Do you find it difficult to fit 30 minutes of physical activity into your life every day? It may be easier than you think, even with a busy lifestyle. All of the following everyday activities count toward your day’s total if they are done with moderate intensity—and most take only minutes.

• Wake up 30 minutes earlier and take a brisk walk to start your day. Enjoy the crisp fall air before winter sets in.

• Park at the far end of the parking lot or get off the bus stop a stop early and walk the rest of the way.

• If you work on a computer all day, get up and walk to the water fountain or do a lap around the office for five minutes every hour or so.

• Walk or ride your bike to do nearby errands.

• While you watch TV, do household chores or projects: mop the floor, dust the furniture or clean the mirrors. Avoid the “couch potato” syndrome.

• Instead of letting the dog out in the yard, grab Fido’s leash and go for a walk. It will keep both of you more fit.

• Forget the drive-through car wash and wash the car yourself.

• Play actively with your kids, grandkids or pets.

• Use exercise equipment while reading the paper, planning your to-do list or watching the news.

Because many of us save turkey and all the trimmings for a once- or twice-a-year feast, even experienced cooks can use a refresher course on buying, thawing and cooking a traditional bird.

When buying a turkey, allow 1 pound per adult serving if the bird weighs 12 pounds or less. For large turkeys, count on 3/4 pound for each serving.

Although not all turkeys are labeled indicating whether the bird is a hen or tom, select a hen turkey if you want more white meat and a tom if you want more dark meat. Be sure to check for the “sell by” date on the label of a fresh turkey.

If you buy a frozen turkey, look for packaging that is clean, undamaged and frost-free. Allow plenty of time to thaw a frozen turkey. For a whole frozen turkey, leave the bird in its wrapping and place it on a tray in the refrigerator. Plan on at least 24 hours for every 5 pounds and don’t count the day you will roast the bird.

If you run short on time and the turkey isn’t completely thawed the day you plan to roast it, place the bird in a clean sink full of COLD water and change the water every 30 minutes. DO NOT thaw turkey at room temperature or in warm water — these methods will allow harmful bacteria to grow quickly to dangerous levels. You will know that the bird is ready for roasting if the giblets can be removed easily and there are no ice crystals in the interior cavity.

Place the turkey, breast side up, on a rack in a shallow roasting pad. Insert a meat thermometer into the center of an inside thigh muscle so the bulb doesn’t touch bone. Cover the turkey loosely with foil, leaving space between the bird and the foil. Bake and enjoy!

Healthy people come in all shapes and sizes:  tall or short, stocky or lanky, muscular or...not.

For this reason, there is no such thing as a “perfect body,” or an ideal body weight, shape or size that everyone should strive for.  The most important thing is being healthy, so you can enjoy life with the body you have.  Regardless of your size and shape, you can live a healthful lifestyle to reduce your risk of health problems:

• Assess your health habits

• Eat healthfully

• Get plenty of physical activity

• Monitor your “numbers” (blood pressure, cholesterol, triglycerides, blood sugar) and keep them in a healthy range

• Meet with a registered dietitian to determine your personal, attainable healthy weight goal and ways you can meet that goal.

Produced by ADA’s Public Relations Team

Food spoilage can be a serious problem when refrigerators and freezers lose power. You can help avoid spoilage and food borne illness in your home by making sure foods stay properly refrigerated during a power outage. 

• Keep the refrigerator and freezer doors closed and open them only when necessary. A full freezer will stay at freezing temperatures for two days if the door remains closed. A half-full freezer will stay at freezing temperatures for one day if the door remains closed.
   

• Stock up on non-perishable foods that don’t require refrigeration and choose single-serve sizes to avoid the need for refrigeration of unused portions.
   

• Make sure before an outage that the refrigerator is set below 40° F. Place a refrigerator thermometer in the center of the middle shelf and check the temperature. After a blackout, check the refrigerator temperature. If it has risen to 45° F or higher, discard any potentially spoiled foods.

Such foods include meat, poultry, fish, dairy and egg products. When power is restored, allow time for the refrigerator to reach below 40° F before restocking. When in doubt, throw it out!

Tired of the same old barbeque? Add variety with fruits and vegetables.  With the abundance of produce available this time of year, it is easy to consume the recommended 2 cups of fruits and 2 1/2 cups of vegetables per day. 

Add flavor to your outdoor meal by cooking vegetables right on the grill.  Baste firm vegetables like peppers, corn, eggplant or onions. Season them with herbs and place on a hot grill until they are tender and brown, usually about 10 to 15 minutes.

Or try sliced zucchini, tomatoes and carrots. Place them on a heavy-duty foil and sprinkle with water and seasoning. Wrap the foil and grill six to eight minutes or until vegetables are tender. Include fruit in your meal by grilling kabobs on low heat until the fruit is hot and slightly golden. www.eatright.org

One of the many benefits of eating more vegetables is that it helps to control calories. New research shows that eating a salad at the start of a meal can aid in weight management.  Researchers at Pennsylvania State University found that people who ate three cups of low-fat salad, vegetables and greens before a meal consumed 12 percent fewer calories at that meal than those who did not precede their meal with vegetables.  Enjoying a salad before a meal takes the edge off your hunger, making it easier to consume smaller amounts of other foods.  The high water and fiber content of vegetables are two possible reasons for hunger control. In addition to calorie control, three cups of salad provide at least three servings of vegetables.  Salads can help make it easy for you to reach the recommended goal of three to five servings of vegetables per day.   www.eatright.org

Physical activity is very important to maintaining good health and also helps to burn calories. Many people don’t realize how easy it is to burn calories by adding physical activity to their daily routine.

Aim for 30 minutes of aerobic activity most days of the week, with a goal of 60 minutes a day. These guidelines are intended to promote health and cardiovascular fitness but may not yield much weight loss if you choose a slower calorie-burning activity.

If you’re looking for physical activity to help burn calories, consider the following facts for a 170-pound person:

• An hour of jogging burns 540 calories

• An hour of aerobic dance burns 460 calories

• An hour of brisk walking burns 310 calories

• An hour of weight training burns 230 calories

• An hour of reading burns 100 calories

Remember that 3,500 calories equals one pound. You can make small, maintainable dietary changes coupled with physical activity and improve your health.

Dark green, leafy vegetables are very nutritious and should be included in your daily meals. Some of the reasons why:

• They contain the antioxidant beta carotene which forms Vitamin A and may help protect you from cancer.

• They are a good source of vitamin C, another antioxidant.

• Greens contain lutein which contributes to good vision and may help to protect from cataracts and mascular degeneration.

• The darker the green, the more nutritious.

• Greens are high in fiber so they fill you up without adding a lot of calories.

• Some greens provide folate, potassium and fiber.

Check out the selection of green leafy vegetables in your produce department and try something different. You can add them to pastas and soup. You can even sauté spinach and use it as a topper for pizza. Your choices are endless!
(From www.eatright.org)

A team of scientists has pinpointed a chemical compound that is, in part, responsible for the heart-healthy benefits of certain cocoas and some chocolate products. The researchers hope the findings will lead to new dietary or medicinal methods for improving and maintaining cardiovascular health.

The study showed that epicatechin, one of a group of chemicals known as flavanols, was directly linked to improved circulation and other hallmarks of cardiovascular health. Previous studies strongly indicated that some flavanol-rich foods, such as wine, tea and cocoa, can offer cardiovascular health benefits. This study showed a direct relationship between the intake of certain flavanols present in cocoa, their absorption into the circulation and their effects on cardiovascular function in humans.

New Year's resolutions often are about starting or stopping certain behaviors; the only problem is, resolutions are almost always broken. Start 2006 out right by resolving to make this the year you really focus on your health.  Consider these five resolution solutions to learn how you can succeed -- in 2006 and beyond.

Start by assessing your food choices and lifestyle. Keep track of what you eat and drink so you can identify the behaviors you would like to change.

Set goals and be realistic. Change doesn't mean you have to give up the foods you like. Smaller portions, different ways of cooking and being more physically active will allow you to enjoy favorites with fewer calories. Divide big goals such as "I will eat better" into smaller more specific goals such as "I will eat one more piece of fruit per day."

Be patient and don't give up if you don't see a huge difference right away. Make small changes over time. Real change takes time, commitment and encouragement. Stick with your plan. If you get off track, pick up where you left off and start again.

Seek help from a qualified health professional. A registered dietitian is the best source of reliable and up-to-date food and nutrition information, with the skills to translate science into practical advice you can use.

And finally, reward yourself! Change is hard work and you deserve a pat on the back. Reward yourself with a new CD or a new outfit. And remember, feeling good and enjoying the best possible health will always be the best reward.

Grocery store shelves are beginning to stock margarines that claim to provide cholesterol-lowering benefits.  Do these products really work?  Can these foods fit into a healthful eating plan.?

Research shows margarines that are made from two different phytochemicals can reduce LDL, also known as "bad cholesterol."  The plant compounds that interfere with the absorption cholesterol are plant sterols and stanols.  The compounds are used in two different FDA-approved margarines, which lower cholesterol by an average of 10 percent when consumed as directed.  While they do help lower the LDL cholesterol, the margarines do not lower HDL, the "good cholesterol."

Adding one of these margarines to your eating plan might be worth the extra calories, but margarine alone can't lower cholesterol.  That starts with an eating plan that is low in total fat, especially in saturated fat.

Consuming fruits and vegetables is easy in the summer when everything is readily available.  What do you do in the winter?

A convenient alternative to fresh fruit is dried fruit, which is always available.  Like fresh fruit, dried fruit provides fiber, vitamins A and C, potassium and folate.  Dried fruit may contain more calories per serving than fresh fruit, but it is still a good option.

Dried fruits are transportable and easily carried.  They can also be added to salads, pancake batter, bread recipes or even a bowl of cereal.  

Some dried fruits may be preserved with sulfite, which can trigger allergic reactions in some people.  Read the labels to find out if sulfites are present.  Dried fruits make it easy to consume necessary nutrients year-round.

Research shows that walnuts contain melatonin that when eaten, improves our ability to resist oxidative stress caused by toxic molecules called free-radicals.  One theory is that aging and its associated degenerative changes are consequences of free-radical damage.  Melatonin destroys the free radicals before they can cause harm and has been shown to inhibit certain types of cancers.  Many diseases of aging such as cataracts, Alzheimer’s disease and Parkinson’s disease have free-radical component.

Melatonin is most famously used as a sleep aid.  As we age, our nighttime level of melatonin decreases and can disrupt sleep patterns.  As the melatonin decreases, free-radical damage increases.  The question is if melatonin levels are increased, can we defer age related conditions.  Stay up to date as further research is developed and in the meanwhile, consider including walnuts as a part of your daily diet.

Only foods that have been approved by the FDA may be irradiated.  The FDA has been evaluating the safety of irradiation for 40 years and has found the process safe and effective with many foods.  The process of irradiating food reduces E. coli contamination.  Many health experts also believe that irradiation can help control Salmonella and Campylobacter.  Both are potentially harmful bacteria and are the 2 major causes of foodborne illness. 

Irradiation does not make food glow in the dark, compromise quality or change the taste, texture, or appearance of food, as long as it’s applied properly to a suitable product.  Irradiation can’t be used with all foods.  For example, it causes undesirable flavor changes in milk and dairy products and causes softening in some fruits.

The symbol below, the “Radura” is the international symbol for irradiation.

Why are Food Guide Pyramids important?

Food guide pyramids are useful guides for eating various types of foods each day.  Your caloric needs (based on age, sex and physical activity) determine the number of servings in each category.  (Grains – 6-11 servings; Fruits – 2 servings; Vegetables – 3 servings; Meat, eggs, & legumes – 2 servings; dairy products – 2 servings; fats and sweets – use sparingly)  Too many calories and not enough physical activity are the cause of overweight. It is important to remember that many foods are combinations providing servings from more than one food category.  Some pyramids include physical activity, water, and alcoholic beverages in their recommendations.  Remember that a pyramid is a 3-dimensional shape so the foods at the bottom should be eaten in much larger amounts than those near the top.

(Source: Bureau of Health Education; Maricopa County Dept. of Health Services)

I am on the Atkins diet.  I read the food labels to educate myself about what I am eating.  Please tell me about these terms:  “net carb”, “low carb”, and impact carb”.

I congratulate you on wanting to educate yourself by reading the food labels.  More consumers should be doing just that and questioning all food companies about the information found there.

The relatively new phrases “net carb,” “low carb,’ and “impact carb” are not defined by the FDA; they were created by companies to give their products more shelf appeal, as consumers are not likely to have the time or interest in the calculations of crude protein, total fat, moisture, and ash.  To calculate the “net carb,” companies subtract the grams of fiber and sugar alcohols from the total carbohydrates.  The rationale behind this is that the body does not digest the fiber so it shouldn’t be counted as part of the total carbohydrates.  For the sugar alcohols, manufacturers claim that while sugar alcohols also are technically carbohydrates and a source of calories, they have a negligible effect on blood sugar and shouldn’t be counted as part of the total carbohydrates.

The bottom line:  consumers should not be fooled by promises on wrappers.  Remember that calories count. 

(Source: Journal of the American Dietetics Association,  January 2004, Volume 104 Number 1: Page 135)

My doctor told me I am “borderline hypertensive” and to cut down on salt.  What is this?  What can I do to prevent a worst condition?

When your heart beats, it pushes blood through your body.  When this push is too great and stays too great, that is high blood pressure (hypertensive).  No one knows for sure why some people have high blood pressure.  You usually cannot tell if you have high blood pressure.  There are no warning signs.  It does not hurt and you won’t feel sick, dizzy or nervous.  Anyone can have high blood pressure, tense people as well as relaxed people, The only way to know for sure if you have high blood pressure is to have a trained person check for it.  A healthy blood pressure should be below 120/80.

If you have high blood pressure readings per the doctor there are life style changes you can begin immediately.  High blood pressure cannot be cured, but it can be controlled.  The doctor may tell you to:

• Stop smoking

• Lose weight

• Exercise

• Take your blood pressure pill (if prescribed) each day.

• Use less salt

Too much salt in your food can mean too much water in your body…extra work for the heart… and even high blood pressure.  Cutting down on salt may help some people avoid high blood pressure and help others who have high blood pressure to get it down to lower levels.

• Stop adding salt in cooking, baking and at the table.  (including garlic, onion or seasoned salts.)

• Try to eat fewer foods high in salt.

• Become a “Label Reader”.  Learn to check for sodium or salt on the food labels.

• Add lemon juice or vinegar to vegetables and salad instead of salt.

• Learn to use new spices and herbs in cooking in place of salt (onion or garlic powder, basil, parsley, oregano, chives)

• When you eat meals away from home, pick foods that are low in salt whenever possible.

I am a vegetarian.  Should I be concerned about getting enough iodine?

Iodine is a required mineral that we need in tiny amounts primarily for thyroid function.  The best sources are iodized salt and seafood.  Even though sea vegetables like kelp may accumulate iodine, vegetarians and vegans are less likely to get enough iodine than those of us who eat animal products.

Recent studies published in the Annals of Nutrition & Metabolism raised a caution for vegetarians regarding the intake of iodine.  In a new study of nutritional status, 80% of the vegetarian subjects were deficient in iodine compared to only 25% of meat eaters.

For most of us iodized salt can provide enough iodine to avoid low thyroid activity.  If you don’t use iodized table salt, eating ocean fish or kelp is a good idea, or be sure to get enough iodine from dairy foods or a supplement (be sure not to overdo iodine if taking a supplement).

How can I make sure my produce will not provide my family with foodborne illness or undue exposure to pesticide contamination?

When you are ready to use produce and fruits a few simple steps will lessen the chance for “bad” bugs or pesticides:

1. Wash and scrub all fresh fruits and vegetables thoroughly under running water.  Running water has an abrasive effect that soaking does not have.  This will help remove any bacteria or traces of pesticide residue from the surfaces of fruits and vegetables and remove dirt from the crevices.  Not all pesticide or bacterial residues can be removed by washing.

2. Peel fruits and vegetables when possible to reduce the amount of dirt, bacteria, and possible pesticide residues.  Discard outer leaves of leafy vegetables.

3. Eat a variety of foods from a variety of sources.  This will give you a better mix of nutrients and reduce any potential exposure to a single pesticide.

Still smoking?

Cigarettes don’t stop at crudding up your lungs and stinking up your clothes, house and car.  They also aggravate heartburn.  Researchers at Medical College of Wisconsin  completed a sturdy that found smoking cigarettes impairs vital throat reflexes.  As a result, stomach acid can wash into the windpipe (esophagus) and the throat (pharynx)  where it can cause  voice box (pharynx) and lung problems.  According to the research director at the college, it is too early in the study to know why this effect occurs.  Stay tuned.

Need another reason to quit smoking?

Getting enough fiber?

To provide the greatest protection against coronary heart disease and other chronic illnesses,  the most current recommendation from the scientific community states for women between 19 and 50 to consume 25 grams of fiber each day; for men between 19 and 50 to consume 38 grams of fiber each day.  After the age of 50 the recommendation for women falls to 21 grams of fiber with the men at 30 grams of fiber.

Dietary fiber is defined as non-digestible carbohydrates and lignin that are part of plants (leaves, seeds, fruits, roots, etc).  Check nutrition labels on packages of grain products and look for “whole grain” breads, cereal, pastas and rice (6 to 11 servings each day).  Include plenty of fresh fruits and vegetables in your daily diet. (5 or more servings each day) A standard guide should be 1/2 cup serving equals 2 to 3 grams fiber.  Select a variety of foods to meet the goal.

What meal plans are considered “vegetarian”?

Not many people agree on what makes a vegetarian diet.  We may each have our own ideas but a few definitions will help. 

--A strict vegetarian who used no animal products is a vegan (pronounced VEE-gan)

--A lacto-vegetarian adds dairy products (milk, cheese, etc.)

--A lacto-ovo-vegetarian uses both dairy and eggs.

Some people who skip red meat call themselves vegetarian but poultry and fish are certainly animal flesh.  A number of religions promote vegetarianism, ranging from Hindus to Trappists to Seventh-Day Adventists.

For the average person, it is easier to get all the required nutrients from a omnivorous (plant and animal) diet. But, with some knowledge and planning, vegetarian diets can also meet all nutrient needs. One of the classic arguments against vegetarianism has been the issue of dietary protein.  It was thought that both the amount and quality (essential amino acids) in vegetarian diets was insufficient.  This may be true in poor countries where people are vegetarian as a result of poverty, but few vegetarians in affluent situations have to worry about this.

Some of the nutrients that need attention in vegetarian diets are riboflavin, vitamin B12, vitamin D, calcium, iron, zinc, and iodine.  The only nutrient that always requires supplementation routinely is vitamin B12, and this is now available in a variety of fortified foods such as breakfast cereal, yeast, and soy milk.  The others can be obtained from proper food choices.  A good reference book is almost essential for a vegetarian to avoid some nutrient deficiencies.    (Reference: Nutrition News Focus)

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