What Is the Role of Fat Substitutes?

Are fat substitutes the answer to overweight, heart disease and some cancers? Many years ago the artificial sweeteners were expected to cure the problem with overweight Americans, but the problem persisted. Studies showed that high fat diets, particularly saturated fats, encouraged the production of cholesterol. High fat diets also are associated with some types of cancer.

Early efforts at cutting the amount of fat in foods were tried without wide acceptance. In early efforts, water was added to foods to replace part of the fat. The next step was to add starch-based thickeners to provide a gel that added moisture and body to the foods. These efforts did not give that smooth mouth feel and flavor that are provided by the fats in foods. Fat in food’s make the products creamy, carry the flavors, make fried foods crispier, make baked goods lighter, and pastry flaky. Food technologists have been working for years to get these properties from a product that doesn’t add so many calories or promote heart disease or cancer.

For several years fat substitutes have been used commercially. The products are a big improvement over the earlier lowfat products. The USDA has developed some carbohydrate based fat replacers. The calories are reduced because carbohydrates have less than half of the calories of fats. The newest carbohydrate-based replacer is being developed from insoluble fiber, so it should have no calories since we cannot digest fiber. In addition to less fat, the food products will have the benefits of a little insoluble fiber which helps reduce dangerous cholesterol and regulate blood sugar. The new fat replacement is called Z-Trim, but will not be in general use for about a year. The USDA reports "Z-Trim is made from a variety of lowcost agricultural byproducts such as hulls of oats, soybeans, peas and rice, or bran from corn or wheat. Since Z-Trim is made from these natural dietary fibers, eating ordinary amounts of it will not upset the digestive system. Once the hulls or bran are processed into microscopic fragments and purified, they are dried and milled into an easy-flowing powder. When the fragments absorb water, they swell to provide a smooth mouth feel. "

There are some fat replacers that are made from proteins from milk, egg white, soy, or other food substances. The earlier protein-based replacers could not be used in cooked products, but some of the new ones can be used in baking.

There have also been fat-based substitutes that are altered to reduce absorption. If all or part of the fat cannot be absorbed, there are no calories derived and less fat available to the body to make cholesterol or encourage tumor growth. However, the unabsorbed fat in the lower digestive tract causes digestive upset if large amounts of these products are consumed. Some of the altered fats can be used for frying which has not been possible until recently.

No one single fat replacer can provide all the qualities of fat that are desirable, but by choosing the fat replacer to fit the function of fat needed in a particular food, acceptable products can be produced. The fastest growing groups of food products are the reduced or no-fat foods. There are fat-free or reduced fat products in most types of commercially produced food products. This makes it easier for people that need to reduce the fat in the diet for health reasons.

Meanwhile the number of Americans that are overweight has continued to rise. Fat-free does not mean calorie free. Many people do not realize that some reduced fat products have about the same number of calories as the original product. Some products have extra sugar added to compensate for the loss in flavor, so some of the calories lost in fat are added back as sugar.

If the total amount of food is not increased and some fat is removed from a food product, there should be benefits to health through possible calorie savings, and because there will be less fat to encourage heart disease and cancer.

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.

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Is Alcohol a Benefit to Health?

 Any time the subject of alcoholic beverages is discussed, at least one person reports that it is good for their health. Alcohol is not a necessity for health, and there are some people that should not drink. I recently received an article from the University of Missouri at Kansas City Aging Bulletin that discusses this topic. Different studies have focused on the benefits of MODERATE consumption of alcohol on health. Many people feel that health benefits justify consuming larger quantities of alcohol. There are several reasons to use moderation, if you choose to consume alcohol.

An article published in the Archives of Internal Medicine reported on a large scale cancer and cardiovascular disease study that was started in 1981. The study of 22,071 healthy male physicians showed the risk of dying for any reason varied based on the amount of alcohol that the participants consumed. The physicians in the study that had no more than one drink a day were the least likely to die, while those that had two or more drinks a day were the most likely to die prematurely. The physicians that did not consume alcohol ranked between the two groups that drank. Other research has suggested that alcohol has the same effect on women, and women should consume only 40% of the amounts of alcohol as the males.

The positive benefit of the alcohol is it’s ability to reduce the risk if heart attacks and strokes by arterial blockage. This preventive benefit against stroke and heart disease does not occur in the elderly however. Even light to moderate consumption of alcohol by men aged 65-75, increased the risk of strokes and heart disease. Alcohol also interferes with nutrient absorption, particularly in the elderly. Alcohol interacts with many medications used for the chronically ill.

One drink is 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of 80 proof distilled spirits. Many "ice beers" and micro brewed beers are 6% alcohol instead of the 4.5% alcohol of regular beer, so less than the 12 ounces should be consumed. Some malt liquors have twice the alcohol as beer. The "Dietary Guidelines for Americans" suggest the maximum of two drinks per day for men, and one drink per day for ladies. According to this study, for maximum health the amount should be about half of that. The suggested limits are on a per day basis - not accumulative for several days or a week.

The December 1996, Tufts University Diet and Nutrition Letter, reports that "numerous studies pointing in the same direction suggest a plausible link" between alcohol consumption and increased risk of cancer of the breast, esophagus, oral cavity, and larynx. Even a few drinks a week by women seem to change the levels of hormones which play a role in development of breast cancer. The Journal of the American Medical Association reported that the cancer/alcohol risk is enhanced when postmenopausal women were on hormone replacement. The alcohol alters the tissue in the mouth and esophagus, thus allowing the growth of cancerous tumors. Alcohol consumption in excess of two drinks a day and/or smoking increase the risk of cancer in the mouth and throat area.

Alcohol abuse is the second major cause of preventable death in the United states. The June 1996, UC Berkeley Wellness Letter , reported that 37% of the pedestrians that were killed over the age of 15 were legally intoxicated. At night that percentage rises to 50%. Of the drivers in fatal crashes in 1994, 32% were legally intoxicated. Heavy consumption of alcohol also increases the chances of liver disease, heart disease, and cancers.

Pregnant women should NEVER drink. Alcohol may cause fetal alcohol syndrome in the baby. This can have serious mental, physical, and/or emotional consequences for the child.

Consuming alcohol is not a necessity for health. No one that has problems controlling their alcohol consumption should drink. If you choose to drink alcohol containing beverages, do so in moderation to prevent damaging your 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.

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Have a Food Safe Fourth of July Weekend

With the July 4th holiday on Friday, there will probably be more celebrations and some weekend long celebrations. The firecrackers are not the only safety issues to consider when celebrating. There are some food safety issues that should be kept in mind, because food borne illness is not on vacation for the holiday. It would be no fun to feel like firecrackers are going off inside your intestines for the rest of the holiday weekend just because of carelessness with food.

The same food safety rules for cleanliness apply when cooking out or camping out. It may be less convenient, but it is no less important to wash your hands before handling food, after handling raw meat or eggs, after touching animals, and after using the bathroom. Washing hands means scrubbing with preferably hot water and plenty of soap. Clean work surfaces are important also. Keep raw meat, poultry, or eggs away from foods that are cooked, or foods that will be eaten raw or partially cooked such as vegetables and fruits. This means washing any plate that contained raw meat or poultry thoroughly with HOT soapy water before putting cooked foods on that plate. Bring any marinade or sauce that has been in contact with raw meat to a rolling boil if you intend to serve it with the cooked meat. Don’t forget that the brush that is used to apply barbeque sauce can carry bacteria from raw meat back to the container if the brush is put back into the sauce.

Meats and poultry should be kept cold until ready to cook, then the meat should be thoroughly cooked. If you wish to microwave or precook meats for the grill, do it immediately before placing on the grill. Partially cooked meats are at the right temperature for bacterial growth that can lead to illness when left at that warm temperature for extended periods. Beef is thoroughly cooked when the center is brown/grey, and the juices are clear. There should be no pink on the chicken, and any juice should be clear. Sometimes the outside of the meat cooks quickly on the grill, but it is not safe to eat until the entire piece of meat is thoroughly cooked. Meat and poultry should be eaten while still hot. Food should not be at room temperature for more than two hours. Left over meats should be refrigerated or cooled as soon as possible, if they are to be consumed later. All leftovers should be reheated thoroughly.

All perishable foods should be kept COLD. There needs to be plenty of ice in ice chests to surround the foods that are sealed in containers. If you plan to eat cold fried chicken, it is best to cook it enough in advance to thoroughly chill it before putting it in an ice chest. Putting hot food in an ice chest to cool may lengthen the cool down process so bacteria may reproduce on the food to the point that it could cause illness. This is also true for meat, egg, cheese, or any mayonnaise-based salads. It is best to have foods thoroughly chilled before putting them into the ice chest.

Is homemade ice cream on the menu for this weekend? The use of raw eggs is the biggest danger associated with homemade ice cream. Raw eggs may be contaminated with Salmonella bacteria. The bacteria are found on the shell and inside the egg itself. If Salmonella bacteria are consumed, after 6 to 48 hours, you will experience a headache, vomiting, diarrhea, abdominal pain, and fever. This can be very dangerous to babies, pregnant women, elderly, and chronically ill people. If your favorite recipe calls for raw eggs, use dried or pasteurized eggs. To use regular eggs to make ice cream, cook any flour or cornstarch, milk, and sugar together then add the beaten eggs and heat the mixture until it reaches 165E F., or until the mixture coats a metal spoon. Refrigerate this mixture until it is cool, then proceed with the ice cream recipe instructions.

I hope your July 4th weekend is safe and enjoyable. Handle your food safely, be moderate and careful if you consume alcohol, and use safe methods of handling fireworks to improve your chances that the weekend will not be spoiled.

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.

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What’s the Story on Soy Products?

A great deal of interest has been generated in recent years on the benefits of plant foods and their connection to health. The incidence of heart disease and cancer are lower in Asian countries, so researchers are looking at the dietary intakes in Asian countries for clues to help people in other parts of the world improve their health. Soybeans and products derived from soy beans are extremely important in the Asian diets, so research is being conducted to see if there are health benefits in consuming soy products. Some of the preliminary research is that soy products may help lower the cholesterol levels of people with cholesterol readings more than 200 mg/dl, but do not have a great effect on people with lower cholesterol levels. There are also some potential benefits in the prevention of colon cancer according to preliminary work. It is difficult to prove cause and effect in humans, so it may be some time before we really know the benefits of soy products on health.

Soybeans provide high quality protein. According to The Wellness Encyclopedia of Food and Nutrition from the University of California at Berkeley, "the protein is complete-meaning that it provides enough of the essential amino acids needed in one’s diet-so soybeans are equivalent to animal products in terms of protein quality." The one amino acid that is in short supply in soy products can easily be supplied by grain products in the diet. Not only is the quality of protein high, but the quantity provided in ½ cup of cooked soybeans is 17 grams compared to 7 to 9 grams in other types of beans. The amount of iron in the half cup of soybeans is 5 mg compared to 1 to 3 mg in the same amount of other beans. Calcium is also much higher at 102 mg for a serving compared to 14 to 70 mg in other types of cooked beans. Soybeans are high in many other vitamins and minerals. The bad news is that they are much higher in fat than other beans, but it is an unsaturated type of fat and is similar to the amount of fat in lean meats.

Soy products are not as popular in the U.S. as they are in some countries. Soy protein or soy flour is used in some commercial products, such as vegetable burgers, baby formula, pancake or waffle mixes, chocolate instant breakfast or drink mixes, diet milkshake mixes, high protein formulas, weight gain products, frozen ground beef entrees, and lower priced hot dogs. Soy flour is available, but can only be used to replace a small portion of wheat flour in recipes because it is low in the gluten needed to give bread products structure. Two tablespoons of soy flour can be used to replace two tablespoons out of each cup of all purpose flour in bread recipes, and up to one fourth of the flour in other baked products. Adding soy flour will add a "nutty" flavor and increase the protein content of the bread products.

Soy milk is a non-dairy product that is a liquid similar in appearance and function to milk. Soy milk is made by grinding soybeans with water or mixing soy flour with water. It can be used like milk in cooking or can be used as a beverage. Commercial soy milk may be fortified to bring the calcium content closer to cow’s milk. Soy milk is used to make tofu. Tofu is a vegetable version of non-aged cheese. It can be soft to firm in texture. It has almost no taste, but will pick up the flavor of foods that it is combined with. It is available in the vegetable section of the grocery stores. Tofu is not as high in protein as meat, but is extremely versatile and contains many nutrients.

Even though the health benefit research is in the early stages, it may be worth trying to add some soy products to the diet. If you want to try cooking soybeans, you may have to go to a specialty store to buy them. Whichever form of soy products you choose, you will be adding an excellent source of protein and nutrients without adding saturated fat or cholesterol.

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.

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American Consumption Trends in The Five Food Groups

The Electronic Food Rap put out by the Cooperative Extension Foods and Nutrition Specialist from Perdue University gave some interesting information on U. S. Per capita food consumption trends. This is from the USDA based on food available for use, and does not consider waste. These estimates are probably higher than actual consumption, but do give an idea of trends. This article was considering the differences between 1980 and 1994.

One focus of health professionals is to increase the consumption of grain products. Wheat consumption declined 8%, but the use of rice, corn and oat products increased. Overall consumption of grain products rose from 147 to 199 pounds per person per year. Snack foods with a grain base tripled in the 14 years. Ready to eat cereals rose by 60% during this time.

Another area of focus is the increased consumption of vegetables. The fresh produce area is one that will be more susceptible to waste. There has been an increase in consumption of fresh bell peppers, garlic, broccoli, mushrooms, spinach, cucumbers, carrots, cauliflower, broccoflower, and jimica. Potatoes make up about a third of the total vegetable intake per person in the U.S. Americans are consuming more frozen french fries than fresh potatoes. No specific amounts of increases were given on vegetables.

The fruit group is the other area of concentration by health professionals. Fresh fruit consumption increased from 97.7 to 126.7 pounds per person per year from 1974 to 1994. We are eating more apples, grapes, bananas, kiwis, mangoes, star fruit, and other non-citrus fruits. The intake of oranges and grapefruit declined.

The trend in milk consumption is toward lower fat choices. Milk consumption declined from 31 to 25 gallons per person per year from 1974 to 1994. In these years whole milk went from 78% to 37% of the total milk consumed. Three times the amount of yogurt was consumed in 1994 as in the early 1970's. The intake of cheeses, other than skim American, skim cottage, baker’s, and pot, rose from 12.9 pounds per person per year in 1970 to 26.8 pounds per person per year in 1994.

Total meat consumption is at 194 pounds per person per year an increase of 14.5 pounds per person per year from 1980-84 to 1994. This trend was expected to continue. Red meat (beef, pork, lamb, and veal) consumption continued to drop from 69% to 59% of the total meat consumption from 1984 to 1994. Chicken and turkey consumption increased to 33% of the meat consumed in 1994. Egg consumption had declined until 1990, then it increased by four eggs per person per year to 238 in 1994. The use of processed eggs is increasing.

The increase in average sugar consumption is up to 45 teaspoons a day or 148 pounds per person per year. This is up from 122 pounds per person per year in 1980-84. Soft drink consumption accounts for 11 teaspoons of sugar a day as the average non-diet soft drink consumption rose from 30 to 40 gallons per person per year from 1980-84 to 1994.

It sounds like Americans are heeding the eating healthier message to increase grain, vegetable, fruit, and lowfat dairy consumption. Many of you will be shocked to realize how much sugar, cheese, and how many eggs are being consumed. A lot of these products as well as the grains go into processed foods. To control the intake of saturated fats in cheese, sugars, or cholesterol in eggs used in processed foods, it is important to read the label to see how much fat, saturated fat, cholesterol, and sugar the product contains. Meats and eggs have many nutrients that are essential for the body, but these products can also provide a substantial amount of fat and cholesterol if wise choices are not made. It may be wise to get some of the nutrients from plant sources instead of large amounts of animal products to avoid an excessive intake of saturated fat and cholesterol. Keep working on the small dietary changes to improve 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.

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Vitamin E and Its Functions

Vitamin E is starting to get quite a bit of attention lately. In the past, many wonderful claims have been made for the use of vitamin E cosmetically and internally. Many of the claims have not been substantiated by research. Today most of the vitamin E research on matters of health is focused on its function as an antioxidant, which means it prevents oxygen from combining with bodily substances and damaging them. There are no diseases associated with a deficiency of vitamin E, but an adequate supply may help to prevent some health problems.

A great deal of study is going on to determine how the antioxidants work to prevent disease and slow aging. Many of the results need to be verified by further study. In the body vitamin E and other antioxidants help protect the fat in the cell membranes, thus aiding in the prevention of cell death. They also seem to prevent damage to the DNA, which is the genetic material in the cells that tells the cells how to make new proteins. Damage to the cells or to the DNA are being studied as possible causes of cancer. When cells are damaged or destroyed there can be premature aging, but there is no proof that large doses can prevent aging. In the case of damaged red blood cells anemia is the result of a shortened life of the red blood cell. Antioxidants also seem to help prevent cholesterol from being converted to plaque in the arteries. As an antioxidant it is also being studied as a preventive to cataracts. Inside and outside the body, vitamin E protects polyunsaturated fats and vitamin A from being broken down by oxygen. Vitamin E also helps the body to use vitamin K.

Research is continuing into the benefits of vitamin E. A study has been done at Tufts University on the effects of vitamin E and the immune system. The June 1997, Health and Nutrition Letter, published by Tuft’s University reports that the preliminary study results "suggest that people 65 and older who take 200 units of vitamin E daily significantly improve the strength of their immune systems, potentially warding off infectious and sometimes deadly disease." A four-year study to follow up on this research will begin soon. The participants in the study taking higher than 200 unit doses of vitamin E did not have greater immune response than the group taking 200 units. The 200 unit supplemental dosage is considered safe. Eight to 10 milligrams or 12 to 15 IU is the RDA for vitamin E in adults.

Vitamin E is also being studied at Columbia University, as a tool to slow the progression of Alzheimer’s disease. The same issue of the Health and Nutrition Letter reported on a study done with 340 Alzheimer’s patients. This study showed that very large doses of Vitamin E delayed the death, institutionalization, and loss of ability to perform basic self care activities in moderately severe Alzheimer’s patients. This amount of vitamin E supplement used in the study should only be used under a doctor’s supervision, because it may interfere with other medications, or cause bleeding problems. There were some questions about the variables in this study, so more research is needed.

Vitamin E is very widespread in our food supply. Deficiencies of this nutrient are not a problem in healthy individuals that eat a balanced diet. There is little chance of a deficiency except in premature or low birth weight infants or in people that have problems digesting fats. Vitamin E is found in plant oil, margarine, shortening, green and leafy vegetables, wheat germ, whole -grain products, liver, egg yolk, nuts, and seeds. Vitamin E is a fat soluble vitamin, which means it is carried into the body in fat substances. Vitamin E in the foods can be destroyed by oxygen, metals, and light. The Vitamin E in frying oils can be destroyed with repeated usage. Vitamin E intakes are estimated to be adequate in the U.S. diet. There is continuing nutrition research on vitamin E as well as other substances in foods. Unless prescribed by a physician it is wise not to take more than 100% of the U.S. RDA of a nutrient. Ten times the U.S. RDA of a nutrient taken on a daily basis may be toxic.

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.

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June is Dairy Month

Each year June is declared "National Dairy Month." Dairy is one of the five food groups in the Food Guide Pyramid. Dairy products have many important nutrients such as Calcium, Riboflavin, Protein, Potassium, and Zinc. These nutrients are available from food sources other than dairy products, however milk and dairy products provide the most absorbable form of calcium in the diet. The suggested number of servings of dairy products is two servings for adults that are 25 years or older (unless pregnant), three servings a day for children, teens, young adults, pregnant or lactating women. Many people realize that a serving of milk is one cup, but few people know what is considered a serving of other dairy products.

Below is a chart showing the serving size of dairy products needed to meet the calcium requirements, and the calcium and calories per serving. This does not mean that a cup and a half of ice cream or two cups of cottage cheese must be eaten, but a smaller size portion would only count as part of the two or three dairy servings needed each day.

As you can see there’s a variety of products that can meet the suggested dairy requirements. One cup of pudding or custard usually has a similar amount of calcium and approximately twice the calories as a cup of milk. Many of the lowfat dairy products are higher in calcium than an equal amount of a higher fat version of milk, yogurt, or cheese. The chart shows that to get the most calcium for your calories, skim milk is the best choice. Milk has Vitamin D added, but not all dairy products are fortified with Vitamin D. This vitamin assists with the absorption of calcium.

If you are lactose intolerant there are products that will break down the lactose (milk sugar) in dairy products so they will not upset the digestive system. Yogurt made with active cultures, and aged cheeses will already have the lactose broken down, so it will be absorbable.

Try to include dairy foods and products from the other food groups every day. Soy products, spinach, collard, and broccoli are some of the non-dairy foods that are high in calcium, although the calcium from these foods is not as easily absorbed into the body.

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.

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It’s Never Too Late to Begin Exercising

May is "National Physical Fitness and Sports Month," furthermore, today is "National Senior Health and Fitness Day." Physical activity is important to the health of our body at any age. As we age, the amount of physical activity usually declines. It is estimated that by age 75 years, one third of the men and one half of the women engage in no planned physical activity. Many jobs include less physical labor due to technology. Therefore, it takes a conscious effort to get regular physical activity.

Most people lose about a third of a pound of muscle every year after age 40, unless they are physically active on a regular basis. This does not usually amount to weight loss for the person, because the muscle is usually replaced with fat. With the muscle loss there is a gradual decline in strength and resting metabolic rates. Muscle tissue in the body uses more energy (calories) even when a person is resting than fat tissue uses. The extra energy consumed by the muscle at rest, as well as the calories actually burned during the exercise help to maintain a healthy weight. Maintaining a healthy weight is beneficial in the prevention and/or control of many chronic diseases.

Physical activity is moving the body so that muscles contract and use energy. This includes most of your daily activities. The level of physical activity is normally low, but for a longer period. Exercise usually refers to planned more intense physical activity for a shorter time period. Physical fitness is the result of regular physical activity that results in muscle strength and endurance. Increasing the size of the muscle cell increases’ strength. This is done by lifting or pushing against something heavy. To increase endurance the weight that is lifted or pushed against does not need to be as heavy, but the activity needs to be repeated more times.

There are many benefits to regular physical activity and /or exercise in reducing the risk of diseases and conditions, such as:

• Heart Disease
• Colon and Breast Cancer
• Hypertension (High Blood pressure)
• Stroke
• Osteoporosis
• Back injury
• Obesity
• Diabetes

Exercise also increases the personal sense of well being by:

• Increases the feeling of well-being
• Decreases depression and anxiety
• Helps relieve stress

Good health is the absence of obvious physical and mental disease, so from the above list it is easy to see how exercise benefits health. When the onset of major life threatening diseases is postponed, the life expectancy is increased. In a study of 17,000 Harvard alumni, the death rate declined as the person’s activity level increased. Exercise frequently reduces the amount of medication needed in the early stages of chronic disease. It is appropriate that the senior slogan for today is " Life’s a Hit When You’re Feeling Fit." Keeping active and eating correctly can be a significant help in preventing or postponing some chronic diseases thus enhancing the quality of life as we age.

If you have not been exercising, start slowly to prevent sore muscles. You may want to get input from your doctor on the type of exercise or activity that is best for you if you have a chronic disease or have had surgery. Now is a good time to get moving. Do something you enjoy or it will be difficult to continue on a regular basis. You will feel better, and probably sleep better.

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.

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Cooking with Less Stress and Energy

May is National Arthritis Month. This disease affects nearly 40 million Americans of all ages. Arthritis is a general term that means inflammation that is used to describe more than a hundred diseases. The most common effects are swelling, pain, tenderness, stiffness, or heat in the joint(s). The Arthritis Center and The Department of Nutrition Sciences at the University of Alabama at Birmingham have developed The Essential Arthritis Cookbook, which is published by Appletree Press. This cookbook provides helpful hints for cooking for anyone that has "arthritis, fibromyalgia, and other chronic pain and fatigue." Nutrition continues to be important, but sometimes food preparation becomes difficult when you are affected by these diseases. Women are affected twice as often as men, and have traditionally done most of the food prep.

Below are some hints adapted from this cookbook:

* Sit down to do preparation when possible. Use a straight back chair to support the back. Let the table or counter support the upper arms, leaving the forearms and hands free.

* If you stand to work, avoid bending over. The work surface should be two inches below the elbow when your shoulders are relaxed. Bending over puts tension on the neck, shoulders, upper spine, mid-back, and hips.

* Minimize the amount of lifting that you do. Frequently used items that are heavy, may need to be left on the counter. Use light weight pans and dishes; avoid cast iron pots and skillets, stoneware dishes, and glass baking dishes and casseroles.

* Take breaks to stretch. Change positions and stretch for two to five minutes after each 20 minutes that you work.

* Break for relaxation. After 10 minutes, take a minute or two to relax tense body parts.  Longer relaxation breaks of 15 minutes should be taken a couple of times a day.

* Avoid fatigue. Listen to your body and rest before you get tired. Stretching and relaxing are important to avoiding fatigue. Break cooking tasks down into more manageable steps. Use a high stool to avoid standing for long periods.

* Keep your hands in a "C" position. When the hand is closed into a fist, there is a lot of tension on the joints. Grasp objects with both hands partially closed instead of one hand grasping tightly.

* Large handles are easier to grasp. Some kitchen tools are available with larger rubber or plastic handles. You can adapt some of your own tools by sliding foam rubber pipe insulation over the handles.

* Use electrical appliances to save work. Electric food processors, mixers, can openers, knives, and other appliances can save a lot of work and energy.

* Wear an apron with pocket. Put frequently used things, like measuring spoons, in the pocket to keep them close at hand.

This is just a small portion of the helpful tips provided in this book. There are of course many nutritious recipes, and other information and advice. Arthritis makes shopping, preparation, and sometimes even chewing of food more difficult. Hopefully these suggestions will help those of you that are suffering from the effects of arthritis to accomplish food preparation with less stress on sore joints. If you know someone with arthritis, some help with shopping or food prep would probably be appreciated.

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.

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What You Can Do to Prevent Osteoporosis

Osteoporosis affects more than 25 million American women and men amounting to $10 billion in medical costs each year. As life expectancy increases over the next 60 years, the disease is expected to triple. This disease progresses so slowly that it is after middle age when people realize that there is a problem. By 70 years of age, most people are affected.

Osteoporosis is preventable with good diet and exercise. The bones in the body continue to store calcium and grow "denser" until age 35. Around the age of 35 years, the bones no longer increase in density, but a good regular supply of calcium is important to provide the necessary calcium to the body to meet the daily needs. When a shortage of calcium occurs in the blood, the body breaks down bone mass to supply the needed calcium for life supporting functions such as regulation of muscle and nerve activity, and helping in the blood clotting process. Osteoporosis is a condition in which the bones become so weak that they may break under normal use. The hip, spine, and wrists are the most likely to be affected. Fractures are not just an inconvenience, but a source of pain, crippling, and possibly death from complications.

The risk factors for being affected by osteoporosis are:

• Being female - 80% of those afflicted are female
• Being Caucasian - the bones are genetically less dense
• Being a female at or past the age of menopause unless on estrogen replacement
• Being inactive - weight bearing activity encourages bone density
• Having a low intake of dairy products or calcium rich foods
• Being underweight - less estrogen is produced and less weight on the bones
• Having a family history of osteoporosis - genetically smaller bone formation
• Smoking - smoke is toxic to bone cells and decreases calcium absorption
• Consuming large amounts of caffeine, animal protein, or dietary fiber
• Consuming more than one ounce alcohol daily - reduces calcium absorption

There are risk factors that cannot be controlled, but those that can be changed should be addressed as soon as possible. Estrogen helps the body to absorb and deposit calcium into the bone. The earlier the onset of menopause, the more likely that osteoporosis will develop if estrogen replacement therapy is not instituted. Weight on the bones encourages the bones to become more dense, so underweight women and sedentary individuals are at increased risk of this disease. Consuming large amounts of alcohol, caffeine, dietary fiber, and animal protein will interfere with absorption and may even encourage the loss of calcium from the bones. The amount of caffeine in more than two cups of coffee or tea ( about 300 mg.) or six to eight (12 oz.) sodas a day is a risk factor for increased bone loss. Protein at twice the recommended levels or fiber intakes above the 30 grams a day may interfere with the absorption of calcium.

The best source of calcium that is most absorbable in the American diet is dairy products. Milk also contains Vitamin D which is necessary for the absorption of calcium. If the calcium source that you choose does not include Vitamin D, make sure that you get sun on your hands and face without sunscreen for 15 minutes a day so that your body can make the Vitamin D necessary to absorb calcium. Vitamin D can be toxic, so these supplements should be used with caution.

The National Osteoporosis Foundation suggests 1000 to 1500 mg. of calcium per day is the best defense against this disease. Most adults get closer to 500 mg of calcium per day. Do not forget the Vitamin D to help absorb the calcium. Limiting the intake of foods that interfere with absorption, not smoking, and not drinking excess alcohol will also help to prevent osteoporosis.

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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