Extension Connection is your connection to Missouri’s land grant based research institutions. University Extension is the statewide program of the University of Missouri system and Lincoln University. University of Missouri Extension programs are open to all.

You can hear Janet Hackert's live Extension Connection radio spot at mid-day on Fridays on KCHI (103.9 FM; 1010 AM) Chillicothe, MO; KTTN (92.3 FM; 1600 AM) Trenton, MO; and KAAN (95.5 FM; 870 AM) Bethany, MO

Topics by Janet Hackert, Nutrition Specialist:

More  Extension Connections

Socialize – for life (December 24, 1999)

Bake Ahead and Freeze (December 10, 1999)

Refrigerator Clean-up (December 3, 1999)

Turkey Tidbits (November 26, 1999)

Body Size Acceptance (November 19, 1999)

Walking’s Health Benefits (November 12, 1999)

Safe Home for the Holidays (November 5, 1999)

Prejudice  (October 29, 1999)

Breast Cancer Awareness   (October 22, 1999)

Food Storage (October 15, 1999)

Clean Water (October 8, 1999)

Take Care (October 1, 1999)

Freezer Safety (September 24, 1999)

Washing Vegetables   (September 17, 1999)

Get Fit with 5   (September 10, 1999)

You Are What You Eat   (September 3, 1999)

Selenium (August 27, 1999)

Hand Washing Outdoors (August 20, 1999)

Zucchini (August 13, 1999)

Breast-Feeding (August 6, 1999)

Canning - Then and Now (July 16, 1999)

Grilling Food Safety (July 9, 1999)

Picnic Food Safety  (July 2, 1999)

Dairy Month  (June 26, 1999)

Sun Safety  (June 18, 1999)

Water (June 11, 1999)

Study vs. Research - Be Patient and Wise (June 4, 1999)

Edible Flowers (May 28, 1999)

What's Wrong with NEW High Protein Diets (May 21, 1999)

University of Missouri Extension Week (May 7,1999)

MS Walk (April 23, 1999)

Socialize – for life (December 24, 1999)

"We are conditioned to receiving health information for the holidays that is laden with warnings: Avoid overindulgence in food and drink, devise coping strategies for holiday stress, curb risky behavior, and provide protection from the weather. So, it is with happy hearts that we received this year's (GOOD) medical research news that we can apply to December and January festivities. The more we socialize, the longer we're likely to live and to have our wits about us!

"A team of researchers from Harvard School of Public Health studied 2,813 men and women over age 65 for 12 years. The participants were given two sets of questions each year. One set -- designed to detect cognitive impairment -- consisted of 10 general and personal questions. The other set -- designed to determine social engagement -- was more extensive and included questions about the person's home life, friends and acquaintances, and community activities. When the results were tallied, note was taken as to whether each respondent's cognitive abilities had declined or improved, and whether his/her social interaction had increased or diminished. They also noted whether a participant had died since the previous interview."

She continues, "Although more research is necessary to determine whether social interaction keeps us sharp, evidence does indicate that it has a host of other benefits: a reduced risk of colds, depression, and even death. A study of people 64 and older by researchers at Duke University indicated that women who attended religious services weekly had a survival advantage over those who went less frequently. A report from the California Public Health Foundation, also found that women who attended church regularly had a lower mortality rate than those who attended sporadically or not at all. The California study also reported that those who worshipped regularly tended to have better health practices, more social contacts, and more stable marriages.

"This year, with the emphasis on securing the perfect bottle of champagne, the perfect place to celebrate, and the perfect outfit to wear when the clock says 00:00:00, it will be easy to lose sight of the holidays' other aspect. If you're toasting 2000 with friends, you've already made a start on good health in the new millennium.

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Bake Ahead and Freeze (December 10, 1999)

The November/December, 1999, issue of Food Reflections Newsletter from the University of Nebraska Cooperative Extension in Lancaster County has lots of handy tips.

First consider the container you would use to freeze baked goods in. Containers that are moisture-vapor-resistant work best and maintain high quality products. Wrapping materials that are specifically designed for the freezer are recommended over others, since they will keep frozen food at the proper moisture level and will be less likely to tear. Check the freezer wrap package to be certain what uses the wrap was intended for.

When freezing foods in containers designed for the freezer, fill the container so that there is no more than ½ inch of space between the top of the baked good and the lid. If there’s more air space than that, the food may dry out. "Freezer burn" occurs when surface moisture evaporates. Freezer burn is generally not a food safety issue, but a food quality one. To avoid this problem, wrap the food itself in an appropriate freezer wrap then place in the container.

When freezing baked goods, it’s a good idea to label what’s in the package or container and when it was put in the freezer. Baked goods keep their quality best if baked, cooled and frozen while still fresh. Low moisture foods, like breads, rolls, cookies, cakes and piecrusts, freeze well with little affect to texture and quality if stored properly. A handy way to label baked goods, especially when their use has been planned ahead of time, is to designate when the package or container is to be used. For example, I could make a big batch of nutty soy chocolate chip cookies and label them as such with Dec 15 potluck dinner, Dec 18 party, Christmas Eve treats, and so forth. That way when the time is nigh, the cookies are ready (with just a short thawing time necessary). But remember, if the food is perishable, it should be cooled in the fridge and then when thawing, leave a little extra time to thaw in the fridge too, so the food is not in the Food Safety Danger Zone (40 – 140°F) for more than 2 hours total.

Refrigerator Clean-up (December 3, 1999)

June Prillwitz and the refrigerator "experts" at Whirlpool Home Appliances have several very useful tips for getting and keeping the fridge clean and here are some of them.

For ease of cleaning, remove any parts that can come out and wash them with warm water and soap or detergent. Wash the ones that can’t be removed too. The gasket of the door can be washed with warm water and mild soap or detergent. For inside walls and other non-removable parts, use two tablespoons of baking soda to a quart of water to remove odors. With all surfaces, rinse and dry after cleaning. But this cleaning regime doesn’t disinfect, it only cleans. To disinfect, use 1 Tablespoon of unscented household bleach in a gallon of water. (http://extension.missouri.edu/cemp/flood.htm )

The outside of the refrigerator can also be a breeding ground for harmful microorganisms if little hands and big ones too grab for something to eat or drink with not so clean hands. Wash and disinfect the outside surfaces including the door handle and help prevent food-borne illness from attacking this holiday season.

While you’re at it, go through the refrigerator (and freezer) and get rid of any food that’s out-dated. Check out our guide sheet, A Quick Consumer’s Guide to Safe Food Handling, MP 689 for safe storage times. And when in doubt, throw it out.

Turkey Tidbits (November 26, 1999)

There are three cities, towns or such in the U.S. that are called Turkey, according to the US Geological Survey: Turkey, TX; Turkey Creek, LA; and Turkey, NC.

But where does the turkey come from that ends up on holiday tables in the United States? According to the U.S. Census Bureau (in a press release for Facts for Features on Thanksgiving Day, 1999), the top turkey producers include: North Carolina, producing 1.3 billion pounds of the 7.0 billion pounds produced in the U.S. in 1998, followed by Minnesota at 1.0 billion pounds, Missouri at number 3 with 598 million pounds, Virginia, Arkansas, California, South Carolina, Indiana, Pennsylvania and Ohio finishing out the top 10. But not all turkeys eaten in this country come from this country. In 1998, $12.2 million worth of live turkeys were imported from our neighbors to the north.

In 1998, those 7.0 billion pounds of turkey came from 284 million birds. And in 1997, "the typical American gobbled up 14.0 pounds of turkey," probably most of which was at this time of year. (http://www.census.gov/Press-Release/cb98-226.html)

If you’ve been gobbling turkey, or plan to in the next few days, you may be interested to know that a serving of roasted turkey is equivalent to 3 ½ oz. or the size of a deck of playing cards. If you like the white meat, like my dad, a turkey breast with the skin is 194 calories, 8 g fat and 29 g protein per serving. Skip the skin and you get 161 calories, half the fat and about the same protein. You decide. And remember, if you choose to eat the skin on the first go-round of turkey, you get another chance to make the decision next time or with leftovers.

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Being healthy does not necessarily mean weight loss dieting though. In fact, an important part of being healthy is making nutritious food choices, being physically active and having a good attitude about life.

Here are the 10 top reasons for NOT following a fad diet, as suggested by Melinda Hemmelgarn in her March/April, 1994, Resource Newsletter:

#10. Diets Don't Work. Even if you lose weight, you will probably gain it all back, and you might gain back more than you lost.

#9. Diets Are Expensive. If you don't buy special diet products, you can save enough to buy new clothes to improve your outlook right now.

#8. Diets Are Boring. People on diets talk and think about food and practically nothing else. There's a lot more to life.

#7. Diets Don't Necessarily Improve Your Health. Like the weight loss, health improvement is temporary. Dieting can actually cause health problems.

#6. Diets Don't Make You Beautiful. Very few people will ever look like models. Glamour is a look, not a size. You don't have to be thin to be attractive.

#5. Diets Are Not Sexy. If you want to feel and be more attractive, take care of your body and your appearance. Feeling healthy makes you look your best.

#4. Diets Can Turn Into Eating Disorders. The obsession to be thin can lead to anorexia, bulimia, bingeing, compulsive overeating, and compulsive exercising.

#3. Diets Can Make You Afraid of Food. Food nourishes and comforts us, and gives us pleasure. Dieting can make food seem like your enemy, and can deprive you of all the positive things about food.

#2. Diets Can Rob You of Energy. If you want to lead a full and active life, you need good nutrition, and enough food to meet your body's needs.

#1. Learning to love and accept yourself just as you are will give you self-confidence, better health, and a sense of well-being that will last a lifetime.

For tips on dressing to look your best, join Beth Burke, Human Environment Sciences Specialist with University of Missouri Extension, at her presentation: "Fashion Especially for You". She will speak at a meeting of TOPS (Take Pounds Off Sensibly) at the First Christian Church in Bethany at 6:20 p.m. on Monday, November 22nd.

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In the October 20 issue of the Journal of the American Medical Association, results from a study involving 70,102 nurses followed for 8 years are reported. Those women who walked more often and more briskly were at a much lower risk of developing adult on-set, type 2 diabetes than those who walked the least were. Previous studies had indicted that vigorous exercise made an impact on reducing the risk, but this one shows risk reduction even with moderate exercise like brisk walking.

"The October issue of the New England Journal of Medicine reports that in [this] Nurses’ Health Study, brisk walking can also reduce the risk of fatal and non-fatal heart attacks in women to the same degree as vigorous exercise."

Getting a brisk walk in regularly is one way to take care of your health. More information about taking care of yourself and your family will be offered during the upcoming course – Take Care: A Medical Self-Care Program. It will begin Wednesday, November 17 and continue on Wednesdays after Thanksgiving (December 1, 8, and 15) from 7-9 p.m. at the North Central Area VoTech School in Bethany. To register or for more information, contact me at 660/425-6434 or the VoTech School at 660/425-2196. Or just … Walk in on November 17^th!

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Soon it will be the season to get together with family and friends. And part of the planning list for these events should include what is needed to make homes safe for the holidays. Here are some suggestions of what to look for.

Walk through each room with pencil and paper. Being as objective as possible, write down all of the repairs and safety issues found. Start at the front door and look around. If there is a throw rug, does it slide when you step on it? This may have to be removed or a non-sliding mat placed there.

In the living room, is it hard for tiny hands to get to the electrical outlets? Check the location of tables and chairs. Are they out of the traffic pattern, yet safely away from windows and other tempting items for children? These will have to be moved and rearranged while the guests are there. If there is an operating fireplace, are all of the screens and guards in place? Does the chimney need cleaning?

Is there a fire extinguisher in the kitchen? Have all members of the immediate family been trained in its use? Be sure to show adults and older children where it is and how to use it. In here (as well as throughout the rest of the house) make sure there are plenty of smoke detectors and that batteries have been checked and replaced if necessary.

There are other things that need to be checked as well. Are the stairways well lighted? Are safety gates needed while little guests are visiting? Are all banisters and railings secured? Are the traffic patterns clear and well lighted? Be sure to check all of the electrical outlets and cords. Are all rugs and carpets safely secured?

Check the bathroom thoroughly. Are all medicines appropriately labeled, in their original containers, and out of reach of children? How are the first aid supplies? Make sure there are non-skid mats or decals in the bathtub and/or shower.

Once the walk through has been completed indoors, it’s time to do the same outside. Are there any loose porch or deck railings or steps? Is the play equipment in good shape and properly anchored?

Be sure to send the list to family members and friends to see if everything has been covered, including any special needs and arrangements, such as allowing for walkers and wheelchairs.

Prejudice  (October 29, 1999)

I went to visit a relative this last weekend. She’s a darling thing. But she doesn’t always remember me right away. And even though she is incontinent and we have to take care of her, we still think she is such a dear. After all, she is family. She smiles often even though she doesn’t always understand us. The whole family loves her.

When she was done, she said she was going to show us her picture. What picture comes to mind? A sweet older woman with beautiful thin silver curls and a smile as sweet as honey, but a slight look of confusion behind her eyes? I thought of my Grandma. Then she uncovered a picture of… well, it was her 10-month-old niece! As I looked around the room, I realized that I was not alone in my misconception of who her "relative" was.

According to Webster’s New World Dictionary, prejudice is "a judgement or opinion formed before the facts are known." It’s easy to make that judgement, it’s another thing to act on it. The hard part is waiting to form that opinion until the facts are in and especially waiting to decide how to respond until those facts are in. That means having a mind open enough to wait for information about a person or situation. It also means giving people or situations the benefit of the doubt.

October is National Breast Cancer Awareness Month. Breast cancer is a leading form of cancer affecting women in the United States, second only to skin cancer and follows only lung cancer in cancer deaths among women. So what is it and how can it be prevented?

Cancer itself is when cells in the body mutate, then grow out of control. Often times, this cell growth results in a lump or tumor. Sometimes cancer cells break away from the original tumor, if not diagnosed and treated in time, and spread to other parts of the body.

"At this time, there is no certain way to prevent breast cancer," according to the American Cancer Society. "For now, the best possible strategy is to reduce risk factors whenever possible and follow the guidelines for finding breast cancer early."

Some things that increase a woman’s risk for breast cancer cannot be changed. For example, women are at higher risk than men are. As a woman ages, her risk increases. Having a family history or personal history increases an individual’s chances of getting breast cancer. But some factors she can control. For example, some things that may increase her risk include long term use of estrogen replacement therapy or use of alcohol. But at the same time, moderate use of these may be beneficial in other ways. Each individual must consult with her medical professional to determine what is best for her.

Early detection, diagnosis and treatment are crucial to minimize the affects of breast cancer. The American Cancer Society makes the following recommendations:

"A mammography [or breast x-ray] and a breast exam by a doctor or nurse (clinical breast exam) every year for women over the age of 40.

"Between the ages of 20 and 39, women should have a clinical breast exam every 3 years.

"All women over 20 should do breast self-examination every month."

Early detection is the first step to keeping breast cancer at bay. Before October and Breast Cancer Awareness Month is over, learn more about these early detection methods by contacting a family medical provider, the local Health Department or by visiting the American Cancer Society on the web at www.cancer.org or calling 1-800-4-CANCER. Get this information for yourself or a loved one. A woman’s husband or partner may even be the one to notice a change early and save her life.

Do you ever gaze into your refrigerator or pantry and wonder, "How long can this food stay here and still be safe, good quality food?" I came across a website today and checked into some University of Missouri Extension publications that answer just that question.

The web site is http://fmi.org/consumer/foodkeeper/brochure.cfm and lists scores of specific foods and their storage care, including how long the food will keep in the refrigerator, freezer or pantry. It also notes any special care that the food might need during storage.

For example, canned food, once opened, should be transferred to food safe plastic or glass storage containers before refrigerating. The list includes the length of safe storage in the fridge for various foods after they’re opened.

Fresh potatoes will last 2-3 months in the pantry, and for best quality, they should be kept dry and away from the sun. The nutrients in potatoes will deteriorate more quickly otherwise. And if you’d like to store them longer, they should be kept at about 50ºF.

The University of Missouri Extension guide sheet, Vegetable Harvest and Storage, G 6226 (http://muextension.missouri.edu/xplor/agguides/hort/g06226.htm ) describes the optimum conditions for storing fresh produce. This guide sheet goes "outside the lines" or outside the house anyway, as it describes how to store some root crops, like carrots and horseradish outdoors. Fall carrots should be harvested before the first moderate freeze. Wash the carrots, trim the tops to ½ inch and place in perforated plastic bags. These will last in the refrigerator or cool moist cellar for 2-4 months. Or they can be buried under a heavy layer of mulch and stored in the ground over the winter. Horseradish is harvested after a severe freeze and stored in the ground all winter, till needed, under a mulch of straw or leaves.

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Clean Water (October 8, 1999)

Since no one knows when an emergency will occur, it’s best to be prepared BEFORE one happens. When there’s a Boil Order, or when there’s any other reason to need to purify water, there are three options to do so. First, water is sterilized by boiling. For drinking water bring water to a vigorous, rolling boil and keep it boiling for 10 minutes. This process should also be followed for the gallon or so of water a person consumes daily for drinking, cooking, washing, brushing teeth and dishwashing. Store water in food grade plastic or glass containers. Contaminated water can also be purified by mixing ½ teaspoon of liquid, unscented chlorine bleach (5.25% sodium hyperchlorite) with 2 ½ gallons of water. Let stand for 30 minutes before drinking or store immediately. The last alternative is to mix 2 drops of tincture of iodine to one quart of water. Let stand for 30 minutes before drinking or store immediately. These last two methods may produce an undesirable taste in the water though.

But let’s be practical. Some will say, ‘I’m not going to worry about that, I’ll just use bottled water.’ That’s fine, except when there’s an emergency and everyone is making a beeline for the bottled water shelf in the nearest store. If you buy ahead, keep in mind that bottled water will last in a home pantry for quite a while but is recommended to be used and replaced with a fresh bottle every 6 months or so.

Either way, there are some tips to consider when the water from the faucet is of questionable purity. There are other sources of liquids that supplement water itself. For example, during this time, canned fruit or vegetable juices can replace some of the water one might usually drink. Remember though that if water is used to reconstitute powdered or frozen juice, the water must be of drinking quality. Consider all sources of water and their purity. If the refrigerator makes cold water or ice, remember that that also may be contaminated if it comes from the same water source. Ice in ice cube trays in the freezer before the water safety problem occurred would be safe though.

Take Care (October 1, 1999)

These days about 80% of health problems are treated at home. That important decision of when to call the doctor is almost always up to the individual. Some argue that even more self-care could be done. As many as 70% of all visits to doctors for new problems have been termed unnecessary, i.e., for uncomplicated colds, the flu, and minor cuts and sprains. The dilemma faced by many parents is when to see a health care provider and when to apply home treatment. This is an important decision. When needed professional care is delayed, complications may develop or an individual may suffer unnecessary discomfort and pain. On the other hand, when an unnecessary visit to the doctor is made, it costs the individual money and time.

Freezer Safety (September 24, 1999)

In the University of Missouri Extension guide sheet (GH 1506), called Freezer Problem Solver, some of the basics of freezer food safety are discussed. First and foremost, freezers should be kept at 0° F or colder. At these temperatures, microorganisms are not destroyed but they are definitely taken out of commission. They don’t grow or multiply, prolonging the time the food can be used safely. How long a frozen food will stay safe and maintain its quality depends on the temperature it’s held at, the amount of food in the freezer, the kind of food in the freezer and the size of the freezer.

Freezer temperature should be 0° F or less. This can be tested with a refrigerator/freezer thermometer. A full freezer will keep foods colder for a longer time than a partially filled one, should there be a problem where the freezer is off. A freezer full of meat or other foods that are very dense will stay cold longer in a power outage than one that’s full of baked goods, for example. Both of these are so because air is more difficult to cool than solids. A larger refrigerator will keep foods colder than a smaller one.

How long foods can maintain there quality in a freezer varies from food to food. Some foods will keep for a long time. Beef steaks and roasts can be stored at proper temperatures for 6-12 months. Whole chicken and turkey, can keep for up to a year. Other foods don’t last as long. Many cuts of meat can keep for 4, 6 or even 9 months, if packaged properly and if kept at 0° F or colder. Other foods should only be kept in the freezer for a short time, to maintain quality. For example, bacon or fully cooked ham can only be kept well for 1-2 months. And some foods, like whole eggs and mayonnaise really don’t maintain their quality at all when frozen so should not be. For freezer storage times for other foods, see A Quick Consumer Guide to Safe Food Handling (MP 689).

A little bit of organization will help to make sure foods get used within the time they’re still good. When putting an item into the freezer, wrap it well in a moisture/vapor proof, durable, temperature resistant wrap that’s made specifically for freezing or a container that is. Mark it clearly with a marker that won’t wear off in time. Indicate clearly what it is and when it was put in the freezer. Put the newest additions of a particular item behind the older pieces. That way it will be easier to use those with the earlier dates first. This method is referred to as FIFO: First In, First Out and can help prevent wasting any food.

Washing Vegetables   (September 17, 1999)

Since September is National Food Safety month, this is a good time to look at how to eat fruits and vegetables safely. For example, yesterday before eating the pear I brought for an afternoon snack and again before slicing and eating my tomato for supper I remembered a very important food safety rule. Clean fresh fruits and vegetables thoroughly before eating them. Experts at the University of California-Berkley, recommend scrubbing them with cold running water and a brush. In their July, 1997, report they said that this will "remove nearly all dirt, as well as bacteria and some pesticide residues, if any are present on the surface of fruits and vegetables." Some may say, if water cleans, soap and water cleans better. But Doug Holt, Food Safety Specialist at MU says that "while it makes sense that mild detergent will help remove residues, it’s difficult to remove detergent residues from the surface of fruits and vegetables."

Even fruits or vegetables that are peeled need to be washed well. Consider this. I take a banana or orange from the bowl of fruit. I don’t know if it’s been sneezed on or rolled on the floor or what before I got it. I peel it and eat pieces of it with my hands. Even if my hands were clean to begin with, after touching the dirty fruit, whatever contaminants (dirt or microorganisms) that were on the outside of it are then on my hands as I eat. Consider another scenario. I take that tasty watermelon and slice a nice healthy chunk out of it and eat it. If there were disease-causing bacteria on the outside of it, they will enter the part I eat if I don’t wash them off BEFORE I slice into it.

So Get Fit with 5, but be safe while you do it. Again, that website for more ideas on this is www.5aday.gov. If you don’t have Internet access, check at your local Extension Center.

Get Fit with 5  (September 10, 1999)

Sometimes the hardest part of the challenge – during 5-A-Day Challenge Week or any ordinary day – is figuring a way to fit those fruits and vegetables in. Here are some ways I plan to try. Add raisins (1/4 cup counts as a serving) or blueberries (½ cup for 1 serving) to my morning breakfast cereal. Put some thick slices of tomato (½ cup for a serving) to my sack lunch sandwich. Have crunchy baby carrots (a serving is a ½ cup) instead of pretzels for a mid-afternoon snack. And in the evening, try 100% fruit juice combo (I like pineapple-orange-banana) instead of pop. ¾ cup counts as a serving. Or if it’s hot and I really want something cold and creamy, I may add fruit juice, fresh fruit, yogurt and a little ice cream to make a refreshing smoothie.

As for the 30 minutes of moderate exercise most days, I have added incentive to that challenge: my colleagues at work and I have divided into 2 teams and we’re walking across America. Well not really. But for each half-hour we spend doing moderate physical activity (like walking briskly, raking leaves, doing heavy house cleaning, picking up bales, shooting hoops or whatever we choose) we get comparable miles walked and move closer to our goals – Oregon and Maine! And at the same time we become more and more fit!

You Are What You Eat   (September 3, 1999)

Once again, we see that the choices we make affect our nutrition and health. Foods that are heavy in weight but low in calories include cooked spinach, raw red bell pepper, cooked broccoli, carrots, strawberries, grapefruit and cantaloupe. Each of these has only 7-13 calories per ounce. These also offer lots of other nutrients like Vitamins A and/or C and fiber. Some heavy weight foods that are also HIGH in calories include hamburger, chocolate cake with chocolate icing and cashews, weighing in at 38-163 calories per ounce. Some lightweight foods that hold a big calorie punch include hot fudge sauce, miniature marshmallows, rice cakes and potato chips with 84-152 calories per ounce.

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Selenium  (August 27, 1999)

Melinda Hemmelgarn, Coordinator of the Food and Nutrition Resource Network, wrote in her July/August issue of Resource newsletter, "Reuters Health Information Services Inc. reported that according to research at Harvard and elsewhere, men in the highest quintile for selenium intake were at a 65% reduced risk for prostate cancer, compared with those in the lowest quintile. The findings are published in the August 19th issue of the Journal of the National Cancer Institute. The data come from over 33,000 men, a cohort of the ongoing Health Professionals Follow-Up Study." She also wrote, "Dr. Roger Sunde, Chair of MU's Department of Nutritional Sciences, and internationally recognized selenium researcher, states that individuals in the U.S. generally ingest 50 to 200 ug/day--without supplementing their diets. Sunde also notes that there are no epidemiological effects on health in New Zealand and the rest of the world, where intakes are much lower than in the U.S. -- on the order of 35 to 40 ug/day. The recent cancer prevention trials safely used supplements of 200 ug/day, so that is probably what to recommend, although 400 ug/day is also very likely to be safe." Dr. Sunde also recommends that "consumers who want to supplement themselves should purchase generic selenium pills with modest levels of Se. Those supplied either as inorganic or yeast Se are fine."

In the November/December, 1996 issue of the Resource, there was a report of Selenium poisoning of a man who consumed too much. If you are planning to supplement your diet with a Selenium supplement, consult your health care provider.

As simple a thing as that may be at home, it may be a little more challenging away from home. When going on an outing where you bring your own food, check to make sure there’s clean water at the campground or picnic site for hand washing and other clean-up. If not, or if you’re not sure, bring clean water, soap and paper towels for hand washing before the meal.

At the fair, hand washing is also a must. I saw a young boy hanging on the post where an animal had earlier been scratching itself; then saw him go over to a nearby concession stand, order chips and eat them with his fingers. And in between the pens and the food was a faucet, just calling him to stop by and scrub a while. Water can often be found at such events, but may take some searching.

Where there’s no water, a waterless hand sanitizer may be used. But this is not a regular substitute for washing hands with soap and warm water. As a study in the Journal of the Association of Operating Room Nurses suggests, alcohol-gel hand sanitizers can dry out hands with repeated use, causing tiny cracks in the skin that can harbor dirt and germs. Also, because the gel is not rinsed off, a film is left on the skin that can attract more dirt and the germs associated with that.

Zucchini season is in full swing. And some people are in a quandary about what to do with the piles of zucchini they have. Well, there are lots of things to do with it.

First, zucchini is ready to be picked when it’s 6-8 inches long and 2-3 inches in diameter. It’s low in calories and a fairly good source of Vitamins A and C.

Zucchini can be served in a variety of forms fresh, alone or in combination with other vegetables. Its not-so-strong flavor fares well with a variety of spices and it’s quite an addition to any casserole or stir-fry.

University of Missouri Extension has a recipe and directions for canning tomatoes with zucchini. For a pressure canner load of 9 pints, you’ll need approximately 7 pounds of tomatoes and 2 ½ pounds of zucchini. The procedure, time and pressure for canning are found in our guide sheet, Tantalizing Tomatoes (that’s GH 1456).

In our guide sheet, GH 1503, about Freezing Vegetables, directions are given for freezing zucchini as well. If you have lots of zucchini and don’t have the time to bake with it now, or it’s just too hot to start the oven, try freezing some for later. "Choose young, tender zucchini. Wash, peel and grate. Steam blanch in small quantities for 1 to 2 minutes until translucent, [or just barely see-through]. Drain well and pack in containers in amounts needed for recipes. Cool by placing the containers in cold water. Seal and freeze. If watery when thawed, drain the liquid before using the zucchini." (Freezing Vegetables, GH 1503)

Breast-Feeding (August 6, 1999)

A report in the Journal of the Ambulatory Pediatric Society described a study of 2000 healthy newborns in Scotland and Arizona. The half that were never breast-fed reported 2000 more doctor’s visits for ear infections, respiratory infections and diarrhea than their breast-fed counterparts. They also reported 200 more days in hospital and 600 more prescriptions. The American Academy of Pediatricians reports similar findings and also estimated that in 1993 the cost of buying formula for the first year was about $855. Even taking into account the increased intake of the nursing mother during that time, there’s still a possible savings of over $400.

But money isn’t everything when it comes to children. Mother’s milk provides the nutrients a newborn child needs and also offers the child a boost to his or her immune system. Even years later, the child who was breast-fed will have a better immune system, may respond better to vaccines and may be better protected against allergies than a child who was fed formula only.

Breast milk contains the essential fatty acids needed for brain development. This may explain why the current data shows that children who were breast-fed have, on average, higher IQ scores than children who were formula-fed.

There are also advantages to the mother who nurses her child. But, as with anything, there are also disadvantages. These must be weighed against the many advantages to child and mother, both while the child is still young and later.

Canning - Then and Now (July 16, 1999)

Canning is the process by which the growth and activity of microorganisms that can cause foods to spoil is stopped before food is sealed in an airtight glass jar. Bacteria, mold and yeast can cause spoilage and so can enzymes naturally active in fresh foods. Contact with air can also reduce quality. Proper canning can drastically slow deterioration from any of these means.

Canning technology has come a long way since Napoleon’s time. We now know that the microorganism that most often contaminates fresh produce and other low-acid foods is the one that causes botulism. We also know that clostridium botulinum causes food poisoning by producing a very toxic substance. Even a small taste of this can be fatal! This toxin cannot be cooked out. That’s why it’s essential to destroy the bacteria BEFORE they can produce a lethal dose. And that’s why it’s crucial to use proper canning methods to preserve foods.

Low acid foods, such as vegetables, meat, poultry and seafood need to be pressure canned in order to insure safety of the canned product. Pressure canning allows the food to be processed at 240 - 250ºF, hot enough to prevent the growth of botulinum bacteria. Boiling-water canning can only bring water temperature up to 212ºF. By increasing the pressure in a pressure canner, the steam temperature can rise much higher. How high the temperature gets depends on the amount of pressure. The U.S. Department of Agriculture has done extensive research into the pressure, temperature and length of time needed to get the food in various sized canning jars to the temperature required to make the food safe to eat, even when stored for a long time in a cool, dark place (like my Grandmother’s cellar). University of Missouri Extension has a series of guide sheets that give detailed explanations on how to can, as well as times and pressures for various fruits, vegetables and meats. The series also has recipes for pickled products, tomato products and jams and jellies. (Ask for any of the canning series, GH 1451 - GH 1461, and GH 1490)

Another thing my Grandmother may have known by intuition that today we need to understand the "why’s" and "wherefore’s" of, is what affect acidity of a food has on preservation. Grandma knew she could safely can most of her fruits and her jellies, jams and pickles in a boiling-water canner. Because these foods are more highly acidic, the acidity helps to either stop the growth of harmful bacteria or to destroy the bacteria more quickly when heated (GH 1451). Pickled foods, of course, are acidic because of the lemon juice, citric acid or vinegar that’s added in the recipe.

This concept is important for us today to understand. For example, fifty years ago tomatoes were considered a high acid food, and they were… then. More recently, tomatoes have been bred to be sweeter and less tangy. That means less acidic too. So although it was quite safe then to can tomatoes in a boiling-water canner, now these low-acid tomatoes must be pressure canned; otherwise, acidity must be raised by adding lemon juice or citric acid to tomatoes before being canned in a boiling-water canner.

Grilling Food Safety (July 9, 1999)

Now let’s look at some food safety rules specific to barbecuing.

Marinating foods in an acidic sauce is a great way to bring out their flavor and tenderize them, but special precautions are needed to insure safety. Actually, when you think about it, these precautions are just common sense. If you’re marinating meat, marinate it in the refrigerator. Marinade does NOT destroy microorganisms, so just as you shouldn’t leave raw meat out on the counter plain, you also shouldn’t leave it out in a marinade. If you plan to use some of the tangy liquid as a sauce later, leave it separate from the raw meat. Once it’s been in contact with the raw meat, it should be boiled before serving, otherwise you would be serving raw meat juice in it. Boiling destroys any harmful bacteria that may be present.

If you’ll be grilling in the backyard, you may decide to precook your meat. If you do, whether in the microwave, oven or on the stove to reduce grilling time, do so immediately before grilling. Don’t give food-borne pathogens time to grow and multiple enough to make you and others sick. If you’re grilling away from home, plan to thaw the meat ahead of time in the refrigerator, then cook it fully, start to finish, at the picnic area. Meat that’s been pre-cooked that sits out at room temperature while you travel to the picnic site is a veritable breeding ground for microorganisms. When you do get to grilling, check the internal temperature of your meat to make sure that it’s high enough and hot enough to kill any bacteria that may be present. The USDA recommends the following temperatures: ground beef, veal, lamb or pork, 160ºF; ground poultry, 170º; fresh beef, veal, lamb or pork medium, 160º and well-done 170ºF. The Food Safety and Inspection Service of the USDA says, "meat and poultry cooked on a grill often browns very fast on the outside, so be sure that meats are cooked thoroughly." That means use a meat thermometer to check those temps. Be sure to clean the thermometer after each use, to clean off any raw meat juice. If you have questions about handling meat, the USDA has a toll free phone number that is serviced from 9 a.m. till 3 p.m. CT daily, M-F, and has recorded messages all the time to answer many of the questions frequently asked. That number is 1-800-535-4555.

One last word of caution, a meat thermometer is a very inexpensive and easy to use defense against food poisoning. Checking the internal color of a cooked meat is not a very reliable method. Chicken, for example, can reach its safe and done internal temperature of 170ºF without being white on the inside and looking done. On the other hand, ground beef can be brown on the inside and appear to be cooked thoroughly, but not yet have reached the 160ºF through and through that greatly reduces the incidence of food poisoning.

Picnic Food Safety  (July 2, 1999)

There are four basic rules to keeping food safe: keep it clean by washing hands, utensils and food prep area frequently and thoroughly; separate, don’t cross-contaminate; keep hot foods hot and cook thoroughly; keep cold foods cold by refrigerating quickly. These rules are especially important during the hot, humid summer months. Food-borne bacteria love a warm moist environment to grow and multiply. They grow fastest at temperatures of 90-110ºF. Sounds like it’s getting into the range expected for this weekend! Microorganisms could have a heyday if food is or gets contaminated. But outdoor cooking at picnics, barbecues or camping can be safe if good food practices are followed.

Here are some more tips for outdoor cooking. Keeping hands, utensils and surfaces clean, can be a challenge outside, especially away from your own backyard. If you plan to cook out where water is available but soap and paper towels are iffy, bring them along. If even access to clean water is not a sure thing, pack single-use wet soapy clothes or towelettes for the cooks’ and diners’ hand washing and for wiping off picnic tables. You don’t want to contaminate already cooked foods with the raw or undercooked juices of foods when they’re turned. So either bring enough utensils to use a clean one each time undercooked foods are turned or bring supplies to clean them between each use.

Transport perishable foods in coolers, packed in plenty of ice, jugs of frozen water or freezer boxes. Wrap meat in separate plastic bags to prevent leaked juices from contaminating other foods in the cooler. Place meats in the bottom so any juices that do leak out do not get on other items in the cooler. Or better yet, pack a separate cooler for drinks and fresh fruits and veggies that might be snacked on with more frequency. That would let you leave the cooler with perishable foods closed and cool until it’s time to cook. Help keep it cool by setting the cooler in the shade or shelter and out of the sun.

Be sure to cook foods to the proper temperature, to guarantee that any microorganisms that might be present would be destroyed. For hamburger and ground veal, lamb or pork, that temperature is 160ºF; for ground poultry, it’s 165ºF and for poultry breast it’s 170ºF and thigh, 180ºF. For whole flesh meats, like roasts or steaks, cook till the internal temperature is 160ºF for medium or 170ºF for well done.

Get leftovers back in the cold cooler right away. Food left out for 2 hours or more may be unsafe to eat. On a hot day, 90º or more, the maximum time out is 1 hour.

Dairy Month   (June 26, 1999)

June is National Dairy Month, so it’s only fitting that we look at a very popular dairy product: milk. One of the main nutritive components of milk is calcium. We all know that Calcium is what makes bones and teeth strong.

But did you know…

Children are born with 27 g of calcium in their bodies, about ¼ c. By the age of 10, the body has about 400 g or 3½ c of calcium. By 15 years of age, the amount of calcium has doubled and by adulthood there’s about 1200g of calcium, equal to about 11 c.

Up until about 18-25 years of age, calcium taken in through what we eat can be deposited in the bones, building them up, making them longer and larger (in growing children) and denser and stronger. After that, bones are no longer strengthened by calcium intake. It’s like a bank. At this point in life deposits can no longer be made.

But throughout life, withdrawals are being made. In an adult, when calcium is no longer being stored, if the withdrawals made for the body to function exceed what calcium is taken in daily, then the body starts to use the calcium stored in bones. If, However, calcium needed daily is ingested daily in food or drink, the bones’ store won’t be depleted as much. Osteoporosis develops when calcium in the bone is withdrawn, leaving bones very brittle.

To get the calcium we need, we can drink milk. Alternatives, containing approximately the same 300 mg of calcium as found in 1 c of milk include:

3 oz sardines (with the bones)
2 c mustard greens
6 corn tortilla 6-7 inches across, if made with lime or calcium
½ c or 4 oz tofu (if made with calcium sulfite)
1 c collard greens
1 ½ oz cheddar cheese
5 oranges
12 eggs

Monday, June 21, is the Summer Solstice, the longest day of the year. Lots of summer activities, like fairs and festivals, swimming, golf and other sports, gardening and fieldwork, and picnics, may mean being out in the sun. So let’s look at how to protect skin from overexposure to the sun.

Long term exposure to the sun’s ultraviolet rays is the main risk factor for skin cancer. According to Mayo Clinic Health Oasis, "getting severe, blistering sunburns as a child increases one’s risk of developing melanoma as an adult." Melanoma is just one kind of skin cancer, the most dangerous, though least common, kind. Skin cancer can show up in parts of the body that rarely or never see the sun, but is more common in sun-exposed areas.

Sun safety doesn’t mean hiding away indoors all year though. In fact, most of us get the majority of our Vitamin D we need from exposure to the sun. So let’s look at how to be safe in the sun without going overboard.

First, set limits. Realize that the sun is strongest and harshest at midday, from 10 a.m. to 3 p.m. Also clouds may block the light and make the day not so bright, but they only block a portion of the Ultraviolet rays. Limit your children’s and your own time out in the sun, especially at midday, if possible.

If you are out in the sun, use sunscreen. What kind, you ask? Check the SPF (that stands for Sun Protection Factor). The SPF lets you know about how much longer than usual you can stay in the sun before you get sunburned. So SPF 15 means that if you would normally burn in 20 minutes without sunscreen, with proper use of this sunscreen, it would take you 15 times as long, or 5 hours. SPF 2 or 4 provide little protection and the American Academy of Dermatologists recommends using SPF 15 at least even on a cloudy day. The higher the number, the greater the protection. But remember, sunscreen only helps protect, it does not shield your skin from all UV radiation.

The American Cancer Society recommends that children 6 months old and younger not use sunscreen but instead keep small children out of the sun in the shade or covered well with comfortable clothing. And protection using shade or clothing works for older children and adult protection too. A flimsy, flowering, flowing wrap might be gorgeous, ladies, but it does little to nothing to protect your skin. Hold up a piece of clothing to the light; the more light shows through, the more sunlight will shine through it to your skin and the less protection it provides. Hats with a wide brim all the way around are better protection than a baseball cap with the brim only in the front.

For protecting your eyes, check the label on the sunglasses you choose to make sure they keep out 90-100% of both kinds of Ultraviolet light, UVA and UVB. The darkness of the lens really isn’t an indictor.

For more information, go to the American Cancer Society’s web site at www.cancer.org and type in skin cancer in their search line. They have lots more helpful information and even a fun Sun Quiz, to let you test your sun safety savvy. (If you don’t have access to the Internet, check out your local Extension Center’s public access terminal. We have one in the Bethany office and many other Extension offices do too.)

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Water  (June 11, 1999)

It’s really heating up this summer and there’s a great product to help you feel good. Some new miracle herb, you ask? Nope. It’s Water!

Water constitutes up to 60% of a person’s body weight. Among several other functions, water helps to regulate body temperature. When a person sweats and that moisture evaporates, it takes body heat away with in the process. The hotter it is and the more active people are, the more they perspire, to keep their bodies cool.

But the body needs its water supply for other functions too, so when (the fun begins this weekend and you’re out in the heat, be sure to replenish your body’s water supply.

The best way to do this is by drinking plain ol’ water. Other liquids, like 100% fruit juices and lower fat milk are good sources too, but none are absorbed so quickly and easily as straight water. Sports drinks contain sodium, sugar and potassium and replenish the nutrients lost in sweat. But unless you’re very active for over 2 hrs, water and the foods you eat will suffice.

And don’t wait till thirst sets in. Thirst is an indicator that the body is already dehydrated. Two hours before planned strenuous physical activity drink 3 cups of water; about 15 minutes before the activity drink another 2 cups of water and every 20 minutes during the activity drink ½ - 1 cup of water and afterwards drink some more. A jug full of water can make all the difference in your comfort level.

Even without any extra hard physical activity an average adult needs to consume 8-12 cups of water daily, gotten by drinking water itself and other liquids, and by eating foods that contain water.

If you’re looking after young children or elderly persons, encourage them to keep drinking through the hot times, since they are especially susceptible to dehydration.

Be cool, drink lots of water and have a great summer.

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I often hear people complaining that Nutrition information seems to change from day to day. First scientists say one thing then they say something else, and sometimes the information is completely contradictory to the last report. So the question always comes – is it true what they say or not?

Reports in the media can certainly be confusing. What’s important to remember is that one study does not a proof make. In other words, we often hear reports of a single study, but many studies are needed to scientifically show that it is reasonable to believe a thing.

I recently read of a study that I thought would be wonderful to believe. It was discussed in the May 17 issue of eFOOD RAP, written by Bill Evers, Cooperative Extension Foods and Nutrition Specialist at Purdue University and it’s all about how great chocolate may be. (Notice I said MAY.)

The article refers to a report from the American Chemical Society about the findings of Joe Vinson of the University of Scranton and Harold Schmitz of Mars Inc. At a glance, one might sum it up by saying that chocolate contains antioxidants, like those in Vitamin E, that reduce LDL’s (the so-called "bad" cholesterol). Vinson is even quoted as saying, "The levels in chocolate are extremely high, more so on a weight basis than any other food you can consume" and that a milk chocolate candy bar contains an equivalent of polyphenolic antioxidants as five servings of fruits and vegetables.

Hey, as a chocolate fan, I’d be tempted to stop reading right there and say to myself, "See? Chocolate is GOOD for me, just like eating fruits and vegetables!" But if I read on carefully, and this time I don’t even have to read between the lines, I find out that these nutrients have only been studied in a test tube, not in test animals and not in any humans. Schmitz is even quoted as saying, "I’m very excited by these preliminary findings. But a lot of good science needs to be done before we can say these components have cardiovascular benefits." And Vinson says, "we don’t know yet if [the high level of antioxidant] is any benefit to humans." And there’s nothing shown yet whether the possible positive effect of the antioxidants out-weighs the possible negative effect of the saturated fat and high calories.

This week I had the great opportunity to look at all the beautiful flowers that are blooming in the neighborhood and I thought ‘Wow, they look good enough to eat!’ Actually some flowers CAN be eaten.

According to Kathy Wilkinson Barash, in her book Edible Flowers, there are quite a few types of flowers which can be eaten including broccoli, daylily, English daisy, hibiscus, lemon, lilac, nasturtium, redbud, rosemary, squash blossoms, and violets. Other flowers are edible, but require a word of caution. Apple flowers should be eaten in smaller amounts, since they may contain cyanide precursors. The flowers of garden peas (pisum sativum) can be eaten, but flowering ornamental peas, like sweet peas, are poisonous. Chamomile may cause an allergic reaction in ragweed sufferers and no more than one cup of its tea should be drunk daily. Other flowers are edible, such as dandelions, fennel, and red clover, but may cause skin problems in sensitive people. Others are edible but should be eaten in small quantities because of their strong or bitter flavor or should be handled specially to avoid the bitter part of the flower. For example, break the flowers of chives into small bits because of its strong flavor. Remove the base of the chrysanthemum petal and the white narrow base of carnation and rose petals before eating.

Of course, some flowers are commonly eaten, such as basil, dill, fennel, marjoram, mint, mustard, oregano, rosemary, sage, thyme and other herbs, and can be used fresh or dried. Sweeter tasting flowers, like lilacs, daylilies, violets, Johnny-jump-ups or pansies can be candied and used as cake decorations, used as a garnish or floated in drinks to spruce them up. Any edible flower can be minced and added to salads, cheese spreads, herb butters, or pancake batter for a little added color. Squash blossoms can be batter dipped and fried.

Some flowers make very nice teas. For beebalm or calendula tea, Iowa State University’s guide sheet, Edible Flowers, recommends using "2 tablespoons chopped fresh flowers (or 1 tablespoon dried flowers) for 4 cups water, steep for 5 to 10 minutes, strain and serve." For chamomile tea, "add 1 cup boiling water for each 3 to 4 teaspoons fresh flowers (1 to 2 teaspoons dried flowers). Cover and steep for 3 minutes, strain and serve."

Though some flowers may be a real asset to any culinary endeavor, adding unique flavor, color and an exotic touch of beauty, others are out and out poisonous and must not be eaten on any account, including accidentally. Poisonous flowers include azaleas, daffodil, lupine, hydrangea, larkspur, mountain laurel, rhododendron, sweet peas, wisteria, yellow oleander, lily-of-the-valley, cultivated irises, yellow or Carolina jessamine, red sage yew, buttercups, nightshade and lilies such as hyacinth, autumn crocus, star of Bethlehem, glory and squill. (Resource Newsletter, July/August, 1993)

What's Wrong with NEW High Protein Diets (May 21, 1999)

"1. High-protein diets are NOT new! Dr. Atkins, for example, was around in the 1970s. The diet didn't work then and it doesn't work now. Weight loss occurs as a result of eating fewer calories-- it's that simple. And, it's the weight loss, not the high-protein, that results in improvements in blood lipids (cholesterol, triglycerides).

"2. High-protein diets are High in Fat. Meat and dairy products contain saturated fats which raise blood cholesterol. The American Heart Association recommends limiting saturated fat.

"3. High-protein diets place extra stress on the kidneys. When protein is broken down in the body, the kidneys process the by-products. Individuals with diabetes or reduced kidney function are advised against a diet rich in animal protein.

"4. Not a single health association in the World recommends eating less carbohydrate and more protein and fat. On the contrary. The World Health Organization, National Cancer Institute and American Heart Association all recommend eating more fruits, vegetables, beans and whole grains. Hundreds of studies show that populations who eat more of these foods have lower risk for heart disease and certain cancers.

"5. High-protein diets can increase the risk of osteoporosis. Eating lots of animal protein, in particular, can increase calcium loss from the body. The risk is especially great when calcium intake is inadequate. Most Americans do not consume enough calcium.

"6. High-protein, low-carbohydrate diets lack critical nutrients; supplements may not replace them all. Plant-based foods, which are rich in carbohydrates, are also rich in "phytochemicals." These plant compounds are powerful anti-oxidants, and offer protection against disease. It is always better to get health promoting nutrients from foods, not supplements.

"7. High-protein diets are low in fiber. Fiber is found in plant-based foods. It is the term given for the part of the plant that we cannot digest. Fiber is critical in preventing constipation, and promoting colon and heart health.

"8. High-protein diets don't provide enough muscle fuel. One proven key to health and longevity is regular physical activity. However, carbohydrate is the main fuel for muscles and the only fuel used by the brain. If we don't eat enough carbohydrate, our bodies enter a state of "ketosis," in which the body forms substances called "ketones." Ketones dull the appetite and may cause nausea, and bad breath. Ketosis increases blood levels of uric acid, a risk factor for gout and kidney stones in some people. We need to eat at least 100 grams of carbohydrate each day to prevent ketosis. If we don't eat enough, we are likely to feel weak, dizzy, and tired. We may also experience headaches and dehydration. We'll hardly feel like enjoying pleasurable physical activities.

"Gov. Mel Carnahan signed a proclamation April 6 designating the week in recognition of University of Missouri Extension’s efforts to ‘address the needs of the underserved, including older adults, minorities and those of limited resources, both urban and rural.’"

Extension Specialists have had many "Firsts" in this state, to move toward reaching that goal. Here are just a few examples:

Technical planning for on-farm soil conservation practices, including waterway layout, terracing and no-till cropping evolved from the partnership of extension agents and Soil and Water Conservation Districts beginning in the 1930s. Extension Agricultural Specialists continue this partnership by being actively involved in Soil and Water Conservation Districts’ boards.

In many locales, extension was the first administrator of the Head Start program—responsible for hiring, training and supervising all employees working with children in Head Start centers. Today, Susan Mitchell, myself and other Human Environmental Sciences specialists continue to be involved with Head Start, especially with training programs.

Missouri was the first land-grant university in the nation to make field faculty available to citizens at county extension centers in non-traditional areas—continuing education, community development, engineering, and business and industry—in addition to the well-known areas of agriculture, home economics and 4-H. Jerry Olsen serves the Green Hills counties as Business and Community Education Specialist. Dean Larkin is our Community Development Specialist. And John Ferguson is our Agricultural Engineering Specialist. Though formerly referred to as Home Economics, we now have Human Environmental Sciences Specialists with plenty of information in Environmental Design, Human Development, Nutrition and Health, and Family and Consumer Economics.

Extension Connection (April 23, 1999)

Multiple Sclerosis, or MS, is a chronic disease that attacks the central nervous system randomly. In fact the National Multiple Sclerosis Society says that "every hour an American is diagnosed with MS." The disease affects the brain and spinal cord in an unpredictable way – with any of the following symptoms possible: impaired vision, severe fatigue, loss of balance and coordination, slurred speech, tremors, muscle weakness, stiffness, numbness and tingling, and in the worst case scenario, paralysis. These symptoms can come and go and may be more severe at some times than others, even in the same person. MS is not a fatal disease, but can be, at times, quite debilitating.

The symptoms of MS usually show up in people aged 20-40 years old. It affects women almost twice as often as men. What actually happens is the myelin sheath which surrounds the nerve fibers in the central nervous system get damaged then scarred. That scarring is what the word ‘sclerosis’ refers to. The National MS Society compares this damage as "similar to the loss of insulation around an electrical wire, which disrupts the proper transmission of signals." MS is believed to be an autoimmune disease, which means the body, for some unknown reason, uses its defense system to attack the myelin. There is no prevention or cure for MS, but research is being done to find one. So far there are some medications which have been developed to lessen the severity and frequency of attacks. Physical therapy and exercise have also been shown to help reduce spasticity, pain, fatigue and weakness during attacks.

And that brings us to exercise. Everyone can benefit from physical activity in their daily lives. The American Heart Association reports that "Regular physical activity gives you more energy, improves your self-image, increases resistance to fatigue, helps you to relax and feel less tense, improves the ability to fall asleep quickly and sleep well, tones your muscles, burns off calories to help lose extra pounds or helps you stay at your desirable weight and helps control your appetite." They recommend 30 minutes of physical activity most days of the week.