Winter 2008: To Your Health

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How to Maintain Your Weight Over the Holidays

As the air gets nippier and those scarves and mittens make their first appearance, that warm fuzzy feeling begins to encompass our bodies—it’s holiday time! Ready or not the feasts begin with Thanksgiving, the start of the holiday season, and go through to New Year’s. With all the festivities and celebrations, keeping tabs on your weight during the holiday season can be an overwhelming challenge. Between parties, family dinners, and cookie baking, there’s plenty of temptation to desert exercise and healthy eating habits. The good news is that there are many strategies one can use to keep holiday eating on the right track. Here are some holiday tips to help you stay on track:

• Exercise: Find time to exercise during the holidays. This will help you survive this time of year without putting on the extra pounds. Let’s face it; you are bound to take in a couple of extra calories during these three months. Just because the temperature is slowly dropping doesn’t mean that physical activity should go with it. Exercise will make you feel better and will help you burn off those extra calories. If the gym makes you want to hit the sheets, try sledding or ice skating!
• Don’t go in hungry: Eat a light snack before going to holiday dinners or parties. Arriving famished means that are you are more likely to overeat and less likely to resist temptations. Try eating a piece of fruit, a small container of yogurt, or a string cheese before you go.
• Don’t skip meals: While it’s tempting to skip meals to allow yourself more leeway at holiday dinners, think again! When you skip a meal, you are setting yourself up for a major binge at dinner to compensate for your lack of calories. You will be so hungry that by the time you get to that meal, you will forget about any sort of control or moderation. Eating normal healthy meals will help keep your hunger at bay so you can properly enjoy holiday foods without going overboard.
• Enjoy what you love: We all have those certain foods that bring us back to our childhood and make the holidays so much more special. We don’t need to totally deny ourselves of these pleasures. Go ahead, indulge! Keeping your portions in check will prevent late night binges. Try taking a portion of your favorite food and only eat half. Enjoying a sense of moderation is key to maintaining your weight.
• Limit alcohol: I’m sure you find yourself “toasting” to the holidays pretty often during the holiday season. Although it is important to drink liquids, alcohol is a high calorie drink that not only dehydrates you, but may cause you to lose your self control and consume unhealthy foods you may otherwise not consume. For an easy alternative, consider a wine spritzer or save the first toast for when the main dish arrives, sipping your four-ounces throughout the rest of the meal.

For tips on how to modify your favorite holiday recipes, click here.

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Getting Enough Vitamin D When the Weather Chases You Indoors

As you may know, the message about the sun is simple—avoid it, slab on the sunscreen, and stay under as many trees as possible. While the “stay-out-of-the-sun” precautions have gained much interest amongst the public over the past 10 years, has SPF 80 taken it a little too far? Avoiding cancer and premature aging is a number one priority, though a drop of sun can go a long way. Recent research is showing that we need a little more of the sunshine vitamin—vitamin D!

Combined with calcium, vitamin D is necessary for healthy bones. While vitamin D and calcium are part of the treatment for osteoporosis, it has also been recognized as a vital part of preventing heart disease. Recent studies suggest that low vitamin D levels are associated with a 60% higher risk of cardiovascular events, such as a heart attack. According to Robert Simpson, Ph.D, a professor of pharmacology in the University of Michigan Medical School, vitamin D affects the pumping mechanism of the heart as well as its cell structure. In addition, it plays an important role in the prevention of the symptoms associated with heart failure.

Recommended Vitamin D Intake:

200 IU (international units) per day for adults 19-50 years old
400 IU per day for adults 51-70 years old
600 IU per day for adults age 71 and older
200 IU per day for children

**Note: The American Academy of Pediatrics has recommended doubling the amount of vitamin D for infants, children, and adolescents. The recommended intake has changed from 200 IU to 400 IU per day, beginning in the first few days of life.

How Do You Get Vitamin D?

Very few foods naturally contain vitamin D, so Americans rely heavily on fortified foods and yes, the sun! Experts suggest that at least 15 minutes of direct sunlight a few times a week is enough to achieve the recommended dose. The amount of sunlight needed to produce an adequate supply of vitamin D depends on several factors:

• Time of Day: The sun’s rays are the most intense between 10 am and 2 pm.
• Season: The sun delivers more radiation during the summer months.
• Environment: 80% or more of the sun’s rays penetrate clouds, but window glass blocks UV radiation.
• Location: Sunlight is less intense in the northern and southern latitudes than near the equator. A sun worshiper in Florida receives 50% more radiation than one in Maine.
• Use of Sunscreen: Sunscreen protects the skin against sun damage, but it also blocks the UV light necessary for vitamin D synthesis.
• Skin Type: Light-skinned people absorb UV rays more quickly than dark-skinned people.

Reference: Wang TJ, et al. Vitamin D deficiency and risk of cardiovascular disease. Circulation. 2008; 117.

Visit our special web section for food sources of vitamin D.

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“Check Your Neck”—January is Thyroid Awareness Month

The American Association of Clinical Endocrinologists (AACE) has declared January Thyroid Awareness Month. The AACE encourages everyone to become active in maintaining a healthy thyroid in order to avoid cancer and other diseases associated with this butterfly shaped gland.

The thyroid gland is one of the endocrine glands that produce hormones to regulate physiological functions in your body. While the thyroid is a very small gland, it has a very large job. By secreting hormones, the thyroid affects the rate at which the metabolism works. You can think of your thyroid as a car engine that produces the energy required for your body to operate. The hormones that the gland produces instruct your cells to perform at a certain rate. Just as a car will not drive without gas, your thyroid cannot function without iodine. Iodine is taken into your body through the diet by consuming iodized table salt, seafood, bread, and milk.

Before the 1920’s, iodine deficiency was common in the Great Lakes, Appalachian, and Northwestern U.S regions and in most of Canada. The government decided to step in and introduced iodized salt. This has virtually eliminated the “goiter belt” in these areas. However, unfortunately approximately 40% of the world still remains at risk for iodine deficiency. Symptoms of iodine deficiency are:

Goiter: Without adequate iodine, the thyroid enlarges (developing a goiter) as it tries to keep up with the demand for hormone production. Symptoms of a large goiter include choking, especially when lying down, and difficulty swallowing and breathing.

Pregnancy-related problems: Iodine deficiency is especially important in women who are pregnant or nursing. Children of mothers with severe iodine deficiency during pregnancy can have mental retardation and problems with growing, hearing, and speech. Fortunately, congenital hypothyroidism due to iodine deficiency is the most common preventable cause of mental retardation in the world. Even mild iodine deficiency during pregnancy may be associated with low intelligence in children.

Thyroid problems affect as many as 27 million Americans, though more than half remain undiagnosed. A thyroid dysfunction occurs when the thyroid gland in your neck secretes too much or too little hormone. Amongst the most common problems are hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid).

Hypothyroidism: An underactive thyroid occurs when the thyroid gland does not produce enough thyroid hormone to meet the body’s needs. Without enough thyroid hormone, many of the body’s functions slow down. About 5% of the U.S population has hypothyroidism. While it is fairly common amongst people older than the age of 60, women are also more likely to develop it than men.

Hyperthyroidism: An overactive thyroid is a disorder that occurs when the thyroid gland makes more thyroid hormone than the body needs. About 1 % of the U.S. population has the disorder, while women are 5 to 10 times more likely to develop hyperthyroidism than men.

The American Thyroid Association recommends that adults, particularly women, have a blood test to detect both underactive and overactive thyroid problems every 5 years starting at the age of 35. Getting tested routinely helps uncover the problems—especially ones that are not physically noticeable by your doctor.

Women who are pregnant or seeking to become pregnant should be screened and given routine advice with respect to assessing their thyroid function. Of four million children born every year in the United States, about 3% are born to women who have low levels of thyroid hormones.

Don’t let thyroid disease be left untreated. Click here for steps on how to check your neck properly.

Make sure your thyroid is functioning correctly. Click here for a list of common symptoms of hyperthyroidism and hypothyroidism.

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This February Don’t Just Wear Red—Eat Red!

The month of February is about more than Valentine’s Day and chocolate. February is heart month—a time to take stock of your heart. To acknowledge the importance of the ongoing fight against cardiovascular disease, Congress has kept up with its long tradition and designated February 2009 as “American Heart Month”. It is a month to celebrate heart health awareness and to educate the public on preventative measures to be taken to reduce risks associated with heart disease. Heart disease is the leading cause of death in the United States and is a major cause of disability. In the United States, coronary heart disease is the most common type of heart disease, often appearing as a heart attack. In 2008, about 770,000 Americans will have a new coronary attack, and about 430,000 will have a recurrent attack.

In 2002, the National Heart, Lung, and Blood Institute established the national campaign “The Heart Truth” to raise awareness amongst women of the dangers of cardiovascular disease. Through this campaign, millions of women across the country have come to recognize the red dress as an important reminder to make healthy choices for their heart and encourage others to do the same. The Heart Truth campaign kicks off American Heart month by bringing the Red Dress to life! Millions of people are spreading The Heart Truth on February 1st by wearing the Red Dress Pin on their shirts to show their support for women’s heart disease awareness.

In addition to wearing red during the month of February, Americans are encouraged to eat heart-healthy red foods during the first-ever National Eat Red Week, February 4-10. Researchers have suggested that the pigments that make up the red color in many fruits and vegetables contain powerful antioxidants that may help reduce inflammation and certain risk factors of heart disease. Cherries, especially tart cherries, red grapes, tomatoes, and red chili peppers are loaded with phytonutrients that help our hearts, arteries, and veins.

• Tart Cherries:Tart cherries get their deep red color from disease-fighting substances called anthocyanins. A researcher in Michigan State found that tart cherries contain the highest concentration of anthocyanins, 30 to 40 grams in every 3 ounces of the fruit! Sweet cherries only deliver half the amount of anthocyanins than tart cherries. What is great about these cherries is that they are available year-round as dried, frozen, and in juice form. In addition, they are extremely versatile and can be eaten at any meal.Research recently published in the American Journal of Clinical Nutrition revealed that tart cherries rank 14 in the top 50 foods for highest antioxidant content per serving size. This surpasses the well-known antioxidant foods like red wine and dark chocolate!
• Red Grapes: These grapes contain resveratrol, a flavanoid found in the skin of the red and purple grapes (and therefore in red wine as well). These flavanoids improve blood flow by relaxing the muscles surrounding our blood vessels, making it easier for blood to flow through the vessels.
• Tomatoes: Tomatoes contain lycopene, a red pigment found to significantly reduce the risk of heart disease. Since lycopene is not produced in the body, you can only obtain it’s benefits by eating food rich in lycopene. Tomato products, such as tomato juice, ketchup, and tomato sauce are great ways to sneak lycopene into your diet. Other foods do in fact contain this powerful antioxidant, such as pink grapefruit and watermelon, though lycopene is best absorbed by the body when it is consumed in processed tomato products, rather than fresh tomatoes. However, cooking fresh tomatoes with a little oil (try olive oil) greatly increases absorption.
• Chili Peppers: Fire up your taste buds with chili peppers and help protect your heart! The phytochemicals found in chili peppers act as antioxidants in the first step of atherosclerosis, hardening of the arteries. It blocks the cholesterol in our blood from changing into the “bad” cholesterol known for causing heart disease. In addition, capsaicin, the compound found in chili’s that gives these peppers their hot appeal, aids in reducing cholesterol and triglyceride levels, further reducing our cardiovascular disease risk.

References:
Halvorsen BL, et al. Content of redox-active compounds in foods consumed in the United States. American Journal of Clinical Nutrition. 84:95-135. 2006.
National Heart, Lung, and Blood Institute.
Adding red foods to your meals are a great healthy start, but taking it up a notch will further protect you. Click here for 5 simple changes you can make today towards a heart healthy diet.

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The Importance of Folate in the Prevention of Birth Defects

The National Council on Folic Acid (NCFA) is celebrating National Folic Acid Awareness Week, January 5 – 11, 2009. The focus is on the importance of folic acid in the diet of women who may become pregnant.

Folic acid, also known as Folate, is one of the B vitamins and has very important functions in the body regarding the division of cells. It received its name from the Latin word “folium”, meaning “foilage”, because it is found in nature’s leafy green vegetables. While it does aid in the absorption of vitamin B12, DNA synthesis, and the maturation of red blood cells, folic acid plays an important role in the prevention of birth defects.

You may ask yourself, what’s the connection between folic acid and birth defects? Pregnancy is a time of growth where rapid cell multiplication takes place to form the baby. During the first trimester of pregnancy, one of the biggest fears for a parent comes from the threat of congenital defects (Neural Tube Defects), such as spina bifida (incomplete closure of the spine) and anencephaly (brain defect). Folic acid has been found to be an effective weapon against these birth defects. Statistically, neural tube defects occur in approximately 3,000 pregnancies each year. Beginning in 1998, the Food and Drug Administration has required the addition of folic acid to enriched breads, cereals, flours, pasta, rice, and other grain products. According to the Centers for Disease Control and Prevention (CDC), since the introduction of fortification, rates of neural tube defects have decreased by 26%.

Despite the fact that folic acid is widely available and easy to consume, it is estimated that only one-third of women of child bearing age in the U.S. are actually taking the recommended daily dose of 400 micrograms (mcg) a day. Therefore, it is crucial that a pregnant woman take sufficient folic acid during the first few months of pregnancy or even before conception to reduce these risks. Since most pregnancies are unexpected, it is recommended that all women of childbearing age take the 400 micrograms (mcg) of folic acid every day.

While folic acid is extremely important for pregnant women, it is essential for men and women of all ages as well. Recent research has shown that folic acid plays a role in preventing heart disease, stroke, some cancers, and possible Alzheimer’s disease. It works with Vitamin B6 and B12 to reduce levels of homocysteine. Elevated levels of homocysteine in the blood have been linked to an increased risk for heart disease.

Reference: Wald DS, et al. British Medical Journal. “Folic Acid, Homocysteine, and Cardiovascular Disease: Judging Causality in the Face of Inconclusive Trial Evidence”. 333:1114-1117. 2006.

How much folic acid do you need? How can you get folic acid? Visit our special web section for recommended daily intakes and food source sources of folate.

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Feature Food of the Month: Persimmon

Persimmons are a brightly colored, glossy orange red skinned fruit. Originating in China, persimmons were brought to the United States in the 1880’s and have been growing in California ever since. This juicy fruit is an excellent source of vitamin A, vitamin C, and is rich in fiber. One medium sized persimmon contains 118 calories and a whopping 6 grams of fiber!

Although there are many varieties of the persimmon, only 2 are commercially available:

• The Hachiya persimmon makes up about 90% of the available fruit. It has an acorn shape and is quite tart until it becomes soft.
• The Fuyu persimmon has recently been gaining popularity in the U.S. Similar in color to the Hachiya, though looking like a squashed tomato, this variety is smaller, sweeter, and is edible while it is still firm.

Availability, Storage, and Selection

Persimmons are widely available from September through December, peaking in November. When choosing persimmons, pick ones with deep red undertones. Look for ones that are round, plump, and have glossy and smooth skin. Avoid those with blemishes, bruised or cracked skin and missing green leaves at the top.

Select persimmons that are ripe only if you plan to eat them immediately. Otherwise buy firmer fruits and allow them to ripen. You can ripen persimmons at room temperature in a paper bag with an apple or banana.

Store them in the refrigerator when ripe. Be sure to eat the fruit as soon as you can because they tend to overripe quickly and turn to a mushy texture.

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Healthy Recipe – Apple Persimmon Salad

Ingredients:
1 Tbsp. walnut pieces, toasted
2 Tbsp. orange juice
1 Tbsp. sherry wine vinegar
1 Tbsp. olive oil
3 sweet apples, rinsed, cored, and thinly sliced lengthwise
3 firm-ripe persimmons, rinsed, stemmed, and thinly sliced lengthwise

Instructions:
In a bowl, combine orange juice, vinegar, and olive oil. Add apples, persimmons, and toasted walnuts and mix to coat.

Yield = 6 servings
Serving Size = 1/2 cup
Exchanges = 1 fruit; 1/2 fat

Nutrition Facts:
Calories = 82
Total fat = 3 grams
Monounsaturated fat = 2 grams
Polyunsaturated fat = 1 gram
Saturated fat = 0 grams
Cholesterol = 0 milligrams
Protein = 1 gram
Carbohydrates = 14 grams
Sodium = 1 milligram
Dietary Fiber = 2 grams

For more healthy recipes, click here.