How Do We Change Eating Habits
It is so easy to tell someone what should be done, but it is difficult to change set patterns of behavior. This applies to all facets of our lives including eating habits. In the September issue of "Tufts University Diet and Nutrition Letter," James O. Prochaska, Ph.D. describes the six stages of change. We hear a lot of talk about willpower, but Dr. Prochaska calls it commitment. Commitment is just the beginning. Even when there is the desire to change, there are frequently times when the old behaviors return. This is not a good reason to give up. It generally takes a person more than one try to change, and the person that tries again after a relapse is more likely to succeed the next time.
Precontemplation is the first step toward change according to Dr. Prochaska. At this stage the person has no intention of changing. At this time there is opportunity for the person to be made aware of the significance of the problem that needs to be changed. A health problem, visit to a medical doctor, milestone birthday, or simple observation may make the person aware that some change is needed.
The next step is contemplation. This is the time when the person acknowledges that a problem exists, and plans the necessary action. This is also the time when the start of change is put off until the perfect time or next Monday, whichever comes later. The focus during this stage is on the negative consequences of not changing; such as what will happen to my health if I continue to gain weight or consume foods high in fat, sugar, or salt.
The preparation stage means that a person has the action needed for change scheduled to begin within the next month. A specific date is set to start the changed behavior. The focus moves from the negative consequences of not changing to the positive results from the planned change in behavior. The person looks at the benefits of improved health, and the benefit of feeling and possibly looking better as a result of the change in eating habits. This is a time when their intentions to change are made public.
The Action phase is when the behavior change is actually initiated. At this time the person needs to adjust the environment to be conducive to change. This may mean removing undesirable foods from easy access, and spending time with people that are supportive of the change that is being initiated. Whatever can be done to avoid the past poor behaviors, and encourage the positive change should be done. It is difficult to change established behaviors, so don’t tempt yourself. If there are particular foods that are a temptation, remove them from easy access, at least until the behavior change is established. Having potato chips, ice cream, or your particular dietary weakness readily available when momentary lapses occur in commitment, will set the stage for a set back that could lead to feelings of failure. Rewards that are not associated with the former poor habits are helpful.
The maintenance phase is difficult. Starting a new project or change is challenging and exciting, but the real challenge is maintaining the behavior change. Changing eating habits to affect health in a positive way needs to be long term or for life. There will probably be times when the old way of acting will surface. Feelings of depravation will result if a favorite food is forever denied. It may be easier to occasionally go out and purchase just one serving of a favorite food to avoid overindulgence. Having large amounts of a food that is not included in the improved dietary plan could sabotage your efforts. If there is a temporary return to former eating behaviors, it is important not to think that the whole change process was a waste and give up. There will be special occasions and times when it is difficult to follow the new improved behavior, but that does not mean that you cannot get back on track.
The last step is termination. Hopefully after an extended period of carefully watching the dietary intake, the new behavior becomes normal. Generally an improved dietary intake is a lifelong process, but remember it is not realistic to assume that you will never eat a favorite food again. The secret is to limit the exposure to troublesome foods. The feelings of accomplishment, and the health rewards can be great; so if at first you don’t succeed, don’t beat yourself up, try again. Good luck and good 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.
Eating to Control Blood Cholesterol Levels
Cholesterol has a bad reputation, but it serves many positive functions in the body. Cholesterol is like many things in this world, too much of a good thing can be a problem. A high level of cholesterol in the blood is a major factor for Atherosclerosis. Atherosclerosis is a condition where a substance called plaque builds up inside the arteries and can gradually reduce or cut off the blood supply to parts of the body. If this happens in the heart, the result is a heart attack. In the brain the inadequate blood supply results in a stroke. Muscle cramps and pain can result after exercise if the blood supply is reduced in the legs. High blood pressure, obesity, high blood cholesterol, and diabetes are factors that increase the chances of plaque forming and eventually cutting the blood supply to parts of the body. To prevent plaque build up or possibly reduce it, a diet low in fats and cholesterol, exercise, and weight loss can make a big difference.
The human body makes about two thirds of the cholesterol that is found in the blood. Heredity, smoking, dietary intake, and exercise affect the blood levels of cholesterol. Dietary cholesterol is only found in animal products. Cholesterol is found in the lean and fat portions of the meat. Shrimp, liver, and organ meats are high in dietary cholesterol. Diets high in fats, particularly saturated fat, seem to have a greater effect on blood cholesterol levels than the amount of cholesterol consumed in the diet. High intakes of saturated fat will increase the level of blood cholesterol in almost everyone, while high dietary intakes of cholesterol affect the blood levels of only a few people.
Saturated fats are found mostly in animal fats, such as meat fats, lard, butter, and cream.
To limit the intake of saturated fat, avoid bacon, bacon drippings, sausage, high fat luncheon meats, fatty ground meats, prime cuts of meat, poultry skin, whole milk, and dairy products that are not reduced or low fat. Removing the visible fat from meats and the skin from chicken will help reduce saturated fat. Not all saturated fats come from animals. Palm or palm kernel oil, coconut oil, hydrogenated shortening, and cocoa butter are saturated fats that come from plant sources. These products can be avoided by careful reading of the ingredient list on a product.
The total amount of fat consumed is a factor in raising blood cholesterol. With the exception of coconuts, olives, and avocado, most fruits and vegetables are low in fat. To keep foods as low as possible in fat prepare without frying, and avoid adding cream sauces, cheese sauces, sour cream, butter, regular salad dressings, and meat drippings. The grain products that are crispy, flaky, or fried will be higher in fat. Pastry, croissants, buttery crackers, and doughnuts should be limited due to their high fat content.
There are a few things to remember to help avoid the damaging effects of high blood cholesterol. Avoid a total fat intake that is high by making low fat choices when possible, and using food preparation methods that don’t add fat to the foods. Use olive, peanut, or canola oil for food preparation when needed; these oils seem to be the least likely to increase blood cholesterol levels. Choose lean cuts of meat, and remove visible fat and skin. It is never too late to start making healthy choices to avoid the damage to blood vessels.
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.
The Importance of Fruits and Vegetables for Health
September 9-15 is National 5-A-Day Week. Five a day is a program to remind Americans to include five servings of fruits and vegetables in the diet each day. In the December 1995 issue of the American Journal of Public Health, it was reported that only 12% of the 8,000 participants of a survey met the 5-A-Day criteria. Health and nutrition professionals set up these special days, weeks, or months to remind us of important topics that busy lives do not give us time to focus upon. In our grab-and-go society, fast food has become a common part of the diet. Planning is required to include three servings of vegetables and two servings of fruit in the days dietary intake. The choices of fruits and vegetables at the typical fast food chain are salads and juice. These are fine choices, but they will not meet all of the nutritive requirements. Raw fruits and vegetables can be a part of eating on the run, but it takes planning ahead to be sure that they are available and ready to go.
Two to four servings of fruits are suggested each day. A serving of fresh fruit is a medium size piece of fruit, such as an apple, orange, peach, pear, or a wedge of melon. A serving of juice is 3/4 cup. One half of a cup is a serving of canned fruit, and 1/4 cup of dried fruit makes a serving. It is good to eat a variety of fruits, and to include one serving of citrus fruit each day.
Three to five servings of vegetables are suggested each day. A serving of cooked or chopped raw vegetables is ½ cup. It takes one cup of raw leafy vegetables to make a serving. Vegetables vary widely in the amount and types of nutrients that they contain. It is important to eat a variety of vegetables to make sure that all of the nutrients are obtained. Each day one serving should be from the dark yellow or green group, such as spinach, broccoli, carrots, or squash.
Fruits and vegetables provide us with vitamins, minerals, fiber, and phytochemicals. Many benefits to health are being recognized as a result of a high fruit and vegetable intake. In the last few years the list of positive benefits from eating fruits and vegetables has grown rapidly. The substances mentioned help to keep the body healthy and functioning properly, help to prevent diseases, and may even play a part in fighting some diseases.
The vitamins regulate the bodily chemical processes that allow the body to get energy from carbohydrates, proteins, and fats. Vitamins also are needed to build body tissue, and help the tissue function properly. Beta Carotene, Vitamin E, and Vitamin C serve as antioxidants which may prevent cell damage. Damage to the cells could lead to some types of cancer, lung diseases, heart disease, and premature aging.
Minerals are used to regulate bodily processes. They have the ability to stimulate muscles and cause a reaction in nerves. The minerals may also become an important part of tissue, such as bone or blood cells.
There are two types of fiber. Both types can be found in fruits and vegetables. Insoluble fiber encourages the elimination of wastes from the body; this may be a factor in the prevention of colon cancer. Soluble fiber helps eliminate excess cholesterol and delays the absorption of sugar. The lowering of cholesterol is positive in the prevention of coronary artery disease. Slower absorption of sugar helps to regulate blood sugar levels.
Phytochemicals are a family of substances found in fruits, vegetables, tea, herbs and spices. These chemicals are showing signs of preventing cancer in several different ways. They sometimes act as antioxidants, and some of them actually affect the enzymes or genetic materials to prevent cancer.
It is easy to see that there are many reasons to increase the consumption of fruits and vegetables. Try adding them to meat or pasta salads, pizza, and sandwiches. Tofu is a vegetable product, so try it. Add fruits to cereal, yogurt, quick breads, or use them to make refreshing beverages. If raw veggies and fruit are kept ready to eat in the refrigerator, they will be more likely to be used for a quick snack.
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.
Beyond the Peanut Butter and Jelly Sandwiches
A new school year brings new challenges, and one of the biggest is non-boring lunches. The school lunch program has new regulations this year to follow the dietary guidelines. This will mean less fat and salt, and more fruits, vegetables, and grains. New recipes have been developed for the program to provide more variety while working toward better health. Even if a child has complained in the past about the lunches, give the school lunch a try.
Even with nutritious lunches available at school, there will be days when a meal is being served that the student will not eat. There are also mom and dad that don’t have the option of a cafeteria, and are tired of the fast food routine. There aren’t the food safety issues, and reheating challenges if there is a kitchen that is accessible, but what do you eat when there are no refrigerator and microwave? It is difficult to keep hot foods hot and cold foods cold enough to avoid the temperatures that allow the growth of bacteria. Foods should not be held at room temperature more than two hours, and if the room is not air conditioned in hot weather, two hours may be too long.
There are ice packs that can be frozen and put in an insulated lunch pack to help keep the food cold. The food should be cold when put into the lunch. These packs are not going to be able to chill down foods and maintain a cold temperature. If tuna salad, egg salad, or meats are to be used to make a sandwich, the filling should be prepared the evening before, so it is thoroughly chilled before adding to the lunch box with the ice pack. If there is no room for an ice pack, a cardboard container of frozen juice can help to keep the food cool; however, sometimes the juice is not thawed enough to drink by lunch. There are also insulated containers that have a lid that can be frozen to keep already chilled meat, cheese, or egg type salads cold. They can be added to the bread for sandwiches or eaten plain at lunch time. These containers would also be great for fruit salads, yogurt, cottage cheese, milk, or puddings which need to be kept cold. If no type of ice pack is to be used, most sandwiches can be made the night before, frozen, and put in the lunch box while still frozen. The frozen sandwich will work best with luncheon meat and cheese type of sandwiches instead of salad type fillings made with mayonnaise. Pickles, lettuce, tomato, or other vegetables that are to be added to the sandwich can be packed separately and added at lunch time so they do not freeze.
Hot foods should also be kept hot to prevent the growth of bacteria that can lead to food borne illness. A wide mouth vacuum bottle provides a means to keep foods hot. The plastic lined insulated containers are less effective than the glass or stainless steel vacuum bottles. Preheating the vacuum bottle with boiling or very hot water will heat up the bottle liner, so it does not cool off the hot food when the foods are added. Pour the water out just before adding the hot food. The preheated vacuum bottle will help to keep the food hot, but the food should be very hot when put in the container. Soups, chili, stew, or beans provide variety to meals. Sloppy Joe or barbeque mixture could be also be kept hot in this way, and added to a bun at lunch time. Beans and rice, or gumbo and rice would be a nice change from sandwiches, especially when the weather turns cool.
Even if a sandwich is expected as part of the lunch, variety in the breads, as well as the fillings, can break the monotony. Whole wheat, rye and other grain varieties in breads, bagel, sandwich rolls, crackers, and pita pockets will add more interest to the sandwich. Remember to add some veggies for the sandwich, like lettuce, shredded cabbage, tomato, pepper slices, bean sprouts, onions, sliced mushrooms, or anything else that might make the sandwich more appealing. Raw vegetables like cauliflower, broccoli, carrots, or pepper strips, can also be put in a zippered plastic sandwich bag with a few ice cubes, and they will be crisp and refreshing by lunch. Raw vegetables mixed with cottage cheese makes a refreshing warm weather meal.
Don’t forget the fruit. Whole fresh fruit may be the easiest thing to add to the lunch. Apples and pears that are to be sliced need to be rubbed with lemon or pineapple juice to prevent browning. Assorted fruits could be eaten with the cottage cheese, mixed with plain, vanilla or lemon yogurt, or enjoyed plain.
Lunch can be more than a peanut butter sandwich, potato chips, and cookies. Adding lots of fruits and vegetable will cut down on the fat and salt, while adding fiber, vitamins and minerals. Imagination can replace granola bars, chips, and cookies while making the lunch healthier.
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.
Cutting Salt by Flavoring with Herbs
It is hard to believe, but August 29th is "More Herbs Less Salt Day." Most Americans consume at least twice the amount of salt and sodium as recommended for health. Salt can play a part in increased blood pressure in some individuals, so for those people it is extremely important to cut the salt and sodium intake. Until a person adjusts to the taste of food with less salt, herbs can help to add flavor. Salt that is used only for flavoring in the recipe can be reduced or deleted. Herbs can be used to improve the flavor in foods when the salt is reduced or deleted, and can also give extra flavor to help season foods when the fat content is reduced in a recipe.
The only reason that salt is used in most foods is flavor. However, salt has other functions in baked goods and home canning. For yeast breads you will need 1/4 teaspoon of salt for each cup of flour to control the action of the yeast. Without this minimum amount of salt, the texture of yeast bread will be poor due to rapid fermentation of the yeast. For other baked products the salt can be cut in half without a noticeable change in the finished product. Salt is used as a preservative in some home canned products, so DO NOT reduce the amount of salt in the canning and pickling recipes. Salt helps control harmful microorganisms by interfering with their growth. Reducing the salt in home canned products may result in spoilage and an unsafe product. The more highly processed foods are generally very high in salt
Herbs are the aromatic leaves and possibly flowers of edible plants. Many times a mixture of more than one herb is used to give an even more interesting flavor. Several types of herbs are associated with Italian cooking, and in this area dill is a popular herb for flavoring and pickling. If you are unfamiliar with the flavor of a herb, you can mix a very small amount in margarine or cream cheese, cover, and place it in the refrigerator for a few hours then try it on bread or plain crackers. You may even want to experiment with combinations of herbs in this way.
When starting to cook with herbs use a small amount and test for flavor; the flavor will get stronger as the food sits. Use an herb sparingly until you are familiar with the flavor. Extended cooking will cause a loss of flavor in the herbs, so add them the last 45 minutes of cooking or add more of the herb at the end of the cooking period. Fresh herbs are milder flavored, so it will take two to three times as much of the fresh as the same herb that has been dried. The flavor from the herb comes from the cut surface of the leaves; the leaves should be cut very finely or crushed to provide more flavor. The easiest way to cut fresh herbs is to use clean kitchen shears. Leafy herbs may lose flavor after two years; check the color, taste and smell to see if they are still flavorful.
Bay, cardamon, curry, ginger, rosemary, and sage are strong flavored herbs. Use a small amount, then test for flavor. Remember that if a dish will be stored before using, the flavor will get stronger. For foods with mild flavor, use less herb, so the flavor of the food is not overpowered. Burnet, chervil chives, and parsley are mild flavored. Mild flavored herbs can be combined with most other herbs, and/or used in larger quantities.
If fresh herbs are to be used within a week, they can be stored in the refrigerator in a tightly closed plastic bag. If it will be a longer time before the fresh herb is used, place them in an air tight container and freeze; the color change that takes place in the freezer will not affect the flavor. The herbs can also be air dried in a dark place, or dried in the microwave.
Growing herbs is fun and it encourages the use of more herbs when they are growing there as a reminder. Basil, bay, chives, mint, oregano, parsley and sage will grow well in pots. The use of herbs adds new interest to the same old recipes. Try adding some herbs, and cutting the salt. You could be healthier, and enjoy the variety of flavors.
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.
Feeding the Athlete
With the start of the school year, the school athlete will be trying to improve the competitive edge. Most athletes realize that there is a connection between what they eat and their ability to perform, but there is no mysterious diet that will replace a good balanced diet and plenty of practice. The basic dietary recommendations apply to the athlete also.
The athlete needs plenty of energy to perform. Carbohydrates are a class of nutrients, and they are the easiest source of energy for the body to use. Carbohydrates are divided into complex carbohydrates and simple sugars. Simple sugars which may be called "sweets", get into the system fast, but they may actually cause the athlete to feel tired after a very short period. The need for complex carbohydrates , also referred to as starches, is stressed in many articles about athletics. The complex carbohydrates are not absorbed into the system as quickly, thus they provide an energy source for a longer period. Pasta is not the only source of complex carbohydrates; breads, grain based products, fruits, and vegetables will also supply complex carbohydrates.
Some carbohydrate can be stored in the muscle and liver for quick energy use. The amount of carbohydrate that is stored in the muscle can be increased with proper conditioning and an above average carbohydrate intake; this is referred to as carbohydrate loading. Carbohydrate loading is most beneficial for endurance athletes. During competition that lasts over an hour, the consumption of a small amount of carbohydrate may delay the onset of fatigue. The carbohydrate during the game could come from a sport drink, a piece of fruit, or diluted fruit juice. High sugar drinks are not recommended.
At the beginning of an athletic performance, it is best for the stomach to be relatively empty to prevent discomfort. The athlete needs to eat a high carbohydrate meal three to four hours before the competition to prevent hunger and fatigue. A meal that is high in fat or protein is more difficult to digest, so may remain in the stomach too long. Carbohydrates are the most easily digested source of energy. Beans or spicy foods may cause stomach distress. High sugar foods may cause foods and/or liquids to stay in the stomach longer, cause fatigue, or cause diarrhea.
After training and after an athletic event the person needs to replace the energy that was stored in the muscle as carbohydrate. The fruits, vegetables and grains supply most of the carbohydrates in a well balanced diet. These types of foods provide carbohydrate for energy as well as other nutrients needed to help the body function properly. A healthy person will be the most likely to perform at their best; to maintain health we need about 40 different nutrients each day. This can be accomplished by eating a variety of foods from the grain, fruit, vegetable, dairy and meat or protein groups. About 60% of the calories should come from carbohydrates, so remember to eat plenty of grain products, fruits and vegetables.
Many advertisements aimed at athletes stress the need for protein and/or amino acids. Proteins are made up of combinations of amino acids. Animal sources of protein contain all of the amino acids that the human body needs, but can not make. Milk, meat, cheese, and eggs will provide all of the necessary amino acids. Most Americans get more than enough protein, but need to be aware of the fat content of their protein sources. Protein is also found in grains, beans, nuts, and seeds. Even if the protein needs of an athlete are greater, the amino acids can be supplied by foods. Excess protein that is not needed for growth, or repair and maintenance of body tissue is used for fuel or converted to body fat. This excess protein can come from the normal diet or protein or amino acid supplements. Excess protein is not an efficient source of energy for the body, and will make extra work for the kidneys.
The carbohydrates are important for energy, but water may be even more important. If an athlete eats a balanced diet and makes sure that they get adequate liquids before, during, and after exercise, they have the best chance of success. Everyone is looking for that magical short cut to improve their performance, but practice, dietary intake, and plenty of fluids give the athlete the best chance.
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.
Reading the Menu for Fat Content
The number of overweight Americans is on the increase, and one of the factors that is credited with contributing to the weight problems is the growing number of meals eaten away from home. One of the concerns with eating out is the high fat content of the foods that are frequently served. Americans have traditionally enjoyed the types of foods that are high fat, so the restaurants try to satisfy the customer. This high fat content in foods also causes problems for people that have a high potential or already have cardiovascular disease or some types of cancer. Even though people say that they want lowfat food choices, the lowfat menu items do not traditionally sell. Until there is enough true demand for healthier foods to justify the addition of these items to menus, you can make wise choices if you know how to read the menu.
The American Institute for Cancer research provides some guidelines in the reading of menus. These are terms that indicate a high fat menu item: au beurre, au gratin, Alfredo, batter-dipped, breaded, bearnaise, creamy, crispy, carbonara, croquette, flaky, fritters, hollandaise, parmigiana, tempura. These terms either mean that the item is fried, is made with a lot of fat, or has a high fat sauce. Fried chicken, fish, or potatoes get almost half of their calories from fat, and contain more than double the calories as the same baked or broiled products. If there is a term on the menu that you do not understand, or if you would like to know how a dish is prepared, ask the person that is taking the orders. Most restaurants will alter the food preparation and will serve the sauce or dressings on the side if you request it; by doing this you can control how much fat is consumed. If you enjoy a lowfat menu item that is offered or wish to have more choices in lowfat entrees, let the restaurant management know. Restaurants want to please the customer in this competitive market.
At fast food restaurants avoid the sandwiches with mayonnaise type sauces and cheese. A good menu choice would be baked or broiled chicken sandwich or a small hamburger. Salads with broiled chicken and low-fat dressings are also an option. Try the side salad with lowfat dressing instead of fries. At sandwich shops, remember that luncheon meats are normally high in fat; sliced turkey or chicken breast will probably be the lowest in fat. Pile the veggies on, and choose mustard instead of mayonnaise and oil type condiments.
When you are facing a salad bar, choose broth based soups, raw vegetables, fresh bread, fresh fruit, beans, and lowfat dressing. Avoid piling on the cheese, eggs, marinated beans, mayonnaise based salads, and regular salad dressing, which can turn your salad into a dish that is high calorie and fat laden.
To avoid the temptation to overeat, curb your appetite with a small snack before you leave for the restaurant. When the portions are large, share an entree with a friend, or take part of it home. An appetizer and salad may provide a more appropriate size meal. Remember to pass up the butter and sour cream, they turn a nutritious vegetable into an high calorie and high fat item.
When dining out was an occasional treat, the high fat menu items were not such a threat to our well-being; however on a regular basis there can be health consequences. The number of Americans that dine out regularly, and the frequency of eating out is continuing to grow. These trends mean that it is going to be more important to choose wisely, since it is no longer an occasional treat to splurge on the rich dinner out.
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.
Liquid Nutritional Supplements
If you were to believe some of the recent advertisement, you might think that it is difficult to be healthy without supplementing your dietary intake with special supplemental drinks. These special formula ‘shakes’ were once considered meals for patients too sick or weak to eat to eat solid foods, for people that were on doctor supervised weight loss programs, or people with specific nutritional needs. These canned beverages are now being advertized as necessary drinks to make us healthier. Unless there is a need to gain weight, these products are too high in calories to consume in addition to the regular dietary intake, and they are not a good substitute for a healthy food intake unless there are special needs involved. The U C Berkeley Wellness Letter points out the meaning of some of the terms used in the sales of these products. It may be helpful to take a look at the terminology and see if you feel that the product meets your needs based on the descriptions used by the manufacturer.
When the word energy is used, that means that the product supplies calories. Many people would like more energy, but do not need excess calories. We get calories from our normal food supply. Many Americans already consume more calories than we need for our relatively sedentary lifestyle. The amount of calories supplied by these products range from 200 to 360 calories per serving. A healthy person could get calories that are low in fat from eating fruits, vegetables and grain products. The calories in most supplemental drinks come from skim milk, sugar, and vegetable oil.
The high protein drinks offer from 10 to 16 grams of protein. Most Americans consume plenty of protein; consuming amounts of protein that are much greater than the body’s needs, does not make muscles grow any faster. The protein consumed above what the body needs for growth, maintenance, and repair will be used for energy or converted and stored as fat. Using large amounts of protein for energy creates extra work for the kidneys. Each glass of milk provides eight grams of protein, and there is protein in meats, poultry, fish, eggs, dry beans, nuts, and even in the grain products.
Look at the label to determine the amount of fat. Many are low in fat, but not all of the brands qualify as low fat. Fat supplies calories and some vitamins, but an excess intake is associated with health problems.
No single food supplies everything needed by the human body. Since some of these products were developed to help people maintain their nutritional status on a short term basis, they advertise "complete nutrition". It may be nutritious enough to prevent deterioration of the body on a short term basis, but we get other benefits from the food we eat besides nutrients. A lot of research is pointing to the benefits of fruits and vegetables that are provided by natural substances and fiber found in these foods. These beverages were not designed as a long term substitute for food in healthy individuals. Supplemental drinks may serve the purpose as a convenience, but there are many nutritious foods available to the healthy individual that take very little preparation.
Unless your doctor recommends that you use these supplemental drinks, a balanced diet will provide you with all the energy and nutrients you need. The human body is designed to use food for nourishment. Research is continuing to provide us with insight into the function of various components of food that were previously not understood to be important. It is great that nutritious supplemental drinks are available when it is impossible to eat enough food to meet the needs of the body, but why give up the pleasure of variety in tastes and textures that come with eating a variety of foods.
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.
Let’s Get Physically Active
The attention of many Americans has turned to the Olympics. It’s amazing to see what the truly physically fit athlete can do. Many of us wish that we could be in such magnificent physical shape, but we can’t devote our whole life to fitness training. Does that mean that there is nothing that can be done to help our physical well-being? One of the Dietary guidelines suggest that food intake should be balanced with physical activity. Fitness and proper dietary intake should lead to the best health that is genetically possible and a better quality of life. The Surgeon General recently released a report on fitness. The report describes fitness as a condition that helps us look, feel, and perform up to our potential. Since we are individuals, fitness is not the same for everyone. It is affected by age, sex, heredity, personal habits, exercise, and eating habits.
Before you start any fitness improvement program, remember to be patient. Start any exercise program slowly to prevent injury and extreme soreness. It takes awhile to experience the benefits of an exercise program. If you are over 35 year of age or have chronic health problems, discuss your planned fitness program with your doctor. In a moderately healthy person, or a person following doctor’s advice, fitness should have a positive affect on the heart, lungs, muscles, bones, mental alertness, and emotional stability.
There are four basic components to physical fitness. Even though each of the types of exercise will be discussed separately, one type of activity may provide more than one of the components of physical fitness. To improve fitness, the exercise program must work the body above it’s normal resting level, and be done at least three times a week. The intensity, frequency, and/or duration of the activity will need to be increased as fitness improves for further improvements in fitness to occur.
The cardiorespiratory endurance component allows the heart and lungs to deliver the oxygen and nutrients needed by the tissue cells, and remove the waste products over a sustained period of time. To produce cardiorespiratory endurance it takes a 20 minute exercise period at least three times a week. This is the aerobic type of exercise such as walking, running, cycling, or any type of continuous action.
The muscular strength component refers to the ability of a muscle to exert force for a short period of time. Muscular strength is improved through a minimum of two twenty minute sessions that exercise all the muscle groups. Weight lifting is the most effective way to increase strength.
Muscular endurance is the ability of muscle to do repeated contractions or exert force for an extended period. To build muscular endurance, three 30 minute sessions each week such as calisthenics, push-ups, situps etc. will be needed. Running increases leg muscle endurance, and swimming increases upper body muscle endurance.
The flexibility component includes the ability to move joints and muscles through their full range of motions. Flexibility can be enhanced by 10-12 minutes of daily slow stretching without bouncing. This can be a part of the cool down.
Before the exercise begins a warm-up of 5-10 minutes of movement that simulates the type of activity that you will be engaged in helps to prevent injury. Flexibility training can be a portion of the warm-up.
During exercise wear appropriate shoes and clothing that is comfortable. Avoid exercising in high humidity and heat, and do not exercise immediately after a large meal. The type of activity, and the time of day can be determined by personal preferences and individual lifestyle.
There are many benefits to regular exercise. Cardiovascular disease, high blood pressure, colon cancer, non-insulin dependant diabetes, arthritis, osteoporosis, falling, and obesity can be decreased by regular physical activity. Many of these health problems also have ties to dietary intake. Many Americans are sedentary and eat a diet that does not enhance their chances for health. The majority of us will not look or perform like the Olympic athletes, but look at what we could do for our 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.
They’re Back!!!
They’re green and they’re back, but they aren’t from outer space. They are the fresh green beans. If you are not sure what to look for, they should be tender pods with small seeds, pliable and velvety feeling. If they are hard, tough or scarred, they are not top quality. The new varieties are more tender, so they do not require the long cooking times that the old time varieties required. The new varieties do not contain strings that need to be removed either.
Store fresh whole green beans in a plastic bag in the refrigerator to keep them fresh for several days. The plastic bag prevents the loss of moisture. The beans should not be washed until ready to use. Several washings in clean, cold water may be needed. After each washing , lift the beans out of the water to allow sand and dirt to sink to the bottom of the container.
The beans may be used raw for dips or salads. A minimum amount of nutrient loss will occur if the beans are trimmed and cut just before cooking. The ends should be trimmed, and the beans may be snapped, cut into one inch lengths, or left whole.
For a different approach, stir fry the beans in a small amount of oil for five to eight minutes, and garnish with pimento strips. If the more traditional approach is what you like, the cooking goal is to retain the best color, flavor, and the highest amount of nutrients. To achieve these results, use about one inch of boiling water in the pan for one pound of green beans and cook the first few minutes without the lid to retain the nice color. Beans will be cooked to the tender crisp stage in 13 to 15 minutes. Overheating causes loss of color and nutrients.
If you are blessed with an abundance of beans, and you may want to preserve some for later use. The beans can be frozen or processed in a pressure canner. For freezing, the most tender young beans are best. The beans need to be washed and blanched to prevent changes in color and flavor caused by enzymes. The beans should then be cut into one to two inch pieces or sliced lengthwise. If it is preferable to have the beans loose, so they can be poured from the package, freeze on a tray before packing. The beans should be packed in moisture/vapor proof container or bags.
More mature beans are better for canning. Soft water or very tender beans may lead to a mushy canned product. Hard water may make the canned green beans tough. The beans must be hot packed and canned in a pressure canner to provide a safe product. Green beans are low in acid, so without the use of a pressure canner to get the temperature up to 240EF., the deadly botulism food poisoning is possible. For exact canning instructions contact your local University Extension center, and they will be able to supply you with this material at no charge.
The green beans are a good source of fiber, and they are naturally low in calories. One pound of green beans makes five to six servings. Try them raw, seasoned with herbs, or stir fried for a break from the ordinary. Aren’t you glad that they are back in season?
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.