REGULAR FEATURES:

alive magazine Visit Our Learning Center

healthy recipies Healthy Recipes

alive magazine Alive Magazine



Subscription

Our strict privacy policy keeps your email address 100% safe & secure.

IN THIS ISSUE:

Higher Resting Heart Rate, Higher Risk of Death

Posted June 17, 2013

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Tags: , , , , , , , , ,



Back to top

How Much Vitamin D for Babies?

Posted May 10, 2013

By a News Reporter-Staff News Editor at Health & Medicine Week — Vitamin D is crucial to the growth of healthy bones. It is especially important that babies get enough of it during the first twelve months of their lives when their bones are growing rapidly. This is why health care providers frequently recommend that parents give their babies a daily vitamin D supplement. But how much vitamin D should babies be given?

A new study led by Prof. Hope Weiler, from the School of Dietetics and Human Nutrition at McGill University and by Dr. Celia Rodd of McGill’s Department of Pediatrics, has just confirmed that 400 IU of vitamin D daily is sufficient for infant health.

“There’s sometimes a feeling that more is better,” says Prof. Weiler. “But until now, no one had compared the popularly recommended daily doses of vitamin D to see what will result in optimal health for infants, so we were very glad to be able to do this.”

Current recommendations about how much vitamin D a baby needs daily in order to build healthy bones and prevent rickets vary widely. In France and Finland, the recommended daily dose is of 1,000 IU for infants. At the lower end of the scale, Health Canada and the World Health Organization both recommend a daily dose of 400 IU. The Canadian Pediatric Society distinguishes between winter and summer months and recommends that infants be given 800 IU per day during the winter when babies get less exposure to sunshine. (Vitamin D is sometimes called the “sunshine vitamin” because with enough sunshine, most people can make it themselves. Babies are not expected to do so and our northern climate limits synthesis in the colder months from about October to April.) (see also McGill University).

The team followed a group of 132 infants in Montreal who were randomly assigned to receive different daily doses of vitamin D (400 IU per day, 800 IU, 1200 IU and 1600 IU) over a period of 12 months. After their initial intake in the study, the researchers then measured the babies’ weight, length, and head circumference, as well as the levels of vitamin D in their blood at three months, six months, nine months and a year of age. They also looked at how much mineral was added to the babies’ bones as they grew.

It was clear, as early as the three-month mark, that there was no advantage to the higher doses of vitamin D and that 400 IU per day was sufficient. “The parents that we saw in the study were highly motivated and made sure that their babies were taking the vitamin D on a daily basis,” says Dr. Rodd. The researchers concluded that higher doses provided no additional benefits in terms of helping babies grow a healthy skeleton.

The researchers acknowledge that their infant group had fairly good amounts of vitamin D at the beginning of the study. Therefore, whether higher amounts are needed in infants with lower vitamin D at birth still needs to be clarified.

Copyright 2013, NewsRx LLC

Health & Medicine Week

McGill University

© 2013 Health & Medicine Week via NewsRx.com

By a News Reporter-Staff News Editor at Health & Medicine Week -- Vitamin D is crucial to the growth of healthy bones. It is especially important that babies get enough of it during the first twelve months of their lives when their bones are growing rapidly. This is why health care providers frequently recommend that parents give their babies a daily vitamin D supplement. But how much vitamin D should babies be given?

A new study led by Prof. Hope Weiler, from the School of Dietetics and Human Nutrition at McGill University and by Dr. Celia Rodd of McGill's Department of Pediatrics, has just confirmed that 400 IU of vitamin D daily is sufficient for infant health.

"There's sometimes a feeling that more is better," says Prof. Weiler. "But until now, no one had compared the popularly recommended daily doses of vitamin D to see what will result in optimal health for infants, so we were very glad to be able to do this."

Current recommendations about how much vitamin D a baby needs daily in order to build healthy bones and prevent rickets vary widely. In France and Finland, the recommended daily dose is of 1,000 IU for infants. At the lower end of the scale, Health Canada and the World Health Organization both recommend a daily dose of 400 IU. The Canadian Pediatric Society distinguishes between winter and summer months and recommends that infants be given 800 IU per day during the winter when babies get less exposure to sunshine. (Vitamin D is sometimes called the "sunshine vitamin" because with enough sunshine, most people can make it themselves. Babies are not expected to do so and our northern climate limits synthesis in the colder months from about October to April.) (see also McGill University).

The team followed a group of 132 infants in Montreal who were randomly assigned to receive different daily doses of vitamin D (400 IU per day, 800 IU, 1200 IU and 1600 IU) over a period of 12 months. After their initial intake in the study, the researchers then measured the babies' weight, length, and head circumference, as well as the levels of vitamin D in their blood at three months, six months, nine months and a year of age. They also looked at how much mineral was added to the babies' bones as they grew.

It was clear, as early as the three-month mark, that there was no advantage to the higher doses of vitamin D and that 400 IU per day was sufficient. "The parents that we saw in the study were highly motivated and made sure that their babies were taking the vitamin D on a daily basis," says Dr. Rodd. The researchers concluded that higher doses provided no additional benefits in terms of helping babies grow a healthy skeleton.

The researchers acknowledge that their infant group had fairly good amounts of vitamin D at the beginning of the study. Therefore, whether higher amounts are needed in infants with lower vitamin D at birth still needs to be clarified.

Copyright 2013, NewsRx LLC

Health & Medicine Week

McGill University

© 2013 Health & Medicine Week via NewsRx.com

Tags: , , ,



Back to top

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

Tags: , , , , , , , , , , , , , , , , , , , , ,



Back to top

Healthy Lifestyle Lowers Breast Cancer Risk

Posted March 13, 2013

SAN ANTONIO – Women concerned about breast cancer should worry less about cellphones and hair dyes and worry more about weighing or drinking too much, exercising too little, using menopause hormones and getting too much radiation from medical tests. So says a new report on environmental risks by a respected panel of science advisers.

By environment they mean everything not governed by genes – what’s in the air and water but also diets, vitamin use and even things like working night shifts.

And while they lament that most chemicals in consumer goods get little safety testing, they find too few studies in people to say whether there is a breast cancer risk from certain pesticides, cosmetics or bisphenol A, known as BPA and used in many plastics and canned food liners, although it has been eliminated from baby bottles and many reusable beverage containers in recent years.

“We don’t have enough data to say `toss your water bottles,’” said Irva Hertz-Picciotto, chief of environmental and occupational health at the University of California, Davis.

She headed the Institute of Medicine panel – independent experts under the National Academy of Sciences who advise the government and others. This report was paid for by Susan G. Komen for the Cure, a breast cancer foundation. It was presented Wednesday at a cancer conference in Texas.

We’ve done a better job of treating breast cancer than preventing it, said Dr. Michael Thun, senior epidemiologist for the American Cancer Society, who helped review the report. Breast cancer death rates in the U.S. fell 31 percent from 1990 to 2007, but incidence rates declined only about 5 percent.

Weight and obesity matter because fat cells make estrogen, and that hormone fuels the growth of most breast cancers, he said.

Other factors are more complex. Moderate alcohol consumption may lower the risk of heart disease but seems to raise the risk of breast cancer a little.

The report sorts the evidence for higher breast cancer risk factors like this:

-Yes: Hormone therapy combining estrogen and progestin, excess weight after menopause, alcohol consumption and radiation from too many medical tests, especially during childhood. The panel doesn’t say how much radiation is too much, but says two or three abdominal CT scans give as much as atomic bomb survivors received. Mammograms use minuscule amounts and should not be avoided. Oral contraceptives slightly raise breast cancer risk while taken, although cancer rates are very low in the age groups that use them.

-No: Hair dyes and the kind of radiation from cellphones, microwaves and electronic gadgets.

-Probable: Smoking.

-Possible: Secondhand smoke, nighttime shift work and exposure to benzene and a couple other chemicals through jobs or from breathing car fumes or pumping gas. It is “biologically plausible” that BPA and certain other plastics ingredients might affect estrogen, which fuels most breast cancers, but evidence is mostly in animals and lab tests – not enough to judge whether they harm people, the panel concluded.

“There’s a tremendous desire to blame someone or something” for breast cancer, said Dr. Eric Winer, a cancer specialist at Dana-Farber Cancer Institute in Boston and chief scientific adviser to the Komen foundation.

“There’s a real danger in prematurely concluding that a substance is the culprit and then closing your eyes and not paying attention to what might be a much more concerning factor,” or substituting something for BPA that might be worse, he said.

Thun of the cancer society agreed.

“One should first do everything possible to address the known risk factors,” he said. “If I’m making the choices, I wouldn’t put this (BPA) at the top of my list.”

However, Laura Anderko, a Georgetown University Medical Center public health scientist, said she was “deeply disappointed” by the report’s heavy emphasis on personal responsibility for cancer prevention.

“It is in stark contrast to the President’s Cancer Panel report last year that has a strong call to action on chemical policy reform,” she wrote in an email.

About 230,000 cases of breast cancer are expected to be diagnosed this year in the U.S. Less than 10 percent of cases are due to inherited genes.

Online:

Report: http://tinyurl.com/7fotq65

Cancer meeting: http://www.sabcs.org

SAN ANTONIO - Women concerned about breast cancer should worry less about cellphones and hair dyes and worry more about weighing or drinking too much, exercising too little, using menopause hormones and getting too much radiation from medical tests. So says a new report on environmental risks by a respected panel of science advisers.

By environment they mean everything not governed by genes - what's in the air and water but also diets, vitamin use and even things like working night shifts.

And while they lament that most chemicals in consumer goods get little safety testing, they find too few studies in people to say whether there is a breast cancer risk from certain pesticides, cosmetics or bisphenol A, known as BPA and used in many plastics and canned food liners, although it has been eliminated from baby bottles and many reusable beverage containers in recent years.

"We don't have enough data to say `toss your water bottles,'" said Irva Hertz-Picciotto, chief of environmental and occupational health at the University of California, Davis.

She headed the Institute of Medicine panel - independent experts under the National Academy of Sciences who advise the government and others. This report was paid for by Susan G. Komen for the Cure, a breast cancer foundation. It was presented Wednesday at a cancer conference in Texas.

We've done a better job of treating breast cancer than preventing it, said Dr. Michael Thun, senior epidemiologist for the American Cancer Society, who helped review the report. Breast cancer death rates in the U.S. fell 31 percent from 1990 to 2007, but incidence rates declined only about 5 percent.

Weight and obesity matter because fat cells make estrogen, and that hormone fuels the growth of most breast cancers, he said.

Other factors are more complex. Moderate alcohol consumption may lower the risk of heart disease but seems to raise the risk of breast cancer a little.

The report sorts the evidence for higher breast cancer risk factors like this:

-Yes: Hormone therapy combining estrogen and progestin, excess weight after menopause, alcohol consumption and radiation from too many medical tests, especially during childhood. The panel doesn't say how much radiation is too much, but says two or three abdominal CT scans give as much as atomic bomb survivors received. Mammograms use minuscule amounts and should not be avoided. Oral contraceptives slightly raise breast cancer risk while taken, although cancer rates are very low in the age groups that use them.

-No: Hair dyes and the kind of radiation from cellphones, microwaves and electronic gadgets.

-Probable: Smoking.

-Possible: Secondhand smoke, nighttime shift work and exposure to benzene and a couple other chemicals through jobs or from breathing car fumes or pumping gas. It is "biologically plausible" that BPA and certain other plastics ingredients might affect estrogen, which fuels most breast cancers, but evidence is mostly in animals and lab tests - not enough to judge whether they harm people, the panel concluded.

"There's a tremendous desire to blame someone or something" for breast cancer, said Dr. Eric Winer, a cancer specialist at Dana-Farber Cancer Institute in Boston and chief scientific adviser to the Komen foundation.

"There's a real danger in prematurely concluding that a substance is the culprit and then closing your eyes and not paying attention to what might be a much more concerning factor," or substituting something for BPA that might be worse, he said.

Thun of the cancer society agreed.

"One should first do everything possible to address the known risk factors," he said. "If I'm making the choices, I wouldn't put this (BPA) at the top of my list."

However, Laura Anderko, a Georgetown University Medical Center public health scientist, said she was "deeply disappointed" by the report's heavy emphasis on personal responsibility for cancer prevention.

"It is in stark contrast to the President's Cancer Panel report last year that has a strong call to action on chemical policy reform," she wrote in an email.

About 230,000 cases of breast cancer are expected to be diagnosed this year in the U.S. Less than 10 percent of cases are due to inherited genes.

Online:

Report: http://tinyurl.com/7fotq65

Cancer meeting: http://www.sabcs.org

Tags: , , , , , , , , , , ,



Back to top

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

Tags: , , , , , , , ,



Back to top

High Tech Fitness Tools

Posted March 5, 2013

Whitney Shaw is training for a marathon — and her friends know every single detail.

She tracks the distance and time of every run on the social network DailyMile, posts her proudest achievements to Facebook and maintains a thoughtful account of her fitness and nutrition efforts on a Tumblr blog.

“My friends know my weekly mileage,” said Shaw, 26. “If I’m not hitting that, I hear about it.”

The Minneapolis resident is among millions of Americans counting on mobile apps, social media and wearable tech gizmos to lose weight or get fit. These digital tools promise a combination of high-tech habit tracking and positive peer pressure that users say helps them shed pounds faster. But the apps also make oversharing too easy, prompting eye rolls among those checking Twitter from the couch.

One in five American smartphone owners have downloaded at least one health or fitness app, according to a recent study by the Pew Research Center, and there are more than 13,000 apps in that category in the iTunes store. DailyMile, which draws data from different apps, claims users have logged more than 12 million workouts.

Altogether, this tech trend takes what once was mostly private — every calorie consumed, step taken or pound lost — and turns it into public discussion. Apps often link to Facebook and Twitter, automatically posting details of the latest run or even a user’s weight for all to see. That can be encouraging, annoying or embarrassing.

“My worst nightmare is that I will tweet my weight,” said Meghan Wilker, co-host of the Minneapolis-based Geek Girls Guide podcast and a co-worker of Shaw’s at Clockwork Interactive Media. “It’s too easy to share something embarrassing when you automate everything.”

Share with caution

Shaw, inspired by Wilker and other tech-savvy co-workers, started running a year ago. But she’s mindful of what she shares online. Not everyone is interested in her daily training updates, she said.

“I’m pretty sure I would’ve had many friends ‘unfriending’ me on Facebook if I published on Facebook everything I put on Tumblr,” Shaw said. “It can be too much.”

She posts milestones to Facebook with links to Tumblr and DailyMile, for those who want more detail. On DailyMile, for example, Shaw recently posted an easy 4.4-mile treadmill run that took 41 minutes with the note, “Finished my movie, got my miles. Week 6 of #marathontraining is already here!”

Other DailyMile members can leave comments (usually encouraging) and give “motivations,” which are the equivalent of “likes” on Facebook.

Yet even on this niche social network, Shaw thinks carefully before posting, lest she hurt someone’s feelings or appear to be bragging.

“I was really slow when I first started running,” she said. Now her times are much faster. “You don’t want to be an elitist.”

While she’s vigilant about turning off the autoposting function of her fitness apps, not all people do.

Lee Hersh, who teaches yoga and blogs about health and fitness at www.fitfoodiefinds.com, said sharing on the right social platforms can serve both as a personal reminder and an encouragement for others to make healthier choices. She regularly documents her meals and snacks on Twitter and

Whitney Shaw is training for a marathon -- and her friends know every single detail.

She tracks the distance and time of every run on the social network DailyMile, posts her proudest achievements to Facebook and maintains a thoughtful account of her fitness and nutrition efforts on a Tumblr blog.

"My friends know my weekly mileage," said Shaw, 26. "If I'm not hitting that, I hear about it."

The Minneapolis resident is among millions of Americans counting on mobile apps, social media and wearable tech gizmos to lose weight or get fit. These digital tools promise a combination of high-tech habit tracking and positive peer pressure that users say helps them shed pounds faster. But the apps also make oversharing too easy, prompting eye rolls among those checking Twitter from the couch.

One in five American smartphone owners have downloaded at least one health or fitness app, according to a recent study by the Pew Research Center, and there are more than 13,000 apps in that category in the iTunes store. DailyMile, which draws data from different apps, claims users have logged more than 12 million workouts.

Altogether, this tech trend takes what once was mostly private -- every calorie consumed, step taken or pound lost -- and turns it into public discussion. Apps often link to Facebook and Twitter, automatically posting details of the latest run or even a user's weight for all to see. That can be encouraging, annoying or embarrassing.

"My worst nightmare is that I will tweet my weight," said Meghan Wilker, co-host of the Minneapolis-based Geek Girls Guide podcast and a co-worker of Shaw's at Clockwork Interactive Media. "It's too easy to share something embarrassing when you automate everything."

Share with caution

Shaw, inspired by Wilker and other tech-savvy co-workers, started running a year ago. But she's mindful of what she shares online. Not everyone is interested in her daily training updates, she said.

"I'm pretty sure I would've had many friends 'unfriending' me on Facebook if I published on Facebook everything I put on Tumblr," Shaw said. "It can be too much."

She posts milestones to Facebook with links to Tumblr and DailyMile, for those who want more detail. On DailyMile, for example, Shaw recently posted an easy 4.4-mile treadmill run that took 41 minutes with the note, "Finished my movie, got my miles. Week 6 of #marathontraining is already here!"

Other DailyMile members can leave comments (usually encouraging) and give "motivations," which are the equivalent of "likes" on Facebook.

Yet even on this niche social network, Shaw thinks carefully before posting, lest she hurt someone's feelings or appear to be bragging.

"I was really slow when I first started running," she said. Now her times are much faster. "You don't want to be an elitist."

While she's vigilant about turning off the autoposting function of her fitness apps, not all people do.

Lee Hersh, who teaches yoga and blogs about health and fitness at www.fitfoodiefinds.com, said sharing on the right social platforms can serve both as a personal reminder and an encouragement for others to make healthier choices. She regularly documents her meals and snacks on Twitter and

Tags: , , ,



Back to top

Preventing Low Birth Weight Babies

Posted March 1, 2013

Daviess County was among the better counties in the state with just 8.6 percent of babies born with low weight, and mothers who received adequate prenatal care were at 93 percent, according to the Community Health Needs Assessment.

Low birth weight is 5-pounds, 8-ounces or less.

However, mothers who smoked during pregnancy were at 26 percent, a number that has been growing, not decreasing.

According to health officials, babies born with a low birth weight are more likely than babies of normal weight to require specialized medical care, and often must stay in the intensive care unit.

Low birth weight is often associated with premature birth.

While there have been many medical advances enabling premature infants to survive, there is still risk of infant death or long-term disability, officials said.

The most important things an expectant mother can do to prevent prematurity and low birth weight are to take prenatal vitamins, stop smoking, stop drinking alcohol and using drugs, and most importantly, get prenatal care, officials said.

Gail Wigginton, the Green River District Health Department’s Maternal and Child Health coordinator, said folic acid has prevented birth defects “for some time now.”

Dr. Ruth Ann Shepherd, director of the Division of Maternal and Child Health in the Kentucky Department for Public Health, said folic acid helps prevent birth defects of the brain and spine.

“If a woman plans to become pregnant, she should start taking folic acid a month before, and then also during pregnancy,” Wigginton said.

Meanwhile, women should begin prenatal care by the end of their first trimester of pregnancy, and, according to the American College of Obstetrics and Gynecology, have at least 13 prenatal visits for a full-term pregnancy.

Early prenatal care allows women and their health care providers to identify and, when possible, treat or correct health problems and health-compromising behaviors that can be particularly damaging during the initial stages of fetal development.

Increasing the number of women who receive prenatal care, and who do so early in their pregnancies, can improve birth outcomes and lower health care costs by reducing the likelihood of complications during pregnancy and childbirth, officials said.

Smoking during pregnancy poses risks for both mother and fetus, according to officials. A baby born to a mother who has smoked during her pregnancy is more likely to have under-developed lungs and a lower birth weight and is more likely to be born prematurely.

It is estimated that smoking during pregnancy causes up to 10 percent of all infant deaths. Even after a baby is born, second-hand smoking can contribute to Sudden Infant Death Syndrome, asthma onset and stunted growth.

“Our infant mortality is a little below the state average, which is good,” Wigginton said. “So, overall, Daviess County is doing well, but we can do better.”

Wigginton said education is one reason local women are performing better.

“The health department is doing a super job of getting folic acid to our patients,” she said. “And we try to make sure the health department patients are receiving adequate care, especially in the first trimester.”

The health department also talks to patients about eating habits, such as eating five fruits and vegetables a day, and limiting fat intake.

Rich Suwanski, 691-7315, or rsuwanski@messenger-inquirer.com

©2013 the Messenger-Inquirer (Owensboro, Ky.)

Visit the Messenger-Inquirer (Owensboro, Ky.) at www.messenger-inquirer.com

Daviess County was among the better counties in the state with just 8.6 percent of babies born with low weight, and mothers who received adequate prenatal care were at 93 percent, according to the Community Health Needs Assessment.

Low birth weight is 5-pounds, 8-ounces or less.

However, mothers who smoked during pregnancy were at 26 percent, a number that has been growing, not decreasing.

According to health officials, babies born with a low birth weight are more likely than babies of normal weight to require specialized medical care, and often must stay in the intensive care unit.

Low birth weight is often associated with premature birth.

While there have been many medical advances enabling premature infants to survive, there is still risk of infant death or long-term disability, officials said.

The most important things an expectant mother can do to prevent prematurity and low birth weight are to take prenatal vitamins, stop smoking, stop drinking alcohol and using drugs, and most importantly, get prenatal care, officials said.

Gail Wigginton, the Green River District Health Department's Maternal and Child Health coordinator, said folic acid has prevented birth defects "for some time now."

Dr. Ruth Ann Shepherd, director of the Division of Maternal and Child Health in the Kentucky Department for Public Health, said folic acid helps prevent birth defects of the brain and spine.

"If a woman plans to become pregnant, she should start taking folic acid a month before, and then also during pregnancy," Wigginton said.

Meanwhile, women should begin prenatal care by the end of their first trimester of pregnancy, and, according to the American College of Obstetrics and Gynecology, have at least 13 prenatal visits for a full-term pregnancy.

Early prenatal care allows women and their health care providers to identify and, when possible, treat or correct health problems and health-compromising behaviors that can be particularly damaging during the initial stages of fetal development.

Increasing the number of women who receive prenatal care, and who do so early in their pregnancies, can improve birth outcomes and lower health care costs by reducing the likelihood of complications during pregnancy and childbirth, officials said.

Smoking during pregnancy poses risks for both mother and fetus, according to officials. A baby born to a mother who has smoked during her pregnancy is more likely to have under-developed lungs and a lower birth weight and is more likely to be born prematurely.

It is estimated that smoking during pregnancy causes up to 10 percent of all infant deaths. Even after a baby is born, second-hand smoking can contribute to Sudden Infant Death Syndrome, asthma onset and stunted growth.

"Our infant mortality is a little below the state average, which is good," Wigginton said. "So, overall, Daviess County is doing well, but we can do better."

Wigginton said education is one reason local women are performing better.

"The health department is doing a super job of getting folic acid to our patients," she said. "And we try to make sure the health department patients are receiving adequate care, especially in the first trimester."

The health department also talks to patients about eating habits, such as eating five fruits and vegetables a day, and limiting fat intake.

Rich Suwanski, 691-7315, or rsuwanski@messenger-inquirer.com

©2013 the Messenger-Inquirer (Owensboro, Ky.)

Visit the Messenger-Inquirer (Owensboro, Ky.) at www.messenger-inquirer.com

Tags: , , , , , , , , ,



Back to top

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

Tags: , , , , , , , , , , , , , , , , , ,



Back to top

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.

Tags: , , , , , , , , , ,



Back to top

Is Sugar to Blame?

Posted Feb 2, 2013

As January fades into February, many New Year’s resolutions start to wilt.

But the status of sugar in the American diet is still hotly contested.

“Sugar (and added sugars) has received a lot of attention lately,” said Marianne Smith Edge, senior vice president of nutrition and food safety at the International Food Information Council, in an email.

The resolve to lose weight again made the list as one of the most common resolutions in the United States, but research suggests it’s also one of the hardest to keep.

Recently published research in the Journal of the American Medical Association suggested that obese people have a lower risk of death compared to people with normal weight.

A recent book by Dr. Robert Lustig, a pediatric endocrinologist at the University of California, San Francisco, posits fat isn’t the issue in obesity.

What does matter is the health of processes necessary for life. Heart disease, diabetes and other chronic illnesses threaten health, Lustig said. And he blames sugar for the development of those conditions.

Studies in nutrition are frequently cropping up with new ideas in weight loss and management, but it’s important to remember the science of nutrition is still evolving, said Susan Kopins, a registered dietitian at the Women’s Healthcare Group in Spring Garden Township.

“The American Heart Association and American Medical Association recently recognized under their low-fat diet recommendation, obesity rates increased,” Kopins said.

But sugar is tricky, she said.

It’s easy to get a lot of sugar quickly into your system with sodas and juices,” Kopins said.

That rush of sugar sends a message to the body to stabilize blood-sugar levels with insulin. Because the simple sugars are quickly and easily digested, the body is soon hungry again. The addictive qualities of sugar, push people to desire more sweet flavors to curb their hunger, and the cycle starts again, Kopins said.

The way to solve the problem: portion control.

John White, an expert in caloric sweeteners, agrees.

“Sugars alone are not responsible for obesity,” said White, the president of White Technical Research, a consulting firm for the food and beverage industry. “It’s calorie intake.”

The Food and Drug Administration reported calorie intake over the last 40 years has increased by 425 calories a day.

And calorie reduction is achievable, Kopins said.

She recommends pairing sweet foods with those high in fiber or protein.

For example, apple slices with peanut butter will slow down the insulin response and better control the sugar dump, she said.

“There’s a place for everything in your diet,” Kopins said. “The key is finding balance.”

©2013 York Daily Record (York, Pa.)

Visit York Daily Record (York, Pa.) at www.ydr.com

Distributed by MCT Information Services

As January fades into February, many New Year's resolutions start to wilt.

But the status of sugar in the American diet is still hotly contested.

"Sugar (and added sugars) has received a lot of attention lately," said Marianne Smith Edge, senior vice president of nutrition and food safety at the International Food Information Council, in an email.

The resolve to lose weight again made the list as one of the most common resolutions in the United States, but research suggests it's also one of the hardest to keep.

Recently published research in the Journal of the American Medical Association suggested that obese people have a lower risk of death compared to people with normal weight.

A recent book by Dr. Robert Lustig, a pediatric endocrinologist at the University of California, San Francisco, posits fat isn't the issue in obesity.

What does matter is the health of processes necessary for life. Heart disease, diabetes and other chronic illnesses threaten health, Lustig said. And he blames sugar for the development of those conditions.

Studies in nutrition are frequently cropping up with new ideas in weight loss and management, but it's important to remember the science of nutrition is still evolving, said Susan Kopins, a registered dietitian at the Women's Healthcare Group in Spring Garden Township.

"The American Heart Association and American Medical Association recently recognized under their low-fat diet recommendation, obesity rates increased," Kopins said.

But sugar is tricky, she said.

It's easy to get a lot of sugar quickly into your system with sodas and juices," Kopins said.

That rush of sugar sends a message to the body to stabilize blood-sugar levels with insulin. Because the simple sugars are quickly and easily digested, the body is soon hungry again. The addictive qualities of sugar, push people to desire more sweet flavors to curb their hunger, and the cycle starts again, Kopins said.

The way to solve the problem: portion control.

John White, an expert in caloric sweeteners, agrees.

"Sugars alone are not responsible for obesity," said White, the president of White Technical Research, a consulting firm for the food and beverage industry. "It's calorie intake."

The Food and Drug Administration reported calorie intake over the last 40 years has increased by 425 calories a day.

And calorie reduction is achievable, Kopins said.

She recommends pairing sweet foods with those high in fiber or protein.

For example, apple slices with peanut butter will slow down the insulin response and better control the sugar dump, she said.

"There's a place for everything in your diet," Kopins said. "The key is finding balance."

©2013 York Daily Record (York, Pa.)

Visit York Daily Record (York, Pa.) at www.ydr.com

Distributed by MCT Information Services

Tags: , , , , , , , , ,



Back to top

Do Get Your Vitamin D

Posted Jan 29, 2013

Feeling down? Try vitamin D, some studies suggest.

Wary of flu or multiple sclerosis? Overweight?

Try vitamin D, other studies suggest.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Distributed by MCT Information Services

Feeling down? Try vitamin D, some studies suggest.

Wary of flu or multiple sclerosis? Overweight?

Try vitamin D, other studies suggest.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Distributed by MCT Information Services

Tags: , , , , , , , , , , , , ,



Back to top

Extra Fat Leads to Extra Health Problems

Posted Jan 20, 2013

Extra body fat increases a person’s risk of diabetes, heart attack, stroke, Alzheimer’s disease, kidney and liver failure, amputation, blindness, early death and a long list of other problems nobody wants. Research tells us that. But how does it actually happen? The Gazette-Mail asked medical experts to explain, in plain language.

“Start with this fact,” Dr. Sally Swisher said. “If you eat more sugar than you burn with exercise, your body generates fat.”

Swisher is a neurologist and bariatric doctor at Charleston’s Medical Weight Loss and Skin Care Clinic.

The body turns food into glucose, she explained. It’s straightforward, almost mathematical. Your muscle cells use most of the glucose for fuel. If you exercise a lot, your muscles burn up a lot of glucose. If you’re a couch potato, your glucose doesn’t burn up – and the body converts it into fat.

Globs of sunny yellow fat – unused glucose – float through your arteries in your blood to the organ or tissues where they are deposited.

“Picture your arteries coming out of your heart like big rivers,” Swisher said. “The farther they are from the heart, the smaller they get, and the easier it is for fat to clog them up. By the time arteries get to your feet and hands, they’re tiny.”

Fat cells float through these arteries. Along the way, they are deposited on tissue and organs. When fat finds a home in an organ, it can cause problems. If enough fat is deposited, it causes big problems.

That’s an “extremely simplified version of the way it happens,” Swisher said.

Inside the arteries, fat aggravates the walls as it floats along, then inflames them, Swisher said. “Fat cells slip underneath the inflamed lining. That constricts the artery. It used to be called hardening of the arteries.”

If the inner artery wall becomes harder and rougher, the blood has a harder time getting through, and blood clots are more likely to form.

“There is bad fat and good fat,” Swisher said. Exercise generates good fat, known as HDL cholesterol. It lowers all kinds of health risks. Bad fat – called triglycerides and LDL cholesterol – inflames artery walls. “It’s not just innocent baby fat,” Swisher said.

“When we are children, our bodies create the number of fat cells we will have for the rest of our lives, research shows,” she said. “If people have too many fat cells when they reach adulthood, they are more likely to have trouble with weight for the rest of their lives.”

What damage can it cause?

Extra weight can raise a person’s risk of many different kinds of problems:

Heart failure: “A hundred extra pounds makes your heart muscle thicken, just like any muscle working overtime,” Swisher said. “A bigger heart eventually leads to heart failure.”

A heart has to work extra hard to pump blood through a large body. The strain can cause a heart attack or stroke.

Fat can be especially dangerous inside arteries that supply the heart. It interferes with heart function and can set off heart attacks.

Sleep apnea, which is almost always caused by obesity, Swisher said. “Obese people often have fat in the back of their throats. When they lie down, the weight of their chest is on top of them. They don’t have enough oxygen, so they wake up tired, or their spouse hears them struggling to breathe.”

Diabetes: Belly fat has a lot to do with Type 2 diabetes, which used to be called “adult onset” diabetes. Thirty years ago, people under 20 almost never got it. Now it is showing up in obese teenagers and children.

Type 2 diabetes – 90 to 95 percent of all diabetes – can be prevented with exercise and healthy diet.

Parkersburg native Dr. Frank Schwartz, who directs the diabetes/ endocrine program at Ohio University, explains the role fat plays in diabetes:

Glucose (digested sugar) can’t enter the cells to provide fuel without insulin, a hormone secreted by the pancreas. Insulin interacts with the glucose and lets it enter the cells, like a key that opens the door to the cell. But fat secretes hormones that can keep the key from working.

When glucose can’t enter the cells, that’s called insulin resistance. The more fat, the more interference. The more interference, the more insulin resistance.

When glucose cannot enter the muscle cells, a person has diabetes. Digested sugar stays in the person’s bloodstream and his or her blood sugar goes up. The body converts much of the sugar into fat.

Type 2 diabetes can start in the body 10 years before a person feels symptoms, research says. If a 30-year-old develops diabetes, it might have started at age 20. When a 15-year-old develops diabetes, it might have started at age 5.

Physical activity counteracts insulin resistance and increases the amount of glucose that can reach the cells. “That’s a major reason why physical activity can prevent diabetes or help make it better,” Swisher said.

Amputation: When little arteries get clogged with fat, circulation is cut off to the body parts farthest from the heart: including feet and hands. They don’t heal well from infection and may get ulcers and gangrene. “That puts you at risk of amputation,” Swisher said.

Kidney failure: “If small arteries leading to the kidneys get clogged, your body tries to overcome it, but after awhile, your kidneys just quit working,” Swisher said. After that, a person needs expensive, time-consuming dialysis – often four hours a day, three days a week, running the entire blood supply through a cleaning machine.

Stroke: Diabetics are more likely to have strokes, caused by constriction of small brain arteries. “That leads to clogging of the carotid arteries, which leads to strokes,” Swisher said. Plaques of inflamed cells and fat build up inside the artery.

“People in their 30s and 40s with high cholesterol who smoke can have a premature stroke,” she said. “If we don’t get a grip on this, it’s a matter of time till teenagers start having heart attacks and strokes.”

Alzheimer’s disease: In 2008, researchers found that obese people are twice as likely to get Alzheimer’s as healthy-weight people are. Healthy-weight people with a “spare tire” are twice as likely to get dementia as healthy-weight people with no spare tire, they found. Nobody knows yet why that happens.

Liver disease: Fat deposited on the liver can lead to cirrhosis of the liver. Obesity causes more liver failure than alcoholism does, according to the Centers for Disease Control and Prevention.

Cancer: Estrogen is stored in fat, so excess fat creates higher estrogen levels in the blood. “Extra estrogen in the blood also puts you at risk of cancers of the breast and uterus,” Swisher said. The lining of the uterus may also get thicker with excess weight, which can cause cancer.

“Colon cancer is also related to obesity, though nobody knows why,” she said.

Sexual dysfunction: Diabetes causes impotence in men, and very obese young women often don’t ovulate. “They’re infertile and have high insulin levels,” Swisher said. “If they lose weight, they can become fertile again. Doctors joke that pregnancy is a side effect of weight loss.”

Incontinence: “If a woman has 50 or 60 extra pounds, and she rides a bike or just sneezes, the pressure of the belly against the bladder can force urine out,” Swisher said. A woman can undergo surgery to lift the bladder – or she can lose weight, making the surgery unnecessary.

Musculoskeletal problems and arthritis: “If weight-bearing joints carry too much weight: knees, feet and, to a lesser extent, hips, the amount of arthritis accelerates as you get older,” Swisher said. “Overweight people don’t get over it as easily. Rehab is harder.”

Blindness: Diabetes also can cause blindness. Fat clogs the artery leading to the retina, and “that can cause stroke in the eye,” Swisher said. Young overweight girls can also go blind with “false tumor” condition, she said, in which fat creates pressure inside the skull, causing severe headaches. The bulge in the optic nerve may resemble a brain tumor.

“None of these things has to happen,” Swisher said. “That’s the important thing to remember. It’s possible to prevent them all with exercise and diet. It’s within most people’s reach.

“If I were queen of the world,” she said, “the first thing I’d do is take control of school lunches and get kids outside playing every day again.”

KATE LONG | Sunday Gazette-Mail I have patients lift this rubber model of five pounds of fat when theyre disappointed that they only lost five pounds, said Dr. Sally Swisher, neurologist and bariatric doctor at Charleston Medical Weight Loss and Skin Care Clinic. They feel how heavy it is and realize that five pounds is a wonderful thing not to have to carry around anymore.

Reach Kate Long at 304-348-1798 or katelong@wvgazette.com.

This story was written with the help of the Dennis A. Hunt Fund for Health Journalism, administered by the California Endowment Health Journalism Fellowships at the USC’s Annenberg School for Communication and Journalism.

Extra body fat increases a person's risk of diabetes, heart attack, stroke, Alzheimer's disease, kidney and liver failure, amputation, blindness, early death and a long list of other problems nobody wants. Research tells us that. But how does it actually happen? The Gazette-Mail asked medical experts to explain, in plain language.

"Start with this fact," Dr. Sally Swisher said. "If you eat more sugar than you burn with exercise, your body generates fat."

Swisher is a neurologist and bariatric doctor at Charleston's Medical Weight Loss and Skin Care Clinic.

The body turns food into glucose, she explained. It's straightforward, almost mathematical. Your muscle cells use most of the glucose for fuel. If you exercise a lot, your muscles burn up a lot of glucose. If you're a couch potato, your glucose doesn't burn up - and the body converts it into fat.

Globs of sunny yellow fat - unused glucose - float through your arteries in your blood to the organ or tissues where they are deposited.

"Picture your arteries coming out of your heart like big rivers," Swisher said. "The farther they are from the heart, the smaller they get, and the easier it is for fat to clog them up. By the time arteries get to your feet and hands, they're tiny."

Fat cells float through these arteries. Along the way, they are deposited on tissue and organs. When fat finds a home in an organ, it can cause problems. If enough fat is deposited, it causes big problems.

That's an "extremely simplified version of the way it happens," Swisher said.

Inside the arteries, fat aggravates the walls as it floats along, then inflames them, Swisher said. "Fat cells slip underneath the inflamed lining. That constricts the artery. It used to be called hardening of the arteries."

If the inner artery wall becomes harder and rougher, the blood has a harder time getting through, and blood clots are more likely to form.

"There is bad fat and good fat," Swisher said. Exercise generates good fat, known as HDL cholesterol. It lowers all kinds of health risks. Bad fat - called triglycerides and LDL cholesterol - inflames artery walls. "It's not just innocent baby fat," Swisher said.

"When we are children, our bodies create the number of fat cells we will have for the rest of our lives, research shows," she said. "If people have too many fat cells when they reach adulthood, they are more likely to have trouble with weight for the rest of their lives."

What damage can it cause?

Extra weight can raise a person's risk of many different kinds of problems:

Heart failure: "A hundred extra pounds makes your heart muscle thicken, just like any muscle working overtime," Swisher said. "A bigger heart eventually leads to heart failure."

A heart has to work extra hard to pump blood through a large body. The strain can cause a heart attack or stroke.

Fat can be especially dangerous inside arteries that supply the heart. It interferes with heart function and can set off heart attacks.

Sleep apnea, which is almost always caused by obesity, Swisher said. "Obese people often have fat in the back of their throats. When they lie down, the weight of their chest is on top of them. They don't have enough oxygen, so they wake up tired, or their spouse hears them struggling to breathe."

Diabetes: Belly fat has a lot to do with Type 2 diabetes, which used to be called "adult onset" diabetes. Thirty years ago, people under 20 almost never got it. Now it is showing up in obese teenagers and children.

Type 2 diabetes - 90 to 95 percent of all diabetes - can be prevented with exercise and healthy diet.

Parkersburg native Dr. Frank Schwartz, who directs the diabetes/ endocrine program at Ohio University, explains the role fat plays in diabetes:

Glucose (digested sugar) can't enter the cells to provide fuel without insulin, a hormone secreted by the pancreas. Insulin interacts with the glucose and lets it enter the cells, like a key that opens the door to the cell. But fat secretes hormones that can keep the key from working.

When glucose can't enter the cells, that's called insulin resistance. The more fat, the more interference. The more interference, the more insulin resistance.

When glucose cannot enter the muscle cells, a person has diabetes. Digested sugar stays in the person's bloodstream and his or her blood sugar goes up. The body converts much of the sugar into fat.

Type 2 diabetes can start in the body 10 years before a person feels symptoms, research says. If a 30-year-old develops diabetes, it might have started at age 20. When a 15-year-old develops diabetes, it might have started at age 5.

Physical activity counteracts insulin resistance and increases the amount of glucose that can reach the cells. "That's a major reason why physical activity can prevent diabetes or help make it better," Swisher said.

Amputation: When little arteries get clogged with fat, circulation is cut off to the body parts farthest from the heart: including feet and hands. They don't heal well from infection and may get ulcers and gangrene. "That puts you at risk of amputation," Swisher said.

Kidney failure: "If small arteries leading to the kidneys get clogged, your body tries to overcome it, but after awhile, your kidneys just quit working," Swisher said. After that, a person needs expensive, time-consuming dialysis - often four hours a day, three days a week, running the entire blood supply through a cleaning machine.

Stroke: Diabetics are more likely to have strokes, caused by constriction of small brain arteries. "That leads to clogging of the carotid arteries, which leads to strokes," Swisher said. Plaques of inflamed cells and fat build up inside the artery.

"People in their 30s and 40s with high cholesterol who smoke can have a premature stroke," she said. "If we don't get a grip on this, it's a matter of time till teenagers start having heart attacks and strokes."

Alzheimer's disease: In 2008, researchers found that obese people are twice as likely to get Alzheimer's as healthy-weight people are. Healthy-weight people with a "spare tire" are twice as likely to get dementia as healthy-weight people with no spare tire, they found. Nobody knows yet why that happens.

Liver disease: Fat deposited on the liver can lead to cirrhosis of the liver. Obesity causes more liver failure than alcoholism does, according to the Centers for Disease Control and Prevention.

Cancer: Estrogen is stored in fat, so excess fat creates higher estrogen levels in the blood. "Extra estrogen in the blood also puts you at risk of cancers of the breast and uterus," Swisher said. The lining of the uterus may also get thicker with excess weight, which can cause cancer.

"Colon cancer is also related to obesity, though nobody knows why," she said.

Sexual dysfunction: Diabetes causes impotence in men, and very obese young women often don't ovulate. "They're infertile and have high insulin levels," Swisher said. "If they lose weight, they can become fertile again. Doctors joke that pregnancy is a side effect of weight loss."

Incontinence: "If a woman has 50 or 60 extra pounds, and she rides a bike or just sneezes, the pressure of the belly against the bladder can force urine out," Swisher said. A woman can undergo surgery to lift the bladder - or she can lose weight, making the surgery unnecessary.

Musculoskeletal problems and arthritis: "If weight-bearing joints carry too much weight: knees, feet and, to a lesser extent, hips, the amount of arthritis accelerates as you get older," Swisher said. "Overweight people don't get over it as easily. Rehab is harder."

Blindness: Diabetes also can cause blindness. Fat clogs the artery leading to the retina, and "that can cause stroke in the eye," Swisher said. Young overweight girls can also go blind with "false tumor" condition, she said, in which fat creates pressure inside the skull, causing severe headaches. The bulge in the optic nerve may resemble a brain tumor.

"None of these things has to happen," Swisher said. "That's the important thing to remember. It's possible to prevent them all with exercise and diet. It's within most people's reach.

"If I were queen of the world," she said, "the first thing I'd do is take control of school lunches and get kids outside playing every day again."

KATE LONG | Sunday Gazette-Mail I have patients lift this rubber model of five pounds of fat when theyre disappointed that they only lost five pounds, said Dr. Sally Swisher, neurologist and bariatric doctor at Charleston Medical Weight Loss and Skin Care Clinic. They feel how heavy it is and realize that five pounds is a wonderful thing not to have to carry around anymore.

Reach Kate Long at 304-348-1798 or katelong@wvgazette.com.

This story was written with the help of the Dennis A. Hunt Fund for Health Journalism, administered by the California Endowment Health Journalism Fellowships at the USC's Annenberg School for Communication and Journalism.

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , ,



Back to top

News Flash: Exercise Key to Weight Loss

Posted Jan 13, 2013

Exercise – and not only a proper diet – is essential for people who want to lose weight, according to Thomas Haab, a sport scientist at the BSA Academy in Saarbruecken, a German higher education institution focusing on health management and illness prevention.

“The duration and intensity are what matter most,” he said, pointing out that exercise burned extra calories. What is more, the body’s elevated energy metabolism after a workout promotes weight loss, too, “because more calories are burned and hence less surplus energy is stored in fat tissue.”

This “afterburn” occurs after strength or endurance training of sufficient intensity, Haab remarked. Although energy metabolism remains elevated up to 24 hours after both kinds of training, “the effect is greater after strength training,” he said.

During strength training, more calories are burned when the particular exercises are done in several sets each rather than circuit training – i.e. various exercises of one set each. For leisure athletes, it is irrelevant whether endurance training precedes or follows strength training.

In combination with an appropriate diet, Haab advised would-be weight losers who opt for strength-training exercises using machine weights to do three sets of eight to 12 repetitions each. An alternative, he said, would be 60 minutes of endurance training such as cycling, use of an elliptical trainer or jogging.

Exercise - and not only a proper diet - is essential for people who want to lose weight, according to Thomas Haab, a sport scientist at the BSA Academy in Saarbruecken, a German higher education institution focusing on health management and illness prevention.

"The duration and intensity are what matter most," he said, pointing out that exercise burned extra calories. What is more, the body's elevated energy metabolism after a workout promotes weight loss, too, "because more calories are burned and hence less surplus energy is stored in fat tissue."

This "afterburn" occurs after strength or endurance training of sufficient intensity, Haab remarked. Although energy metabolism remains elevated up to 24 hours after both kinds of training, "the effect is greater after strength training," he said.

During strength training, more calories are burned when the particular exercises are done in several sets each rather than circuit training - i.e. various exercises of one set each. For leisure athletes, it is irrelevant whether endurance training precedes or follows strength training.

In combination with an appropriate diet, Haab advised would-be weight losers who opt for strength-training exercises using machine weights to do three sets of eight to 12 repetitions each. An alternative, he said, would be 60 minutes of endurance training such as cycling, use of an elliptical trainer or jogging.

Tags: , , , , ,



Back to top

Don’t Be SAD, Keep Winter Blues Away

Posted Jan 11, 2013

(May not apply to other forms of depression)

–Increased appetite with weight gain

–Loss of interest in work or other activities

–Less energy and ability to

concentrate

–Unhappiness and irritability

–Increased sleep

–Hopelessness

–Sluggish movements

–Social withdrawal

Source: PubMed Health Every year at this time, Tina Kirkham looks at the calendar and starts to tense up.

That’s because she knows she’s heading into her most difficult part of the season.

“It seems like every year it hits worse,” said the mother and nutrition assistant with Utah State University’s Expanded Food Nutrition Education Program.

Kirkham, 50, said she has suffered from Seasonal Affective Disorder for a long time.

SAD is a mood disorder in which people who have normal mental health throughout most of the year experience depressive symptoms in a specific part of the year — either the winter or summer, spring or autumn — every year, according to Wikipedia.

Medical sites state that the disorder is most common in the winter.

“I have to use a special light lamp in the morning,” said Kirkham, who listed a host of steps she takes to try to stay positive.

Among them, Kirkham takes a prescription moodenhancing drug, writes in a mood journal, thinks positive thoughts, takes regular naps and eats well.

“I know to exercise, but some days, I have no motivation. I have to make myself work, and helping others helps myself,” she said.

Kirkham knows she is not alone.

Through her life experiences, she has met many who are just like her.

“I think living in Utah and its high altitude makes it worse,” she said, also commenting on Utah’s bad air quality. “I also find that creative people suffer the most in my dealings with people I work with.”

Dianna Abel, a psychologist and director of the Counseling Service Center at Weber State University, said anxiety and depression are by far the largest two categories students who seek help fall into.

“These truly do get worse during the winter,” she said.

Like Kirkham, Abel also pointed to limited exposure to light as a key source of people’s mood swings.

“People need to get out and get some sunlight,” she said, recommending that those who suffer need to “make time” to make sure this happens.

“They need to get up in the elevation,” Abel said, recommending day trips to Park City. “If they can make some time, it will make a difference.”

The psychologist said people who notice seasonal depression can help themselves by paying particular attention to the healthy routines they already know are good for them.

She named the same types of behaviors as Kirkham outlined, with the addition of staying away from excessive alcohol.

Abel said one mistake people make is not making time for fun and friends.

Listing ways people can elevate their moods — things like taking a bubble bath, watching a favorite movie and doing something active like skiing — Abel said remembering to hang out with friends is also important.

Another suggestion Abel makes is to redirect negative thoughts. She said one thing people do is put a rubber band on their wrist. When they catch themselves having negative thoughts, they flick the rubber band as a way to remind themselves to stop.

Abel also said new research surrounds the role of gratitude in changing people’s morale.

“People should take some time at regular intervals to journal those kinds of things,” she said about gratitude lists. “If you can bring those things into focus, that would help.”

Andrea Widdison, of Hooper, said she has watched as her husband has learned to cope with his “winter blues.”

“He works in a building with no windows or natural light, and he starts work before sunrise. He often stays late and arrives home shortly before dark,” she said.

“It used to affect him a lot more when he brought his lunch to work and stayed indoors all day. However, he’s found that, if he just goes out for lunch every day and gets some natural light, it’s considerably better.”

But Widdison said all that eating out sometimes can lead to another problem — winter waistline.

___

©2013 the Standard-Examiner (Ogden, Utah)

Visit the Standard-Examiner (Ogden, Utah) at www.standard.net

Distributed by MCT Information Services

(May not apply to other forms of depression)

--Increased appetite with weight gain

--Loss of interest in work or other activities

--Less energy and ability to

concentrate

--Unhappiness and irritability

--Increased sleep

--Hopelessness

--Sluggish movements

--Social withdrawal

Source: PubMed Health Every year at this time, Tina Kirkham looks at the calendar and starts to tense up.

That's because she knows she's heading into her most difficult part of the season.

"It seems like every year it hits worse," said the mother and nutrition assistant with Utah State University's Expanded Food Nutrition Education Program.

Kirkham, 50, said she has suffered from Seasonal Affective Disorder for a long time.

SAD is a mood disorder in which people who have normal mental health throughout most of the year experience depressive symptoms in a specific part of the year -- either the winter or summer, spring or autumn -- every year, according to Wikipedia.

Medical sites state that the disorder is most common in the winter.

"I have to use a special light lamp in the morning," said Kirkham, who listed a host of steps she takes to try to stay positive.

Among them, Kirkham takes a prescription moodenhancing drug, writes in a mood journal, thinks positive thoughts, takes regular naps and eats well.

"I know to exercise, but some days, I have no motivation. I have to make myself work, and helping others helps myself," she said.

Kirkham knows she is not alone.

Through her life experiences, she has met many who are just like her.

"I think living in Utah and its high altitude makes it worse," she said, also commenting on Utah's bad air quality. "I also find that creative people suffer the most in my dealings with people I work with."

Dianna Abel, a psychologist and director of the Counseling Service Center at Weber State University, said anxiety and depression are by far the largest two categories students who seek help fall into.

"These truly do get worse during the winter," she said.

Like Kirkham, Abel also pointed to limited exposure to light as a key source of people's mood swings.

"People need to get out and get some sunlight," she said, recommending that those who suffer need to "make time" to make sure this happens.

"They need to get up in the elevation," Abel said, recommending day trips to Park City. "If they can make some time, it will make a difference."

The psychologist said people who notice seasonal depression can help themselves by paying particular attention to the healthy routines they already know are good for them.

She named the same types of behaviors as Kirkham outlined, with the addition of staying away from excessive alcohol.

Abel said one mistake people make is not making time for fun and friends.

Listing ways people can elevate their moods -- things like taking a bubble bath, watching a favorite movie and doing something active like skiing -- Abel said remembering to hang out with friends is also important.

Another suggestion Abel makes is to redirect negative thoughts. She said one thing people do is put a rubber band on their wrist. When they catch themselves having negative thoughts, they flick the rubber band as a way to remind themselves to stop.

Abel also said new research surrounds the role of gratitude in changing people's morale.

"People should take some time at regular intervals to journal those kinds of things," she said about gratitude lists. "If you can bring those things into focus, that would help."

Andrea Widdison, of Hooper, said she has watched as her husband has learned to cope with his "winter blues."

"He works in a building with no windows or natural light, and he starts work before sunrise. He often stays late and arrives home shortly before dark," she said.

"It used to affect him a lot more when he brought his lunch to work and stayed indoors all day. However, he's found that, if he just goes out for lunch every day and gets some natural light, it's considerably better."

But Widdison said all that eating out sometimes can lead to another problem -- winter waistline.

___

©2013 the Standard-Examiner (Ogden, Utah)

Visit the Standard-Examiner (Ogden, Utah) at www.standard.net

Distributed by MCT Information Services

Tags: , , , , , , , , , , , , ,



Back to top

Diet Myths

Posted Jan 10, 2013

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

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

Myth

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

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

2 Crash dieting makes you lose weight.

Myth

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

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

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

Myth

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

4 A slow metabolism stops you losing weight.

Myth

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

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

Myth

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

6 Low-fat foods always help you lose weight.

Myth

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

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

Myth

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

8 Avoid fatty foods because they will raise your cholesterol.

Myth

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

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

9 Vegetarians can’t build up muscle mass.

Myth

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

10 You always gain weight when you stop smoking.

Myth

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

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

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

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

Myth

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

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

2 Crash dieting makes you lose weight.

Myth

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

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

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

Myth

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

4 A slow metabolism stops you losing weight.

Myth

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

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

Myth

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

6 Low-fat foods always help you lose weight.

Myth

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

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

Myth

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

8 Avoid fatty foods because they will raise your cholesterol.

Myth

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

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

9 Vegetarians can't build up muscle mass.

Myth

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

10 You always gain weight when you stop smoking.

Myth

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

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

Tags: , , , , , , , , , , , , , , , , , ,



Back to top

Waist Girth Predicts Disease Risk

Posted Jan 6, 2012

Women with an abdominal girth of more than 31.5 inches could be categorized as obese under new guidelines being considered, a revision from the current 35.4-inch standard used as a marker for metabolic syndrome, it has been learned.

The Japan Society for the Study of Obesity (JASSO) is considering including women with a body mass index (BMI) – a measure of weight relative to height – of below 25 but a waist circumference of above 31.5 inches as excessively fat.

People with a BMI of less than 25 are not considered overweight under current guidelines.

The government-set conditions for being obese include a BMI of 25 or more, health problems such as a lipid abnormality and high-blood pressure, and having an abdominal girth of 33.5 inches or more for men and 35.4 inches or more for women.

The Health, Labor and Welfare Ministry uses these figures when deciding whether a person has metabolic syndrome in a special health check program for people aged from 40 to 74.

However, experts have pointed out that the risk of arteriosclerosis and other health problems increases for people with excessive visceral fat even if their BMI is below 25.

This prompted JASSO’s study committee for judging criteria of obesity, led by Gunma University Prof. Masatomo Mori, to reexamine the criteria for people with a BMI of less than 25.

By analyzing data released in Japan up to 2010, the committee concluded that health problems such as lipid abnormalities sharply increase when the cross-sectional area of visceral fat exceeds 100 square centimeters for men and 70 square centimeters for women. This corresponds to an abdominal girth of 33.5 inches for men and 31.5 inches for women.

JASSO is considering categorizing people with a BMI of less than 25 as obese if their waist size exceeds the new standard and they have some health problems.

“The conditions for being obese and the criteria for deciding if people have metabolic syndrome overlap considerably,” Mori said.

The lower girth figure likely will affect a planned review of the health check program, which the ministry plans to carry out in fiscal 2013.

Mori said JASSO would settle on the new standard within fiscal 2012 so it can be reflected in revised abdominal girth standards used for the ministry’s health check.

Posted Jan 6, 2012

Women with an abdominal girth of more than 31.5 inches could be categorized as obese under new guidelines being considered, a revision from the current 35.4-inch standard used as a marker for metabolic syndrome, it has been learned.

The Japan Society for the Study of Obesity (JASSO) is considering including women with a body mass index (BMI) - a measure of weight relative to height - of below 25 but a waist circumference of above 31.5 inches as excessively fat.

People with a BMI of less than 25 are not considered overweight under current guidelines.

The government-set conditions for being obese include a BMI of 25 or more, health problems such as a lipid abnormality and high-blood pressure, and having an abdominal girth of 33.5 inches or more for men and 35.4 inches or more for women.

The Health, Labor and Welfare Ministry uses these figures when deciding whether a person has metabolic syndrome in a special health check program for people aged from 40 to 74.

However, experts have pointed out that the risk of arteriosclerosis and other health problems increases for people with excessive visceral fat even if their BMI is below 25.

This prompted JASSO's study committee for judging criteria of obesity, led by Gunma University Prof. Masatomo Mori, to reexamine the criteria for people with a BMI of less than 25.

By analyzing data released in Japan up to 2010, the committee concluded that health problems such as lipid abnormalities sharply increase when the cross-sectional area of visceral fat exceeds 100 square centimeters for men and 70 square centimeters for women. This corresponds to an abdominal girth of 33.5 inches for men and 31.5 inches for women.

JASSO is considering categorizing people with a BMI of less than 25 as obese if their waist size exceeds the new standard and they have some health problems.

"The conditions for being obese and the criteria for deciding if people have metabolic syndrome overlap considerably," Mori said.

The lower girth figure likely will affect a planned review of the health check program, which the ministry plans to carry out in fiscal 2013.

Mori said JASSO would settle on the new standard within fiscal 2012 so it can be reflected in revised abdominal girth standards used for the ministry's health check.

Tags: , , , ,



Back to top

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

Tags: , , , , , , , ,



Back to top

10 Tips to Prevent Snacking from Boredom

Posted Dec 10, 2012

At what time of day do you most often catch yourself snacking?

If you’re like me, it’s in the evening and there’s a television nearby. Often, I’m not even paying attention to what I’m eating; it’s just something to do with my hands because I’m restless or bored while watching TV.

That, friends, is the epitome of boredom snacking. I’ve really made an effort over the past few months to control this bad habit. I make sure before I flip on the remote that there is a bottle of Vitamin Water nearby and a magazine or book.

Weight-loss counselors will tell you the need to snack is usually the result of a mental trigger rather than physical hunger. Those triggers most often are stress, emotional gratification or boredom.

I’ve compiled 10 tips from Hungry Girl, diet-blog.com and Fit Day on how to bust the boredom snacking syndrome.

Don’t try to go cold turkey and cut out all snacks at once. As we’ve heard nutritionists say repeatedly, “Depriving yourself only makes you want a food more.” You might try 100-calorie packs and limit yourself to one pack a night while going through cookie/chips withdrawal.

1. Keep your hands busy. Try knitting, cross-stitching, file and paint your nails, work crossword puzzles, read — anything that uses your hands and makes it hard to eat at the same time.

2. Get out of the house. Change your scenery so a cabinet of snacks isn’t tempting you from across the room. Go for a quick walk, sit outside on the porch and read, or even just change rooms and move to another part of the house.

3. Brush your teeth and rinse with mouthwash. Chips and salty snacks are a lot less appealing when your mouth is minty fresh.

4. Quench your thirst. A basic tenet of Weight Watchers is that usually when you feel like snacking, it’s your body needing hydration. So sip sugar-free tea, coffee or ice water.

5. Feed the need to chomp. Keep your tastebuds happy with a piece of sugar-free hard candy, sugarless gum or sucker. Hungry Girl says that 94 percent fat-free popcorn is another good choice because it contains just 20 calories per cup.

6. Don’t keep “trigger foods” in the house. We all know what our weaknesses are, the foods that trigger a mindless desire to snack. Mine is Little Debbie Swiss Cake Rolls.

Out of sight, out of mind. Don’t buy them. If they aren’t in the house, they can’t tempt you.

7. Keep a food journal. Carrie Underwood has stated in numerous interviews that she lost weight more easily by writing down every edible that passed through her lips.

The premise is when you see the list of everything you’re eating in one day, you realize how much you overeat. Holding yourself accountable for everything you ingest will make you think twice about whether you really want that snack.

8. Sit it out. Here’s one I hadn’t heard before: If you force yourself to wait 20 minutes before getting the snack, nine times out of 10 you won’t want it anymore. (But I bet that 20 minutes drags by like 20 hours.)

9. Don’t skip meals. It’s a no-brainer: If you aren’t going long intervals between meals then you won’t feel those stomach growlings that urge you to snack.

10. If you are genuinely hungry, eat fruit or veggies. Remember, fruit’s free on Weight Watchers now. It’s so much easier to reach for celery sticks or an apple if you have them already washed, cut and ready to grab when you open the refrigerator door.

Contact Susan Pierce at spierce@timesfreepress.com or 423-757-6284.

©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

At what time of day do you most often catch yourself snacking?

If you're like me, it's in the evening and there's a television nearby. Often, I'm not even paying attention to what I'm eating; it's just something to do with my hands because I'm restless or bored while watching TV.

That, friends, is the epitome of boredom snacking. I've really made an effort over the past few months to control this bad habit. I make sure before I flip on the remote that there is a bottle of Vitamin Water nearby and a magazine or book.

Weight-loss counselors will tell you the need to snack is usually the result of a mental trigger rather than physical hunger. Those triggers most often are stress, emotional gratification or boredom.

I've compiled 10 tips from Hungry Girl, diet-blog.com and Fit Day on how to bust the boredom snacking syndrome.

Don't try to go cold turkey and cut out all snacks at once. As we've heard nutritionists say repeatedly, "Depriving yourself only makes you want a food more." You might try 100-calorie packs and limit yourself to one pack a night while going through cookie/chips withdrawal.

1. Keep your hands busy. Try knitting, cross-stitching, file and paint your nails, work crossword puzzles, read -- anything that uses your hands and makes it hard to eat at the same time.

2. Get out of the house. Change your scenery so a cabinet of snacks isn't tempting you from across the room. Go for a quick walk, sit outside on the porch and read, or even just change rooms and move to another part of the house.

3. Brush your teeth and rinse with mouthwash. Chips and salty snacks are a lot less appealing when your mouth is minty fresh.

4. Quench your thirst. A basic tenet of Weight Watchers is that usually when you feel like snacking, it's your body needing hydration. So sip sugar-free tea, coffee or ice water.

5. Feed the need to chomp. Keep your tastebuds happy with a piece of sugar-free hard candy, sugarless gum or sucker. Hungry Girl says that 94 percent fat-free popcorn is another good choice because it contains just 20 calories per cup.

6. Don't keep "trigger foods" in the house. We all know what our weaknesses are, the foods that trigger a mindless desire to snack. Mine is Little Debbie Swiss Cake Rolls.

Out of sight, out of mind. Don't buy them. If they aren't in the house, they can't tempt you.

7. Keep a food journal. Carrie Underwood has stated in numerous interviews that she lost weight more easily by writing down every edible that passed through her lips.

The premise is when you see the list of everything you're eating in one day, you realize how much you overeat. Holding yourself accountable for everything you ingest will make you think twice about whether you really want that snack.

8. Sit it out. Here's one I hadn't heard before: If you force yourself to wait 20 minutes before getting the snack, nine times out of 10 you won't want it anymore. (But I bet that 20 minutes drags by like 20 hours.)

9. Don't skip meals. It's a no-brainer: If you aren't going long intervals between meals then you won't feel those stomach growlings that urge you to snack.

10. If you are genuinely hungry, eat fruit or veggies. Remember, fruit's free on Weight Watchers now. It's so much easier to reach for celery sticks or an apple if you have them already washed, cut and ready to grab when you open the refrigerator door.

Contact Susan Pierce at spierce@timesfreepress.com or 423-757-6284.

©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

Tags: , , , , , , , , , , , , ,



Back to top

Excess Belly Fat Linked to Depression

Posted Nov 26, 2012

Accumulating fat around the belly has long been linked to metabolic syndrome, a collection of problems that include high blood pressure, cholesterol and blood glucose. Recently, metabolic syndrome was linked to a greater risk of Alzheimer’s disease and other forms of dementia later in life. Now depression has been added to the list of ailments linked to excessive belly fat, and losing weight through dieting doesn’t seem to reverse the problem.

“Weight gain is the major contributor to metabolic syndrome and depression, but we also observed that in many people who are obese, losing weight is not enough to reduce the symptoms of depression,” said An Pan, a nutritionist at the Harvard School of Public Health and one of the authors of the study, which appears in a recent issue of Diabetes Care. “In fact, losing weight by dieting may actually increase stress and depressive symptoms.”

A better approach, he says, would involve more exercise, which helps the body burn some of the deep fat packed around abdominal organs – the cause of the large belly often carried by people with metabolic syndrome. He encourages those wanting to lose weight to eat a healthy diet and participate in physical activity. Pan also recommends psychiatric counseling for people who are depressed.

The paper found evidence of a vicious cycle – metabolic syndrome contributes to depression, and depression contributes to metabolic syndrome, apparently by causing people to overeat.

Pan and the other authors of the paper suggest several possible mechanisms for this two-way interaction.

For example, depression affects the metabolism in ways that could increase blood pressure, reduce the body’s ability to absorb glucose and promote the accumulation of belly fat. Also depressed people are more likely to lack the motivation to get exercise.

On top of that, some antidepressant medications promote weight gain.

In the other direction, metabolic syndrome promotes inflammation, which has been linked to depression, and makes the body less sensitive to leptin, the hormone that suppresses appetite after eating.

Low levels of leptin, as well as leptin insensitivity, have been shown to produce depressive symptoms. Also, damage to blood vessels in the brain caused by high blood pressure and other consequences of metabolic syndrome may produce symptoms of depression, and are believed to promote dementia, as other studies have found.

Another study, just published in the journal Neuropsychopharmacology, reports that pioglitazone, a drug that helps prevent diabetes by enhancing the body’s sensitivity to insulin, also appears to boost the effectiveness of antidepressants in people with major depression.

The drug helped even when taken by depressed people who didn’t have the metabolic problems that signal the approach of diabetes. The authors believe that pioglitazone (sold as Actos) counteracts depression by helping the body use glucose more efficiently, just as exercise does.

Apparently the accumulation of belly fat, which may be a consequence of too much sugar in the blood, also contributes to elevated blood sugar and several other problems, including depression.

“I think the major message of our paper is that depression, cardiovascular disease, stroke and other problems begin early even in people who do not have diabetes,” said Pan.

“So prevention should begin early for people with metabolic syndrome. We should pay attention to their mental health, and for people with mental health problems we should monitor their blood glucose, blood lipids and blood pressure to control their risk of cardiovascular disease and stroke.”

Accumulating fat around the belly has long been linked to metabolic syndrome, a collection of problems that include high blood pressure, cholesterol and blood glucose. Recently, metabolic syndrome was linked to a greater risk of Alzheimer's disease and other forms of dementia later in life. Now depression has been added to the list of ailments linked to excessive belly fat, and losing weight through dieting doesn't seem to reverse the problem.

"Weight gain is the major contributor to metabolic syndrome and depression, but we also observed that in many people who are obese, losing weight is not enough to reduce the symptoms of depression," said An Pan, a nutritionist at the Harvard School of Public Health and one of the authors of the study, which appears in a recent issue of Diabetes Care. "In fact, losing weight by dieting may actually increase stress and depressive symptoms."

A better approach, he says, would involve more exercise, which helps the body burn some of the deep fat packed around abdominal organs - the cause of the large belly often carried by people with metabolic syndrome. He encourages those wanting to lose weight to eat a healthy diet and participate in physical activity. Pan also recommends psychiatric counseling for people who are depressed.

The paper found evidence of a vicious cycle - metabolic syndrome contributes to depression, and depression contributes to metabolic syndrome, apparently by causing people to overeat.

Pan and the other authors of the paper suggest several possible mechanisms for this two-way interaction.

For example, depression affects the metabolism in ways that could increase blood pressure, reduce the body's ability to absorb glucose and promote the accumulation of belly fat. Also depressed people are more likely to lack the motivation to get exercise.

On top of that, some antidepressant medications promote weight gain.

In the other direction, metabolic syndrome promotes inflammation, which has been linked to depression, and makes the body less sensitive to leptin, the hormone that suppresses appetite after eating.

Low levels of leptin, as well as leptin insensitivity, have been shown to produce depressive symptoms. Also, damage to blood vessels in the brain caused by high blood pressure and other consequences of metabolic syndrome may produce symptoms of depression, and are believed to promote dementia, as other studies have found.

Another study, just published in the journal Neuropsychopharmacology, reports that pioglitazone, a drug that helps prevent diabetes by enhancing the body's sensitivity to insulin, also appears to boost the effectiveness of antidepressants in people with major depression.

The drug helped even when taken by depressed people who didn't have the metabolic problems that signal the approach of diabetes. The authors believe that pioglitazone (sold as Actos) counteracts depression by helping the body use glucose more efficiently, just as exercise does.

Apparently the accumulation of belly fat, which may be a consequence of too much sugar in the blood, also contributes to elevated blood sugar and several other problems, including depression.

"I think the major message of our paper is that depression, cardiovascular disease, stroke and other problems begin early even in people who do not have diabetes," said Pan.

"So prevention should begin early for people with metabolic syndrome. We should pay attention to their mental health, and for people with mental health problems we should monitor their blood glucose, blood lipids and blood pressure to control their risk of cardiovascular disease and stroke."

Tags: , , , , , , , , , , , ,



Back to top

Healthy Eating on a Budget

Posted Nov 11, 2012

Does a healthy diet cost more than a junk-food diet in America?

That depends on whom you ask, how you measure food and, most important, if you know how to cook.

Earlier this year the U.S. Department of Agriculture released a new analysis indicating that fruits, vegetables, grains and low-fat milk tend to be less expensive by weight and serving size than fatty, sugary foods and meat, fish and poultry.

The takeaway message, according to its authors: Healthful foods actually cost less than foods we are supposed to restrict.

This ran counter to many studies that have measured the cost of “good” and “bad” foods by calorie and concluded that nutrient-poor foods generally cost less.

But recently another group of researchers, including Adam Drewnowski, director of nutritional sciences at the University of Washington in Seattle, decided to look at it from another angle: by the cost of foods that deliver key nutrients, especially those associated with lower risk of chronic disease.

In the study, they found that the foods rich in key nutrients did cost more per calorie than their nutrient-poor counterparts.

“By contrast, nutrients associated with higher disease risk were associated with lower diet costs,” wrote Drewnowski and his colleagues in the study. “The cost variable may help somewhat explain why lower-income groups fail to comply with dietary guidelines and have highest rates of diet-related chronic disease.”

USDA researcher Andrea Carlson objects to the way Drewnowski’s group used calories as a standard of measurement. And Drewnowski objects to the way the USDA used weight as a measurement when, he notes, some of the fruits and vegetables included are composed of 90 percent water.

But the two can agree on one thing: Those who know how to cook are at an advantage when it comes to nutrition on the cheap.

“Theoretically, yes, you can eat healthfully on a budget,” Drewnowski says, but you need to know how to cook whole, unprocessed foods, and that “would require a shift in the way many Americans choose to spend their food dollars.”

His diet analyses find that today many low-income food dollars are spent on processed convenience foods, but if they were instead spent on whole foods, they could go much further.

For this to work, people would need “nutrition education, cooking skills, access to healthy foods, some money and time,” Drewnowski stresses.

“Very often I get letters from people who say that it doesn’t cost any more to eat healthy,” he says. “They say rice and beans are very cheap, but not everyone knows how to make them. … And so as a result, people fall into the pattern of buying processed and less healthy foods.”

Noting that more Americans are reliant today on food stamps than ever, the consumer advocates at the Environmental Working Group have teamed up with anti-hunger organization Share Our Strength to produce “Good Food on a Tight Budget,” an online guide to buying and cooking cheap nutritious food, released in late August.

Drewnowski has also been working on something he calls the Nutrient Rich Food index, which judges food based on nutrients and cost to help people get the most nutrients on their plate for their money.

Other answers may lie in data he is analyzing about people who are able to eat nutritious diets on unusually small budgets.

“This is a study in progress,” Drewnowski said. “But in at least one case, the person was a recent Asian immigrant who was going to the market and getting fresh produce and going back home and cooking it. In this case he had the knowledge and the cooking skills that are essential.”

Carlson further suggests that Americans could benefit from spending a larger percentage of their food budget on fruits and vegetables. The correct number is about 40 percent, she estimates, more than most of us spend.

And as if we need more proof that cooking is important, Drewnowski said he is in the early stages of yet another study that so far indicates: “The more time you spend in the kitchen, the better your overall diet quality.”

One idea

Discussions of the best options for cheap, tasty nutritious meals often boil down to three words: rice and beans. Depending on how you prepare the combo, it can be dull and boring or downright delicious.

As a child I looked forward to my Puerto Rican grandmother’s rice and beans as a Monday delicacy, and my kids love Nana’s rice and beans, flavored with a sofrito (diced sauteed vegetables), just as much.

The rice

Heat 4 cups water to a boil in a kettle. Meanwhile, cook the 2 cups brown or white rice and 1/2 teaspoon salt with 1 tablespoon lard or olive oil in a saucepan over medium heat, stirring to coat the rice with the fat. Pour the water over the rice. Let the water boil down until you can see the surface of the rice. Cover; turn to a very low flame. Simmer until the rice is tender.

The beans

Cover 3 cups dried beans with 2 inches water in a bowl or stockpot. Soak overnight. Drain the soaking water from the beans. Place the beans in a stockpot; fill with water to cover beans by 1 inch. Heat to a simmer; simmer until soft, 1 hour or more. Wait until beans are tender before adding 1 teaspoon salt. Taste for seasoning. Meanwhile, heat 1 tablespoon olive oil or lard in a heavy-bottomed saucepan; add 1/2 green pepper, finely diced;

1/2 onion, finely diced; and 3 cloves garlic, minced. Season with a pinch of salt. Cook until fragrant and tender. Stir in 1/4 cup cilantro; cook until herb gives off its aroma. Add half a can (from an 8-ounce can) tomato sauce; cook to meld flavors. Drain the cooked beans, saving 1 cup cooking water; pour beans into the sofrito mixture. Add cooking water; heat to a boil, then turn down to a simmer. Salt to taste. You also can add half packet of Sazon Goya seasoning blend and/or 1/4 cup chunks cooked winter squash for extra flavor and texture.

Serve over the rice with a nice green salad. Makes: 6 servings

Breakdown of cost

Rice 92 cents

Beans $2

Olive oil 60 cents

Green pepper 40 cents

Onion 50 cents

Garlic 20 cents

Cilantro 12 cents

Tomato sauce 45 cents

Total: $5.19

Per serving: 87 cents

meng@tribune.com

©2012 the Chicago Tribune

Visit the Chicago Tribune at www.chicagotribune.com

Distributed by MCT Information Services

Does a healthy diet cost more than a junk-food diet in America?

That depends on whom you ask, how you measure food and, most important, if you know how to cook.

Earlier this year the U.S. Department of Agriculture released a new analysis indicating that fruits, vegetables, grains and low-fat milk tend to be less expensive by weight and serving size than fatty, sugary foods and meat, fish and poultry.

The takeaway message, according to its authors: Healthful foods actually cost less than foods we are supposed to restrict.

This ran counter to many studies that have measured the cost of "good" and "bad" foods by calorie and concluded that nutrient-poor foods generally cost less.

But recently another group of researchers, including Adam Drewnowski, director of nutritional sciences at the University of Washington in Seattle, decided to look at it from another angle: by the cost of foods that deliver key nutrients, especially those associated with lower risk of chronic disease.

In the study, they found that the foods rich in key nutrients did cost more per calorie than their nutrient-poor counterparts.

"By contrast, nutrients associated with higher disease risk were associated with lower diet costs," wrote Drewnowski and his colleagues in the study. "The cost variable may help somewhat explain why lower-income groups fail to comply with dietary guidelines and have highest rates of diet-related chronic disease."

USDA researcher Andrea Carlson objects to the way Drewnowski's group used calories as a standard of measurement. And Drewnowski objects to the way the USDA used weight as a measurement when, he notes, some of the fruits and vegetables included are composed of 90 percent water.

But the two can agree on one thing: Those who know how to cook are at an advantage when it comes to nutrition on the cheap.

"Theoretically, yes, you can eat healthfully on a budget," Drewnowski says, but you need to know how to cook whole, unprocessed foods, and that "would require a shift in the way many Americans choose to spend their food dollars."

His diet analyses find that today many low-income food dollars are spent on processed convenience foods, but if they were instead spent on whole foods, they could go much further.

For this to work, people would need "nutrition education, cooking skills, access to healthy foods, some money and time," Drewnowski stresses.

"Very often I get letters from people who say that it doesn't cost any more to eat healthy," he says. "They say rice and beans are very cheap, but not everyone knows how to make them. ... And so as a result, people fall into the pattern of buying processed and less healthy foods."

Noting that more Americans are reliant today on food stamps than ever, the consumer advocates at the Environmental Working Group have teamed up with anti-hunger organization Share Our Strength to produce "Good Food on a Tight Budget," an online guide to buying and cooking cheap nutritious food, released in late August.

Drewnowski has also been working on something he calls the Nutrient Rich Food index, which judges food based on nutrients and cost to help people get the most nutrients on their plate for their money.

Other answers may lie in data he is analyzing about people who are able to eat nutritious diets on unusually small budgets.

"This is a study in progress," Drewnowski said. "But in at least one case, the person was a recent Asian immigrant who was going to the market and getting fresh produce and going back home and cooking it. In this case he had the knowledge and the cooking skills that are essential."

Carlson further suggests that Americans could benefit from spending a larger percentage of their food budget on fruits and vegetables. The correct number is about 40 percent, she estimates, more than most of us spend.

And as if we need more proof that cooking is important, Drewnowski said he is in the early stages of yet another study that so far indicates: "The more time you spend in the kitchen, the better your overall diet quality."

One idea

Discussions of the best options for cheap, tasty nutritious meals often boil down to three words: rice and beans. Depending on how you prepare the combo, it can be dull and boring or downright delicious.

As a child I looked forward to my Puerto Rican grandmother's rice and beans as a Monday delicacy, and my kids love Nana's rice and beans, flavored with a sofrito (diced sauteed vegetables), just as much.

The rice

Heat 4 cups water to a boil in a kettle. Meanwhile, cook the 2 cups brown or white rice and 1/2 teaspoon salt with 1 tablespoon lard or olive oil in a saucepan over medium heat, stirring to coat the rice with the fat. Pour the water over the rice. Let the water boil down until you can see the surface of the rice. Cover; turn to a very low flame. Simmer until the rice is tender.

The beans

Cover 3 cups dried beans with 2 inches water in a bowl or stockpot. Soak overnight. Drain the soaking water from the beans. Place the beans in a stockpot; fill with water to cover beans by 1 inch. Heat to a simmer; simmer until soft, 1 hour or more. Wait until beans are tender before adding 1 teaspoon salt. Taste for seasoning. Meanwhile, heat 1 tablespoon olive oil or lard in a heavy-bottomed saucepan; add 1/2 green pepper, finely diced;

1/2 onion, finely diced; and 3 cloves garlic, minced. Season with a pinch of salt. Cook until fragrant and tender. Stir in 1/4 cup cilantro; cook until herb gives off its aroma. Add half a can (from an 8-ounce can) tomato sauce; cook to meld flavors. Drain the cooked beans, saving 1 cup cooking water; pour beans into the sofrito mixture. Add cooking water; heat to a boil, then turn down to a simmer. Salt to taste. You also can add half packet of Sazon Goya seasoning blend and/or 1/4 cup chunks cooked winter squash for extra flavor and texture.

Serve over the rice with a nice green salad. Makes: 6 servings

Breakdown of cost

Rice 92 cents

Beans $2

Olive oil 60 cents

Green pepper 40 cents

Onion 50 cents

Garlic 20 cents

Cilantro 12 cents

Tomato sauce 45 cents

Total: $5.19

Per serving: 87 cents

meng@tribune.com

©2012 the Chicago Tribune

Visit the Chicago Tribune at www.chicagotribune.com

Distributed by MCT Information Services

Tags: , , , , , ,



Back to top

Reduce Red Meat Intake for a Longer Life

Posted Nov 4, 2012

Americans are obsessed with what they eat. In a nation where talk about nutrition and weight-related health problems is an everyday event, debate about what is and what is not a healthy diet is increasingly commonplace. A new study that directly ties the consumption of red meat to the risk of dying at an early age is sure to enliven that already animated discussion.

The alarming report published Monday in the Archives of Internal Medicine, is based on a long-term study that tracked the eating and lifestyle habits and health outcomes of more than 110,000 adults, for more than two decades. When the data collected was analyzed by An Pan, a postdoctoral fellow at Harvard University, and his colleagues, it indicated that the risk of dying at an early age rises in tandem with the consumption of red meat. More importantly, the study allowed researchers to quantify the risks.

Pan and his associates found that eating an additional single serving portion of meat — defined as 3 ounces of unprocessed red meat or a steak about the size of a deck of playing cards, far smaller than the standard American portion — contributed to a 13 percent increased risk of dying. Even more dire, an extra daily serving of processed red meat — a hot dog or a couple of slices of bacon — was tied to a 20 percent higher risk of dying during the course of the study. That’s enough to get anybody’s attention.

Indeed, it’s not the first time that consumption of red meat has been associated with poor health. Previous studies have tied eating red meat to higher incidences of diabetes, cardiac disease and cancer — all of which can be fatal. The new study, however, was the first to estimate the effect of reducing red meat intake with an increased lifespan. Those findings are instructive.

Researchers said that eating one serving of nuts instead of beef or pork per day was associated with a 19 percent lower risk of dying during the study. Substituting poultry or whole grains led to a 14 percent reduction in mortality risk; low-fat dairy or legumes, 10 percent; and fish, 7 percent. The study results pose a challenge to most Americans.

On average, Americans eat more than 65 pounds of pork and beef, respectively, annually. Changing that habit will be difficult. Moreover, not everyone is convinced the Harvard study is sound. The meat industry, of course, and some others question the methodology of the study, which relies heavily on self-reporting rather than strictly controlled research. That may be so.

Still, the red meat study is another reminder that one’s health and longevity is linked to diet. One thing to take from the report is the need for dietary moderation and balance. Even the author of the study doesn’t advocate giving up red meat altogether. “Our message is to reduce red meat consumption to less than two or three servings a week,” says Pan. That’s a manageable goal, and one that if achieved could lead to an immeasurably improved state of health for Americans of all ages.

©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

Americans are obsessed with what they eat. In a nation where talk about nutrition and weight-related health problems is an everyday event, debate about what is and what is not a healthy diet is increasingly commonplace. A new study that directly ties the consumption of red meat to the risk of dying at an early age is sure to enliven that already animated discussion.

The alarming report published Monday in the Archives of Internal Medicine, is based on a long-term study that tracked the eating and lifestyle habits and health outcomes of more than 110,000 adults, for more than two decades. When the data collected was analyzed by An Pan, a postdoctoral fellow at Harvard University, and his colleagues, it indicated that the risk of dying at an early age rises in tandem with the consumption of red meat. More importantly, the study allowed researchers to quantify the risks.

Pan and his associates found that eating an additional single serving portion of meat -- defined as 3 ounces of unprocessed red meat or a steak about the size of a deck of playing cards, far smaller than the standard American portion -- contributed to a 13 percent increased risk of dying. Even more dire, an extra daily serving of processed red meat -- a hot dog or a couple of slices of bacon -- was tied to a 20 percent higher risk of dying during the course of the study. That's enough to get anybody's attention.

Indeed, it's not the first time that consumption of red meat has been associated with poor health. Previous studies have tied eating red meat to higher incidences of diabetes, cardiac disease and cancer -- all of which can be fatal. The new study, however, was the first to estimate the effect of reducing red meat intake with an increased lifespan. Those findings are instructive.

Researchers said that eating one serving of nuts instead of beef or pork per day was associated with a 19 percent lower risk of dying during the study. Substituting poultry or whole grains led to a 14 percent reduction in mortality risk; low-fat dairy or legumes, 10 percent; and fish, 7 percent. The study results pose a challenge to most Americans.

On average, Americans eat more than 65 pounds of pork and beef, respectively, annually. Changing that habit will be difficult. Moreover, not everyone is convinced the Harvard study is sound. The meat industry, of course, and some others question the methodology of the study, which relies heavily on self-reporting rather than strictly controlled research. That may be so.

Still, the red meat study is another reminder that one's health and longevity is linked to diet. One thing to take from the report is the need for dietary moderation and balance. Even the author of the study doesn't advocate giving up red meat altogether. "Our message is to reduce red meat consumption to less than two or three servings a week," says Pan. That's a manageable goal, and one that if achieved could lead to an immeasurably improved state of health for Americans of all ages.

©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

Tags: , , , , ,



Back to top

Injury in Active Baby Boomers

Posted Nov 3, 2012

– It happened to nurse Jane Byron years after an in-line skating fall, business owner Haralee Weintraub while doing “men’s” push-ups, and avid cyclist Gene Wilberg while lifting a heavy box.

“It” is that pop, strain or suddenly swollen joint that reminds active older adults they aren’t as young as they’d like to think.

Even among the fittest baby boomers, aging bodies just aren’t as nimble as young ones, and they’re more prone to minor damage that can turn serious if ignored or denied. But not every twist or turn needs medical attention, and knowing when it’s OK to self-treat pays off in the long run, in dollars and in health.

Costly knee replacements have more than tripled in people aged 45-64 in recent years and a study released last week found that nearly 1 in 20 Americans older than 50 have these artificial joints. But active boomers can avoid that kind of drastic treatment by properly managing aches and pains.

Injuries that need immediate treatment cause excruciating, unrelenting pain, or force you to immediately stop your activity and prevent normal motion. Examples are a swollen, bent elbow that won’t straighten, or a knee that collapses when you try to stand, said Dr. Charles Bush-Joseph, a sports medicine specialist at Chicago’s Rush University Medical Center.

Treatment for more run-of-the mill activity-related injuries is less clear-cut.

A good rule of thumb for lower-body injuries is this: “If you’re able to bear weight, it’s safe to self-treat,” at least initially. Even if taking a few steps is painful, just being able to put weight on an injury means it’s probably not a medical emergency, Bush-Joseph said.

The key for most injuries is what happens over the next two to three days. If things start to improve – less pain, more range of motion – then there’s often no need to see a doctor. But if pain or swelling don’t subside with self-help, then it’s time to make an appointment.

Common injuries in active boomers include:

-Tendinitis – painful inflamed tendons in the elbow, shoulder or knee. The condition is often caused by repetitive action, such as swinging a golf club or tennis racket, especially when not using the proper form.

-Tears to the meniscus, cartilage that cushions the knee but that becomes more brittle with age and prone to injury, especially from sudden twisting. Tears often cause a “pop” sensation and a feeling like the knee is catching while walking.

-Back pain, often from arthritis or aging discs in the lower spine. Impact exercise including running, and using the back instead of leg muscles to lift heavy weights can contribute.

Most can be treated with things like ice to curb swelling immediately after the injury, hot pads or other heat treatment for pain, over-the-counter painkillers, and rest.

In some ways, Jane Byron exemplifies the best – and worst – ways to handle those injuries.

At 51, the New York City cancer nurse is a self-described exercise “maniac.” Her daily workouts often include walking, biking, leg pressing 400-pound weights and stair-climbing at her gym.

All that exercise has kept her extremely fit, and she rejects the idea that she might be overdoing it. So she had some choice words for the doctor who suggested she consider slowing down a bit when her right knee swelled up six years ago.

His diagnosis was torn cartilage likely from a 1999 fall while in-line skating. Byron had never been in pain nor sought treatment for that injury until the swelling began.

She had the cartilage surgically repaired and injections of lubricant medicine for knee arthritis. But she continued rigorous workouts right up until 2010, when she developed hip pain, probably from walking funny to favor her bum knee. By then she needed both knees replaced, but a physical therapist told her that being so fit would speed her recovery. Within a week after both surgeries, she was back riding an indoor bike.

Overdoing it can aggravate minor injuries, but abandoning activity isn’t a good solution, either, because exercise has so many health benefits, said Dr. Steven Haas, an orthopedic specialist at the Hospital for Special Surgery in New York City.

Instead, make sure you’re well-conditioned and “listen to your body,” Haas said. Switching to less rigorous activities is sometimes the answer. “If your knee is killing you every day after you run, you’re probably not doing the right sport.”

Weintraub, 58, changed her exercise routine after injuring her back during a “boot-camp” class at her gym two years ago. The first time it happened, the Portland, Ore., online business owner was doing “full-out toe men’s push-ups.” A few months later the same thing happened during leg squats – pain that started in her lower back and shot down her leg. Because it was hard to stand, she went both times to the doctor, who diagnosed sciatica, common nerve pain likely caused by an aging disc in her lower back, and by overuse.

A physical therapist had her do exercises to strengthen muscles in her abdomen and near the sciatic nerve in her back, and leg exercises to stretch the buttocks’ gluteal muscles.

Weintraub has switched to gentler “girls” knee push-ups and stopped doing lunges. But she still likes to snowshoe, bicycle, hike and walk, and is determined to stay fit.

“Hopefully I’ll have another 25 years of activity and not be compromised with physical mobility issues,” she said.

Unlike Weintraub, Gene Wilberg tried to tough out his injury, which probably prolonged his recovery. The tip-off that he should have gotten treatment sooner was persistent pain that interfered with his usual activities.

The 62-year-old Naperville, Ill., business consultant was helping his daughter move into an apartment two years ago when he felt a sudden pain in his upper right arm while lifting a box. The pain persisted and made it difficult to twist open jars and pursue hobbies including cycling 15-plus miles a week and skiing. He eventually just stopped using that arm.

After a few months Wilberg went to the doctor, who found a partial bicep tendon tear in his upper arm. Surgery was a possibility, but Wilberg wanted to try physical therapy instead. It took about four months to get his arm back in shape, lifting light dumbbells and using resistance bands. Wilberg says he was told not using his arm had allowed the muscles to atrophy.

“If you wait too long, sometimes you actually just end up delaying your overall recovery” and adding to the cost of medical treatment, said Nathan Sels, Weintraub’s physical therapist.

Rob Landel, a physical therapist and professor at the University of Southern California, says many of his baby boomer patients try to cram all their exercise and activity into a weekend but do nothing during the week to prepare. That puts extra stress on bodies and raises chances for injuries.

So, for example, for those who like to go on long weekend runs, he recommends treadmill sessions or short jogs during the week, or other leg-strengthening exercises.

There’s growing evidence that stretching right before an activity can hurt your performance, Landel said. After a run or tennis match is a better time to stretch, when muscles are warmed up. And routinely doing stretching and strengthening exercises during the week helps keep muscles strong and limber.

Landel knows that from personal experience. He’s 53 and has painful tendinitis in both knees from playing volleyball for more than 30 years. That sometimes makes it difficult to get up and down on floor mats while helping patients with treatment.

“It’s kind of embarrassing working with patients and you have to kind of crawl up the furniture to stand up. If I just exercise my legs, then I don’t have those problems,” Landel said.

Leg presses and other exercise that build up strength reduce his pain, and help his volleyball game, too, he said.

“The stronger you are, the better your joints tolerate stress,” he said.

Online:

- It happened to nurse Jane Byron years after an in-line skating fall, business owner Haralee Weintraub while doing "men's" push-ups, and avid cyclist Gene Wilberg while lifting a heavy box.

"It" is that pop, strain or suddenly swollen joint that reminds active older adults they aren't as young as they'd like to think.

Even among the fittest baby boomers, aging bodies just aren't as nimble as young ones, and they're more prone to minor damage that can turn serious if ignored or denied. But not every twist or turn needs medical attention, and knowing when it's OK to self-treat pays off in the long run, in dollars and in health.

Costly knee replacements have more than tripled in people aged 45-64 in recent years and a study released last week found that nearly 1 in 20 Americans older than 50 have these artificial joints. But active boomers can avoid that kind of drastic treatment by properly managing aches and pains.

Injuries that need immediate treatment cause excruciating, unrelenting pain, or force you to immediately stop your activity and prevent normal motion. Examples are a swollen, bent elbow that won't straighten, or a knee that collapses when you try to stand, said Dr. Charles Bush-Joseph, a sports medicine specialist at Chicago's Rush University Medical Center.

Treatment for more run-of-the mill activity-related injuries is less clear-cut.

A good rule of thumb for lower-body injuries is this: "If you're able to bear weight, it's safe to self-treat," at least initially. Even if taking a few steps is painful, just being able to put weight on an injury means it's probably not a medical emergency, Bush-Joseph said.

The key for most injuries is what happens over the next two to three days. If things start to improve - less pain, more range of motion - then there's often no need to see a doctor. But if pain or swelling don't subside with self-help, then it's time to make an appointment.

Common injuries in active boomers include:

-Tendinitis - painful inflamed tendons in the elbow, shoulder or knee. The condition is often caused by repetitive action, such as swinging a golf club or tennis racket, especially when not using the proper form.

-Tears to the meniscus, cartilage that cushions the knee but that becomes more brittle with age and prone to injury, especially from sudden twisting. Tears often cause a "pop" sensation and a feeling like the knee is catching while walking.

-Back pain, often from arthritis or aging discs in the lower spine. Impact exercise including running, and using the back instead of leg muscles to lift heavy weights can contribute.

Most can be treated with things like ice to curb swelling immediately after the injury, hot pads or other heat treatment for pain, over-the-counter painkillers, and rest.

In some ways, Jane Byron exemplifies the best - and worst - ways to handle those injuries.

At 51, the New York City cancer nurse is a self-described exercise "maniac." Her daily workouts often include walking, biking, leg pressing 400-pound weights and stair-climbing at her gym.

All that exercise has kept her extremely fit, and she rejects the idea that she might be overdoing it. So she had some choice words for the doctor who suggested she consider slowing down a bit when her right knee swelled up six years ago.

His diagnosis was torn cartilage likely from a 1999 fall while in-line skating. Byron had never been in pain nor sought treatment for that injury until the swelling began.

She had the cartilage surgically repaired and injections of lubricant medicine for knee arthritis. But she continued rigorous workouts right up until 2010, when she developed hip pain, probably from walking funny to favor her bum knee. By then she needed both knees replaced, but a physical therapist told her that being so fit would speed her recovery. Within a week after both surgeries, she was back riding an indoor bike.

Overdoing it can aggravate minor injuries, but abandoning activity isn't a good solution, either, because exercise has so many health benefits, said Dr. Steven Haas, an orthopedic specialist at the Hospital for Special Surgery in New York City.

Instead, make sure you're well-conditioned and "listen to your body," Haas said. Switching to less rigorous activities is sometimes the answer. "If your knee is killing you every day after you run, you're probably not doing the right sport."

Weintraub, 58, changed her exercise routine after injuring her back during a "boot-camp" class at her gym two years ago. The first time it happened, the Portland, Ore., online business owner was doing "full-out toe men's push-ups." A few months later the same thing happened during leg squats - pain that started in her lower back and shot down her leg. Because it was hard to stand, she went both times to the doctor, who diagnosed sciatica, common nerve pain likely caused by an aging disc in her lower back, and by overuse.

A physical therapist had her do exercises to strengthen muscles in her abdomen and near the sciatic nerve in her back, and leg exercises to stretch the buttocks' gluteal muscles.

Weintraub has switched to gentler "girls" knee push-ups and stopped doing lunges. But she still likes to snowshoe, bicycle, hike and walk, and is determined to stay fit.

"Hopefully I'll have another 25 years of activity and not be compromised with physical mobility issues," she said.

Unlike Weintraub, Gene Wilberg tried to tough out his injury, which probably prolonged his recovery. The tip-off that he should have gotten treatment sooner was persistent pain that interfered with his usual activities.

The 62-year-old Naperville, Ill., business consultant was helping his daughter move into an apartment two years ago when he felt a sudden pain in his upper right arm while lifting a box. The pain persisted and made it difficult to twist open jars and pursue hobbies including cycling 15-plus miles a week and skiing. He eventually just stopped using that arm.

After a few months Wilberg went to the doctor, who found a partial bicep tendon tear in his upper arm. Surgery was a possibility, but Wilberg wanted to try physical therapy instead. It took about four months to get his arm back in shape, lifting light dumbbells and using resistance bands. Wilberg says he was told not using his arm had allowed the muscles to atrophy.

"If you wait too long, sometimes you actually just end up delaying your overall recovery" and adding to the cost of medical treatment, said Nathan Sels, Weintraub's physical therapist.

Rob Landel, a physical therapist and professor at the University of Southern California, says many of his baby boomer patients try to cram all their exercise and activity into a weekend but do nothing during the week to prepare. That puts extra stress on bodies and raises chances for injuries.

So, for example, for those who like to go on long weekend runs, he recommends treadmill sessions or short jogs during the week, or other leg-strengthening exercises.

There's growing evidence that stretching right before an activity can hurt your performance, Landel said. After a run or tennis match is a better time to stretch, when muscles are warmed up. And routinely doing stretching and strengthening exercises during the week helps keep muscles strong and limber.

Landel knows that from personal experience. He's 53 and has painful tendinitis in both knees from playing volleyball for more than 30 years. That sometimes makes it difficult to get up and down on floor mats while helping patients with treatment.

"It's kind of embarrassing working with patients and you have to kind of crawl up the furniture to stand up. If I just exercise my legs, then I don't have those problems," Landel said.

Leg presses and other exercise that build up strength reduce his pain, and help his volleyball game, too, he said.

"The stronger you are, the better your joints tolerate stress," he said.

Online:

Tags: , , , , , , , , , , ,



Back to top

Produce Makes a Difference for Long Term Weight Loss

Posted Oct 29, 2012

New research has been tried to figure out what might help postmenopausal women achieve long-term weight loss. And it turns out that adding produce to their diet didn’t show up as especially helpful in the short term, but it mattered in the long term.

Researchers didn’t find that eating fried chicken was just fine as long as it came with a side of broccoli. What they found was that some behaviors are hard to maintain forever, and adding produce might be easier than avoiding all fried foods for the long haul.

“People are so motivated when they start a weight-loss program. You can say, ‘I’m never going to eat another piece of pie,’ and you see the pounds coming off,” Bethany Barone Gibbs, the lead investigator, said in a statement. “Eating fruits and vegetables may not make as big a difference in your caloric intake. But that small change can build up and give you a better long-term result, because it’s not as hard to do as giving up french fries forever.”

The study, published in the Journal of the Academy of Nutrition and Dietetics, looked at overweight postmenopausal women.

Barone Gibbs, an assistant professor at the University of Pittsburgh department of health and physical activity, said several factors work against long-term weight loss.

“Not only does motivation decrease after you start losing weight, there are physiological changes, including a decreased resting metabolic rate. Appetite-related hormones increase. Researchers studying the brain are now finding that you have enhanced rewards and increased motivation to eat when you’ve lost weight,” she says.

A group of 508 women from the Pittsburgh area were divided into two groups, one of which met regularly with nutritionists, exercise physiologists and psychologists to reduce fat and caloric intake, eat more produce and grains and exercise regularly. The second group was offered some general health seminars.

The researchers looked at what happened after six months and after four years. At four years, most of the intervention group had lost some weight, compared with about a third of the other group. Barone Gibbs noted that the women all had wanted to lose weight and sought help.

For the six-month mark, the researchers found that weight loss was associated with eating fewer desserts and fried foods, drinking fewer sugar-sweetened beverages, eating more fish and eating out less.

At the four-year mark, some of those things still mattered. But eating more produce and less meat and cheese emerged as important predictors of long-term weight loss.

“If the goal is to decrease the burden of obesity, the focus must be on long-term strategies because changes in eating behaviors only associated with short-term weight loss are likely ineffective and/ or not sustainable,” the researchers wrote.

New research has been tried to figure out what might help postmenopausal women achieve long-term weight loss. And it turns out that adding produce to their diet didn't show up as especially helpful in the short term, but it mattered in the long term.

Researchers didn't find that eating fried chicken was just fine as long as it came with a side of broccoli. What they found was that some behaviors are hard to maintain forever, and adding produce might be easier than avoiding all fried foods for the long haul.

"People are so motivated when they start a weight-loss program. You can say, 'I'm never going to eat another piece of pie,' and you see the pounds coming off," Bethany Barone Gibbs, the lead investigator, said in a statement. "Eating fruits and vegetables may not make as big a difference in your caloric intake. But that small change can build up and give you a better long-term result, because it's not as hard to do as giving up french fries forever."

The study, published in the Journal of the Academy of Nutrition and Dietetics, looked at overweight postmenopausal women.

Barone Gibbs, an assistant professor at the University of Pittsburgh department of health and physical activity, said several factors work against long-term weight loss.

"Not only does motivation decrease after you start losing weight, there are physiological changes, including a decreased resting metabolic rate. Appetite-related hormones increase. Researchers studying the brain are now finding that you have enhanced rewards and increased motivation to eat when you've lost weight," she says.

A group of 508 women from the Pittsburgh area were divided into two groups, one of which met regularly with nutritionists, exercise physiologists and psychologists to reduce fat and caloric intake, eat more produce and grains and exercise regularly. The second group was offered some general health seminars.

The researchers looked at what happened after six months and after four years. At four years, most of the intervention group had lost some weight, compared with about a third of the other group. Barone Gibbs noted that the women all had wanted to lose weight and sought help.

For the six-month mark, the researchers found that weight loss was associated with eating fewer desserts and fried foods, drinking fewer sugar-sweetened beverages, eating more fish and eating out less.

At the four-year mark, some of those things still mattered. But eating more produce and less meat and cheese emerged as important predictors of long-term weight loss.

"If the goal is to decrease the burden of obesity, the focus must be on long-term strategies because changes in eating behaviors only associated with short-term weight loss are likely ineffective and/ or not sustainable," the researchers wrote.

Tags: , , , ,



Back to top

Gluten Can Hide

Posted October 21, 2012

ST. LOUIS – Rabia Rahman is as much a detective as a dietitian when she works with her patients to help them avoid gluten.

“I had one patient who got really sick from licking an envelope,” says Rahman, who’s both a nutritional counselor and an instructor in the department of nutrition and dietetics at St. Louis University.

Ironically, gluten is used in the binders or coatings of some medications that patients may be taking to feel better. And many of Rahman’s female patients are surprised to find out that gluten is sometimes an ingredient in makeup and lipstick.

Helping patients eliminate gluten from their diets is easier than ferreting out some of these more obscure uses, but it still poses significant challenges.

“We’ll always go over food habits and cover the broad items like wheat, barley and rye, which means they shouldn’t eat regular cakes, breads and pastas,” Rahman says. “But then I work with them to go over ingredient lists on labels closely and avoid specific items – hydrolized wheat starch, or anything that says malt, graham or spelt.

“There’s often gluten where you really don’t expect it. Soy sauce is a big one; broth soups, potato chips and even French fries, which are sometimes dipped in a starch to preserve them.”

The medical reasons for going gluten-free, says Rahman, range from mild gluten intolerance to wheat allergies and celiac disease, an autoimmune disease in which consumption of gluten damages the small intestine. Blood tests can diagnose allergies and celiac disease, and Rahman calls a small-intestine biopsy the “gold standard” for diagnosis of celiac.

But there aren’t any specific tests for gluten sensitivity.

“That diagnosis often comes after a patient has gone from doctor to doctor to find out why they just don’t feel well,” Rahman says. “Sometimes it’s (gastrointestinal) symptoms, but many times the symptoms are less obvious – tiredness, headache, or even sometimes depression.”

Rahman has her patients keep a log of both their food consumption and their symptoms and eventually may recommend that they eliminate gluten from their diets. Or, in some cases, she may work the other way by having the patients go gluten free to see if it makes their symptoms go away.

In either case, she says, adopting a gluten-free diet gets easier every year.

“Even in the past five years, there’s been a huge increase in cookbooks, in what’s available in stores and restaurants and in online support,” Rahman says.

However, she adds, part of the demand has been generated by a certain trendiness in gluten-free lifestyles that’s been aided by their adoption by various celebrities.

“They’re using it as a fashion statement, or in some cases they’re saying it might help with weight loss,” Rahman says. “But there’s no medical reason to follow it unless you have to.”

But that said, she advises her patients and anyone else who’s been diagnosed as gluten-sensitive not to be shy about it.

“Eating out or at someone’s house are things that many patients find very, very difficult,” Rahman says. It’s not just the food itself – there are issues of cross-contamination, as simple as crumbs left when regular bread is made in the same toaster.”

“But you have to be willing to advocate for yourself,” she adds. “It’s also really important to involve family members and friends. You’ll often get a lot of support that really helps you stay on top of it.”

— Joe Bonwich

GLUTEN FREE SUPPORT ON THE WEB

National Foundation for Celiac Awareness

www.celiaccentral.org

A nonprofit organization dedicated to finding a cure for celiac disease.

Celiac Disease Foundation

celiac.org

A nonprofit, public-benefit corporation providing services and support through awareness, education, advocacy and research.

Celiac Sprue Association

csaceliacs.org

Another nonprofit organization with extensive online resources.

Gluten Intolerance Group

www.gluten.net

Tips for diet and finding medical professionals, as well as geographic lists of restaurants that offer gluten-free alternatives. (The restaurants listed in the St. Louis area are primarily nationwide chains.)

—

ARTISAN GLUTEN-FREE FLOUR BLEND

Yield: About 12 cups

5 cups (625 grams) brown rice flour

3 cups (350 grams) sorghum flour

2 2/3 cups (360 grams) cornstarch

1 cup (148 grams) potato starch

1/3 cup (57 grams) potato flour

4 teaspoons xanthan gum

Combine all ingredients and store in an airtight container in the fridge. The authors recommend measuring by weight rather than by volume for a more accurate and consistent result.

Notes: If you have a sensitivity to a specific ingredient, use the following substitutions. For corn, replace the cornstarch with 1 3/4 cups arrowroot flour. For potatoes, omit the potato starch and potato flour and replace with 1 1/3 cups tapioca starch. For sorghum, omit the sorghum flour and replace with an additional 3 cups of brown rice flour for a total of 8 cups of brown rice flour.

The ingredients can frequently be found in the specialty-flour or health-foods aisle of the supermarket or in health food stores.

Per cup: 468 calories; 2g fat; 0.5g saturated fat; no cholesterol; 6g protein; 105g carbohydrate; 1g sugar; 5g fiber; 11mg sodium; 11mg calcium.

Adapted from “Artisanal Gluten-Free Cooking,” by Kelli and Peter Bronski (second edition, The Experiment, 2012)

—

QUINOA SALAD WITH VINAIGRETTE

Yield: 4 servings

1 cup quinoa, rinsed if necessary

1/4 cup red wine vinegar

1/4 cup olive oil

Salt

Freshly ground black pepper

1/2 red bell pepper, stemmed, cored, seeded and diced small

3 green onions, thinly sliced

1. Prepare the quinoa according to package directions. Refrigerate until cooled.

2. Combine the vinegar and olive oil in a small bowl and season to taste with salt and pepper. Mix together the quinoa, bell pepper, green onions and olive oil and toss with the vinaigrette. Serve chilled.

Per serving: 290 calories; 17g fat; 2g saturated fat; no cholesterol; 6g protein; 29g carbohydrate; 1g sugar; 4g fiber; 5mg sodium; 29mg calcium.

Adapted from “Artisanal Gluten-Free Cooking,” by Kelli and Peter Bronski (second edition, The Experiment, 2012)

—

SZECHUAN NOODLES

Yield: 6 servings

1 (12-ounce) package brown rice spaghetti or other gluten-free thin noodle

2/3 cup pineapple juice

1/3 cup gluten-free tamari or Bragg Liquid Aminos

1/3 cup brown rice vinegar

2 tablespoons toasted sesame oil

2 tablespoons gluten-free brown rice syrup

2 tablespoons minced garlic

2 tablespoons minced fresh ginger

1/2 teaspoon crushed red pepper flakes

1/2 teaspoon freshly ground black pepper

1 cup shredded carrots

1/2 cup thinly sliced green onions

1/2 cup chopped fresh cilantro

1/4 cup chopped fresh parsley

2 tablespoons sesame seeds (regular or black)

1. Cook noodles according to package directions. Drain, but do not rinse. Transfer to a large bowl.

2. Meanwhile, in a medium glass bowl, whisk together pineapple juice, tamari, brown rice vinegar, sesame oil, brown rice syrup, garlic, ginger and peppers.

3. Pour pineapple-juice mixture over noodles and, using a pair of tongs, toss well to coat noodles evenly. Set aside for 5 to 10 minutes.

4. Add carrots, green onions, cilantro, parsley and sesame seeds and toss well to combine.

Per serving: 290 calories; 17g fat; 2g saturated fat; no cholesterol; 6g protein; 29g carbohydrate; 1g sugar; 4g fiber; 5mg sodium; 29mg calcium.

Adapted from “The Complete Idiot’s Guide to Gluten-Free Vegan Cooking,” by Julieanna Hever and Beverly Lynn Bennett (Alpha Books, 2011)

©2012 St. Louis Post-Dispatch Distributed by Mclatchy-Tribune News Service.

ST. LOUIS - Rabia Rahman is as much a detective as a dietitian when she works with her patients to help them avoid gluten.

"I had one patient who got really sick from licking an envelope," says Rahman, who's both a nutritional counselor and an instructor in the department of nutrition and dietetics at St. Louis University.

Ironically, gluten is used in the binders or coatings of some medications that patients may be taking to feel better. And many of Rahman's female patients are surprised to find out that gluten is sometimes an ingredient in makeup and lipstick.

Helping patients eliminate gluten from their diets is easier than ferreting out some of these more obscure uses, but it still poses significant challenges.

"We'll always go over food habits and cover the broad items like wheat, barley and rye, which means they shouldn't eat regular cakes, breads and pastas," Rahman says. "But then I work with them to go over ingredient lists on labels closely and avoid specific items - hydrolized wheat starch, or anything that says malt, graham or spelt.

"There's often gluten where you really don't expect it. Soy sauce is a big one; broth soups, potato chips and even French fries, which are sometimes dipped in a starch to preserve them."

The medical reasons for going gluten-free, says Rahman, range from mild gluten intolerance to wheat allergies and celiac disease, an autoimmune disease in which consumption of gluten damages the small intestine. Blood tests can diagnose allergies and celiac disease, and Rahman calls a small-intestine biopsy the "gold standard" for diagnosis of celiac.

But there aren't any specific tests for gluten sensitivity.

"That diagnosis often comes after a patient has gone from doctor to doctor to find out why they just don't feel well," Rahman says. "Sometimes it's (gastrointestinal) symptoms, but many times the symptoms are less obvious - tiredness, headache, or even sometimes depression."

Rahman has her patients keep a log of both their food consumption and their symptoms and eventually may recommend that they eliminate gluten from their diets. Or, in some cases, she may work the other way by having the patients go gluten free to see if it makes their symptoms go away.

In either case, she says, adopting a gluten-free diet gets easier every year.

"Even in the past five years, there's been a huge increase in cookbooks, in what's available in stores and restaurants and in online support," Rahman says.

However, she adds, part of the demand has been generated by a certain trendiness in gluten-free lifestyles that's been aided by their adoption by various celebrities.

"They're using it as a fashion statement, or in some cases they're saying it might help with weight loss," Rahman says. "But there's no medical reason to follow it unless you have to."

But that said, she advises her patients and anyone else who's been diagnosed as gluten-sensitive not to be shy about it.

"Eating out or at someone's house are things that many patients find very, very difficult," Rahman says. It's not just the food itself - there are issues of cross-contamination, as simple as crumbs left when regular bread is made in the same toaster."

"But you have to be willing to advocate for yourself," she adds. "It's also really important to involve family members and friends. You'll often get a lot of support that really helps you stay on top of it."

--- Joe Bonwich

GLUTEN FREE SUPPORT ON THE WEB

National Foundation for Celiac Awareness

www.celiaccentral.org

A nonprofit organization dedicated to finding a cure for celiac disease.

Celiac Disease Foundation

celiac.org

A nonprofit, public-benefit corporation providing services and support through awareness, education, advocacy and research.

Celiac Sprue Association

csaceliacs.org

Another nonprofit organization with extensive online resources.

Gluten Intolerance Group

www.gluten.net

Tips for diet and finding medical professionals, as well as geographic lists of restaurants that offer gluten-free alternatives. (The restaurants listed in the St. Louis area are primarily nationwide chains.)

---

ARTISAN GLUTEN-FREE FLOUR BLEND

Yield: About 12 cups

5 cups (625 grams) brown rice flour

3 cups (350 grams) sorghum flour

2 2/3 cups (360 grams) cornstarch

1 cup (148 grams) potato starch

1/3 cup (57 grams) potato flour

4 teaspoons xanthan gum

Combine all ingredients and store in an airtight container in the fridge. The authors recommend measuring by weight rather than by volume for a more accurate and consistent result.

Notes: If you have a sensitivity to a specific ingredient, use the following substitutions. For corn, replace the cornstarch with 1 3/4 cups arrowroot flour. For potatoes, omit the potato starch and potato flour and replace with 1 1/3 cups tapioca starch. For sorghum, omit the sorghum flour and replace with an additional 3 cups of brown rice flour for a total of 8 cups of brown rice flour.

The ingredients can frequently be found in the specialty-flour or health-foods aisle of the supermarket or in health food stores.

Per cup: 468 calories; 2g fat; 0.5g saturated fat; no cholesterol; 6g protein; 105g carbohydrate; 1g sugar; 5g fiber; 11mg sodium; 11mg calcium.

Adapted from "Artisanal Gluten-Free Cooking," by Kelli and Peter Bronski (second edition, The Experiment, 2012)

---

QUINOA SALAD WITH VINAIGRETTE

Yield: 4 servings

1 cup quinoa, rinsed if necessary

1/4 cup red wine vinegar

1/4 cup olive oil

Salt

Freshly ground black pepper

1/2 red bell pepper, stemmed, cored, seeded and diced small

3 green onions, thinly sliced

1. Prepare the quinoa according to package directions. Refrigerate until cooled.

2. Combine the vinegar and olive oil in a small bowl and season to taste with salt and pepper. Mix together the quinoa, bell pepper, green onions and olive oil and toss with the vinaigrette. Serve chilled.

Per serving: 290 calories; 17g fat; 2g saturated fat; no cholesterol; 6g protein; 29g carbohydrate; 1g sugar; 4g fiber; 5mg sodium; 29mg calcium.

Adapted from "Artisanal Gluten-Free Cooking," by Kelli and Peter Bronski (second edition, The Experiment, 2012)

---

SZECHUAN NOODLES

Yield: 6 servings

1 (12-ounce) package brown rice spaghetti or other gluten-free thin noodle

2/3 cup pineapple juice

1/3 cup gluten-free tamari or Bragg Liquid Aminos

1/3 cup brown rice vinegar

2 tablespoons toasted sesame oil

2 tablespoons gluten-free brown rice syrup

2 tablespoons minced garlic

2 tablespoons minced fresh ginger

1/2 teaspoon crushed red pepper flakes

1/2 teaspoon freshly ground black pepper

1 cup shredded carrots

1/2 cup thinly sliced green onions

1/2 cup chopped fresh cilantro

1/4 cup chopped fresh parsley

2 tablespoons sesame seeds (regular or black)

1. Cook noodles according to package directions. Drain, but do not rinse. Transfer to a large bowl.

2. Meanwhile, in a medium glass bowl, whisk together pineapple juice, tamari, brown rice vinegar, sesame oil, brown rice syrup, garlic, ginger and peppers.

3. Pour pineapple-juice mixture over noodles and, using a pair of tongs, toss well to coat noodles evenly. Set aside for 5 to 10 minutes.

4. Add carrots, green onions, cilantro, parsley and sesame seeds and toss well to combine.

Per serving: 290 calories; 17g fat; 2g saturated fat; no cholesterol; 6g protein; 29g carbohydrate; 1g sugar; 4g fiber; 5mg sodium; 29mg calcium.

Adapted from "The Complete Idiot's Guide to Gluten-Free Vegan Cooking," by Julieanna Hever and Beverly Lynn Bennett (Alpha Books, 2011)

©2012 St. Louis Post-Dispatch Distributed by Mclatchy-Tribune News Service.

Tags: , , , , , , , , , , , , , ,



Back to top

Protect Muscles When Dieting

Posted October 18, 2012

During a diet the process of metabolism can more or less be put to sleep. When the body receives less energy in the form of nutrition then it saves on temperature, motion and unnecessary metabolic processes.

The body also breaks down tissues – both fat and the biggest consumer of energy, muscle mass. To prevent this muscle loss lifting weights and taking plenty of protein are recommended.

“You cannot entirely prevent it, but you can take countermeasures with weightlifting and a protein-rich diet since this combination maintains energy-consuming muscle mass,” nutritionist Anika Brieske from the German University for Prevention and Health Care Management/BSA Academy in Saarbrucken said.

The most important point when losing weight, according to Brieske, is not crash diets but rather a long-lasting change in nutrition and physical activity. Should that not work, the expert has a suggestion.

“Ask yourself if you really kept up what you had intended regarding sports and nutrition. Did you assess correctly your portions and calories? Did you snack without realising it?” she said.

Helpful for keeping track are calorie tables and a nutrition journal.

Copyright 2012 dpa Deutsche Presse-Agentur GmbH

During a diet the process of metabolism can more or less be put to sleep. When the body receives less energy in the form of nutrition then it saves on temperature, motion and unnecessary metabolic processes.

The body also breaks down tissues - both fat and the biggest consumer of energy, muscle mass. To prevent this muscle loss lifting weights and taking plenty of protein are recommended.

"You cannot entirely prevent it, but you can take countermeasures with weightlifting and a protein-rich diet since this combination maintains energy-consuming muscle mass," nutritionist Anika Brieske from the German University for Prevention and Health Care Management/BSA Academy in Saarbrucken said.

The most important point when losing weight, according to Brieske, is not crash diets but rather a long-lasting change in nutrition and physical activity. Should that not work, the expert has a suggestion.

"Ask yourself if you really kept up what you had intended regarding sports and nutrition. Did you assess correctly your portions and calories? Did you snack without realising it?" she said.

Helpful for keeping track are calorie tables and a nutrition journal.

Copyright 2012 dpa Deutsche Presse-Agentur GmbH

Tags: , , , ,



Back to top