How Diet Affects Teeth
Many factors affect our dental health, and diet is important starting soon after conception. The baby teeth and many of the permanent teeth are formed before a baby is born. Of the 52 teeth that a person will get in their lifetime, 32 will be at least partially developed prior to birth. The nutrition of the mother and certain chemicals that are present during the tooth development will affect the health and size of the teeth.
Nutrition continues to play an important part in the final development of the teeth until around age 13 when the final tooth erupts. There are many nutrients that are important to tooth health. Calcium, phosphorus and vitamin D are important for the calcification. Fluoride, Zinc and Magnesium are important in preventing dental caries. Protein, vitamin C, and vitamin A are important to the structure of the teeth. In the past when people thought about nutrition and dental health, they referred to their milk consumption. Milk is a good source of the calcium, phosphorus, vitamin D, and protein. Good nutrition continues to play a part in healthy teeth and gums after tooth formation, but it is not as dramatic.
Fluoride is most beneficial when the water supply is adequately fluoridated. In areas that have fluoridated water, children have 50% to 70% fewer cavities. If the water supply is not fluoridated, fluoride rinses and fluoridated toothpaste can help because the first two to three years after a tooth erupts the enamel is not fully hardened. This allows the incorporation of fluoride into the enamel to make it more disease resistant. After the two to three years, topical fluoride treatments do not provide the benefits of being incorporated into the tooth enamel to provide the highest resistance to dental caries. Too much fluoride from supplements can have a negative affect on the teeth.
As the tooth formation progresses, the environmental factors become more important. Sugar and other carbohydrates are one of the most important contributors to tooth decay. The bacteria that are present in the mouth and on the teeth release acids as they consume the carbohydrates. The acids slowly dissolve tooth enamel, making the tooth more vulnerable to decay. The acid is released for about 30 minutes after the carbohydrate is consumed. Many factors contribute to the amount of acid generated by a particular food. Sticky foods that cling to the teeth and starches that are mixed with sugar stay in the mouth longer than simple sugars and allow the production of more acid. Saliva helps to rinse the carbohydrates off of the teeth, so foods that encourage saliva are beneficial. The other ingredients in the food such as proteins and fats may interfere with the bacterial ability to use the carbohydrates to make acids.
All of this means that the sooner that the carbohydrates are cleared from the teeth and mouth, the less enamel damage. If you can’t brush after eating sweets and/or starches there are foods that help to prevent prolonged carbohydrate exposure. Vegetable that are crispy like celery and carrots help to remove food particles from the teeth. Cheese and nuts are good foods to eat at the end of a meal. Rinsing with water will also help to clean the teeth. Sugar free gum reduces the amount of acid on the teeth. None of these measures are as effective as brushing the teeth.
In addition to what foods are consumed, there is the factor of when the foods are consumed. Sweets that are eaten with a meal have fewer damaging effects. The other components of the meal help to clean the teeth, change the acidity in the mouth, and coat the teeth with fat that prevents a carbohydrate buildup on the teeth. Liquids help to rinse the teeth. When sweets are consumed between meals, they tend to do more damage. Dried fruits, sweetened cereals, and gooey foods like caramels are particularly damaging between meals.
Remember that acid is produced for 30 minutes after eating the carbohydrate unless the teeth are cleaned. Grazing on raisins or other high sugar foods is worse than eating a serving at one time. Enjoy your sweets with a meal, clean the teeth as soon as possible, and eat a balanced healthy diet to have the best dental health possible.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Fresh, Frozen, or Canned Fruits and Vegetables
It’s "Canned Food Month." With the cold, nasty weather, a good supply of canned fruits and vegetables would be handy to have. Many people believe that it is always better to buy fresh produce. This may not always be true.
In a perfect situation where access to a garden, or an orchard is readily available, fresh might be best. To obtain peak nutrient content, the food should be harvested at it’s prime, cleaned, and cooked immediately for a minimum amount of time. As fresh produce is stored, some nutrient losses will occur even with excellent storage conditions. Chilling slows the work of the enzymes which allows the produce to continue to ripen and destroys some of the vitamins. Moisture proof packaging protects the outer portions of the food from moisture loss which causes the loss of vitamins and minerals. Oxygen from the air can destroy some vitamins. Larger pieces of fruits and vegetables have less surface area exposed to air and moisture. Decreasing the surface area reduces the chances of nutrient loss during storage and preparation. It is difficult to determine the length of time from the field to the table on foods that are purchased in the supermarket. Fresh produce is frequently the most expensive, because there are greater losses during transportation and storage.
Most of the frozen and canned foods are harvested at their peak. The frozen fruits and vegetables taste a little more like the fresh produce, and do not have salt or sodium added. Frozen produce may be a little cheaper than fresh unless there is an abundant fresh crop of an item. If you are unsure when the produce will be used, canned or frozen may prevent waste or a poor quality product. Keep the frozen foods tightly closed to prevent the loss of moisture. When buying frozen foods, examine the packages for signs that the food has been thawed and refrozen. When foods thaw, some of the liquids are released. With the loss of liquids, minerals and vitamins are lost. Each time the food thaws and is refrozen there are nutrient and quality losses.
Canned foods are stable for many years as long as there are no leaks in the can. Canned foods from the 1940s were tested recently, and the food was safe to eat. The quality was not as high as more recently canned foods. It is a good practice to use the older canned goods first. The commercial canning process has been improved, so the fear of lead contamination from can solder is no longer an issue. A comparison for nutrient content in canned, fresh, and frozen products was done in December 1995 at the University of Illinois. Most of the 14 types of canned fruits and vegetables were found to be equal to their fresh and frozen counterparts after preparation. Thiamin, Vitamin C, and folate are heat sensitive vitamins. The content of thiamin and folate in the foods are most likely to be decreased by the canning process. There would also be losses of the heat sensitive vitamins during cooking of the fresh and frozen foods. To maintain maximum amounts of vitamins and minerals, use the smallest amount of water and cook for the shortest time possible.
Personal preference, storage limitations, and price are probably the most important concern in the choice of which purchase form of fruits and vegetables to choose. For people that need or choose to avoid sodium, there are some reduced sodium canned products available. Read the label for sodium content. After cooking many of the fresh and frozen nutrient contents are similar to the same food that has been canned. If a vegetable is going to be cooked for long periods, the canned product may save time and money.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
February Is for Chocolate and Love
Valentine’s Day is a time to show others that they are special to us. One traditional way to show our feelings is the heart shaped boxes of chocolates. The love for chocolate goes back to the Mayan Indians and Aztecs where the cocoa trees were called "gift of the Gods." Cocoa beans were so valued that they were used as money. Christopher Columbus was not impressed by the cocoa beans, but Cortez enjoyed the drink that was made from the cocoa beans. Cortez and other mariners later planted cocoa trees wherever they went in Central and South America. This appreciation for chocolate is evident to this day. Chocolate is the most popular candy in the world, and February is the month of highest sales of chocolate.
To manufacture chocolate from the cocoa beans, there are several steps. The cocoa beans are fermented, roasted, cracked, and ground into a chocolate liquor. The liquor is hardened to make bitter chocolate. Milk chocolate, semi-sweet, and sweet dark chocolates have extra cocoa butter, sugar, and flavorings added. If the chocolate liquor is put into a press to remove three fourths of the cocoa butter, it can be ground into cocoa. The cocoa butter may be used to make expensive white chocolates. Some white chocolates are made from other types of fat. White chocolate does not have chocolate liquor in it, so it is not technically chocolate. Chocolate-flavored products are made from cocoa mixed with other types of fat.
I would never say that chocolate is a health food, but in small amounts it is not harmful. Chocolate allergies are extremely rare. Like many foods, there are some people that have adverse reactions to chocolate. In susceptible people chocolate may trigger migraine headaches. Chocolate contributes to heartburn, as most high fat foods will. Chocolate does not contain cholesterol, but it does contain saturated fats that can be used by the body to make cholesterol.
The chocolate news is not all bad. Studies have not confirmed the long held belief that chocolate causes acne. There does not seem to be any connection between foods and acne. Although some people have strong cravings for chocolate, it is not physically addictive. Many overeaters favor chocolate even though they feel guilty about eating it. Chocolate contains caffeine, but the amount is small when compared to coffee and colas. Real chocolate does not cling to teeth the way many candies with an equal amount of sugar would. Chocolate is not as sticky as many candies, and it has a high fat content, so it is not a major contributor to tooth decay. The chocolate in chocolate milk adds to the calories and the amount of sugar, but not significantly to the fat content of the milk. The chocolate does little to negatively effect the amount of calcium that the body absorbs. Chocolate in the milk is preferable to a low milk intake.
Here are some tips to help when cooking with chocolate. When you are cooking with chocolate be careful not to overheat it. The cocoa butter will separate out leaving the chocolate hard and gritty. Chocolate will lose its shine, but not it’s flavor when refrigerated or frozen. Cocoa powder can be substituted for baking chocolate by adding three tablespoons of cocoa and one tablespoon of shortening for each one ounce square of chocolate in the recipe. Melt chocolate before adding to the recipe, if the chocolate is to be uniform throughout the product. Chocolate chip cookies were developed when someone tried to make chocolate cookies without melting the chocolate before adding it to the dough.
Americans spend more than ten billion dollars each year on chocolate. Four hundred million dollars of that will be spent in February. It sounds like some people are not consuming chocolate in small amounts. Go ahead and enjoy a little chocolate if you wish and forget the guilt. Happy Valentine’s Day!
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Foods for the Heart
February is a good time to examine the foods considered beneficial to heart health. The American Heart Association has chosen this month to focus on heart health issues. Many studies are being conducted to determine dietary changes that may aid in the fight against heart disease. The news that a high fat diet is detrimental to heart health has encouraged Americans to reduce their fat intake. Americans still consume about 38% of their calories from fat, although the goal is 30% of calories from dietary fat. Heart disease has declined, but it is still the number one killer in the U.S. Many studies are now focusing on foods that may aid in the prevention of cardiovascular disease.
This year the Food and Drug Administration approved the claim that oatmeal could be helpful in the prevention of heart disease due to the soluble fiber it contains. The health claim reads "soluble fiber helps reduce the risk of heart disease only if it is eaten as part of a diet low in saturated fats and cholesterol." Soluble fiber aids in heart disease prevention by binding with the cholesterol in bile and carry it out of the body. This reduces cholesterol in the blood. Excess cholesterol in the blood may be used in the production of artery clogging plaque. Plaque clogged arteries have decreased area for blood flow and reduced ability to expand when the heartbeat causes the blood to pulse through the artery. If the flow of blood is reduced enough, a blood clot may shut off the flow of blood completely. When this occurs in the heart, a "heart attack’ is the result. Soluble fiber is not found only in oats. Soluble fiber is also found in fruits, vegetables, beans, rye, barley, and seeds. University of California at Berkeley Wellness Letter reports in the February 1997 issue that a fat substitute called Replace will be used in nonfat dairy products. This product is made from oat flour, so it will provide some soluble fiber while it improves the mouth feel and taste of the lowfat products.
A connection between diets high in fruits and vegetables and low rates of heart disease have been studied for some time. Their benefits are believed to be associated with the antioxidant properties of vitamin, minerals, and other natural chemicals found in these food groups. When oxygen attacks the cholesterol, it becomes a foam cell. Foam cells are more likely to stick to the lining of the blood vessels. Fruits and vegetables are good sources of vitamin C and E, and beta carotene. These vitamins and carotene prevent the oxygen from attacking the cholesterol by attaching themselves to the oxygen. Selenium which is found in grains and vegetables also serves this function, but there are not usually deficiencies of this mineral.
Studies also are being done on garlic, onions and hot peppers. They seem to reduce high blood pressure and may have anticlotting properties. Often a connection is noticed between food patterns in certain cultures and the low incidence of a particular chronic disease. Scientists then begin to study foods traditionally eaten in this culture to detect which properties of the food may prevent a particular disease. Many studies are being done, but it takes a long time to prove that there is a connection in a disease that progresses slowly like cardiovascular disease.
Oils found in oily fish such as mackerel, salmon, and tuna contain omega-3 fatty acid which prevents blood clots from forming. Nutritionist recommend that two meals each week contain fish to provide enough omega-3 fatty acids.
Nuts, olive oil, and canola oil provide monounsaturated fats. Monounsaturated fats reduce blood cholesterol levels. Monounsaturated fats seem to lower the type of cholesterol in the blood that is most harmful. Replacing saturated animal fats with these types of fat is fine, but a high fat diet encourages the body to produce more cholesterol.
A well-balanced diet that is low in fat is the way to insure the best chances for a healthy cardiovascular system. Taking supplements of the nutrients does not provide all of the benefits contained in the foods mentioned here. Nutrition is a science, and it will take many years to prove what is beneficial in chronic disease prevention. The body and the vital organs will need to function longer as the life span increases. Start now to help your heart and body to be as healthy as possible.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Surgeon General’s Report on Physical Activity and Health
In the Summer of 1996, the Surgeon General published a report on the link between physical activity and health. The purpose of the Surgeon General's report was to "summarize the existing literature on the role of physical activity in preventing disease and on the status of interventions to increase physical activity." Major conclusions of the report, as stated in the Executive Summary, are listed below.
"1. People of all ages, both male and female, benefit from regular physical activity.
"2. Significant health benefits can be obtained by including a moderate amount of physical activity (e.g. 30 minutes of brisk walking or raking leaves, 15 minutes of running, or 45 minutes of playing volleyball) on most, if not all, days of the week. Through a modest increase in daily activity, most Americans can improve their health and quality of life.
"3. Additional health benefits can be gained through greater amounts of physical activity. People who can maintain a regular regimen of activity that is of longer duration or of more vigorous intensity are likely to derive greater benefit.
"4. Physical activity reduces the risk of premature mortality in general, and of coronary heart disease, hypertension, colon cancer, and diabetes mellitus in particular. Physical activity also improves mental health and is important for the health of muscles, bones, and joints.
"5. More than 60 percent of American adults are not regularly physically active. In fact, 25 percent of all adults are not active at all.
"6. Nearly half of American youths 12-21 years of age are not vigorously active on a regular basis. Moreover, physical activity declines dramatically during adolescence.
"7. Daily enrollment in physical education classes has declined among high school students from 42 percent in 1991 to 25 percent in 1995.
"8. Research on understanding and promoting physical activity is at an early stage, but some interventions to promote physical activity through schools, worksites, and health care settings have been evaluated and found to be successful."
Source: Physical Activity and Health: A Report of the Surgeon General, Executive Summary, U.S. Dept. of Health and Human Services, Centers for Disease Control and Prevention, and The President's Council on Physical Fitness and Sports, 1996.
The good news is that the effects of exercise are positive. When activity is discontinued for two weeks, the benefits start to diminish. By two to eight months after ending the physical activity, the benefits of previous exercise are no longer in effect. Physical activity needs to be a life time pursuit. The type of activity may change with life style changes, but even small amounts of physical activity will promote health.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Dealing With the More Bacteria
An increasing number of stories about food borne illness are in the news. In the past, I don’t recall reports of so many severe outbreaks of food poisoning causing deaths. People do not like to change established food handling patterns, but it is evident that Americans need to be more cautious. I was searching for an answer to the responses that I receive repeatedly, "But we’ve done that for years and no one has ever gotten sick." My standard reply was that many times the intestinal problems associated with food borne illness are mistaken for the flu.
For many years people thought that if the egg shells are not cracked, the egg is free of bacteria. Researchers now realize that some egg yolks are contaminated with the Salmonella bacteria before the shell forms. Most people know not to eat raw eggs, but raw eggs are still used in recipes that they do not cook thoroughly. On one snow day recently they showed a picture in the newspaper of a preschool teacher making snow ice cream with the children. The recipe called for two raw eggs which they did not cook before adding to the snow. People still make Caesar salad dressing, home made ice creams, homemade eggnog, some type of frozen pies and other uncooked recipes that contain raw unpasteurized eggs. A high risk of getting Salmonella exists when raw or partially cooked eggs are used in a recipe that they do not cook. Raw or undercooked eggs are responsible for 73% of the Salmonella food poisoning cases. Salmonella bacteria are found mostly in poultry and pork products. Poor food handling practices spread the bacteria to other foods. Salmonella bacteria get into the body and grow to cause severe illness or death. It takes from six to 72 hours for the symptoms to appear. Symptoms of this illness may start with a headache and chill, then progress to diarrhea, nausea, vomiting, and frequently a fever. This is particularly dangerous for young children, elderly and/or chronically ill peoples.
Cooking can destroy salmonella bacteria. Many cases of this illness come from foods contaminated with the bacteria after they cook the food, or foods that poultry juices have contaminated such as fruits and vegetables. This happens when hands, utensils, work surfaces, dishcloths or other items that contacted raw products touch the cooked or otherwise uncontaminated food. Hands and all surfaces that touch raw meat, poultry, or eggs should be washed thoroughly with HOT soapy water. Fresh produce should never come into contact with raw pork, poultry, or eggs.
E. Coli is the bacterium that caused the deaths in undercooked hamburgers and apple cider. E. Coli lives in the intestinal tract and nasal passages of humans and animals. Food handlers or animal waste products introduce the E. Coli to the food. Pasteurization or cooking easily kills these bacteria. Thorough hand washing before and during food handling could reduce the number of incidences of this disease dramatically. Concern is increasing about the foods that traditionally were not a problem for food borne illness. Some fruits and vegetables shipped into this country may have been fertilized or contaminated with animal waste products. Always wash fruits and vegetables thoroughly with cool water, particularly if they are to be eaten raw. Even when the peeling or rind is going to be thrown away, wash the outsides of fruits and vegetables. As a cantaloupe or other fruit is cut, the bacteria are carried on the knife into the fruit. This organism produces toxins that will not be destroyed during cooking. They can also make the toxins in the intestinal tract if the bacteria are present in food. The symptoms of E. Coli food poisoning will start from a few hours to seven days after eating the contaminated food. Cramps, diarrhea, fatigue, fever, chills, and dehydration are potential symptoms. This has been fatal particularly to the very young, elderly, and people with chronic illnesses.
With all the new technology and wonders of science these pesky bacteria can still bring us to our knees. We must improve food handling practices as the bacteria become more plentiful. It is not our imagination that more food borne illness exists today.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Healthy Weight for Life
The New Year ushers in the deluge of advertisements for exercise clothing, diet plans, and health clubs. It is good business to let the consumer know what your business has to offer the nearly 50% of Americans that are over weight. Many New Years’ resolutions involve weight loss. The next round of weight loss promotions will come in the early Spring just before the "swim suit season." Being overweight can have health consequences, but many Americans have unrealistic expectations about weight and size. Unattainable goals can also have physical and mental health consequences. "Healthy Weight Week," is a good time to look at some dietary problems associated with weight loss.
How many of us can realistically expect to look like "Barbie" or Ken"? Few people will ever attain the physical proportions of these idealized figures. Most of the people that come close must be willing to devote a great deal of time, energy and probably money to attain and maintain these dreamlike body proportions. We need to accept that there is no one size or shape that is ideal for all people. If people can learn to respect their own bodies and take care of them, they will improve the chances for health. Genetics largely determines your body shape, size, and potential for chronic disease. Feeding and exercising the body for health instead of unrealistic goals would lead to improved mental and physical health.
Long term government studies (NHANES) show that the numbers of overweight people are increasing. The NHANES III study also showed that more people are eating low fat foods, but consuming more total calories. Americans are getting the message to reduce fat, but they are apparently not seeing the whole picture. We store excess calories in the body as fat. The sedentary lifestyle of some people allows many excess calories to accumulate. It takes three thousand five hundred calories to make one pound of body fat. The Journal of the American Medical Association (April 1995) reports that 25% of Americans are completely sedentary. A recommended goal is to burn 200 calories per day in physical activity. This could be done in a brisk two mile walk or in short eight to ten minute physically active segments. The key is to move your body in ways that are enjoyable and will be continued on a regular basis. If your preference is exercising in a health club, membership fees may be a wise investment of your financial resources. Save your money for comfortable walking shoes, if walking is more pleasing. The key is to move comfortably and enjoy it.
Diets don’t work. After one year fewer than 5% of the people that participate in a weight loss program maintain the weight loss. The new diet pills were supposed to be the answer to the overweight person’s dreams. The tests are showing limited effectiveness of the new diet pills (JAMA 12/18/96); the weight loss is due more to restrictive diet regiments than to the diet drugs. Side effects from the new diet drugs become a potential problem after three months. The diet mentality reaches down to the very young. I have heard children in second grade talk about being on a diet. The obsession with the perfect body has led to dissatisfaction with our bodies at all ages. The ridiculing of slightly overweight or underweight people reach all the way down to children in preschool. The emotional damage is increasing the incidence of eating disorders, and the use of unsafe products to gain weight, lose weight, or build muscle.
How about talking health - not diets. The 30 to 50 billion dollars and large amounts of time spent by Americans on weight loss programs each year could be better spent. Wise shopping and food preparation, in addition to exercising with friends and family would be more beneficial in many ways. Read labels to choose lower fat foods, but don’t forget to consider total calories. Try some low fat methods of food preparation and flavoring. Eliminating all of the foods in a particular food group is not wise. There are no "bad" foods, however some foods should be consumed less often. Remember to consider portion sizes. Fiber is filling besides having other health benefits, so focus on whole grains, fruits and vegetable. Water has no calories.
Children imitate adults. Would it be great if the emphasis were switched from physical beauty considerations to enjoying health? Physical activity for the fun of it instead of "a tortuous regiment" would encourage regular exercise. Make exercise and healthy eating a family affair to help the children establish healthy habits for a life time.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
How Are the New Year’s Resolutions Going?
Did you make New Year’s resolutions for this year? Generally by this time many of the resolutions have fallen by the wayside. It is never too late to make realistic resolutions for 1997 and after. The types of resolution that improves health are always timely.
Many people that I know resolve each year to lose weight. When an overweight person resolves to get thin without devising a realistic plan, the resolution will probably die with the first temptation. A more realistic approach would be to focus on a particular factor that may be leading to excess weight gain. A determination to make lower fat food choices is a resolution that could be a worthwhile lifetime change. This would mostly involve reading labels and being an informed consumer in order to make wise choices. This would not lead to dramatic weight loss in a short time. If the amounts of food consumed, and the amount of activity stayed the same, there should be a gradual decline in weight with a reduced fat intake. In addition there will be a reduced chance of cancer and heart disease with a decreased dietary fat intake.
If the excess weight is due to a "sweet tooth," the resolution might be to limit the number of deserts or regular sodas consumed in a day. It may take awhile, but fruit can satisfy some of the craving for sweets. Try substituting fruit for part of the sugary snacks and deserts each day. You would get more nutrients and fiber for the calories, and you would also be getting less fat most of the time. If chocolate is the culprit, try eating a small piece ( such as a Hershey Kiss) and make yourself wait at least 30 minutes before eating any more. You might find after awhile that a small bit is enough to satisfy the craving. Making your own flavored water by adding a few tablespoons of fruit juice to water could give flavor satisfaction to replace some of the soda.
Activity is a big key to weight. Working out is a habit that is hard for some people to get into, and an easy habit to break when you first start. In the January 1997 issue of University of California at Berkeley Wellness Letter, some people that exercise regularly actually get hooked on exercise. A study from the University of Wisconsin-Madison reported that people that workout regularly became tense and had mood changes when they were instructed to refrain from exercise for a few days. This report gives hope that the confirmed couch potato could learn to love exercise. Making the time to exercise is difficult, but to your overall health it is worth it. America is becoming a more sedentary society, and with technology that is most likely to continue unless a conscious effort is made to get up and get active. It will not make the excess weight "fall off," but any calories that are used to fuel the activities are calories that are not being stored as fat. Exercise is just moving around - it does not have to be a specific program. We all see cars circle the parking lots until they can find a place close to the store entrance. Most people would benefit by the small extra walk. The bones, muscles and heart benefit from regular physical activity. The UC Berkeley Newsletter also reported that a study done at Deakin University in Melbourne found that nine 10 minute sessions per week had the same cardiovascular effect as three 30 minute sessions. Why not resolve to expend some of that extra energy during your daily routine and /or plan a workout to help your body at the same time that your burning extra calories. Exercise can lower blood pressure, help to reduce high blood sugar levels, and be beneficial to the cardiovascular system
There are many other resolutions that can be made to improve health, such a cutting the use of tobacco products or excessive alcohol consumption. Food choices, food preparation methods, and levels of activity are based primarily on habit and/or convenience. It will be wise to reduce the negative temptation and make wise food choices the most convenient alternative available until good eating habits are established. For some health related problems, you may need professional or group support to change long term habits that are damaging your present or future health. If repeated attempts to change unhealthy habits have failed, the resolution might be to find help and support for change. It takes a concentrated effort in the beginning to change a habit, but the hope is that the activities that promote a healthier lifestyle will one day become your habit.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Last Minute Gift Ideas
There are many type of food gifts given at this time of year. For people that seem to have everything, or don’t have a lot of space for extra possessions, foods are a good choice. Remember when giving food items, particularly to the elderly, that some people are on special diets. Try to find out if they are on restricted salt, sugar, and/or fat diets. Some of the following ideas are from Food Talk published by University of Nebraska Cooperative Extension to give helpful suggestions for gifts for the holidays.
Most types of diets do allow fruits. The fruit basket is nice, and works with almost any type of diet. Wait until close to the day that the gift is to be given to assemble the basket, so the fruit can be as fresh as possible. If bananas are to be part of the basket for a small family, buy them in various stages of ripeness so that they do not become overripe before they are used.
With the emphasis on cutting back on salt and fat, it would be nice to give the person that is trying to improve their health an assortment of herbs and spices. There are commercial mixed combinations of herbs available also. Some herbs can be grown in pots, such as basil, bay, chives, mint, oregano, parsley, and sage. If you are giving a gift to someone that might enjoy growing their own herbs; pots, soil, seeds, and/or plants would be fun. If you are giving plants or seeds, your local University Extension office has a wonderful handout (G6470) that can be tucked into the package to explain the best way to grow herbs indoors or out. Having the plants growing in your home or garden, increases the pleasure and encourages the use of herbs.
For the cook with arthritis, new easier to use kitchen tools would be great. In The Essential Arthritis Cookbook published by Appletree Press, Inc., there are wonderful tips given for helping people with Arthritis do their work in the kitchen. Large rubber handled vegetable peeler, grater, scissors, garlic presses, can openers, and ice cream scoops relieve the stress on hand joints, so they are easier for the person with arthritis to use.
There are many wonderful cookbooks available. If you know a person that has had to change the way that they eat for health reasons, they might appreciate one of the cookbooks that emphasize low salt or low fat cooking. The American Heart Association has a good cookbook.
There is always the option of gift certificates. This could be to a grocery store, specialty food shop, meat market, kitchen specialty shop, or for a home made gift. For a person that lives alone, the promise of a home cooked meal with family or friends once a month would be a great gift. A certificate for a monthly home made treat such as home made bread should always be welcome. Frozen entrees for the busy mom or person that has difficulty cooking would be welcome for those times when it is impossible to cook. Look for recipes that freeze well, and keep in mind the amount needed for the size of family.
It is fun to give gifts to the people that we care about at this holiday or any time of the year. Eating is universal, so with a little thought the gifts of food could be the most welcome of all presents. Happy Holidays!
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Is Vegetarianism for You?
October is Vegetarian Awareness Month. There seems to be a growing interest in vegetarianism. The decision to follow the vegetarian way of eating is a personal choice. Some people call themselves vegetarians, and still consume dairy, eggs, poultry, and/or fish. A strict vegetarian diet, which includes no foods from animals, is not recommended for pregnant women, children, or people that are ill. The strict diet makes it difficult to meet the dietary needs for vitamin B12, vitamin D, and iron, that are important to growth and development. The high fiber content of the strict vegetarian diet also makes it difficult for children to consume enough calories before they feel full.
Vegetarians are less likely to be obese, or experience heart disease, hypertension, diabetes, or colon cancer. The low intake of saturated fats, which are found mostly in animal products, reduces the risk of excess cholesterol formation by the body. Lower blood cholesterol and the increased soluble fiber content of this type of diet reduces the incidence of clogged arteries that can lead to heart disease, stroke, or high blood pressure. Soluble fiber from the plant foods binds with, and helps to remove excess cholesterol from the body. A high fat and low fiber intake is associated with colon cancer, so the normally low fat, high fiber vegetarian diet acts as a preventive.
Vitamin B12 is only found in foods from animal sources, so a supplement is necessary for the strict vegetarian. Milk is a major source of vitamin D, so if dairy products are eliminated from the diet other sources need to be found. Supplementation of vitamin D needs to be regulated, because it is stored in the body and large amounts can be toxic. Fortified soy milk or dark green vegetable can supply calcium, but it is not in an easily absorbed form. It is difficult to get enough iron if all meats are excluded from the diet. Red meats are the best source of iron. Iron that comes from plant sources is not absorbed as easily as iron from animal sources. Vitamin C helps to convert the plant sources of iron to a form that is more easily absorbed, so have some high vitamin C food or juice to help with iron absorption.
If you are not interested in becoming a strict vegetarian, improved health benefits could result from following the two servings of fish, poultry, and/or meat each day. A serving is three ounces, which is approximately the size of a deck of cards. Many Americans consume large portions of meat at each meal, so they are getting more than two servings a day. Plan the meal around the vegetables, fruits, and grain, instead of meats. Look at the meat as an accompaniment to the plant foods, or have an occasional meatless meal. Unless religious restrictions or strong personal feelings prohibit the use of all animal products, it is easier to get all the nutrients needed for health from eating a variety of foods including the meat and dairy group of foods. It may not be necessary to eliminate food groups from the diet, just use the foods more wisely. To limit the intake of saturated fats, eat small servings of meats, eat poultry and fish more often, and use lowfat dairy products.
Many people have chosen a modified vegetarian diet in an effort to improve health. An emphasis on the plant products is suggested by the dietary guidelines and many health focus groups. If wise choices are made from the hundreds of choices available in each of the five basic food groups, better health will be the result.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
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