Download March 2013 - Cal

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Breakfast
Breakfast of
Champions p. 3
Breakfast really is the most important
meal of the day. By Dr. Jo® Lichten
Recipe
IT’S NUTRITION
MONTH!
u need?
the tools yo
Do you have
Red Pepper Soup p.4
Add some color!
Client Handouts
School Lunches, Calories p.5-6
Is Being Overweight Healthier?
n January 2nd, just in time
to damper the enthusiasm
of many overweight people's New Year's resolutions to eat healthier, exercise
more, and lose excess body
weight, we have the Journal of
the American Medical Association publish yet another seriously
flawed study from Dr. Flegal and
her associates at the Center for
Disease Control.1 Flegal's study
certainly got a lot of press. While
some of the press coverage
pointed out some of the reasons
the study's data was misleading,
many presented the data with
little criticism, suggesting this
study showed being overweight
actually helped reduce the risk of
O
dying. In too many cases the
media, along with the study's
authors, failed to understand that
correlation should not be confused with causation.
Critics of this study focused on
some of the questionable methods Flegal used in compiling statistics from previous studies. For
example, Flegal included people
too thin to fit what most consider
to be normal weight range (BMI
20 to 24.9). Many of these ultra
thin individuals were likely already somewhat emaciated by
cancer or other serious disease
at the time their BMI was measured. She also included smokers,
who tend to be thinner but who
have a much greater risk of dying
(continued on next page)
Here are engaging and informative
handouts for your clients.
Ideas You Can Use
Top Ten Apps: Part Two p.7
Catherine Frederico, MS, RD, LDN lists a
few of her favorite apps for health in the
second installment of our new series.
Research
Is Being Overweight Healthier?
p.1-2 Evaluating the facts in a misleading study.
Is Fructose Fattening p. 8 Take an
in-depth look at the effects of fructose.
Comprehensive content library at
communicatingfoodforhealth.com
Looking for a tour of our site or a bit
of help? Call us at 800-462-2352!
from heart disease, emphysema,
and cancer than nonsmokers.
The statistical associations created by this study's inclusion of
smokers and people with preexisting illnesses was likely
largely responsible for producing
questionable correlations between lower BMI and an increased risk of dying.
ated due to chronic ills are in
hospitals or hospices as she assumed. Far more are in nursing
homes and they were included in
her study. A far better way to statistically correct for illnesses that
lead to weight loss and then
death is to wait several years after BMI is measured to start looking for deaths. Willett did that but
Flegal did not. This statistical adjustment largely eliminates most
of those whose sickness-caused
weight loss lead to their deaths.
Failure to note this creates a noncausal statistical correlation between lower BMI and increased
mortality, which distracts from
the biological reality of diseaserelated illness leading to weight
loss and a greater risk of dying.
One of Flegal's most vocal critics
was Dr. Walter Willett of the Harvard School of Public Health. He
claimed that Flegal's study was
"an even greater pile of rubbish"
than Flegal's 2005 study. Willett
and others have done research
since the 2005 study that eliminated most of the questionable
correlations between lower BMI
and an increased risk of dying. In
a 2010 study, Willett did a metaanalysis of several large studies
that looked at people who never
smoked. He also looked at the
deaths that occurred in the first
few years after BMI was measured, eliminating data from those
subjects in order to get rid of
data from people whose low BMI
was likely caused by some serious illnesses that had already
caused them to lose a lot of
weight. Data from Willett's 2010
study is shown in Figure 1.
promotes type 2 diabetes, increases gallstones, osteoarthritis,
senility, heart failure, and numerous other ills that can increase
both morbidity and mortality. We
all know people who were overweight or obese most of their
lives, but unless they die suddenly from a heart attack or
stroke, they typically lose a lot of
weight before dying.
Bottom Line: There is a big difference between losing weight
unintentionally and intentionally.
People with Alzheimer's, congestive heart failure, emphysema,
renal failure, and numerous other
ills often lose weight unintentionally for years before succumbing
to their disease. Unintentional
weight loss is often associated
with serious disease that markedly increases the risk of dying.
However, this is very different
than healthy but overweight people intentionally losing weight by
adopting a healthful diet and exercise program. This results in a
marked improvement in numerous disease risk factors and ultimately reduces the risk of dying
from many serious degenerative
diseases. For most, this almost
certainly increases longevity.
By James J. Kenney PhD, FACN
Research in numerous animals
shows a reduced calorie intake
slows down the aging process,
which suggests that eating more
calories and gaining weight may
actually cause people to age a bit
faster. On the other hand, being
very lean may not always improve survival. For example,
older people with more body fat
may survive a serious infection
simply because their weight while
sick is less likely to reach a critically low BMI level, leaving them
better able to fight off the infection. However, being overweight
or obese promotes many types of
cancer, raises blood pressure,
Willett's data indicate that the
risk of death was significantly
greater in people whose initial
BMIs put them in the overweight
(25 to 29.9) and obese (30 or
greater) categories, compared
with those with normal weight
BMIs (20 and 24.9). Even Willett's
data found that the risk of dying
for those who were very thin
(BMI< 18) was higher even for
people who appeared to be
healthy nonsmokers.
1 Flegal KM, et al. JAMA 2013;309: 71-­‐82 or h;p://jama.jamanetwork. com/arDcle.aspx?arDcleid=1555137
Flegal defended her work by
claiming she used standard categories for weight classes and
made some statistical adjustments for smokers, but she included data from studies that defined normal weight as being well
below BMI of 20. Obviously not
all people who become emaci-
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B re akf as t of Champions
It’s called “break-fast” for a reason. That first meal of the day is
our “break” from the evening’s
“fast.” A timely breakfast is critical because our blood glucose is
running low by the time we wake
up in the morning. While much of
our body can fuel itself on fat-including our heart and other
muscles -- our brain and red
blood cells demand glucose and
only glucose!
By the time we wake up in the
morning, our body has burned
through dinner and our liver glycogen stores (which are a quick
source of glucose) and is on the
search for another glucose
source. And do you know where
it finds that source? No, not in
your fat cells, unfortunately. Fat
can’t effectively be converted
into glucose. I hate to tell you,
but if you don’t eat breakfast,
your body starts chewing on
your lean muscle mass to meet
your glucose need. Yes, that’s
right, it eats the stuff you worked
so hard on at the gym!
So, stop cannibalizing your lean
muscle mass and eat breakfast
instead! Not only will it improve
your body shape, researchers
have shown that eating a healthful breakfast can improve focus
and concentration while reducing hunger throughout the day.
Breakfast eaters tend to be
leaner than those who eat most
of their calories later in the day.
The key is to eat an adequate
breakfast – not just a nibble
(which can increase your appetite).
What to eat? Pair proteins (dairy,
meat, beans, nuts) and carbohydrates (bread, cereal, grain) together for an even source of energy all morning. Then, in order
to meet your daily fruit and vegetable needs, add at least one
fruit or vegetable to your plate.
Carbohydrates provide glucose
while proteins help to rebuild
your body protein and keep you
full longer. Make sure you add at
least one fruit or vegetable to
your meal in order to meet the
USDA recommendations. Remember, that’s 4-10 daily servings of fruits and vegetables.
Try some of these great breakfast combinations!
• Oatmeal with skim milk, raisins, and nuts
• Peanut butter on a whole grain
English muffin, topped with
fresh raspberries
• Eggs, grits, and sliced tomato
• Vegetarian sausage on a whole
grain roll with a banana on the
side
By Dr. Jo® Lichten, PhD, RD.
Find out more about Dr. Jo’s
speaking schedule and Reboot,
her upcoming book, at
http://www.DrJo.com/.
More Breakfast Inspiration
You can find tons of tasty,
healthful recipes at
www.foodandhealth
.com/recipes.php. Check out
our amazing breakfasts, simple lunches, tasty dinners,
and dreamy desserts.
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Anti
We’ve all heard about the
joys of antioxidants, but today we want to discuss what
they do and where to actually find them.
There are many different
types of antioxidants, but
they all appear to play a
similar role: protecting your
cells from free radicals,
which would otherwise
damage those cells.
Where can you find antioxidants? In healthful
foods, of course!
• Orange foods are rich in
the antioxidant called
beta-carotene. Stock
up on carrots, sweet potatoes, mangoes, and
squash.
• What do tomatoes, pink
grapefruit, and watermelon have in common?
Why, they’re all sources
of lycopene, another
amazing antioxidant.
• Vitamin E, yet another
great antioxidant, is
found in nuts, mangoes,
broccoli, and a slew of
oils, including corn oil,
safflower oil, and soybean oil.
©www.foodandhealth.com
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Red Pepper Soup
when the skins get brown and a
bit blistery.
Ingredients:
4 red bell peppers, halved, stems
and seeds removed
1 cup chopped leeks or onions
1 tsp olive oil
1 tsp minced garlic
3 cups low-sodium chicken broth
1 cup chopped canned tomatoes, no salt added
1 tablespoon freeze dried basil
Dash garlic powder
Dash cayenne pepper
Dash black pepper
Dash dried thyme
1 cup fat-free half and half
In a large nonstick wok or Dutch
oven, heat the olive oil & add the
garlic. Stir for 15-30 seconds,
then add the roasted peppers,
leeks (or onions), broth, tomatoes, & seasonings. Bring to a
boil, then lower to simmer. Cover
and let cook for 20 minutes.
Pour soup into a blender or food
processor and blend until
smooth.
You can also use an immersion
blender to puree the soup in the
pot. After it is smooth, return it to
the heat & add fat-free half and
half.
Directions:
Turn on the oven broiler. Place
the peppers cut side down on a
large tray. Surround with leeks or
onions. Set your oven to broil and
roast the vegetables for 20 minutes. You’ll know they’re done
Serves 4. Each 1 cup serving:
129 calories, 4g fat, 1g saturated
fat, 0g trans fat, 3mg cholesterol,
128mg sodium, 19g carbohydrate, 3g fiber, 10g sugars, 7g
protein.
This soup goes well with a large
tossed salad and whole grain
bread or rice.
F e at ur e d Ing re d i e nt: Be ll Pe p p ers
M ee t B el l P ep p
er s!
Bell peppers are crun
chy,
sweet vegetables that
come in
a variety of colors. D
id you
know that red bell pe
ppers
are often simply rip
ened
green bell peppers?
Red bell
Nutrition Facts: Red Bell Pepper
peppers are usually
th
e sweet• A single medium-sized red bell
est kind of bell pepp
er
, folpepper contains 30 calories, 0 g
lowed by yellow and
orange
fat, 0 mg cholesterol, 8 g carbobell peppers, with gr
een bell
hydrate, 2 g fiber, 3 g sugar, and 1 g peppers as the least sw
eet.
Purple and white be
protein.
ll peppers
• That serving also contains 140% also exist, though these are
rarer than the others
DV of vitamin A, 380% DV of
.
Bell peppers are supe
r versatile, adding a livel
y crunch
when raw and a mel
low
sweetness when cook
ed. Tr y
them in salads and so
ups!
vitamin C, and 4% DV of iron.
Stats from caloriecount.about.com.
Brought to you by:
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School Lunches: What’s New?
There are big changes coming to school
lunches near you, but don’t worry! We’re here
to help. We’ve put together a breakdown of
everything that you need to know about the
new face of school lunch.
Out with the Old
Foods that do not promote good health are going to be restricted. That means...
• No more trans fat. In anything.
• Saturated fat must contribute no more than
10% of a meal’s total calories.
• Refined grains are going to be cut way
down. In fact, at least half of all grains purchased must be whole grains.
• Say sayonara to whole milk. Thanks to its
saturated fat content, it is being replaced
with healthful alternatives.
In with the New
In order to craft healthful and balanced school
lunches, the following foods are vital...
• Fruit. Every day. Whole fruits are encouraged. In fact, no more than half of all foods
in the fruit category can be served in the
form of juice.
• Vegetables are going to play a central role
in the new system. In addition to daily vegetable options, all 5 MyPlate vegetable
subgroups must make an appearance over
the course of each week.
• Subgroups: leafy greens, red & orange
veggies, beans & peas, starchy veggies,
and other veggies.
• Nonfat and 1% milk will replace all other
milk options. All flavored milk must be nonfat and at least two different milk choices
must be offered per day.
• Half of all grains must be rich in whole
grains.*
• According to schoolnutrition.org, meat and
meat alternatives must be offered in one
entree and only one other additional food.
One ounce of cooked protein, without
breading or skin, counts as a single ounce
portion.*
Calorie Guidelines and Options
The new system involves calorie minimums
and maximums. These are calculated based on
average calorie needs per grade level. For reimbursable meals, the following requirements
must be met...
• At least 1/2 cup of fruits or vegetables
must be on the lunch tray.
• At least 3 of the 5 food groups from MyPlate must be represented.
• These groups include vegetables, fruit,
dairy, protein, and grains.
• The total calorie count of the foods on the
tray must be within the specified window for
the appropriate grade level.
• Grades K-5: 550-650 calories / lunch
• Grades 6-8: 600-700 calories / lunch
• Grades 9-12: 750-950 calories / lunch
Note that the children can move outside of
these requirements, but at that point, they must
also pay for the food. For example, if a child
does not include at least half a cup of a fruit or
vegetable, that child will be charged for a meal
“a la carte.” Foods over the calorie limit are
available, but will also include an “a la carte”
charge.
* After initial complaints that calorie needs weren't being met, the
USDA temporarily rescinded the calorie maximums for meat and
grains, but the change is temporary.
Brought to you by:
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Savoring Calories
Let’s face it, calories count... but savoring them
is even better. It’s time to forget the word “diet”
and give up on deprivation. Enjoy your food and
be mindful of what you are eating. Embrace the
fact that permanent weight loss -- and a lifetime
of successful weight management -- depends
on calories in versus calories out. However, it’s
the quality of the calories the make a difference
to your overall health. Enjoy a variety of plant
foods like fruits, vegetables, beans, legumes,
nuts, and seeds. Add some lean meats and a
smattering of healthy fats like avocado or vegetable oil and you should be good to go. Note
that these foods are all nutritious and often
minimally processed.
• Fat: 1 serving = 45-50 calories. These servings are small. Think 1 teaspoon of vegetable
oil, 1 tablespoon of regular salad dressing, 1
slice of bacon, 1/5 of an avocado, etc.
Tips for Cutting Calories:
1. Decipher the Nutrition Facts panel. Make
sure that you are reading the Nutrition Facts
for a single serving of food. Often, packaged foods have more than one serving per
container. For example, sugar-sweetened
iced tea usually contains more than one
serving in a bottle. So though it appears as
though the bottle only has 80 calories, that’s
actually all that’s found in one serving. The
bottle has closer to 160 calories.
2. Switch to smaller plates. If you eat from a
smaller plate, you are likely to eat less food.
Choose a salad plate (8 inches) instead of a
dinner plate (10-12 inches).
3. Be a mindful eater and slow down. This
allows you to recognize hunger and fullness
cues. It takes your brain 20 minutes to register fullness, so allow your body and brain
enough time to sync up before taking a
second helping.
4. Downsize, don’t supersize. Budget your
calories like money. Just because fast food
is cheap doesn’t mean that it is worth the
calories and fat. A small popcorn at the
movie theatre has about 150 calories, but a
large can have over 1,000 calories (and
that’s without butter).
5. Limit alcohol. Many people forget to add
up liquid calories. Alcoholic beverages can
pack more extra calories than you might
think. After all, there are 7 calories per gram
of alcohol. That’s 70 calories per ounce (2
Tbs). The higher the proof, the more calories
the alcohol has. For example, 80-proof alcohol averages 65 calories per ounce, and
100-proof alcohol has closer to 85 calories
per ounce. Plus, when you are under the
influence, willpower can go by the wayside!
How Whole Food Calories Stack Up:
• Whole grains: 1 serving = 80-100 calories.
That’s 1 slice of bread, 1/3 cup of brown rice,
1/2 cup of oatmeal, ¾-1 cup of high-fiber cereal, etc.
• Whole fruits: 1 serving = 60-80 calories.
Think 1 medium apple, orange, pear, etc, 1
cup of cut fruit, ¼ cup of dried fruit, or ½ cup
of fruit juice.
• Vegetables: 1 serving = 25-50 calories. Try 1
cup of raw vegetables, ½ cup of cooked
vegetables, ½ cup of V/8 juice, etc.
• Protein: 1 serving = 70-160 calories. That
serving is 1 ounce of lean meat, poultry, or
fish, ½ cup of beans, 1 egg, 1 tablespoon of
peanut butter, or 1 ounce of nuts.
By Victoria Shanta Retelny, RD, LDN, author
of The Essential Guide to Healthy Healing Foods.
Brought to you by:
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To p 1 0 App s f or H e a l t h : Par t 2
Here’s the second installment of
my guide to the top 10 apps for
health! With all of the great
resources available today, it can
be much easier to make
informed and balanced choices.
Guide to Vegan and
Vegetarian Food Ingredients:
If you are a vegetarian or
thinking about eating a more
plant-based diet, then you will
want to download this free app
from the Vegetarian Resource
Group (www.vrg.org). Its guide
to deciphering 200 food label
ingredients will help explain
food sources. Plus, the app
offers links to the VRG resource
store and newsletters.
Salad Secrets: Pledges to eat
more vegetables are much
easier to uphold with this
healthful collection of 55 chefinspired salad recipes to boost
your vitamin and mineral intake
while reducing your risk of heart
disease. With this app, you can
choose from 5 salad categories
-- enjoy the gorgeous
photography and helpful
cooking tips.
Restaurant Nutrition: Tired of
asking for nutrient analyses
when dining out? The
Restaurant Nutrition app is here
to save the day! Consult it when
choosing where to dine, or
search its database of over
60,000 foods while reading
menus at over 250 restaurants.
You can also search by diet
plans and food allergies, set
diet goals, and log progress.
Max's Plate: Share this free
app with the kids in your life.
Max's Plate teaches kids about
food groups using the USDA’s
MyPlate format. It also serves
©www.foodandhealth.com
as a food tracker -- sections of
a divided plate disappear each
time a food group serving is
eaten. This app won an
honorable mention in the US
Surgeon General's 2012
Healthy App challenge.
Food Focus: Fruits:
Gamification is the hottest trend
in health education. This app
challenges young and old, new
cooks and experienced chefs
alike to identify macro close-up
photos of a wide variety of fruit.
Tired of the same 4 fruit
choices? This app teaches
identification of 50 different
fruits to jazz up your meals and
add more vitamins and minerals
to your diet. Players agree -"It's plum fun!" Look for its
companion app, Veggie Garden
Palooza, in the App Store soon.
2013 promises continued
development of an exciting,
evolving menu of food and
nutrition apps. If you are hungry
for more ideas, check out the
ebooks, An App A Day and An
App A Day for Health
Professionals, available at
www.AppyLiving.com. Both
offer over 400 app suggestions
in about a dozen categories,
including nutrition, grocery store
shopping, cooking, restaurants,
fitness, health games, disease
management, and more!
By Catherine Frederico, MS,
RD, LDN
Catherine Frederico is a
nutrition and food science
professor in New England. She
is an app developer and was
part of the teams that created
App reSolutions, Max's Plate,
and Food Focus: Fruits.
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Calendar ONLINE:
These are featured at
foodandhealth.com and in our
Member Library.
Health observances:
Chronic Fatigue Syndrome Awareness
Colorectal Awareness Month
Hemophilia Month
Kidney Month
Nutrition Month®
Peanut Month
Workplace Eye Health and Safety
Juvenile Arthritis Awareness Week
(Mar 3-9)
Save Your Vision Week (Mar 3-9)
School Breakfast Week (Mar 4-8)
Chocolate Week (Mar 10-16)
Pulmonary Rehabilitation Week
(Mar 10-16)
Brain Awareness Week (Mar 11-17)
National Agricultural Week
(Mar 17-23)
Great American Meatout (March 20)
Featured March Handouts:
• 7 Strategies for Nutrition Month
• Choose MyPlate Nutrition Month
• Diet for Colon Cancer Prevention
• Go Vegan Starter Guide
• Melting the Myths about Chocolate
• Nutrition Month Bingo
• Peanut Spotlight
Newsletter Archive
Clip Art Library
Practitioner News and Ideas:
• Nutrition Month Greatest Hits
• Nutrition Month Presentation Ideas
Find hundreds of handouts in
our online library at
communicatingfoodforhealth.com
Looking for a specific item and
having trouble finding it? Just
email or call us -- we’re happy to
help, anytime!
7
Is Fructose Fattening?!
nother study adds to growing
concerns that dietary fructose may be more likely to
promote weight gain and contribute to type 2 diabetes mellitus
(DM) compared with other
sources of dietary carbohydrates.
In this new study, researchers
used an MRI to measure blood
flow in 20 healthy, normal-weight
adult volunteers before and after
drinking a 75 g beverage containing either glucose or fructose.
They observed that glucose (but
not fructose) ingestion reduced
activation of parts of the hypothalamus associated with hunger.
Glucose ingestion also increased
functional connections between
the hypothalamic-striatal network,
which are also known to increase
ratings of satiety and fullness. The
results of the MRI scan data were
consistent with how hungry the
subjects said they felt after consuming drinks with different sugars. [Page KA, Chan O, Arora J, et
al. Effects of fructose vs glucose
on regional cerebral blood flow in
brain regions involved with appetite and reward pathways. JAMA
2013; 309:63-67].
!
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Communicating Food for Health
is published monthly by Food and Health
Communications, Inc. ISSN 1070-1613.
© 2013. All rights reserved.
P.O. Box 271108, Louisville, CO 80027
Phone: 800-462-2352 Fax: 800-433-7435
http://communicatingfoodforhealth.com
Editorial Advisory Board
Alice Henneman, MS, RD
Barbara Hart, MS, RD, LDN
Cheryle Syracuse, MS
James J. Kenney, PhD, FACN
Jill Eisenberg, RDH, MS, RD, CDN
Karla Logston, RN, BS, CDE, CHC
Linda Rankin, PhD, RD, LD, FADA
Stephanie Correnti, BS, RD
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the development of both type 2
DM and cardiovascular disease
(CVD).
Table sugar (aka sucrose) is half
fructose and half glucose. Highfructose corn syrup (HFCS) is
typically 55 percent fructose and
45 percent glucose, but can be as
high as 90% fructose. The evidence is leading more nutritionists to suspect that dietary fructose may pose unique metabolic
risks not seen with other dietary
sources of carbohydrate. It may
not be a coincidence that the incidence of obesity has increased
along with the increased consumption of fructose -- largely as
HFCS-sweetened drinks -- over
the past 50 years.
Bottom Line: This study adds to
mounting evidence from epidemiologic, metabolic-feeding, and
animal studies that the increasing
consumption of fructose may well
be contributing to weight gain
and host of other metabolic
changes associated with the development of type 2 DM and
CVD.
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Mail to Food and Health Communications, Inc., P.O. Box
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Contributing Writers
James J. Kenney, PhD, FACN
Lauren Swann, MS, RD, LDN
Victoria Shanta Retelny, RD, LD
Jill Weisenberger, MS, RD, CDE
Jo Licthen, PhD, RD
Stephanie Ronco
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By James J. Kenney, PhD, FACN
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The results of this study, coupled
with earlier research on human
subjects and animals, suggests
that dietary fructose may provide
considerably less satiety per calorie than other sources of dietary
carbohydrates. This appears to
be particularly true when the fructose is consumed as a beverage.
While all sugars have about the
same number of calories per
gram, there is growing evidence
that fructose has different effects
on metabolism and satiety that
may contribute to weight gain
compared to other sources of dietary carbohydrates. Unlike glucose, fructose does not stimulate
insulin release and has relatively
little immediate impact on blood
sugar levels, both of which are
known to increase activity in the
brain's satiety centers. In addition, large amounts dietary fructose stimulates fat synthesis in
the liver and tends to raise both
serum triglyceride and LDL-C levels. Fructose also increases uric
acid levels and appears to increase insulin resistance relative
to the consumption of starch or
glucose and so may contribute to
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The content of Communicating Food for Health
is not intended to provide personal medical
advice; this should be obtained from a qualified
health professional. Recipes analyzed
using Nutritionist Pro.
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