — the damage caused to cells by free radicals, a by-product of the body’s interaction with oxygen.

Brown’s study involved cell lines from six subjects — three African American and three Caucasian, so he emphasizes that the sample is small and the findings preliminary. Nevertheless, the disparity between blacks and whites in the potential for what scientists call endothelial dysfunction, which can lead not only to hypertension but also atherosclerosis, strokes and heart attacks, is dramatic, he says.

“The take-home message is this: Even in human studies of pre-hypertensive African Americans, we find that systemic inflammation and endothelial impairment are high.”

Bo Fernhall, professor and dean of the College of Applied Health Sciences at the University of Illinois at Chicago, calls Brown’s study “highly significant.”

“We’ve known for quite a while that there’s a difference between African Americans and Caucasians in regards to how well their endothelial cells function” and how well their blood vessels are able to widen, Fernhall says. “At the cellular level, we haven’t been able to understand why this is so, so this study offers good insight into possible mechanisms. That’s very important for future research and the potential development of new medicines and treatments.”

In general, whites and blacks are remarkably similar in genetic makeup, Brown says, but there are subtle differences that may be exacerbated by environmental factors. In Africa, blacks who maintain traditional lifestyles have few problems with high blood pressure. By contrast, blacks in the United States seem to be more sensitive to salt and are more likely to be overweight.

The prevalence of hypertension in African Americans is among the highest in the world, Brown says. Compared with whites, blacks develop high blood pressure earlier in life. They have a 1.3-times greater rate of nonfatal stroke, a 1.8-times greater rate of fatal stroke, a 1.5-times greater rate of heart disease death, and a 4.2-times greater rate of end-stage kidney disease. As much as 30 percent of all deaths in hypertensive black men and 20 percent of all deaths in hypertensive black women may be caused by high blood pressure, Brown reports.

Brown’s focus is on ways to intervene through lifestyle modification — specifically, diet and exercise.

“It’s about prevention of a problem early on,” he says. Accordingly, he recommends a low-fat, low-carbohydrate diet and consuming foods rich in omega-3 fatty acids, which are salutary for the blood vessels and are available in fish oil, flaxseed, and some nuts.

As for physical activity, he recommends low-intensity aerobic exercise. Interestingly, it may be, in his words, “the most impactful on endothelial cells.” As blood flows through veins and arteries, it creates shear force. The more vigorous the activity, the faster blood flows, and the more shear stress. Brown is investigating what level of shear stress is optimal. Low-intensity exercise may be superior, he believes, stimulating the endothelial cells and bathing them with nutrients without inflaming or injuring them.

The good news: “Your genes are not a death sentence. You have a great deal of control over whether you develop hypertension and other cardiovascular problems.” Brown says. “And you don’t have to be an Olympic athlete to benefit from the low-intensity exercise that seems to be most effective. Just walking vigorously can make a world of difference.”

“Well Being” appears every other week, alternating with Sandy Bauers’ “GreenSpace” column. Contact Art Carey at acarey@phillynews.com. Read his recent columns at www.philly.com/wellbeing.

©2011 The Philadelphia Inquirer

Visit The Philadelphia Inquirer at www.philly.com

Michael Brown tries to do all the right things. He exercises four times a week on an elliptical trainer at the Philadelphia Sports Club. He lifts weights to keep his muscles toned. Thanks to his wife, Tonya, a vegetarian for 14 years, Brown follows a diet that is 90 percent vegetarian. He eats plenty of vegetables and tofu, a little chicken and turkey occasionally, but no red meat.

"I'm trying to do all I can do to stay healthy," Brown says, "but it's been a battle."

For all his good habits, Brown, 52, is borderline hypertensive. His blood pressure typically ranges between 130/80-90. Blood pressure of 120/80 or less is considered ideal.

His problem is primarily genetic. Brown is of mixed race. His father, Harold, is African American, and the rate of hypertension among African Americans is higher than among Americans of Caucasian descent. In the United States, 41 percent of blacks have high blood pressure compared with 27 percent of whites.

Hypertension is prevalent on his father's side of the family. Brown's paternal grandmother had a stroke, and aunts, uncles and especially his father have struggled with hypertension throughout their lives. In his early 60s, his father suffered a heart attack, and a stent was inserted in one of his arteries. Harold Brown has been taking blood thinners and blood-pressure medication for years.

As for Michael Brown himself: "So far, I've been able to stay healthy with regular exercise and a prudent diet."

Brown's interest in hypertension is professional as well as personal. He's a biomedical researcher at Temple University with a Ph.D. in exercise physiology from the University of Maryland. His subspecialty is lifestyle modification. He is also an associate professor in the Cardiovascular Research Center at Temple's medical school.

Exploring the causes of hypertension has fueled Brown's research for the last 10 years. In August, Brown and four Temple colleagues published the results of a yearlong peer-reviewed study in the journal Vascular Health and Risk Management. The study was unique, Brown says, in that it attempted to examine the hypertension disparity between U.S. blacks and whites on a cellular level.

"This was an opportunity to really drill down to see if there's some reason or explanation at the most basic level," Brown says.

Our blood vessels are lined with endothelial cells that control how the vessel walls react and whether they remain open, relaxed and supple. In the study, Brown and his colleagues found that when endothelial cells from African Americans were stimulated with an inflammatory protein, there was an 89 percent increase in the production of endothelial microparticles, which are indicators of damage and often a precursor to hypertension. Among Caucasians, the increase was only 8 percent.

In another phase of the study, the endothelial cells from African Americans were shown to be much more vulnerable to oxidative stress -- the damage caused to cells by free radicals, a by-product of the body's interaction with oxygen.

Brown's study involved cell lines from six subjects -- three African American and three Caucasian, so he emphasizes that the sample is small and the findings preliminary. Nevertheless, the disparity between blacks and whites in the potential for what scientists call endothelial dysfunction, which can lead not only to hypertension but also atherosclerosis, strokes and heart attacks, is dramatic, he says.

"The take-home message is this: Even in human studies of pre-hypertensive African Americans, we find that systemic inflammation and endothelial impairment are high."

Bo Fernhall, professor and dean of the College of Applied Health Sciences at the University of Illinois at Chicago, calls Brown's study "highly significant."

"We've known for quite a while that there's a difference between African Americans and Caucasians in regards to how well their endothelial cells function" and how well their blood vessels are able to widen, Fernhall says. "At the cellular level, we haven't been able to understand why this is so, so this study offers good insight into possible mechanisms. That's very important for future research and the potential development of new medicines and treatments."

In general, whites and blacks are remarkably similar in genetic makeup, Brown says, but there are subtle differences that may be exacerbated by environmental factors. In Africa, blacks who maintain traditional lifestyles have few problems with high blood pressure. By contrast, blacks in the United States seem to be more sensitive to salt and are more likely to be overweight.

The prevalence of hypertension in African Americans is among the highest in the world, Brown says. Compared with whites, blacks develop high blood pressure earlier in life. They have a 1.3-times greater rate of nonfatal stroke, a 1.8-times greater rate of fatal stroke, a 1.5-times greater rate of heart disease death, and a 4.2-times greater rate of end-stage kidney disease. As much as 30 percent of all deaths in hypertensive black men and 20 percent of all deaths in hypertensive black women may be caused by high blood pressure, Brown reports.

Brown's focus is on ways to intervene through lifestyle modification -- specifically, diet and exercise.

"It's about prevention of a problem early on," he says. Accordingly, he recommends a low-fat, low-carbohydrate diet and consuming foods rich in omega-3 fatty acids, which are salutary for the blood vessels and are available in fish oil, flaxseed, and some nuts.

As for physical activity, he recommends low-intensity aerobic exercise. Interestingly, it may be, in his words, "the most impactful on endothelial cells." As blood flows through veins and arteries, it creates shear force. The more vigorous the activity, the faster blood flows, and the more shear stress. Brown is investigating what level of shear stress is optimal. Low-intensity exercise may be superior, he believes, stimulating the endothelial cells and bathing them with nutrients without inflaming or injuring them.

The good news: "Your genes are not a death sentence. You have a great deal of control over whether you develop hypertension and other cardiovascular problems." Brown says. "And you don't have to be an Olympic athlete to benefit from the low-intensity exercise that seems to be most effective. Just walking vigorously can make a world of difference."

"Well Being" appears every other week, alternating with Sandy Bauers' "GreenSpace" column. Contact Art Carey at acarey@phillynews.com. Read his recent columns at www.philly.com/wellbeing.

©2011 The Philadelphia Inquirer

Visit The Philadelphia Inquirer at www.philly.com

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Safely Send a Food Gift

Posted Dec 16, 2011

Probably the closest thing to home, if you can’t be there for the holidays, is to receive a package which comes from there.

Sending a food gift, especially a homemade one, is a special treat, according to Lynnette Mensah, nutrition and wellness educator with the University of Illinois Extension DeWitt, Macon & Piatt Unit. But whether home prepared or purchased, those items should be carefully and safely packed for enjoyment upon their arrival, she added.

As part of the Simplify the Holidays workshops presented by the DeWitt, Macon & Piatt Unit, Mensah’s suggestions for safely mailing food gifts were distributed.

Some of her suggestions included dried foods, including nuts; dehydrated soups and fruit drink mixes; condiments in packets or unbreakable containers; cannned specialty foods, such as crackers, commercial cheese spreads, canned tuna or chicken; dense and dry baked goods, such as fruitcakes or biscotti because they will not mold; commercially packaged cakes and cookies; hard candies or homemade treats such as peanut brittle or toffee.

Mensah suggested that whenever possible, and especially for safety considerations, send foods not requiring refrigeration. And homemade cookies or candies should be individually wrapped, then packed with foam cushioning to protect them.

“Sturdy, dry cookies such as ginger snaps, peanut butter, sugar cookies ship well,” she said. Special care should be given to any food that is perishable or has high moisture content, she added.

And The National Center for Home Food Preservation provides a list of foods that are not recommended as gifts, including homemade herbs or vegetables in oil or oil infusions, though flavored vinegars when properly prepared are safe; “canned” breads or cakes such as “Cake-in-a-Jar;” homemade chocolate or fudge sauces because safe, tested recipes are not available for home processing of these low-acid sauces that contain dairy products; pumpkin butter because there are no safe, tested recipes; food canned in decorative, untested jars; any canned food that does not have a tested recipe for processing because only safe, tested recipes from a reliable research-based source should be used.

For more information about safe food handling, call the USDA Meat & Poultry Hotline, 1-888-674-6854 or email MPHotline.fsis@usda.gov or visit “Ask Karen!” for an automated food safety information 24/7, www.fsis.usda.gov.

On the Web

Sources used by Mensah for information included:

–National Center for Home Food Preservation: http://nchfp.uga.edu/tips/winter/gifts.html

–Clemson University Extension: www.clemson.edu/extension/hgic/food/food_safety/handling/hgic3605.html

–USDA Mail Order Food Safety Fact Sheet: www.fsis.usda.gov/news/NR_120607_01/index.asp

–Washington State University Extension: http://clark.wsu.edu/family/General-food-safety/MailingFoodGiftsMilitary.pdf

©2011 the Herald & Review (Decatur, Ill.)

Visit the Herald & Review (Decatur, Ill.) at www.herald-review.com

Probably the closest thing to home, if you can't be there for the holidays, is to receive a package which comes from there.

Sending a food gift, especially a homemade one, is a special treat, according to Lynnette Mensah, nutrition and wellness educator with the University of Illinois Extension DeWitt, Macon & Piatt Unit. But whether home prepared or purchased, those items should be carefully and safely packed for enjoyment upon their arrival, she added.

As part of the Simplify the Holidays workshops presented by the DeWitt, Macon & Piatt Unit, Mensah's suggestions for safely mailing food gifts were distributed.

Some of her suggestions included dried foods, including nuts; dehydrated soups and fruit drink mixes; condiments in packets or unbreakable containers; cannned specialty foods, such as crackers, commercial cheese spreads, canned tuna or chicken; dense and dry baked goods, such as fruitcakes or biscotti because they will not mold; commercially packaged cakes and cookies; hard candies or homemade treats such as peanut brittle or toffee.

Mensah suggested that whenever possible, and especially for safety considerations, send foods not requiring refrigeration. And homemade cookies or candies should be individually wrapped, then packed with foam cushioning to protect them.

"Sturdy, dry cookies such as ginger snaps, peanut butter, sugar cookies ship well," she said. Special care should be given to any food that is perishable or has high moisture content, she added.

And The National Center for Home Food Preservation provides a list of foods that are not recommended as gifts, including homemade herbs or vegetables in oil or oil infusions, though flavored vinegars when properly prepared are safe; "canned" breads or cakes such as "Cake-in-a-Jar;" homemade chocolate or fudge sauces because safe, tested recipes are not available for home processing of these low-acid sauces that contain dairy products; pumpkin butter because there are no safe, tested recipes; food canned in decorative, untested jars; any canned food that does not have a tested recipe for processing because only safe, tested recipes from a reliable research-based source should be used.

For more information about safe food handling, call the USDA Meat & Poultry Hotline, 1-888-674-6854 or email MPHotline.fsis@usda.gov or visit "Ask Karen!" for an automated food safety information 24/7, www.fsis.usda.gov.

On the Web

Sources used by Mensah for information included:

--National Center for Home Food Preservation: http://nchfp.uga.edu/tips/winter/gifts.html

--Clemson University Extension: www.clemson.edu/extension/hgic/food/food_safety/handling/hgic3605.html

--USDA Mail Order Food Safety Fact Sheet: www.fsis.usda.gov/news/NR_120607_01/index.asp

--Washington State University Extension: http://clark.wsu.edu/family/General-food-safety/MailingFoodGiftsMilitary.pdf

©2011 the Herald & Review (Decatur, Ill.)

Visit the Herald & Review (Decatur, Ill.) at www.herald-review.com

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