Hearts beyond Valentines – American Heart Month

February brings to mind Valentine hearts of love, but when it comes to the human heart, the month is so much more. In 1964, President Lyndon B. Johnson declared February as American Heart Month. At the time, nearly half of deaths in America resulted from cardiovascular disease (CVD). Although today that number has decreased to about one in four, CVD claims 17.9 million lives worldwide each year. About 2,300 Americans die of CVD each day for an average of one death every 38 seconds.

While medical advances improve quality of life, heart disease continues to be a threat. For 2018 the focus is on younger adults ages 35 to 64. In many areas, deaths rates from heart disease in this age range are increasing, perhaps as a result of soaring risk factors. Lifestyle changes can alter these statistics. Several situations, both medical and environmental, influence the risk of CVD including:

• Obesity: More than two-thirds of the American population are overweight with at least half of those considered as obese. Extra weight puts stress on the heart.
• Diabetes: Sugar (glucose) build up in the blood can damage blood vessels and nerves that help control the heart.
• Physical Exercise: Sufficient activity keeps heart and blood vessels healthy. Physical exercise is a natural mood lifter and enhances body fitness. It helps to lower blood pressure, boost HDL (good) cholesterol, improve circulation, keep weight under control, and prevent bone loss (osteoporosis). Only about 20 percent of Americans meet recommended guidelines of 150 minutes of exercise per week.
• Healthier eating habits: Not only do Americans eat too much resulting in weight problems, most continue to make poor choices in their selection of foods. Foods high in sugar, salt, and trans and saturated fats can contribute to CVD.
• Smoking: While a known culprit for lung disease, smoking directly damages blood vessels and impacts conditions contributing to CVD. While progress has been made in helping to reduce smoking among Americans, more than 37 million U. S. adults continue to use this unhealthy substance. Even worse, thousands of young people each day take up the habit.
• Blood pressure: Uncontrolled blood pressure is one of the biggest risk factors for CVD. Because nearly three-fourths of individuals are unaware they have hypertension, it is often referred to as the silent killer. Approximately half the people with diagnosed hypertension fail to sustain a normal blood pressure. Adhering to heart medications prescribed by your physician more readily assures a healthy heart.

Many deaths from CVD could be prevented through education and action. Make the 2018 American Heart Month the time to change to a healthier lifestyle and prevent becoming the next CVD statistic.

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What’s on Your Mind?

 If you thought the title referred to your opinions, think again. The more correct question should be what’s on your MIND Diet? That’s right. Although the diet has been around for a few years, we don’t hear much about it. But maybe we should.

Rush University Medical Center developed a diet to slow cognitive decline, namely Alzheimer’s disease, in older adults. The diet combined the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets and was referred to as the MIND Diet―Mediterranean–DASH Intervention for Neurodegenerative Delay.

How significant is finding a diet to thwart this leading neurodegenerative condition―Alzheimer’s disease? More than five million people over age sixty-five are affected. The MIND diet may lower the risk of this disease by more than 50 percent. Even those inconsistent in following the diet can cut their risk by 35 percent.

The MIND diet has fifteen dietary components with ten brain-healthy groups and five unhealthy-brain food groups. See how closely you follow this diet to keep your brain functioning at its peak.

Healthy foods                                                           

• Green leafy vegetables: Six servings or more per week of foods like spinach, kale, and salad greens.
• Other vegetables: At least one-half cup cooked or one cup raw once a day.
• Nuts: Five servings per week. One-third cup equals a serving.
• Berries: Three servings per week. Blueberries and strawberries are the best choices for a positive impact on the mind.
• Beans: Three or more servings per week. These include one-half cup of cooked lentils, chickpeas, kidney beans, and similar varieties.
• Whole grains: Three or more servings per day. Look for labels that say “100 percent whole grain.”
• Fish: At least once per week. Salmon, tuna, mackerel, herring, and sardines are preferred choices.
• Poultry: Two or more servings per week. Remove skin and bake, broil, grill, or roast. Avoid frying.
• Olive oil: Use as the main choice for cooking oil.
• Wine: No more than one glass a day.

Unhealthy foods       

• Red meats: Less than four servings a week. Use lean cuts and trim fat from those you do eat.
• Butter/margarine: Less than a tablespoon daily.
• Cheese: One serving each week. Most cheeses are high in fat and sodium. Swiss cheese is low in both and can add more cheese servings per week.
• Pastries and sweets: Less than five servings a week. These contain high levels of sugar, fat, and sodium.
• Fried or fast food: Less than one serving a week.

While this diet has many beneficial qualities that may lower the risks of many health issues―hypertension, diabetes, cardiovascular disease, and other maladies present as we age―there are drawbacks. Due to high levels of potassium and phosphorus, those with kidney disease should avoid this diet. Increased consumption of whole grains and other higher calorie foods may be inappropriate for those with diabetes.

For most of us, efforts to closely follow this diet may keep minds sharp and prevent Alzheimer’s disease. For this eating plan to become a part of our lifestyle, keeping a chart for several weeks helps. Below is one example.

To borrow from part of a cliché, the mind is a terrible thing to let waste away. Keep it healthier with the MIND Diet.

 

 

 

 

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What’s for Dinner?

As summer wanes, jazz up your menus with a new dinner salad. You don’t have to be a vegetarian to enjoy a non-meat dish loaded with nutrients that promise fullness.

The tasty Mediterranean Quinoa Dinner Salad uses quinoa (pronounced Keen wah or ke NO ah), a grain crop grown primarily for its seed, as the basic ingredient. If you haven’t tried it, check it out. It’s gluten-free and packed with vitamins, minerals, and about six to eight grams of protein per serving. An added touch of black beans gives even more protein. Other ingredients add flavor, texture, and healthful choices.

Diets eaten in the Mediterranean part of the world include ample fruits, vegetables, nuts, whole grains, and olive oil plus servings of seafood, especially tuna and salmon. Choose this eating pattern to improve blood pressure and enhance heart-health. A recent study showed that those seemingly high-calorie nuts, olives, and oil had little effect on body weight or waist circumference when compared to those who ate a low-fat diet. So enjoy this economical, healthy, and tasty dish.

Mediterranean Quinoa Dinner Salad

1 cup                                      Mediterranean Herb Quinoa (uncooked)

2 to 3 tablespoons                   Black beans

5 or 6                                      Black olives

½ medium                              Tomato Wedges

½ large                                  Sliced cucumber

Pine nuts or toasted slivered almonds to taste

Feta cheese

Olive oil

Cook quinoa according to package directions. Layer ingredients on individual plates. Place ½ cup cooked quinoa on each plate.Top with  black beans, olives, feta cheese, and nuts. Arrange tomato wedges around the edge of plate. Place sliced cucumbers on one side. Drizzle all ingredients with olive oil.

The Lemon Gelatin Supreme, a nice blend of lemon gelatin, marshmallows, and bananas topped with a creamy pineapple sauce, shown here gives a tangy taste to the meal. Finish dinner with a rich chocolate pudding made with non-sugar sweetener and low-fat milk. Or if calories allow, enjoy a dish of your favorite chocolate ice cream.

Try this simple dinner salad and let me know what you think.

 

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Is the Paleo Diet Right for You?

The Paleo Diet, touted for weight loss, has a growing number of followers. What is this diet? Is it right for you? The Paleo Diet, also known as the Caveman Diet or Stone Age Diet, refers to foods available during the Paleolithic Age, when early ancestors weren’t farmers but hunters and gatherers. They depended on food caught or gathered from open fields and forests.

According to Paleo enthusiasts, the diet includes lean meats, shellfish, eggs, fruits and vegetables, and healthy oils (olive and coconut). Restricted foods include dairy, refined sugar, potatoes, salt, refined vegetable oils (such as canola), grains, and all processed foods.

A recent study of older women on this diet caught my attention. The study included thirty-five post-menopausal women who followed the diet for two years and lost significant weight. A researcher not involved in the study pointed out that those conducting the study veered from a true Paleo Diet to one that mimicked much of the Mediterranean Diet, an acceptable plan for healthy eating. A study of only thirty-five subjects concerned me.

What can we believe? In January 2016, the U. S. News & World Report listed scores of the most common diets based on a scale from 0 to 5. The Paleo diet had a 2.0 overall score. On weight loss, it scored 1.9. The score for healthy eating was 2.1, and the magazine ranked “ease to follow” at 1.7.

The magazine rated thirty-eight diets, divided into nine categories. How did the Paleo Diet fare? For Best Overall Diet, it ranked number thirty-six, tied for next to last place with the Dukan Diet, and came in last for Best Weight-loss Diet. Not only that, to follow this diet requires more home preparation, thus more kitchen time ― a sparse commodity for busy families. It also tends to cost more.

Supporters of this diet claim it leads to a healthier, fitter, disease-free life. In actuality, it fails to provide a number of needed nutrients. Exclusion of dairy makes it difficult to get recommended levels of calcium and vitamin D. Limited grains and pulses (legumes) restrict needed fiber in the diet.

Before we embark on any diet plan, it’s wise to learn the pros and cons. When tempted to follow popular diets whose claims sound too good to be true, think again. They probably are.

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Tea Time―Healthy Anytime

I am a longtime hot tea fan. For decades, anytime has been tea time for me. While others order a different favorite brew, as I do occasionally, I prefer black tea. Now comes evidence of my reward for my beverage choice. As little as one cup per day may improve health.

Tea contains flavonoids which have antioxidant properties. Flavonoids come from a broad category of non-nutritive phytochemicals found only in plants. These substances help to maintain health in varied ways. Other familiar phytochemicals include carotenoids, isoflavones, phenolic acids, and many more. It is estimated that hundreds of phytochemicals are yet to be identified. Tea has one of the highest concentrations of flavonoids of any plant. The type and amount in tea varies depending on several factors.

While antioxidants are in a different category, some phytochemicals have antioxidant properties, meaning they can help prevent or delay damage to cells and tissues. Antioxidants are found in both plant and animal sources.

Green tea has more of the flavonoid called catechins. Black tea, which has been fermented or oxidized, contains more of the flavonoids theaflavins and thearubigins. Both are water-soluble and readily absorbed into the body. For maximum concentration of flavonoids, steep tea for at least one minute. The longer the brew time, the higher the concentration of flavonoids and increased health benefits.

How is tea effective in health promotion? Research shows several conditions affected by flavonoids and perhaps other unidentified phytochemicals.

• Heart disease: Tea drinkers may be more than one-third less likely to have a heart attack. Calcium deposits are linked to heart disease and other cardiovascular events. Buildup of these deposits, associated with plaque development in coronary arteries, is less in those who drink tea.
• Dementia: Older adults with high levels of calcium plaques in their arteries are more likely to develop dementia earlier than those without calcium buildup. As in heart disease, tea seems to decrease the accumulation.
• Neurological conditions: Antioxidants in tea have possible neuroprotective agents and may prove to reduce risks for Parkinson’s and Alzheimer’s disease.
• Other diseases: Researchers have found favorable, but not conclusive, evidence of lower risks of skin disease, cancer, excessive weight, and other maladies in tea drinkers.

But is it the tea or something else? Although researchers have not found a direct relationship, tea drinkers tend to live healthier lifestyles. Whatever current and future findings, tea is a wholesome, inexpensive drink that contributes to a healthy diet.

Drink up!

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Keys to Reducing Cancer Risks

Projected new cancer cases in 2016 will exceed 1.5 million. What can we do to avoid being one of those statistics? Excessive body weight is a definite link for increased risk of certain cancers. Two-thirds of U. S. adults are overweight or obese. According to the American Institute of Cancer Research (AICR), one-third of all cancer cases hinge on three weight-related factors.

Eat Smart:    AICR recommends vegetables, fruits, and whole grains make up two-thirds of the meal. More than one-third of people surveyed by AICR claimed cost influenced their failure to eat healthy. The following include AICR suggestions to lower food costs plus my own thoughts.

• Choose lower-cost fresh produce such as carrots, cabbage, sweet potatoes, bananas, apples, oranges and foods in season. Many of these foods, especially vegetables, keep for longer periods of time so stockpile them when grocery stores run specials.
• Stock up on canned foods. Canned fruits and vegetables are convenient and economical. Grocery stores also run specials on many canned items. To save on costs, choose store brands that in most cases are as nutritious as name brands.
• Keep frozen foods on hand if space permits. Frozen foods are quick and easy to prepare and retain nutrients found in fresh fruits and vegetables.

Move More:    Many claim a lack of time as their reason for failing to exercise. Easy ways to move more  include:

• Take five-minute walking breaks. Sitting all day at work or at a desk is detrimental to health. Short breaks will improve physical well-being while giving your brain a break as well.
• Include the family. Use TV commercial breaks for activity challenges for the entire family. Children often relate well to simple family games that involve movement.
• Try new activities or resurrect old ones. Often sedentary past-times have replaced previously active ones. Find a family member or friend to join you in former active interests or join a class involving your favorite activity.

Maintain a Healthy Weight. Next to smoking, excessive weight is the single most important factor in lowering the risks of at least ten different kinds of cancers. In April 2016 the AICR released an updated report relating stomach cancer to extra body weight bringing that number to eleven. The report confirmed other food-related issues that also increased stomach cancer―consuming three or more alcoholic drinks per day and eating bacon, hot dogs and other processed meats.

More than half of the American population are unaware that weight is linked to their risk for cancer. Many find losing weight difficult and don’t know where to begin. The AICR “Cancer-Fighting Fridge” makes other recommendations in addition to those already stated.

• Swap white processed grains for whole grains.
• Make fruit and vegetables front and center
• Replace sweetened drinks with water and unsweetened beverages
• Keep easy-to-grab healthy snacks and meal options visible

May 8-14, 2016 is National Women’s Health Week. This is a great time to consider―not only for women but men as well― what you will do to lower your risk of cancer. Women can find additional age-related guidelines to help make more informed choices.

Knowing that too much weight leaves us more susceptible to unwanted cancer, why do we take losing weight so lightly (no pun intended)? Weight-loss is a challenge, but most of us can do it.

And one last suggestion from AICR worthy of note, support and encourage those making an effort to lose weight. Even small amounts of weight-loss benefit health. Don’t wait another day to begin the road to a healthier you and at the same time help others in their quest.

http://womenshealth.gov/nwhw/by-age/ (paste into browser if link fails to work)

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The Secret to Greater Success with Weight Loss

The tsunami of obesity refuses to let up. Pills and potions may prove worthless or harmful. Cutting out favorite sweets and fatty foods taxes self-control, and special diets may work only for a brief time. What to do? How can we curb the continuing expansion of our waistlines?

We often overlook a major cause of obesity. It’s so easy, yet few practice what it takes. What is this magic bullet? Portion control! Yep, we put too much on our plates and lap up every morsel. My mother would say about my sister, “Her eyes are bigger than her stomach.” She thought she could eat more than she could. That doesn’t seem to be the case with most of us. We fill our plates, and even if we do begin to feel full, we keep eating. It takes our brains about 20 minutes to catch up with our stomach and sense a feeling of fullness.

How do we resolve this problem? Most of us fail to recognize what a serving is. We don’t eat servings, we eat portions. They are different. A serving is a specified amount of a given food from nutritional guidelines. Labeled products list serving amounts. If a product says it contains two servings and we eat the whole thing, then in actuality we have eaten two servings. Foods may vary slightly by products or categories, but a serving size is close to the following scale.

• Fresh fruit—–1 small to medium whole piece
• Cooked fruit——½ cup
• Raw vegetables—–1 cup
• Cooked vegetables—–½ cup
• Meat/poultry/fish—–a piece about the size of a deck of cards
• Cereals—–about ½ to 1 cup (see the box for exact amounts)
• Breads—–1 slice, buns and similar breads are 2 servings
• Milk—–1 cup (preferably skim)
• Nuts—–1 ounce (12 almonds/7 walnut halves)

To keep that scale from climbing, take a look at how much you eat. If you are a hearty eater and tend to pile your plate high, keep serving sizes in mind and consciously eat less. Measure exact amounts of foods eaten at home until you can visualize how much of a certain food is a serving. Below are other tips to help that scale go down.

• When you eat out, consider sharing your meal with another person in your group. Or ask for a take-out box and remove half the food before you begin eating.
• If you choose high-calorie foods such as pizza or sweetened beverages, order the smallest size.
• When you begin to feel full, stop eating.
• Resign from the “clean-plate-club.”
• Discipline yourself not to return for seconds.

A portion size is how much we choose to eat at one time. It may be a half serving, but often it is one and one-half or more servings. Many other factors relate to losing weight such as changing sugary beverages to no-calorie drinks or choosing low-fat dairy products. But serving size is often a culprit that slips up on us. Conquer this bully and watch weight slowly dwindle. What have you got to lose except weight?

Suggested References:

http://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#table-1-1

http://www.heart.org/HEARTORG/Caregiver/Replenish/WhatisaServing/What-is-a-Serving_UCM_301838_Article.jsp#.VvBH_jHmqUk

http://www.heart.org/HEARTORG/HealthyLiving/HealthyKids/HowtoMakeaHealthyHome/Portion-Size-Versus-Serving-Size_UCM_304051_Article.jsp#.VvBI7zHmqUk

 

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Dietary Guidelines―Do We Need Them?

Throughout the 20^th Century, the U.S. Department of Agriculture (USDA) published varied guidelines to help Americans eat healthier. Prior to the discovery of individual vitamins, Wilbur Atwater in the 1890s compiled the first nutrition bulletin. He advocated variety, portion control, calorie maintenance, and affordable diets that emphasized nutrient-rich diets with limited fat, sugar, and starch. The 1940s ushered in the “Basic 7” food groups which were replaced in 1956 with the “Basic Four.” The USDA introduced the “Food Guide Pyramid”  in 1992.

Amplified dietary guidelines appeared in 1980 and is updated  every five years for the general public. The USDA and Health and Human Services now conjointly establish dietary guidelines. Each new edition, compiled by a panel of experts in the fields of medicine and nutrition, builds on the previous guidelines and incorporates the latest information from scientific research.

The 2015-2020 Dietary Guidelines for Americans were released on January 7, 2016. Many recommendations remained the same as previous publications while others were diminished or expanded. New information also surfaced. These are the first guidelines to acknowledge the widespread use of caffeine, a non-nutrient, and suggest upper limits for its use. Information incorporated into the new guidelines seemed more contentious than in previous years. Questions surfaced regarding political influence while opposing factions sometimes appeared to have self-serving motives.

These documents are public domain. The complete report can be accessed at http://health.gov/dietaryguidelines/2015/guidelines/. Identified below are the five categories recommended in the 2015 Dietary Guidelines.

1. Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.
2. Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.
3. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.
4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.

5. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.

What purpose do these guidelines serve? Here are a few considerations.

• With nearly 70 percent of our nation overweight or obese, these guidelines can help people achieve a more reasonable weight for better health.
• Several illnesses and diseases result from environmental causes. Many of those could be abated or eliminated with appropriate diets.
• Foods at the check-out easily persuade us to buy foods we don’t need or really want because of visual temptations. Aldi grocery stores declared support of a healthier food supply by replacing candies and less nutritious foods at the check-lanes with nuts, dried fruits and granola bars.

The above is not intended as a complete list. Dietary guidelines serve many purposes in giving directions for the public to remain healthy and extend longevity. Whatever flaws may exist in each new addition, these suggestions can help us maintain optimum health and well-being. The wise consumer will not ignore them.

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Do You Eat More than You Think?

As a child, i recall my Mother often saying, “their eyes were bigger than their stomachs.” She referred to those, usually  children, who filled a plate with more food than could be eaten. Adults do the same, except many times they continue to eat until they become overstuffed and miserable. When we’re hungry, normal portion sizes may look too small to curb a famished appetite. American may underestimate the number of calories consumed daily by as much as 25 percent.

Unfortunately when we wolf down more food than needed, the stomach stretches and the girth grows wider. One major cause of obesity in our society is continual overindulgence from oversized portions.

Overeating isn’t new. Gluttony is consuming more food than the body requires. Even ancient documents, including the Bible, talked about gluttony. If appetite can’t be trusted, how can we determine healthful portion sizes?

To abate this growing trend of increased serving size, thus too many calories, learn what is considered as a serving size. WebMD at http://www.webmd.com/diet/control-portion-size?page=2 gives a US Department of Agriculture list of what constitutes a serving size. The article has sage advice to help people control the amount eaten. It also gives comparisons to varied objects to use instead of attempting to remember specific ounces and cups. Some examples include:

• Vegetable or fruit:       size of your fist
• Meats, fish, poultry:    size of a deck of cards
• Pancake:                    size of a compact disk
• Potato:                       size of a computer mouse       

The June 2013 issue of Food Insight also provides helpful steps to reduce portion size.

• Step 1. Write down what and how much you consume. What do you really eat? Put your usual serving on a dish and then measure to see the actual portion size.
• Step 2. Measure a fixed amount of some foods and drinks to see what they look like in your glasses and on your plates. I have found this very revealing. It also gives you a future guideline to know what a portion size is in your favorite bowl, glass, or dish.
• Step 3. Measure out small amounts to eat and drink and eat slowly to satisfy hunger.
• Step 4. Pay attention to feelings of hunger and satiety. Many of us hang on to that “Clean plate club,” especially if we are eating someone else’s food. We keep eating way beyond our satiety level. Learn and use the “push principle.” Push your plate away when you have eaten adequately.

To these I would add Step 5. Check labels on individual packaged snacks. We often assume these are one serving portions, but the label may reveal it is one and a half or two servings.

Portion control has become a universal problem. Check what you eat and make positive changes to reduce calories. The above suggestions can help.

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How Important Is Breakfast?

While many believe skipping breakfast is the ideal solution to cutting calories and losing weight, possibly the opposite is true. New research confirms that food within the first few hours of the day may promote better health. Skipping breakfast possibly will cause:

• Worse eating habits. Fasting at breakfast causes the brain to seek high-calorie foods. Even pictures of high-calorie foods trigger areas of the brain linked to reward and pleasure of eating.
• Greater hunger. Those who fail to eat in the early morning are more likely to become hungry and seek calorie-laden foods.
• Reduced activity. Individuals who skip breakfast tend to be less active.
• Increased waist size. Adults who skipped breakfast as children and continued into adulthood may have a waist size nearly two inches greater than breakfast eaters.
• Increased risk of heart disease. Those adults who have continued to skip breakfast since childhood acquire greater risks for heart problems.
• High cholesterol. Skipping breakfast can elevate cholesterol levels.

It does matter if you break that fast with breakfast after a night without food. Some people say they can’t eat when they arise in the morning. Even something simple like yogurt or a high-protein breakfast drink or bar can help. Give it a try for a few weeks. It could improve your health. Not only that, you may even lose a pound or two. Now to most of us, that’s important.

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