Another Good Reason to Eat Correctly
In last week’s column, dietary tips for heart health were given. The February 1998 issue of the Tufts University Health and Nutrition Letter gives another great reason to follow the same type of eating plan in an article titled "Smarten Up: Certain Foods Help Maintain Brain Power as You Age." This article contains some interesting findings from research that is being conducted on the associations between brain performance and nutrition. More research needs to be done to prove conclusively what steps can be taken to maintain brain function as we age, but it is beginning to appear that the same dietary intake that promotes heart health and prevents cancer is also beneficial to the health of the brain.
A widely reported study showed that large doses of vitamin E helped Alzheimer’s patients to maintain the ability to groom and feed themselves longer. People that were 60 and over that had high levels of vitamin C and beta-carotene did better on memory tests in a Swiss study. In the Netherlands, beta carotene seemed to guard against impairment of memory, judgement, perception, and reasoning. A study of Japanese-American men in Hawaii indicated cognitive function was maintained with vitamin E and vitamin C. One thing that all of these studies have in common, is that the nutrients being studied are antioxidants. All of these studies are trying to determine if there are benefits from these nutrients that are helpful in maintaining brain performance as people age. In a variety of studies, antioxidants seem to have the ability to prevent certain types of damage to the cells. Antioxidants also seem to aid in the prevention of clogged arteries, so a good supply of blood can get to the brain and strokes can be prevented. The blood carries oxygen and nutrients that are needed by the brain to function properly.
Deficiencies of B vitamins have been established as a cause for poor comprehension function. New studies of what would be considered to be on the low end of normal levels of B vitamins may also effect the mental agility. When Tufts University researchers compared blood levels of B vitamins with ability to perform certain functions, the men over fifty that had low but normal levels of B6 did worse on memory tests. Participants with lower levels of folate and B6 did worse on drawing task involving spatial skills. The studies indicate that having the recommended levels of these vitamins, even within the lower normal range, may not be adequate to provide the best brain performance.
This is not an advertisement for supplements. Most of the studies were based on dietary intakes. There may be other components in foods in addition to these nutrients that are as beneficial in promoting brain health. According to this Tufts University Health and Nutrition Letter article, "Those who scored the highest on mental status tests ate the most fruits and vegetables: the most carbohydrates (available not just in fruits and vegetables but also in grains); and, not surprisingly, the most beta carotene, vitamin C, and folate." These foods provide the nutrients discussed here, and may play a part in reducing high blood pressure. According to several studies cited in the Tuft’s article, "when aging is accompanied by high blood pressure, mental function does suffer." High blood pressure in middle age sets the stage for reduced mental performance. Other factors that can help prevent high blood pressure are a moderate salt intake, maintenance or efforts to achieve a healthy weight, exercise, and the use alcohol in moderation. Smoking destroys large amounts of vitamin C and is a factor in high blood pressure.
Basically the "Eating Plan Tips" from the American Heart Association that were listed in last week’s article will produce the type of dietary intake recommended here. Plenty of foods from plants combined with reasonable amounts of low fat animal-based foods provide the nutrients you need for the best health as well as chronic disease prevention.
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 Hearts
The American Heart Association is celebrating 50 years as a voluntary health agency. February is the traditional month for focusing on issues of the heart, including heart health. The 1998 campaign is spotlighted on the women. For many years men were considered to be at greater risk for heart disease, but heart disease claims more women’s lives than men. Cardiovascular disease is the number one cause of death in women as well as men.
The American Heart Association estimates that one and a half million people will have a new or recurrent heart attack this year. Normally, at least 250,000 of the heart attack victims will die within an hour of the onset of symptoms. Of the women that have a heart attack, 44% will die within the first year, while 27% of the men die within the first year. Men have a 23% chance of having a second heart attack within six years, and women have a 31% chance of a second attack during the following six years. The risk for heart attack and death is even higher for African American women.
The following "Eating Plan Tips" are from the American Heart Association website.
Since coronary heart disease is caused by a narrowing of the coronary arteries, controlling dietary fat and cholesterol intakes are ways to reduce a major risk factor of heart disease which is a high blood cholesterol level. "To control the amount of and kind of fat, saturated fatty acids, and dietary cholesterol you eat:
Æ Eat up to 6 ounces (cooked) per day of lean meat, fish, and skinless poultry.
Æ Try main dishes featuring pasta, rice, beans and/or vegetables. Or create "low meat" dishes by mixing these foods with small amounts of lean meat, poultry, or fish.
Æ The approximately 5 to 8 teaspoon servings of fats and oils per day may be used for cooking and baking, and in salad dressings and spreads.
Æ Use cooking methods that require little or no fat - boil, broil, bake, roast, poach, steam, saute, stir-fry or microwave.
Æ Trim off the fat that you can see before cooking meat and poultry. Drain off all fat after browning. Chill soups and stews after cooking so you can remove the hardened fat from the top.
Æ The 3 to 4 egg yolks per week included in your eating plan may be used alone or in cooking and baking (including store-bought products).
Æ Limit your use of organ meats such as liver, brains, chitterlings, kidney, heart, gizzard, sweetbreads and pork maws.
Æ Choose skim milk or 1% fat milk and nonfat or low-fat yogurt and cheeses.
To round out the rest of your eating plan:
Æ Eat 5 or more servings of fruits or vegetables per day.
Æ Eat 6 or more servings of breads, cereals or grains per day."
The fruits, vegetables, and grains are relatively low in fat. In addition they are sources of soluble fiber that helps to reduce the amount of cholesterol available in the blood to make the plaque that clogs the arteries.
Fortunately death rates from cardiovascular disease have been dropping, however it is obvious from the numbers listed above that there is plenty of work to be done to reduce this number one killer. The dietary tips given above are suitable for maintaining health in respect to cancer and obesity prevention as well as heart disease, stroke, and high blood pressure.
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.
T’is the Season for Colds and Flu
The viruses that cause colds and flu are present all year, so why is there more illness in the Winter? It isn’t the cold or damp weather that increases our chances of becoming ill; it’s the close contact with people when we spend more time indoors. The common cold is usually spread hand to hand. Sneezing or coughing spreads the flu germs through the air.
Some precautions help prevent these illnesses. Flu shots are important for the elderly and people with weakened immune systems. Although most people will completely recover from a bout with the flu in a week or two, each year flu and/or the complications are associated with 20,000 deaths. A good immune system in a healthy person is the first line of defense in fighting off illness. Improve your chances of having a healthy immune system by consuming a well-balanced diet, getting plenty of rest, managing stress, and exercising regularly. The Center for Disease Control says that the "Single most important thing that we can do to prevent the transmission of infectious organisms is to wash our hands often." Hands should be washed before and after eating, after using the toilet, after taking care of personal needs, after coughing, sneezing, blowing your nose, and anytime they become dirty. Wash your hands thoroughly with soap and water for at least 10 seconds, and then rinse well. Warm water is better, but not essential. Antibacterial hand washing products may be harsh if used frequently, and will probably not destroy viruses. Toys, utensils, glasses, phones, door handles, and bathroom fixtures can also pass the germs. Products that advertise that they are self sanitizing still need to be cleaned well to prevent germ transmission.
A virus causes influenza. According to the Center for Disease Control, "Flu symptoms include fever, cough, sore throat, runny or stuffy nose, headache, muscle aches, and extreme fatigue. Although nausea, vomiting, and diarrhea sometimes occur during a flu infection, such symptoms are rarely prominent." Gastrointestinal illness is usually caused by a different type of microorganism.
According to Gail Carlson, Ph.D., Extension Health Education Specialist, the common chest cold is a viral type of pneumonia. This differs from the bacterial type of pneumonia that sometimes follows the cold or flu. When the bacterial pneumonia occurs, your symptoms will quickly worsen, and antibiotics will be needed to treat the infection.
If it is too late to prevent the cold or flu, but the person is otherwise healthy, not a lot has to be done. The standard advice is to get plenty of rest, and drink lots of fluids. Over-the-counter medications may relieve some symptoms of the illness. The American Council on Science and Health says that recent studies showed significant differences in the duration of a cold when zinc gluconate lozenges were used to treat a cold. Zinc can be toxic if over consumed, so the recommendation is to only use the lozenges in the recommended dosage when it is obviously a cold. This should not be done long term, and should not be used in addition to zinc supplements.
Fortunately most people will recover from a cold or the flu in about a week, but with a few precautions some misery might be avoidable. Most soaps do not kill the microorganisms, but provide a slippery surface for them to be washed away. The microorganism washed down the drain, is one that is not available to make us sick. An inexpensive sanitizing solution to help destroy bacteria can be used for rinsing dishes, cleaning around the kitchen, or the bathroom can be made by putting one teaspoon of chlorine bleach in a quart of hot water. The current frequency of illness has resulted in some school cancellations, so take care of yourself and keep your surroundings and hands clean 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.
Healthy Weight Week
It is time for Americans to realize that not every person’s genetic design is to be tall and thin, so the Healthy Weight Journal is sponsoring "Healthy Weight Week" from the 18th -24th to focus on good health at any size. The New England Journal of Medicine reports "at any given time of the year, an astonishing 15 to 35 percent of Americans are trying to lose weight." In an editorial in the January 1998 issue of the New England Journal of Medicine titled "Losing Weight-- An Ill-Fated New Year’s Resolution," the authors state:
"Many Americans are sacrificing their appreciation of one of the greatest
pleasures in life--eating--in an attempt to look like our semi-starved celebrities.
Countless numbers of our daughters and increasingly our sons are suffering
immeasurable torment in fruitless weight-loss schemes and scams, and some are
losing their lives."
Americans have been caught up in the idea of the perfect body that is extremely thin, but the focus is gradually changing from striving for a perfect weight to attaining a healthy weight. This week is aimed at people that are ruining their health on unrealistic expectations, however, there are increasing numbers of obese Americans. A great deal of extra weight does increase the chances of heart disease, hypertension, diabetes, joint problems, and possibly some types of cancer. There is also a growing problem with childhood obesity, which is attributed to the sedentary life style of children. The best way to prevent the damaging effects of obesity is to prevent obesity, but for many Americans prevention is not enough.
Diets don’t work, they can be dangerous, they can stunt children’s growth, they decrease your metabolic rate, trigger eating disorders, reduce energy, and they can be expensive. The preferred course of action for health is shifting toward maintaining an active life style, eating the right foods in reasonable amounts, and accepting our body. Some weight loss for obese individuals has a positive effect on hypertension and blood sugar levels, but there is increasing disagreement in whether the other chronic health problems will show a dramatic improvement with weight loss. So what can you do if your health is being compromised by obesity?
Researchers at the University of Pittsburgh are studying the people that have lost weight, and are maintaining their weight loss. They have established a National Weight Control Registry. To qualify for the registry, the person must have lost at least 30 pounds and kept it off for at least one year. Of the people enrolled on the registry, the average weight loss was 66 pounds, with at least a 30-pound loss remaining for 5.5 years.
For 77% of the successful weight loss registrants, the weight loss was initiated by a major event in their life involving health or a relationship. Most of the registrants used dietary adjustments, particularly a reduced dietary fat intake, and exercised to lose weight. Registrants reported being very active to lose weight and maintain the loss, by burning about 2,800 calories per week. The rewards were worth the effort for the weight loss registrants, with reported increased energy level for 92%, and a general improved quality of life for 85% of the registrants.
The focus of Healthy Weight Week is to learn to accept ourselves, even if we do not fit the commercial model of "beauty." There are many people abusing their bodies through rigorous dieting in an effort to fit an image that they were not genetically destined to achieve. When we look at the lack of success of traditional diets, and the success of the people that lost weight on the National Weight Control Registry, you can see that a short term change is ineffective. It needs to be a lifestyle change for any weight loss to be maintained. If the weight loss is necessary for health reasons, the recommended way to reduce weight is to lower the consumption of fat and be more active. Don’t expect the weight to disappear overnight, but a slow steady improvement is better for long term loss.
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.
Folate Fortification Has Begun
With the new year came the requirement that enriched products must include folic acid. Mandatory enrichment of grain products with niacin, thiamine, and riboflavin was instituted in 1943, almost eliminating the deficiency diseases associated with these vitamins in the U.S. There were several articles written when the folate fortification process was being debated, but the beginning of the actual fortification has begun quietly. This fortification is expected to reduce by half the incidents of Neural tube defects that result from improper development of the brain or spinal cord in one of every thousand pregnancies each year. These defects are costly emotionally and financially to the families involved, causing crippling and sometimes death of the child. The folate fortification may also play a role in preventing heart disease and strokes in the elderly.
The American Dietetic Association’s Complete Food and Nutrition Guide describes the functions of folic acid, folacin, or folate in the human body in this way.
" Plays an essential role in making new body cells, by helping to produce DNA and RNA, the cells master plan for cell reproduction." It also" Works with B12 to form hemoglobin in red blood cell."
Both of these roles of folic acid are crucial to the development of the fetus during pregnancy. There are millions of new cells that must be made for the baby and for the mother during pregnancy, and folacin is extremely important to the growth and function of new cells. A deficiency of folic acid is a cause of many of the inadequately developed spinal cords and brains. The crucial time of development for the spinal cord and brain is early in the pregnancy when the mother-to-be may not even realize that she is pregnant, or may not have started the prenatal supplements that provide extra folic acid.
The fortification is an effort to get the blood levels of folic acid high enough before and during the early stages of pregnancy to prevent half of the neural tube defects in infants. Fruits, vegetables, and beans have been the major sources of folate. Orange juice is a major source in the U.S. The grain fortification is not enough to eliminate the need for these foods. In the U.S. the consumption of fruits and vegetables is not particularly high, especially in the early child bearing years. The fortification of folic acid will be to grain products, such as bread, flour, pasta, rice that is enriched. Read the label to be sure the products are enriched. Not all grain products are enriched, especially the products that are imported, so read the label to see if it is fortified.
Over supplementation of Folate is dangerous. It can eliminate the anemia caused by a B12 deficiency. A B12 deficiency is usually diagnosed by the anemia. If the anemia is eliminated, but there is still a serious deficiency of B12, permanent nerve damage, paralysis, or even death could result. The amount of folate that is used for fortification is low enough not to conceal the symptoms of a B12 deficiency.
" Fortification may end up having as great an effect on cardiovascular risk as on neural tube defects" according to Irvin Rosenberger, MD. in the April 1996 Tufts University Health and Nutrition Letter. Dr. Rosenberger is the director of the Jean Mayer USDA Human Nutrition Center on Aging at Tufts University, and a folate researcher. The folate helps to control the blood levels of a chemical called homocysteine which encourages the progression of heart disease.
We can all hope that the results of this fortification brings about at least the 50% reduction in neural tube defects that is predicted. Some researchers expect the reduction to be higher after the fortification is in place for some time. A further drop in the incidents of heart disease and stroke would certainly be a welcomed bonus.
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.
Will 1998 Be the Year for Health?
The New Year is almost a week old. How are the resolutions going? If you are still following the changed behaviors planned for 1998, you are in the minority. Sometimes we plan such drastic changes in behavior that it is a full time job to keep on track, and we eventually give up on changing. Few people follow lifestyles that are so healthy, that some improvement is not needed, so where do we start?
First plan realistic changes. It is probably easier to make a series of small meaningful changes than a complete lifestyle overhaul. Only when there is a life threatening situation, are major complete changes called for. If it is a change to improve health, it will need to be long term, and possibly life long. For instance it is difficult to totally revamp your style of eating, but you could focus on one of several dietary or other types of changes that would promote health. Consuming at least five servings of fruits and vegetables a day, reducing the fat in the diet to 30% of calories, or eating more whole grains are all good goals for healthy eating. To some people focusing on all of these at one time may be too overwhelming. It might seem more manageable to tackle one change, then when it becomes an established behavior, try adding another change.
It may help to review how a change is made. In the September 1996 issue of Tufts University Diet and Nutrition newsletter, James O. Prochaska describes the stages of change. The precontemplation phase is a time when no change is planned, but something, such as a bad health report, makes a person aware that a behavior change is necessary. Next comes the contemplation phase when the person starts to plan the necessary change. The preparation stage is a time when the change is scheduled to begin within the next month, the positive benefits of change have been considered, and the change has been made public. Most people have passed through these stages if they have made a New Years resolution, but the last two stages may need to be repeated if it is necessary to start over. After these stages come a difficult time - the action phase when the change is actually begun. It will be easier if the environment is adjusted. If dietary change is the goal, foods that will be the most tempting should be removed from easy access, and foods that will make it easier to achieve the positive goal be readily available. For instance, if you are trying to increase fruit and vegetable consumption, it would be helpful to take along some raw veggies or fruit for a snack or addition to a fast food meal. If it means going to the store every day, few people will maintain the change. The key is to buy enough fresh produce to last several days, without letting it spoil.
The maintenance phase is the most challenging. Any change that is expected to improve health will have to be long term. Plan some rewards that do not involve tempting yourself to return the former bad habits. With some changed behaviors that involve an addiction a lapse may be very difficult to overcome. If there is a favorite food that is causing feelings of depravation, it may be wise to occasionally plan to have a serving. It is not a good idea to tempt yourself by bringing a large quantity of that food into the house. It may be better to buy a single serving of the food to reduce the temptation to give up on the behavior modification.
Change in life style is not easy. In the beginning of any alteration it takes extra attention to maintain. The change if maintained long enough will become part of the normal habits. There are still times when the long held behaviors will be tempting, when there is a lapse into the previous behavior, don’t give up. Just go back to the new behavior as soon as possible. As we live longer, the unhealthy things that we do in life will have an extended time to lead to a chronic condition.
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.
Beans Are for More than Good Luck
Many of the New Years Day traditions include some type of food that should be eaten on the first day of January to bring good luck throughout the year. Many of these "lucky" meals include some type of legume (beans or peas). Whether beans bring luck or not, they can be part of a healthy dietary intake. Few things can be more beneficial than health.
Beans are a good source of protein, complex carbohydrates, B-vitamins, and fiber. They are naturally low in calories and fat. Doesn’t that sound like a marvelous combination of characteristics? In addition they are low in cost, to help stretch the dollars after the holidays. These characteristics may indeed help them to bring good fortune in the area of health and money.
The most economical version of beans is the dried bean. They do take some advanced planning and time to prepare, but all the good benefits may make it worth the effort. Here are some helpful hints from the Kelly Bean Company. The beans or peas must be washed and sorted for foreign matter. Hard water will slow the cooking process or prevent the beans from becoming tender, so you might try distilled water for soaking and cooking your beans if the water in your area is extremely hard. One pound of dried beans (two cups) will need 12 cups of water for soaking. This will yield five to six cups cooked beans, which will be nine servings baked beans or 12 servings of bean soup. If your recipe requires tomatoes, lemon juice, vinegar or wine, do not add these until the beans are tender. The acid will prevent the beans from becoming tender. If the beans are to be frozen, do not add seasoning before freezing.
To quick soak the beans, put the beans and water in a heavy pot. Bring the water and beans to a boil, then boil only two minutes. Cover the beans and remove from heat, and allow to stand for one hour. Return the beans to a boil, then reduce the heat and simmer until tender.
Traditionally the beans have been soaked overnight, or at least four hours. The soaked beans can be frozen; after draining, seal in plastic bags and store in the freezer. The frozen beans do not have to be thawed before cooking as usual. After soaking the beans, drain the water. Cover the beans with at least three inches of fresh water and boil gently for one to two hours, until tender. Do not cover tightly when cooking.
To cook the soaked beans in the microwave, place the drained beans in a large microwavable container with six to eight cups of fresh hot water, cover and cook at full power until boiling. Reduce the power to 50% and cook another 15 to 20 minutes until beans are tender.
Crock pots can also be used to cook beans. After washing and sorting the beans, cover them with three inches of water. If you are cooking all day, use the low setting. For cooking half a day, use the high setting. Season the beans with non-acidic seasonings before cooking if they are not going to be frozen.
The canned varieties of beans are ready to use in your favorite recipe, or just heat and eat. To get plenty of the good nutrients and cholesterol reducing fiber, try adding beans to vegetable salads, pasta salads, and soups. Don’t forget the traditional bean and rice dishes, baked beans, and chili. Try a variety of beans, and you can always combine several varieties for a great soup. Think beans for health, and maybe even a little extra good luck. Have a prosperous and healthy 1998!
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.
Give the Gift of HEALTH
At this time of year, we try to remember the ones we care about with gifts. If it were within our power, we would give all those that we love the gift of health. There are positive steps that can help those around us to be healthier, so consider giving this gift.
Habits are acts or practices that are repeated so often that they have become almost automatic. With concentration and planning, habits can be established that will insure the best health possible within our genetic boundaries. Healthy habits that should be established include nutritious eating, regular exercise, cleanliness, and adequate sleep. If these areas of our lives can be improved, the chances for health will be dramatically improved.
Exercise has become increasingly important to health. As growing numbers of people are employed in sedentary jobs, we must concentrate on including physical activity in our daily lives. It does not have to be an exercise routine, unless that is what you enjoy. Physical activity can be becoming active in leisure activities, gardening, playing with children, or even housework. The American Diabetic Association recommends 30 minutes of physical activity most days to reduce the chances of heart disease, diabetes, high blood pressure, high blood cholesterol levels, and some cancers. As you can see, exercise is a significant part of remaining healthy.
Attitude is critical to the success of establishing new health habits. Looking at the effort that it takes to change as a beneficial challenge instead of a chore will help. It may take some self-talk to get your own attitude into a positive mode before you can help others in the family. A positive attitude can be contagious, so take the lead in this health promotion by displaying a constructive attitude. Most people resist change, so maintaining a good attitude is the first step toward successful change. If there are lapses, forgive yourself, and try to get back on track.
Lowfat or reduced calorie versions of favorite foods are some tools that can be used to combat obesity and a high dietary fat intake. Obesity is a major problem in the U.S. Just remember, these products can be a part of a healthy dietary intake. They are not a license to eat all you want. Read the label to make wise selections. Fruits, vegetables, and many grain products are naturally low in fat, so make them an important part of your meals and snacks.
Think about areas of health that are a problem for you and your family. Plan ahead for those times when it is difficult to eat healthily and exercise. With a little planning many of the barriers to good habits can be overcome. Many times there are choices in such things as menu items, vacations, or family activities that would be health wise.
Home is where many of our habits and behaviors are established. A health conscious home life can be the model that children follow throughout their lives. During the early years, many of our preferences are established for life.
Few things will have as substantial an impact on the quality of life for you or your family as good health. Without good health it is impossible to get the most out of life, so consider HEALTH as the gift that truly continues to give pleasure for a lifetime.
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.
That Special Homemade Gift
At this time of year we would like to remember many people with a gift, but most of us do not have unlimited resources. What about a little gift from the kitchen? With a little creative packaging the simplest gift can look special. Here are a few ideas for fairly inexpensive gifts that might work even for that person that seems to have everything. Remember to take into consideration special dietary restrictions that the recipient of the gift might have
Swiss Mocha Mix can be made by mixing ½ cup of instant coffee granules, ½ cup of sugar, one cup of nonfat dried milk powder, two tablespoons unsweetened cocoa, and 1/8 teaspoon baking soda. The directions should read Stir one Tablespoon with 3/4 cup of boiling water. This recipe makes 32 servings. This recipe could be divided into as many as four gifts.
Instant Cocoa Mix can be made by adding together three cups instant dry milk, 1/4 cup cocoa, ½ cup sugar, and 1/8 teaspoon salt. For a richer version add a small jar of non-dairy creamer and/or miniature marshmallows. Store in an airtight container. Directions should read Fill cup 1/3 full of mix, add a small amount of water and stir. Fill the rest of the cup with boiling water. Without the creamer or marshmallows, this makes about 10 servings.
Orange Nutmeg Tea Mix can be made by combining one cup unsweetened powdered instant tea, one cup sugar, one package (.15 oz) unsweetened orange flavored drink mix, and ½ teaspoon ground nutmeg. Store in airtight containers. Directions should read Stir two Tablespoons of mix into 3/4 cup of hot or cold water. This makes about 13 servings.
Flavored Sugar-Free Tea Mix can be made by adding one package (.15) unsweetened flavored drink mix to 1 1/4 cups artificially sweetened instant tea. Store in airtight containers. Directions should read Stir two teaspoons tea mix into one cup hot or cold water.
The drink mixes could be packaged in a coffee mug, small decorative jar, or a jelly jar with the lid covered in fabric. Don’t forget to add the instructions.
Bean Soup Mix would be a nice gift. A variety of dried beans such as navy, pinto, great northern, baby lima, black, red and/or soybeans can be combined or layered into jars to make bean soup mix. For variety add split peas, blackened peas, lentils, and/or barley pearls. The directions should read Wash 1 ½ cups bean mixture. Cover with water. Add one Tablespoon salt, and soak overnight. Drain water and put beans in two quarts fresh water. Add the following: two cups ham or other meat, one clove garlic, one whole large onion, one pod green or red pepper, salt and pepper. Cook at least four hours. Add juice of one lemon and one can tomatoes after beans are tender. Beans may be stored in the refrigerator: flavor improves with age.
Flavored Popcorn of various flavors can be made by starting with four quarts of popped popcorn. Melt 1/3 cup of margarine and add a small package of any flavor gelatin desert and 2/3 cup of sugar. Then add three tablespoons white corn syrup and bring to a boil, stirring constantly. Remove from the heat and mix in 1/4 teaspoon salt and 1/4 teaspoon baking soda. Pour over the popped corn and toss to mix. Spread the corn on cookie sheets and bake in a 250E F. oven for 40 minutes, stirring every 10 minutes. Cool before storing in an airtight container.
Popcorn Ole’ can add some zest to someone’s life. Pop 20 cups of popcorn. Melt ½ cup margarine, and add two teaspoons paprika, one teaspoon salt, one teaspoon garlic powder, one teaspoon onion powder, and 1/4 teaspoon ground red pepper. Stir the flavoring mixture into the popcorn until well coated. Bake 15 minutes at 300EF., stirring every five minutes. Store in an airtight container.
There are of course many traditional home made gifts of food that can be given to let someone know that you are thinking about them at this special time of the year. The gift that you have taken the time and care to make may be especially 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.
Why Should I Care About the Type of Fat?
There are many confusing reports on dietary fat and the effects it has on the bodily health. I would like to try to clarify one of the recent reports that has been talked about quite a bit. The November 20, 1997 issue of The New England Journal of Medicine contained an article that has increased the talk about connections between dietary fats and heart disease. The article was titled "Dietary Fat Intake and the Risk of Coronary Heart Disease in Women." This article is based on findings from the Nurses’ Health Study which has surveyed the diet, lifestyle, and health of approximately 80,000 women every two years since 1976. This is the first major study to look at the intake of total fats and different types of fat in the diet and the health of the participants. The conclusion of this most recent report based on this ongoing study was:
"Our findings suggest that replacing saturated and trans unsaturated fats with unhydrogenated monounsaturated and polyunsaturated fats is more effective in preventing coronary heart disease in women than reducing overall fat intake."
What are they saying in terms that the average person can understand? First let’s define the types of fat that they are talking about. Dietary fats may be made up of different combinations of types of fatty acids. Saturated fatty acids are more prevalent in foods from animals, coconut oil and palm oils. Dietary fats that are high in saturated fatty acids such as lard, beef fat, or butter are hard at room temperature. This type of fatty acid has been linked to increased "bad" (LDL) cholesterol levels, and increased cardiovascular disease.
Polyunsaturated fatty acids are widespread in corn, safflowers, soybeans, and sunflowers as well as seafood. The fats from these sources are liquid at room temperature. The fats that are high in polyunsaturated oils are considered neutral. They lower the levels of dangerous (LDL) and helpful (HDL) cholesterol in the blood.
Monounsaturated fatty acids are also liquid at room temperature. Canola oil, nuts and olives are high in this type of fatty acid. It is believed that monounsaturated fatty acids actually encourage the excretion of the damaging form of cholesterol (LDL), while leaving the positive form of cholesterol (HDL) alone.
Trans fatty acids result when hydrogen is added to the monounsaturated or polyunsaturated fatty acids to make the fat more solid, and more stable. This is sometimes found naturally, but is most common in vegetable shortening and margarine. After the fatty acids have the hydrogen added, they behave in the body like the saturated fatty acids.
Now lets go back to the resulting findings of the study. According to this study, foods high in trans fatty acids (margarine and solid shortening) are no better for your heart health than saturated fatty acids (butter or lard). Trans and saturated fats both contribute to elevated cholesterol levels and increased chances of cardiovascular disease. The hydrogenated vegetable oil does not contain pre-made cholesterol, but it does seem to encourage the body to make more cholesterol. By hydrogenating, we take the less dangerous forms of fatty acids, and take away their beneficial health properties. This study revealed that the dietary intake of saturated and trans fatty acid had more of an effect on increased chances of heart disease than the amount of total dietary fat intake. The Nutrition Committee of the American Heart Association concluded that trans fatty acids should be replaced when possible by monounsaturated or polyunsaturated fats.
It is still a good idea to limit the calories from fat to 30% of the average daily caloric intake. Cancer and obesity are also more prevalent in the people that have a high dietary fat intake, so this is not a license to consume large amounts of the safer fats. It is difficult to tell what types of fats are in the processed foods, but there are clues in the ingredient list. When making choices among the many dietary sources of fat, it would be wise to choose the softer margarine or oils, and avoid the fats that are solid at room temperature.
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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