Health Education

Fiber and Whole Grains

Last week as I wrote about ways to increase servings of whole grains (16g per serving x 3 per day - at least),  I noted that increasing whole grains and increasing fiber were two different things. So I will give a very brief description of the difference between the two and then link you to a more expansive explanation from the American Heart Association. <ul><li>Whole Grains have varying amounts of fiber</li><li>Whole Grains have specific nutrients that we don't get in this same combination from other foods; B vitamins, magnesium, selenium, iron</li><li>To qualify as whole grain, all 3 parts must be included - the bran, germ and endosperm</li><li>Refined grains remove the bran and endosperm.  Many times refined grains will be enriched with the vitamins that are already in whole grains.  Enriched means that they add them back in.  Scientists are finding that naturally occurring vitamins and minerals are much more effective at improving health than supplements are - and fortification is similar to supplementation.</li><li>All whole grains have some fiber, as noted, but not all fiber is a whole grain.  Fruits, vegetables, nuts and beans are all sources of fiber.  Fiber is not a food group so the DGAs recommend foods that have fiber - not fiber itself.</li><li>Fiber improves digestive health, blood cholesterol and satiety - we feel full longer. </li><li>Fiber can be soluble and insoluble - we need both and they do different things.</li><li>Both whole grains and fiber have been shown to improve health and prevent disease.  This includes some types of cancer, diabetes and most convincingly, heart disease.</li></ul>On that note - learn more from the American Heart Association by clicking <a href="http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp" target="_blank">here.</a>.

Fiber and Whole Grains

Last week as I wrote about ways to increase servings of whole grains (16g per serving x 3 per day - at least) , I noted that increasing wh...

7:22 PM

The Best Features Of A Fly Fishing Rod

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Many anglers who are willing to spend money mania
hundreds of thousands or even millions of dollars just to buy fishing
equipment, when compared with the results of the fish would have cost much at
all. Anglers mania is not known to give up fishing in the world wrestle with the
conquest of the fish prey. 
You need a fly rods is suitable for your every action.
Find a fly rod is best for you and for your event is required. Some people say
that buying branded and expensive fly rod is not important. What matters is
quality stuff. Well, it may be true, but it is also possible that they forget
the fact that the famous high-quality goods, so they are well-known brand name,
and they also set their prices higher, because they use high quality materials.
Therefore, <a href="http://www.tridentflyfishing.com/fly-rods/redington-fly-rods.html">redington rods</a> are popular
because of the strength and power to catch saltwater creatures. In addition, redington
rods even have a special edition of a fly rod that is quite appropriate for a
classic trout or CT. 
Fly fishing <a href="http://www.tridentflyfishing.com/fly-rods/tfo-fly-rods.html">tfo rods</a> know as perfection. They take a comprehensive detailed design,
material, and price of each single bamboo rod. TFO is very well known around
the world for their affordable top performance and attention to detail. All TFO
Fly Rods come with a NO Fault Warranty for the life of the original registered
owner. However, with certainty, tfo rods will
replace any broken bamboo rod you under some conditions.

Focus on different
points, Grey fly
fishing has been sold
through some of
them make movement
around the world. In 1999, <a href="http://www.tridentflyfishing.com/fly-rods/greys-fly-rods.html">greys rods</a> was
developed such a way that it
now includes a high quality fly rod and
trout to overcome and deal with goldfish,
which is considered to offer the best
value for money. If you want to fish, you need fishing gear so you can
throw as far as possible.
Choose a good fishing
equipment and stronger
as the bait shop. Happy fishing!

The Best Features Of A Fly Fishing Rod

Many anglers who are willing to spend money mania hundreds of thousands or even millions of dollars...

7:38 AM

An Outstanding Couple

<div dir="ltr" style="text-align: left;" trbidi="on"> Nathaniel has celebrated his birthday in a special way thanks to the advice from his wife Roxana. He asked his friends to bring the gifts in the form of cash so that he could donate it to FHE for their social project. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDUHzDWcv6WCJ1CjZOStr6fV11Kg__hdSCX1T0_sctjsBaVkCZ3Xyow4XSKUt076EUOhiCzPnFIBwEJj9gDOQAU7gNPYHfHD0ijQqvhDX4Eoycab1hrfQWo1tR2iJem-_A48uxKeFlR2mp/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="297" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDUHzDWcv6WCJ1CjZOStr6fV11Kg__hdSCX1T0_sctjsBaVkCZ3Xyow4XSKUt076EUOhiCzPnFIBwEJj9gDOQAU7gNPYHfHD0ijQqvhDX4Eoycab1hrfQWo1tR2iJem-_A48uxKeFlR2mp/s400/photo.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="font-size: 13px; text-align: center;">Roxana and Nathaniel</td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"> </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWGKmESfkP1_qlBy8dpjuzXxlpfCVROuZMv9sBAhmCZbGMjCqSHAB1Y-56EHIzuYXJcSy0Xbms8xslLfWB1-7qVmkrQzsoCHZaTQQPscrH5BGpTOUBEsQD-wVa98_20ii1P3XN0axFuKRw/s1600/DSC01999.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWGKmESfkP1_qlBy8dpjuzXxlpfCVROuZMv9sBAhmCZbGMjCqSHAB1Y-56EHIzuYXJcSy0Xbms8xslLfWB1-7qVmkrQzsoCHZaTQQPscrH5BGpTOUBEsQD-wVa98_20ii1P3XN0axFuKRw/s400/DSC01999.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="font-size: 13px; text-align: center;">Thank you Sir and Ma'm for thinking about us in your birthday. We wish  many others follow your example <div> </div></td></tr></tbody></table></div>

An Outstanding Couple

Nathaniel has celebrated his birthday in a special way thanks to the advice from his wife Roxana. He asked his friends to bring the gifts in...

11:47 PM

New Uniforms and New Volunteers

<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;">A special thanks to our donors for the new uniform. The children are delighted to have new dresses. For some, its the first time in their life that they are getting a new dress as they used to get only old dresses.</div><div class="separator" style="clear: both; text-align: center;"> </div><div class="separator" style="clear: both; text-align: center;"> </div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIx2ZYeOW28vpmieioLf8aNE1Pz9sCRCFx9zWIheQQZzQKVpKvI2tl9Cl8xp-Ls8Y-fS4KsrKJplm655IqcJWrlemHVWuB7ckPPgB4DAKtPE2miWKvBgnQa2RVwvsgaPnVl_BgedrPC1-2/s1600/DSC02005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIx2ZYeOW28vpmieioLf8aNE1Pz9sCRCFx9zWIheQQZzQKVpKvI2tl9Cl8xp-Ls8Y-fS4KsrKJplm655IqcJWrlemHVWuB7ckPPgB4DAKtPE2miWKvBgnQa2RVwvsgaPnVl_BgedrPC1-2/s400/DSC02005.JPG" width="400" /></a> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5-HdKHzECbrjCzHomaWfaX3wJ-Ai4eCvPL3UyV353g0bOmITHnaFfziRQp5lw4bDMZEPQC8tK5IzJzgxMy3LVyw1N02q1FsqqxO02utQGZav-bzyNAbsqphj21XJaVe-a82w61rI-iVLl/s1600/DSC02055.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5-HdKHzECbrjCzHomaWfaX3wJ-Ai4eCvPL3UyV353g0bOmITHnaFfziRQp5lw4bDMZEPQC8tK5IzJzgxMy3LVyw1N02q1FsqqxO02utQGZav-bzyNAbsqphj21XJaVe-a82w61rI-iVLl/s400/DSC02055.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">children in their new dresses with the staff and volunteers</td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"> </div><div class="separator" style="clear: both; text-align: center;"> </div><div class="separator" style="clear: both; text-align: center;">We welcome our new volunteers: Laksmi, Shruti and Disha</div><div class="separator" style="clear: both; text-align: center;"> </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisV2Vp2NQQTnaazdbCAUiop_MzCO6U64Si_zNsqzoSuzNejSNP8rXcvWcfzGEpTXL7evvARqtcB9re_DcfcB7JTmfkRgLGMgf2SCmwr0akhpj8k5HLAuJME3yoDXRjZu5qDsWZCF6bYgMd/s1600/DSC02011.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisV2Vp2NQQTnaazdbCAUiop_MzCO6U64Si_zNsqzoSuzNejSNP8rXcvWcfzGEpTXL7evvARqtcB9re_DcfcB7JTmfkRgLGMgf2SCmwr0akhpj8k5HLAuJME3yoDXRjZu5qDsWZCF6bYgMd/s400/DSC02011.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Shruti with the children</td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"> </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYnDGcLP9__8aM1qc1eWisFa_vWfHm-K_O4al54smUm8wJ64iZEkUyoQocZTBVs4xvERQRluowD0NFDnGfROFtX6tBw_1Dy0VArngDXWrFAWcKTLFow10QgvZ2KfU3a3ApZF_dd984P0GW/s1600/DSC02019.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYnDGcLP9__8aM1qc1eWisFa_vWfHm-K_O4al54smUm8wJ64iZEkUyoQocZTBVs4xvERQRluowD0NFDnGfROFtX6tBw_1Dy0VArngDXWrFAWcKTLFow10QgvZ2KfU3a3ApZF_dd984P0GW/s400/DSC02019.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Lenny teaching Mathematics </td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"> </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdpgGuBZwm-FrUahYeuZK3jtg7rcV0ZhsxlNRsiPSQo9y0MeEuFM3VCEDMMQ3UZKf0u8UMVLiN7gtRRKTG8mPCmk_4QTxA-bBeCK1UFKMU4MjyAiTpKf70aOtR9zY14701hWXsVn1V4gm_/s1600/DSC02028.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="377" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdpgGuBZwm-FrUahYeuZK3jtg7rcV0ZhsxlNRsiPSQo9y0MeEuFM3VCEDMMQ3UZKf0u8UMVLiN7gtRRKTG8mPCmk_4QTxA-bBeCK1UFKMU4MjyAiTpKf70aOtR9zY14701hWXsVn1V4gm_/s400/DSC02028.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Lakshmi listening to the poems recited by children</td></tr></tbody></table> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ3qJi-HkzHQgmxnwtweH0DH52Raa1RBnjYdhjGYjHwRfw4tIfxRdPQVUi6keU2dRFjLrzztN6pZhKaptdHtUpb3aJ47ReXOjD8Arhq9WG4mM_7EP3v5wtiBgm5pLBneKVZ05ZLhhxlQd-/s1600/DSC02072.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ3qJi-HkzHQgmxnwtweH0DH52Raa1RBnjYdhjGYjHwRfw4tIfxRdPQVUi6keU2dRFjLrzztN6pZhKaptdHtUpb3aJ47ReXOjD8Arhq9WG4mM_7EP3v5wtiBgm5pLBneKVZ05ZLhhxlQd-/s400/DSC02072.JPG" width="318" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Volunteers surveying the surrounding areas</td></tr></tbody></table> </div>

New Uniforms and New Volunteers

A special thanks to our donors for the new uniform. The children are delighted to have new dresses. For some, its the first time in their l...

11:45 PM

USG - Unhealthy for Sensitive Groups

A good portion of the United States (1/3) is under a weather advisory for severe heat and high UV Index.  Under these conditions, the particulate matter aka air pollution hovers around us - it does not dissipate.  The Weather Channel advises that everyone limit exposure during these 100+ degree days with UVIs of 10.  As the scale only goes to 10, I think it is much higher in relative terms.    Air Quality which is impacted by the weather, is tracked by the government.  There are metropolitan centers that can provide you with local data.  The national website is <a href="http://airnow.gov/" target="_blank">here</a>.  Today's map includes a lot of orange and red.  In fact, my town is colored red and my entire state is orange.  I am happy to see that where my family lives in the Northeast and Florida, it is merely yellow (which of course is not good  - green is good - ONLY green is good, but yellow is less bad than orange or red).     If you click on the link that I embedded above, you can find your own state and check the air quality.  This morning my area was in code orange and the radio announcers were warning that it was unsafe for sensitive groups to be outside.  I take issue with the USG days vs the UNH (unhealthy) for two reasons.  One is that the cut off between orange and red is arbitrary - 150 is orange and 151 is red.  But more importantly, there is no safe level of air pollution.  There is a level where harm begins to be seen.  One may see harmful effects, like difficulty breathing, sooner in people who are compromised (asthma, young, old) but that does NOT mean that the air is safe for someone who doesn't immediately show symptoms.    Toxic air is toxic for anyone that breathes it. No one has immunity to pollution.  We may be at different levels of risk or susceptibility for the immediate effects, but the particulates damage the tiny air sacs in everyone's lungs and the pollutants (chemicals in the air) get in our blood stream raising the risk for heart attack.  Reminds me of when people say that they are allergic to tobacco smoke.  EVERYONE is allergic to tobacco smoke... it is poison.    If you click on this <a href="http://airnow.gov/index.cfm?action=aqibasics.aqi" target="_blank">link</a> and scroll down a little, you can see the numbers that make up the air quality categories.

USG - Unhealthy for Sensitive Groups

A good portion of the United States (1/3) is under a weather advisory for severe heat and high UV Index. Under these conditions, the par...

7:18 PM

The Benefits of Menu Labeling

I am hopeful that today's Supreme Court decision will help to move the National Menu and Vending Label Laws forward.  You may recall that the Patient Protection and Affordable Care Act (PPACA) mandates, at the very least, calorie disclosure at the point of purchase.     Many cities, states and restaurant chains have already begun to provide this information.  It is exciting to me because the policy can change the food environment.    People will always get to choose what they purchase and eat, but those choices depend on money, time, convenience (what is available where you are), and selection.  Early findings show that restaurants and vending machine owners increase the number of healthy options when forced to disclose calorie content.  By healthy  I mean, lower in saturated fat and added sugar as well as energy density.  This is a good thing.

The Benefits of Menu Labeling

I am hopeful that today's Supreme Court decision will help to move the National Menu and Vending Label Laws forward. You may recall ...

6:51 PM

Greater Experience with Video Chat

<div style="text-align: justify;"> </div><div class="MsoNormal" style="text-align: justify;">Advances in technology of the Internet have become one of the largest media. We can use in communication with family, friends or business relations with fast, and convenient. It is very simple for you to connect with other people who are far away from you. Long distance relationships are no longer a barrier for us. You can talk to your family, friends using <a href="http://www.imeetzu.com/">video chat</a> without any restriction. In fact we can do only by using the chat meetings. To do all that it is highly recommended for you to have the services offered feature video chat that he possesses.</div><div class="MsoNormal" style="text-align: justify;">This kind of communication is not only quick and simple but also affordable. You don't have to worry about the cost of using this service. The price offered is really more affordable than it is to make a phone call or to send message. Therefore, you should not hesitate to try it again soon. For additions, you also need to know that you can also enjoy video chat that will enhance the entertainment that you can get. With this type of feature, you will be able to see the face of the person with who you are <a href="http://www.imeetzu.com/">chat</a>.</div><div class="MsoNormal" style="text-align: justify;">There are many advantages that you can get if you put your trust in these services. It is true that these services may provide <a href="http://www.imeetzu.com/">chat rooms</a> are amazing like you never imagined before. You can find that this service will give you great moments for you to enjoy the communication. Communication can be done as you stand next to people who you are communicating with. In fact, these people away from you. Yes, indeed, you only have to type the chat you want to communicate and the messages will be delivered directly to the community. Thus, you can have a memorable experience.</div>

Greater Experience with Video Chat

Advances in technology of the Internet have become one of the largest media. We can use in communication with family, friends or business ...

6:48 AM

The Low Fat Diet Headlines

A study by <a href="http://jama.jamanetwork.com/article.aspx?articleID=1199154&utm_source=Silverchair%20Information%20Systems&utm_medium=email&utm_campaign=MASTER%3A_JAMA_Latest_Issue_TOC_Notification_06%2F26%2F2012#jpc120005t1" target="_blank">Ebbeling, Ludwig et al</a> was published in JAMA today, but began making headlines yesterday.  I want to give you a one or two (i.e 4) paragraph summary and a take home message.  I do this because I found the headlines and the stories behind them to be misleading and at times inaccurate.  I emailed one reporter directly in this regard.     A controlled study of 21 people who were overweight or obese (average BMI was 37), found that the composition of diet patterns had an affect on resting and total energy expenditure.  REE/TEE = calories burned.  This diet comparison occurred after the participants had succeeded in losing 10% of their beginning weights.  During weight loss and weight maintenance, the people remained in a hospital setting and ate the food provided to them.  Each person consumed each type of study diet. I am not sure how long they were on them, but they were given them in random orders.  The 3 diets had different amounts of carbs and fat, but the same amount of protein.  The important factor seems to be the glycemic load.     The study suggests and adds evidence to the research that calories are not equal.  When compared side by side there was no evidence to support a difference in REE/TEE between the three diets. However, each diet pattern had a different glycemic load, and the researchers did provide evidence that as the load went down, the REE/TEE went up.  We want our expenditure to be as high as possible after weight loss in order to maintain it.     Take home message:  Choosing foods with  a lower glycemic load (GL) seems like a good idea.  Fat intake can lower the glycemic load of a total meal, but be careful there and choose healthy fats more often than saturated ones.  ALSO- sometimes a foods glycemic index and glycemic load contradict each other.  It is the GL that you want to focus on if that is the case - choose lower.  A low GL food is 10 or less and you can see more about that <a href="http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates-and-the-glycemic-load/?__utma=1.1389366195.1339112068.1339199956.1340839814.3&__utmb=1.3.10.1340839814&__utmc=1&__utmx=-&__utmz=1.1340839814.3.3.utmcsr=hsph.harvard.edu%7Cutmccn=%28referral%29%7Cutmcmd=referral%7Cutmcct=/nutritionsource/&__utmv=-&__utmk=19125688" target="_blank">here</a>. Both the GI and GL refer to carbohydrates.       In this study, whatever diet pattern the subject was on (1,2 or 3), the overall calorie intake was the same.  There fore, calorie type is important but overall calories still count.

The Low Fat Diet Headlines

A study by Ebbeling, Ludwig et al was published in JAMA today, but began making headlines yesterday. I want to give you a one or two (...

7:31 PM

Getting Your Whole Grains

Obtaining the recommended 3- 6 servings a day of whole grains in order to improve health and prevent disease, does not have to be hard.  Using the back of pack food label to determine the portion of that recommended amount provided by a serving of that food is nearly impossible.  Currently, the FDA does not require the back of pack nutrition label to list the amount of whole grains per serving.  Apparently, the Whole Grain Council is not as powerful as the Dairy Council. Most of our products contain a blend of whole and refined grains, and that presents a problem.  If the product is not 100% Whole Grain (note : containing 100% whole wheat or other grain is not the same as the entire product being 100% whole grain), you have some proportional math to do - and you don't have the information you need to do it. For example, I make my own cakes with 100% whole grain flours (soy and wheat).  I know the weight of the flours, 232 grams total and that each cake makes eight servings.  This means that my dessert contains nearly 2 servings of whole grains (29g).  If I also used white flour in my batter, I would need to know what percent of that serving size was made up of the refined flour and thus NOT contributing to my whole grain allotment.  (aaack) Lucky for us, nutritionists have figured out some foods that provide a complete serving of whole grains. Additionally, if you  see a product with the Whole Grain Stamp you can know that 100% means it meets or exceeds a serving, Excellent means it meets the 16 gram serving size and Good means it contains half a serving.   Foods that contain one full (16g) serving are: 3 cups of popped popcorn (no BUTTER) 1 piece of 100% whole grain bread 1/2 c cooked brown rice 1/2 c cooked whole wheat pasta  1 cup cold whole grain cereal 1/2 cooked whole grain (oatmeal) cereal There are things that fool us or can be confusing such as, all bran does not mean 100% whole grain, but it is a great source of fiber.  As I said above, having whole grains as ingredients can mean very little if the majority of the product is refined. I want to talk more about the differences in benefits from fiber and whole grains - in another post.  I leave you with <a href="http://www.cspinet.org/nah/05_06/grains.pdf" target="_blank">this link </a>from the CSPI which clarifies the health benefits of whole grains and the research to support them.  It ends with things to look out for when you are shopping. Try for at least 48gs of whole grains a day!  Need help?  My cake recipe is available on You Tube - as are my muffin recipes.

Getting Your Whole Grains

Obtaining the recommended 3- 6 servings a day of whole grains in order to improve health and prevent disease, does not have to be hard. Us...

7:14 PM

City Buses

City Buses

Here is an idea. Most cities and counties in the US are concerned because a growing number of their residents are overweight or obese. Th...

7:55 PM

Odds and Ends

Kale (in a bag)  Yesterday I bought kale in a bag.  The price was $2.78 for a pound that was already rinsed and trimmed.  It appears to be the small leaf variety that I prefer and I cooked it all today.  I do not live near a Farmer's Market (which is why I am a fan of mobile markets) and am unwilling and uninterested in traveling past four or five grocery stores to get to one.  I am also someone who believes that the produce in my local grocery store is healthy and fresh.  Truthfully, it is also less expensive when sold at a big retail store.  I did notice on the bag that my kale came from a NC farm about 2 hours away. The only issue I have with the product is the suggested cooking ideas on the back.  They are to add 1 lb of country ham or chicken stock or 2 tbsp of olive oil.  Though the oil is the healthy variety of fat, that suggestion adds 60 calories to each of the four servings. Commodities  It is probably obvious to you that I have been studying our food supply and food system lately.  Mostly I am learning about how it has changed over the years.  From this, I have learned what the 9 major food or agricultural commodities are and wanted to share that with you.  I wrote this list on an index card, but I did not write the source!  I think it might have been in an article I read. <ul><li>Milk and Milk Products</li><li>Meat, Poultry and Fish</li><li>Eggs</li><li>Legumes(beans), Nuts and Seeds </li><li>Grain Products</li><li>Fruits</li><li>Vegetables</li><li>Fats, Oils and Dressings</li><li>Sugar, Sweets and Sugar Sweetened  Beverages  </li></ul>Fish The  3 dietary indices we've reviewed recently all make reference to the importance of fish in a meal pattern.  However, most suggest that the 2+ servings a week be from oily fish.  So, besides salmon, what are the choices and within those choices, which are not also high in mercury?  An unlikely source, the Skin Cancer Foundation, provides an answer to both questions.  Of course, they had an additional parameter in mind when they put <a href="http://www.skincancer.org/healthy-lifestyle/vitamin-d/oily-fish-your-route-to-vitamin-d" target="_blank">their list</a> together - Vitamin D.  Salmon is the only non white-flaky fish that I like.   Most of my favorites are not oily - and thus not on the list.  The worst is that my second favorite that provides Omega 3s is canned tuna fish.  I know that tuna steak and albacore canned tuna are high in mercury, but consumer reports cautions me that canned light tuna, though better - should also be restricted.  Gluten = Calories?  Several companies make meatless "chicken" nuggets.  My favorite variety comes from the brand Health is Wealth.  I buy the vegan ones which are usually available at Whole Foods or Earth Fare stores.  I have been having trouble finding them lately.  I like this particular variety because they are nutrient dense and calorie dilute with 120 calories for 85 grams.  Quorn and Boca both have similar products, but Quorn is 210c/85g.  The other day I saw something similar to what I like from Health is Wealth- the only difference was that it had "gluten free." on the box.  I snatched them right up and only when I got home did I realize that they had 170 calories per serving - 40 more than the usual brand.  No big deal - but WHY?  I checked the website and compared the breading ingredients.  In place of the whole wheat flour (where the gluten is) they used rice flour and corn meal - YUK. Cure Cancer  I noticed that someone had a picture of all these different colored ribbons on their Facebook page with the caption, Cure Cancer.  Sure.  But how about we do what we can to prevent the many cases, if not all, that have some origins in lifestyle.  A healthier food environment would be a good place to start. Food Safety I read a great commentary by Drs. Silver and Bassett who were employed by the NYC Department of Health at the time the article was published.  They refer to our food as being "too salty, too fatty, too sugary and too rich in calories."  Thus it is unsafe.  They note that when salt, sugar, saturated fat and even calories are taken in excess - they cause bodily harm.  The best line was,  "Simply waiting for the food industry to self-regulate while telling the public to "just say no" to the ubiquitous supply of unhealthy food is clearly a failed strategy."  Ubiquitous means that something is everywhere or used all the time.  (So - see the cancer note on making a healthier environment)

Odds and Ends

Kale ( in a bag ) Yesterday I bought kale in a bag. The price was $2.78 for a pound that was already rinsed and trimmed. It appears to ...

7:09 PM

Graphic Exercise

Ha ha - not graphic that way!  I was playing with the Microsoft Excel Program because there is a way to type in numbers and make charts.  I have to do that with one of my research 'jobs' and I didn't know how - so I practiced with my exercise schedule. I want to note that the walking times in my routine are extra.  They are not part of my fitness plan but days I added because friends asked me to walk with them.  I consider them social time.  I also take occasional bike rides that I consider recreation as opposed to exercise.  The chart does not include my bike riding for transportation.  The weird thing is, I add the walks and rides to accommodate my friends and when they cancel - oh and they do - I feel compelled to go on without them because it was ON MY SCHEDULE!  Isn't that nuts.  I have the opposite problem of the majority of Americans, I'd say.  BTW, recent cancellation excuses from my friends include; it's too hot, I'm stuck in traffic, I have my period, someone died.  So okay - sure, someone dying is acceptable This chart was made for fun.  It is pretty accurate but likely not spot on! <img alt="" src="data:image/png;base64,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" />

Graphic Exercise

Ha ha - not graphic that way! I was playing with the Microsoft Excel Program because there is a way to type in numbers and make charts. I ...

8:21 PM

Eating for Your Heart

<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">Heart disease is the number one killer of Americans and the American Heart Association wants to address that by improving the country’s cardiovascular health by 20% w/in the next 8 years.  In other words, they have established goals for 2020.  You can read about the goals and how the measures to meet them were established in a link below.</div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"> </div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">I read about them in a research article by Huffman, et al and in that article, I learned of the factors that are associated with cardiovascular or heart health.  Four of them are behavior related and three are under the skin indicators which can be measured medically. </div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"> </div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">The full 7 factors of cardiovascular health as determined by AHA physicians and scientists are:</div><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: 0.0001pt; text-indent: -0.25in;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">         Smoking status</div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: 0.0001pt; text-indent: -0.25in;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">         Diet quality</div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: 0.0001pt; text-indent: -0.25in;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">         Weight</div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: 0.0001pt; text-indent: -0.25in;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">         Amount of physical activity</div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: 0.0001pt; text-indent: -0.25in;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">         Blood glucose levels</div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: 0.0001pt; text-indent: -0.25in;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">         Cholesterol readings</div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0.0001pt; text-indent: -0.25in;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">         Blood pressure numbers</div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"> </div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">I was posting about different healthy eating indexes when I found this research study. You may recall the AHEI 2010 criteria.  Here is how the AHA defined a healthy diet.</div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"> </div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">Primary Dietary Factors:</div><ul><li>Fruits and vegetables:>4.5 cups per day</li><li>Fish: >two 3.5-oz servings per week (preferably oily fish)</li><li>Fiber-rich whole grains:>three 1-oz-equivalent servings per day</li><li>Sodium:<1500 mg per day</li><li>Sugar-sweetened beverages:<450 kcal (36 oz) 3 12 oz cans per week.</li></ul><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"> Secondary Dietary Factors:</div><ul><li>Nuts, legumes, and seeds:>4 servings per week</li><li>Processed meats: none or <2 servings per week</li><li>Saturated fat: <7% of total energy intake</li></ul><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">The symbols mean greater than or equal to (>) or less than or equal to (<)</div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">Many of us will need less than the amounts stated above because they were based on a 2000 calorie diet.</div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"> </div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">In the research study by Huffman, only the primary dietary factors were used and for each condition that the person achieved, they received one point.  Therefore, the total diet score could be 0 to 5.  People who scored 4 or 5 were considered to have an ideal diet.  The study results suggest that less than 1 % of Americans have an ideal diet.  This is disturbing and helps us to understand why so many are at risk for heart disease.  I have been thinking about my own diet pattern since reading this and I think I could be a 4 – but I have to work on that – including more fruit!  I am glad I have that booklet that tells me which fruits are best!</div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"> </div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">I would recommend that you read  <a href="http://circ.ahajournals.org/content/121/4/586.full.pdf+html" target="_blank">this free article</a> about  establishing the AHA criteria and goals. At the very least the information on pages 11 and 12, because it provides more information on diet factors and the research to support their importance.</div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">If you are interested in the study by Huffman, Capewell, Ning,et al , it can be viewed <a href="http://circ.ahajournals.org/content/125/21/2595.full?sid=f5f201a0-0183-41f3-8c19-610e7698e705" target="_blank">here</a>.</div><div class="MsoNormal" style="line-height: normal;"> </div>

Eating for Your Heart

Heart disease is the number one killer of Americans and the American Heart Association wants to address that by improving the country’s card...

7:06 PM

Status of Leading Health Indicators

Today I will present some highlights on the status of a few of the 15 Leading Health Indicators as assessed in the current CDC early release reports of National Health Interview Survey data. There are 15 individual updates on the <a href="http://www.cdc.gov/nchs/nhis/released201206.htm#7" target="_blank">CDC website</a> and if you scroll down a bit (after the initial list of 15), you will get reports for each one separately.  If you click on the link for each indicator on the website, you can see the graphs and tables. The text below the name tells you what you'll learn from each figure. Here is an update on 3 indicators that make sense for this blog, obesity, physical activity and cigarette smoking Remember that this information was put together from a sample of adults who answered questions during a household interview in 2011.  The comparison - % change - refers to household interviews from 1997.  This pertains only to adults and the sample is supposed to be representative of all Americans - not individually but as groups.  It does not mean that any of this applies directly to you.   Here is a snap shot of our big numbers. Obesity - When putting all race/ethnicity and gender together - 28.7%  of American adults have a BMI 30 or greater.  In 1997 that number was 19.4%. If we look at all males, the percent with 30 or higher BMI is 29 and only females it is 28% - not a real difference between genders.  There are differences between age groups and between blacks and whites.  The fattest age group is MINE - age 40-59 and the worst disparity is between black and white women with a 19% difference in current BMI status. Physical Activity - Here the comparisons on physical activity were related to the percent of adults who achieve the minimal requirements of the 2008 Physical Activity Guidelines - remember all those posts?  Me either, here is a <a href="http://www.yourhealtheducator.com/physical-activity-guidelines.html" target="_blank">link</a>.  Anyways, just looking at the recommended aerobic activity, less than 50% of the population is currently meeting the target amount - since 1997 we have achieved between 40 and 50% of the recommended amount.  The least active group are those over the age of 75, but again, this is where individuals can really be different - like my Mother... she is more active than many 20 year olds.  When the question involves a combination of both the aerobic (raise your heart rate) and the muscle training components, the country is doing horrible!  Well, that's my opinion - but the rate of attainment is about 30% - Today I went swimming and lifted weights - so I am on target. Cigarette Smoking - Ah - the biggest controllable risk factor for heart disease, lung problems and cancer.  In 2011, 18.9% of US adults smoked cigarettes.  That is a great improvement from 1997 when it was 24.7% (hey that is when I quit :)) but it is not much different from last year.  The age of smokers breaks out prettily evenly between ages 18-64.  The best news is that this study suggests that 60% of adults have NEVER smoked.

Status of Leading Health Indicators

Today I will present some highlights on the status of a few of the 15 Leading Health Indicators as assessed in the current CDC early release...

7:32 PM

Status of LHIs

Tomorrow I hope to give you some updates on the status of America's Leading Health Indicators as reports were released today from the 2011 National Health Interview Survey. The NHIS is a nationally representative survey of US Households. It randomly samples from all persons not living in institutions, therefore, nursing home or long term care residents, oversees military personal, citizens living abroad and prisoners are excluded. Within the randomly selected household from every state and DC, questions are asked about the household makeup and a joint interview of the family is conducted.  In that part, anyone who is aged 17 or older can contribute in answering the questions.  Separately, one adult is interviewed to answer questions about themselves and a randomly selected child..  All interviews take place in person with computer assisted technology.  There is no paper survey.  There is also no lab component and the dietary and activity questions are broad in nature.  I often refer to NHANES, which has a different method of  data collection. The NHIS has been required by law since 1957 and was updated in 1997.  Supplements are added to the core components when new findings about health or disease require additional questions.  This is a voluntary survey.  It is expected that in 2011, 35,000 households and 87,500 people participated. The main reason to collect the information is to monitor trends in illnesses and disability, to track the progress of LHIs, to explore the extent of and barriers to health care access and to evaluate federal  programs and policies. I need a little more time to review the reports that were just released.  I only looked at the obesity numbers today (still high).   I thought  that for now I would  give you the link to the webpage that identifies the LHIs.  It explains their purpose and notes the current goals for each one. e.g. X% of Americans should have a normal weight by the year 2020.. Click on <a href="http://www.healthypeople.gov/2020/LHI/default.aspx" target="_blank">this link</a> to learn more.  The LHIs are in a column on the left.

Status of LHIs

Tomorrow I hope to give you some updates on the status of America's Leading Health Indicators as reports were released today from the 20...

7:16 PM

Measuring Toxins - Making Sense of Big Numbers

** make sure you read to the end - its the whole point! Some years ago - maybe six - I wrote about mercury in fish - methylmercury - and shared a PPT and maybe even a paper I had written called, Good Fish Bad Fish.  The good is that when we eat fish in place of meat, we lower our levels of saturated fat.  Fish also is the best source for PUFAs and Omega 3s.  It can be bad because our waters are polluted, mostly from coal fired power plants (and other human causes of mercury emissions).  Our fish can be toxic.  For instance, swordfish and shark - even tuna steaks - are too high in methyl-mercury  to be consumed in any more than the rarest of circumstances.  (the bio-degradation process changes the mercury to methyl mercury) Still many fish types - or the waters where the fish are found - do not have toxic levels.  The EPA among others, tests fish and water and a list is kept of the amount of mercury found in both.  There are many measures of this and that prompted today's post - in a way.  See them below.  Plenty of fish, including salmon and tilapia are very low in  mercury as measured in PPM,  parts per million.  It is recommended that we choose fish with less than .5 PPM of mercury.  Check the list from the FDA  <a href="http://www.fda.gov/food/foodsafety/product-specificinformation/seafood/foodbornepathogenscontaminants/methylmercury/ucm115644.htm" target="_blank">here</a>. By the way, the NRDC now has a calculator with which you can estimate your mercury exposure by the type, amount and frequency of your fish consumption.  Here is the <a href="http://www.nrdc.org/health/effects/mercury/calculator/start.asp" target="_blank">calculator</a>. Terms: rFd - Reference Dose - the amount set by the EPA that is safe in humans (safe and effective if its a drug) NOEL - with human or animal subjects-  this is the level at which there are no observable effects NOAEL - with human or animals - the level at which there are no observable adverse(bad) effects PPM/PPB - how they measure toxins (here mercury) in fish and water.  Fish safety 1PPM and water is 2PPB (FDA and EPA) MRL - Minimal Risk Level -this regards the amount of daily exposure that a human can endure without risk of adverse health AL - Action Level - higher than MRL, signals that something must be done to correct the situation or harm may occur, i.e. the amount may be close to surpassing the rFd Here is the point for today:When we look at our fish advisories and charts - what does PPM really mean?  Hard to wrap you mind around one part in a million isn't it?  Well - just last week I received my annual report from the city on the quality of my drinking water [yes!  people open and read those things sometimes] That brochure provided 2  great examples of what PPB means  - yes that is billion, so I took that info to the internet and confirmed the translation into parts per million examples:  One part per million is the same things as approx: 1 penny out of 10,000 1 inch out of 16 miles 1 minute in two years

Measuring Toxins - Making Sense of Big Numbers

** make sure you read to the end - its the whole point! Some years ago - maybe six - I wrote about mercury in fish - methylmercury - and sh...

7:48 PM