Break the Fast–A Look at the Benefits of Breakfast

Nan Jensen,
Extension Agent Family and Consumer Sciences

Mornings are often a rush and many people bypass breakfast to save time. But running on empty can leave you feeling tired and fatigued. By recharging the brain and body, you'll be more efficient in just about everything you do. There are many reasons why you need to break for breakfast.

Kids Need That Morning Meal
Research shows that children learn better after a healthy breakfast. Eating breakfast may help children do better in school by improving memory, alertness, concentration, problem-solving ability, test scores, school attendance, and mood. Adults may get a brain boost as well. If you and your kids seem unable to make time for breakfast, consider enrolling your children in a school breakfast program.

A Good Investment in Your Day
Kids and adults who eat breakfast get more fiber, calcium, vitamins A and C, riboflavin, zinc, and iron in their diets compared to breakfast-skippers. Foods like whole-grain hot and ready-to eat cereals, fruit and fruit juice are popular breakfast picks that provide those valuable nutrients.

Break the Fast to Manage Your Weight
Often people skip breakfast in an effort to lose weight. Research suggests that adult breakfast skippers are at greater risk for obesity and weight gain, while breakfast eaters tend to have healthier weights. Breakfast skippers tend to make up for it and eat more than usual at the next meal or munch on high-calorie snacks to stave off hunger. High fiber foods like oatmeal and protein packed foods like milk, yogurt and eggs also may help you feel full so you can avoid “the binges”.

Breakfast Revs Up Your “Engine”
Eating a nutritious breakfast may help the body better regulate insulin levels. According to the research popular breakfast foods such as whole-grain cereals and breads, dairy products, and fruit may help reduce risk for metabolic syndrome. This condition is linked to being overweight and increases the risk for heart disease and type 2 diabetes.

Good for the Gut
Both the insoluble fiber in whole grain breakfast cereals and breads as well as the “good” bacteria in yogurt products and some cereals help promote good digestive health. The fiber keeps you regular and the friendly bacteria in fermented products helps keep the gut healthy by crowding out harmful bacteria that can cause diarrhea, gas, constipation or bloating. They may also inactivate potentially harmful substances with cancer-causing potential such as nitrites. Buy only yogurts that contain probiotics or those that say "live and active cultures" on the label.


Quick Breakfast Ideas

• Try oatmeal and toss in raisins or dried cranberries, apples and chopped walnuts.
• Layer low-fat plain Greek yogurt with fruit and low sugar cereal.
• Blend up a breakfast smoothie with low-fat milk, yogurt, frozen berries and a banana.
• Top a whole grain toaster waffle with low-fat yogurt and slices of fresh fruit.
• Stuff a whole-wheat pita with a sliced, hard-cooked egg and shredded cheese.
• Spread a tortilla with peanut butter, add a whole banana and roll it up.
• Top a toasted whole-grain English muffin with lean ham and Swiss cheese.

Get Fit with Fiber

Shannon Slowey
Dietetic Intern at
Bay Pines VA Health Care System

What is fiber? The Food and Nutrition Board assembled a panel that came up with the following definitions:

• Dietary fiber is made up of non-digestible carbohydrates and lignin that are basic and whole in plants. This includes plant non-starch polysaccharides (for example, cellulose, pectin, gums, hemicellulose, and fibers contained in oat and wheat bran), oligosaccharides, lignin, and some resistant starch.


• Soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes (beans, peas, and soybeans), apples, bananas, berries, barely, some vegetables, and psylluim.


• Insoluble fiber increases the movement of material through your digestive tract and increases your stool bulk. Sources of insoluble fiber are whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables.

As a general rule, a diet rich in fresh fruits, vegetables, beans, and whole-grain products is recommended. As portrayed in the USDA MyPlate, this should include 2 to 3 servings of fruit, 3 to 4 servings of vegetables, and 6 or more servings of grains each day.

Fiber for weight control
There is some evidence that "bulking up" could lead to slimming down. In a recent study of more than 1700 overweight and obese men and women, those with the highest fiber intake had the greatest weight loss over 24 months. A reason that fiber may have an impact on body weight is its ability to slow the movement of food through the intestines. The gel-like substance that soluble fibers form when they dissolve in water causes things to swell and move slower in the intestines. This increase in time that foods stay in the intestines has been shown to reduce hunger feelings and overall food intake.

Fiber for controlling diabetes
If you have diabetes, a high-fiber diet may be just what the doctor ordered to get your blood sugars under control. The best time to address type 2 diabetes is before it develops. Research has shown that high-fiber diets can help prevent this form of diabetes. A German clinical trial reported that eating fiber-enriched bread for only three days improved insulin sensitivity in overweight and obese women by 8%. If you have diabetes, the good news is that increasing fiber in the diet now can also prevent long-term problems and complications.

Foods with fiber
Foods that have fiber can help you control your weight, lower blood cholesterol levels and help control blood sugar levels. Increase the amount of the following foods to increase your daily intake of fiber:

• Beans


• Vegetables


• Fruit (keep the skin on)


• Nuts


• Seeds

Snack with Success
Sneak fiber into your breakfast with these fun fiber food ideas:

• 1 cup of a high fiber cereal (Bran flakes, fiber plus cereals)


• ½ cup of oatmeal with ½ cup of pumpkin puree Add a tsp of brown sugar and cinnamon for flavor.


• Add ¼ cup of mixed nuts to your low fat yogurt.

For information on fiber and the fiber content of various foods, check out the publications below.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a291.pdf

http://edis.ifas.ufl.edu/pdffiles/FY/FY84900.pdf

National Nutrition Month March 2012 “Get Your Plate in Shape”

Emily Minton, Dietetic Intern,
Bay Pines VA Healthcare System

National Nutrition Month is a nutrition campaign focused on promoting the development of healthy eating and physical activity habits. National Nutrition Month started as a weeklong event in 1973. By 1980, the campaign grew into a month long event. Each year a new educational theme focused on healthy lifestyle choices is chosen. This year’s theme is “Get Your Plate in Shape.”

With the recent introduction of MyPlate, the new food guidance system, this year’s theme is a great way to give people the tools they need to build a delicious plate full of a variety of healthy and tasty food from the five food groups; Vegetables, Fruit, Grains, Protein Foods, and Dairy. So, how can you get your plate in shape? Use the following tips to get started.

Make half your plate fruits and vegetables. Eat a variety of vegetables. You can choose fresh, canned, or frozen items. If you use canned vegetables, look for low sodium products. Fruit makes a great snack or a light dessert. When using canned fruits, choose products that are packaged in water or 100% juice.

Make at least half your grains whole. Look for products that are 100% whole-grain. Rice, pasta, cereal, crackers, and bread all have 100% whole-grain options. If you aren’t sure if the product is 100% whole-grain, check the ingredient list.

Switch to fat-free or low-fat milk. Instead of whole or 2% milk, try low-fat (1%) or fat-free (skim) milk. These two options have the same amount of essential nutrients like calcium and less fat and calories than whole or 2% milk. Also try other low-fat or fat-free dairy products such as yogurt, cheese, and ice cream.

Vary your protein choices. There are a variety of foods found in the protein food group. Try to vary your choices during the week. Foods to pick from include seafood, nuts, beans, lean meat, poultry, and eggs. Remember to keep your lean meat and poultry servings small, about three to four ounces, the size of a deck of cards.

Cut back on sodium and empty calories from solid fats and added sugars. Replace sugary drink with water and choose 100% fruit juice instead of fruit-flavored drinks like fruit punch. Compare the amount of sodium in different products and choose foods with the lowest amounts. Add flavor to your food with different herbs and spices instead of salt and cut back on desserts, pizza, and other high fat foods.

Enjoy your food but eat less. When eating out, ask for a box and bring half of your meal home. Also try looking for lower calorie options. Many restaurants put special marks next to healthier choices. Make sure to keep an eye on your side dishes! Instead of fries, ask for steamed vegetables, salad, or a baked potato. Try cooking at home more to have total control over what goes into your food and how much you make. Avoid large portions by using smaller dishes. Keeping a food log is a great way to analyze your daily intake and work on problem areas.

For more information on how to “Get Your Plate in Shape,” visit the National Nutrition Month’s homepage at http://www.eatright.org/NNM/default.aspx or visit the MyPlate SuperTracker at http://www.choosemyplate.gov/ to create your own personalized eating plan.

Dietary Supplements – Navigating the Unknown

Kimberly Andreola, Dietetic Intern at Bay Pines Veterans Administration
Health Care System


Every day we are being bombarded by messages from the media telling us what foods and supplements we need to stay healthy. It may be a “new miracle cure for cancer” or that essential ingredient that we need to “fight infections and boost the immune system”. The information can be confusing and leave you with lots of unanswered questions. To help you sort out the confusion and find helpful resources on the topic, read on.


What is a supplement?
Supplements contain one or more dietary ingredients such as vitamins, minerals, herbs or botanicals and are found in many different forms (usually pill, capsule, tablet or liquid form).  Supplements are not foods and are not food replacements – they are intended to “supplement” a healthy diet.


Dietary supplements are not intended to treat, diagnose, prevent or cure disease.   In some cases, supplements can even interact with your normal prescription medications, decreasing or altering the desired effects and rendering your medications ineffective or unsafe.  For example, the herbal supplement St. John’s Wort can speed the breakdown of many drugs including birth control pills, and antidepressants thereby reducing the drugs’ effectiveness.


In addition to these interactions, supplements may negatively interact with each other or cause undesired effects if consumed in excess of what your body needs.  Many foods are fortified with extra nutrients these days.  Supplementation beyond what is required along with intake of a normal diet and consumption of fortified foods could be overloading your body on certain nutrients. 


Should I consider using a supplement?
If you consume a varied diet rich in vegetables, fruit, whole grains, and lean proteins, you probably do not need to add supplements to your diet.  People who might consider supplementation include those who have been diagnosed with a deficiency disease or those for whom vitamin and mineral intake may be inadequate.  People at risk for inadequate intake of vitamins, minerals, carbohydrate, protein, or fat include: pregnant women, people who lack access to healthy foods, alcohol-dependent individuals, strict vegetarians and those with increased or altered nutritional needs related to a health condition (such as those people who have a medical condition that alters how their body absorbs or uses nutrients).


If you are currently using supplements or are considering adding one to your diet, discuss the following with your doctor or dietitian first:

1. What are the potential health benefits of the product for me? What works for your best friend or family member, may not work for you and could even be harmful to your health. Eating a variety of nutritious foods is the best way to maintain health and prevent chronic disease.  
2. How does this supplement fit into my total diet? If you don’t eat a nutritious variety of foods, some supplements might help you get adequate amounts of essential nutrients.  Supplements cannot take the place of a varied diet, though.  
3. Does this product have any safety risks? Always know your supplement and its risks, including interactions with medications, before adding it to your diet.  The National Institute of Health (NIH) provides fact sheets on many of the common supplements summarizing benefits and risks.  The Food and Drug Association (FDA) also posts reports of adverse events as they occur and makes recommendations for certain products.  
4. What is the proper dose to take?  The FDA monitors supplements once they have been placed on the market.  It is the manufacturers’ responsibility to recommend serving sizes and doses based on research. Discuss your need for each supplement with your doctor to determine what dose may be appropriate for you.
5. How, when, and for how long should I take it?  Each of these questions should be discussed with your doctor.  The answers will vary by individual and by supplement.  
6. Does this product seem too good to be true?  More than likely the answer is yes. Read your label, research the product on the NIH and FDA websites and talk to your doctor before initiating any supplement regimen.

It is important to keep in mind that no supplement will replace the benefits of eating real food.  To decrease your risk of disease and stay healthy, your best bet is to consume a diet rich in fruits, vegetables and whole grains as well as lean protein and low fat dairy foods.  If you find it difficult to consume everything your body needs or think you may need more of a certain nutrient for medical reasons, consult your doctor before purchasing and using a supplement.  Your doctor or dietitian can help you navigate the supplement aisles of the grocery store and determine what your individual needs might be. 


References:


National Institute of Health.  Dietary supplements: What you need to know. (2011, June 17). 

Federal Trade Commission. (2011, November). Dietary supplements.  


USFDA. (2011, October 06). Dietary supplements.


ADA (2009). Position of the american dietetic association: Nutrient supplementation. Journal of the American Dietetic Association, 109, 2073-2085.


National Center for Complementary and Alternative Medicine. (2011, November). St. john's wort. 

Helping our Children to Eat Better

By Betty Lipe, 4-H Educational Instructor

Obesity rates have risen sharply in the last twenty years. In Florida as many as one in five children are obese and just a few years ago it was estimated at one in ten. Obesity can lead to many health problems such as diabetes, heart disease, and high blood pressure.

In June of 2004 Congress passed a law reauthorizing federal funding for the Child Nutrition program. This program directs all school districts participating in the federally funded child nutrition programs to establish a local school wellness policy for all schools in their district. The link between nutrition, physical education, and academic achievement is strong. Poor nutrition and hunger interfere with cognitive function. Research has shown the school breakfast programs benefit students with improved ability to concentrate in the classroom and improvements in test scores.

5 a day for Better Health is a national program and partnership that seeks to increase the number of daily servings. This program provides ideas for easy ways to add more fruits and vegetables to daily eating patterns. Be Wise about Your Portion Size is a statewide education campaign aimed at encouraging Floridians to be aware of portion sizes as well as their daily intake of food. This was started in 2005 in an effort to reduce the incidence of obesity in Florida.

Since evidence shows that nutrition and learning go hand in hand opportunities should be provided for youth to taste new foods. The experiences should be created through hands-on making of healthy snacks, breakfast items, or other meals. Children and teens seem more willing to try new foods if they have had a hand in preparing the item.

Sample Recipes Youth Can Make:

Ants on a Log: Cut celery into 4 inch strips and fill the hollow part with cream cheese or peanut butter and add a few raisins sitting on top. Try adding bits of vegetables to the cream cheese.

Fruit Kabobs: On a long skewer, thread a grape, strawberry, marshmallow, cut kiwi, and strawberry. To keep the banana from turning brown, coat each piece with lemon juice before placing on the skewer. If strawberries are not in season, pineapple or other in season fruits can be used.

Homemade Granola Bars: Start with 3 ½ cups rolled oats (or oatmeal toasted on a cookie sheet for 15-20 minutes at 350○F, stirred occasionally.) Mix rolled oats, 1 cup nuts (chopped), 1 cup raisins, 2/3 cup butter or margarine, melted, ½ cup brown sugar, packed, ½ cup honey, corn syrup, or molasses, ½ teaspoon salt, and ½ teaspoon vanilla extract. When thoroughly mixed, press the mixture in a well greased 10 X 15 jelly roll pan and bake at 350 F for 12-15 minutes. Cool and a wire rack and cut into bars when cool.

A Few More Tips:

• For your summer picnics, radish roses or carrot curls are fun to make and eat. Remember to invite your children or teens to help. This will introduce them to different foods as you prepare the ingredients, and they are getting a second benefit of learning to eat healthier.
  
• As school gears up and you are thinking about lunches, let the children and teens shop with you and pick out ingredients for their lunches. With your guidance they can learn how to choose smart and stay healthy.
  
• While cooking (under supervision) youth are learning to read a recipe, measure ingredients properly (practices math skills), finish a project, and enjoy the results. All this will hopefully lead to better choices in food.
  
• Involve the children and teens in picking fresh produce as it becomes available - tomatoes in May and June or blueberries in May. The following is a link where you can find what fruit and vegetables is available for u-pick in Florida http://www.florida-agriculture.com/link_descriptions.htm . Many of the fruits and vegetables recommended for your 5-A-Day are available all winter long in Florida. In fact there are many Green Markets springing up in Pinellas County where you can purchase fresh produce all winter. One of these is sponsored by the Pinellas County Extension Service. For further information see the website: http://pinellas.ifas.ufl.edu/market/index.html

Schools can only do so much, so as parents we need to realize that the home front is the best venue to teach healthy choices. The more we involve children in making healthy choices the better they will do when they are not at home.

Resources:
Six Easy Bites – 4-H Foods Youth Activity Guide
http://www.doh.state.fl.us/Family/obesity/nutrition/index.html
http://nutrition.dadeschools.net/nutritioned.html

http://fycs.ifas.ufl.edu/news/2006_11_01_archive.html
http://www.doh.state.fl.us/Family/obesity/documents/BeWise.html.
http://www.5aday.org/index.htm

Dishing out the Dairy

By Karen Saley, Pinellas County Extension, Families & Consumers, Educational Instructor

June not only marks the beginning of summer it is also Dairy Month.

How you may ask did June ever become Dairy Month and why?

“June Dairy Month, an annual tradition developed to celebrate the dairy industry and its many contributions to our society, originated in 1937. During its first two years, 1937 and 1938, it was called National Milk Month and ran from June 10 to July 10. The 1937 event, sponsored by chain stores, was given the theme "Keep Youthful - Drink Milk." Originally supported by the National Dairy Council (NDC), June Dairy Month was established to help stabilize dairy demand during periods of peak production.”

Although most people don’t realize that June is Dairy Month they have come to understand just how important dairy products are in maintaining health. Much research has been done over the years proving that getting adequate amounts of dairy plays a critical role in helping to prevent some very specific health conditions. Two major studies, the Dietary Approaches to Stop Hypertension (DASH) and the Coronary Artery Risk Development in Young Adults (CARDIA) show that dairy foods are important components of diets associated with improved health outcomes.

Dairy products like milk, cheese, and yogurt contain nine essential nutrients which may help prevent osteoporosis, reduce your risk for high blood pressure, help you better manage your weight, and aid in preventing certain cancers.

Osteoporosis is a major public health threat, affecting more than 28 million Americans. One reason why osteoporosis rates are so high is that many people (especially teens, women and the elderly) have critically low calcium intakes. Although dairy products contribute 73% of calcium in the food supply, most people aren't getting enough in their diet.

High blood pressure, or hypertension, affects 50 million Americans and is a major cause of heart disease and stroke. The multi-center DASH (Dietary Approaches to Stop Hypertension) study, found that a low fat diet providing 3 servings of low fat dairy products and 8 to 10 servings of fruits and vegetables, significantly lowers blood pressure as much as some medications, especially when combined with a low sodium intake.
According to several studies published in the last year, low fat dairy foods such as milk, yogurt and cheese, may help control body fat.

• Women who consumed the most calcium and ate at least 3 servings of dairy foods per day were 80% less likely to be obese than those with the lowest intake.


• Young women (18-31 years) enrolled in an exercise study who had high calcium intakes gained less weight and body fat than those with lower calcium intakes.


• High calcium intake was consistently associated with lower body weight across 4 studies conducted in young, middle-aged and elderly women.


• Researchers analyzed the diets of preschool children over a 3-year period and found children with higher dairy/calcium intake, had lower body fat than those children with lower dairy/calcium intakes.

The results of a study published in The New England Journal of Medicine show calcium may help reduce the risk of colon tumors.

Dairy’s importance in building strong bones and maintaining healthy weight has been reaffirmed in the Surgeon General’s Report on Bone Health, the Dietary Guidelines for Americans 2005, and the new MyPyramid. All recommend eating three servings of milk, cheese or yogurt for optimum health.

Milk is loaded with the following nutrients and just three servings of milk each day will provide you with from 30% to 90% of these essential vitamins and minerals.

For those of you that feel you may be lactose intolerant take heart. A recent study published in the American Journal of Clinical Nutrition found that for young adults who complain of gastrointestinal (GI) symptoms, intolerance to cow’s milk is rarely the cause. If, however, you suffer some distressing symptoms after consuming dairy products here are some suggestions to help you keep dairy in your diet.

• Drink milk with meals and snacks instead of on an empty stomach.
  
• Use aged cheeses like Cheddar and Swiss that are naturally low in lactose.
  
• Add small amounts of dairy to your diet until you reach three servings a day.
  
• Try lactose-free products
  
• Try some yogurt which contains bacteria that help digest lactose.

Dairy products are not only good for you, but are delicious as well. Try a refreshing yogurt and fruit smoothie for breakfast, lunch, or snack and to beat that summer heat pour the smoothie into small paper cups, insert a popsicle stick, and freeze.

And now just for fun,

1. About how many squirts are there in a gallon of milk?
a. 100
b. 200
c. 350
d. 950


2. It takes about how many pounds of milk to make one pound of cheese?
a. 1
b. 5
c. 10
d. 15


3. What is the major nutrient found in milk, cheese and yogurt?

Answers:
1. c. 350
2. c. 10
3. Calcium

References:
http://www.nichd.nih.gov/milk/milk.cfm
http://www.dairymax.org/Default.aspx?tabid=36
http://www.nationaldairycouncil.org/NationalDairyCouncil/
http://dairy.ifas.ufl.edu/
http://vm.cfsan.fda.gov/
http://americanheart.org/
http://www.usda.gov/
http://www.mypyramid.gov/

Keeping Those Fruits and Veggies Safe to Eat

By Elizabeth Ledoux, Dietetic Intern
Bay Pines Health Care System
Pinellas County Extension, Family & Consumers

The juicy watermelon. The plump blueberries. The sweet corn on the cob. These are the foods and flavors many of us associate with the summer. Not only do these foods taste great, but fruits and vegetables are good for us because they contain essential vitamins, minerals, and fiber. People who consume a diet with generous amounts of fruits and vegetables as part of a healthful diet are more likely to have a reduced risk of chronic diseases, including stroke, cardiovascular disease, and certain cancers. However, the recent slew of food borne illnesses associated with produce has discouraged many people from enjoying these health benefits.

Most people have heard about the infamous E. coli outbreak of 2006 in which tainted spinach caused 200 cases of E. coli poisoning, 100 hospitalizations, and 4 deaths. This coincides with an increase in the number and size of outbreaks that have occurred over the last 20-30 years. These tragic episodes should not lead to a stop in eating healthy foods. As you enjoy fresh fruits and vegetables this summer, it is important to handle products safely in order to reduce the risks of food borne illnesses.

The FDA (http://www.cfsan.fda.gov/~dms/prodsafe.html) recommends the following safe-handling tips to protect yourself and your family from infections:

• Purchase produce that is not bruised or damaged.


• Buy fresh cut produce like half a watermelon or bagged mixed salad greens only if these items are refrigerated or surrounded by ice.


• Bag fresh fruits and vegetables separately from meat, poultry and seafood products when packing them to take home from the market.


• Store perishable fresh fruits and vegetables (like strawberries, lettuce, herbs, and mushrooms) in a clean refrigerator at a temperature of 40° F or below.
  
• Refrigerate all produce that is purchased pre-cut or peeled to maintain both quality and safety.
  
• Wash your hands for 20 seconds with warm water and soap before and after preparing produce.


• Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Throw away any produce that looks rotten.


• Wash fruits and vegetables under running water just before eating, cutting, or cooking, even if you plan to peel the produce. Washing fruits and vegetables with soap, detergent or a commercial produce wash is not recommended.
  
• Scrub firm produce, like melons and cucumbers, with a clean produce brush. Let them air dry before cutting.
  
• Keep fruits and vegetables that will be eaten raw separate from other foods such as raw meat, poultry or seafood - and from kitchen utensils used for those products.
  
• Wash cutting boards, dishes, and utensils and counter tops with hot water and soap between the preparation of raw meat, poultry and seafood products and the preparation of produce that will not be cooked.


• For added protection, kitchen sanitizers can be used on cutting boards and counter tops periodically. Try a solution of one teaspoon of chlorine bleach to one quart of water.
  
• If you use plastic or other non-porous cutting boards, run them through the dishwasher after use.

For more tips on produce safety visit:
http://www.fightbac.org/images/pdfs/producefactsheet.pdf
http://www.cfsan.fda.gov/~acrobat/prodsafe.pdf

For more information on fruits and vegetables visit: http://www.fruitsandveggiesmatter.gov/

Fiber: Start Roughing It!

By Elizabeth Ledoux, Dietetic Intern, Bay Pines Health Care System
Pinellas County Extension, Family & Consumers

Fiber is one of those nutrients that we know is important but remains a mystery to us. So…what is fiber? What are the best sources? What are its health benefits? This article will answer these and other questions associated with fiber.

The term dietary fiber refers to carbohydrates that are not digested. Fiber is found in all plant foods, including fruits, vegetables, grains, and legumes. Not all fiber is the same. Soluble fiber dissolves in water forming a gel-like substance. Sources include: oats, legumes, apples, berries, nuts, and seeds. Insoluble fiber does not dissolve in water. It plays an important role in increasing the movement of material through your digestive tract and bulking up your stool. Sources include: whole grains, bran, seeds, tomatoes, cucumbers, and carrots. These differences are important as it relates to fiber’s role in health benefits. Fiber reduces the risk of developing heart disease and diabetes and is involved in bowel disorders and weight control.

Fiber and Heart Disease
Coronary heart disease is the leading cause of death for both men and women in the United States. High intake of dietary fiber has been linked to lowering the risk of heart disease. A Harvard study of male health professionals found that a high total dietary fiber (particularly cereal fiber) intake was linked to a 40% lower risk of coronary heart disease. A related study of female nurses produced similar findings. Furthermore, a strong predictor of heart disease is abnormal blood cholesterol lab values. It appears that soluble fiber reduces the absorption of cholesterol in your intestines by binding with bile, a substance produced in the liver. Your body then gets rid of it.

Fiber and Type 2 Diabetes
A high-fiber diet can be beneficial in getting your blood sugars under control. Keeping blood sugars stable is a goal everyone would benefit from. If you do have type 2 diabetes, this could be the way to keep it under control. If you don't have it, this could be the way to prevent it. Research has shown that high-fiber diets can aid in prevention. A recent study showed reductions in blood sugar values with the use of a high fiber supplement in overweight and obese individuals without diabetes. Soluble fiber has been found to produce significant reductions in blood sugar. For those with diabetes, increasing your fiber now can prevent long-term complications from diabetes and can decrease insulin requirements.

Fiber and Bowel Disorders
With the introduction of white flour came an increased prevalence of bowel disorders such as diverticulosis, hemorrhoids, and irritable bowel syndrome (IBS). Studies have shown that a high-fiber diet helps to prevent diverticulosis, a condition that occurs when small pouches (diverticula) push outward through weak spots in the colon. A diet high in fiber will decrease the risk of complications if you have it. The same has been found for IBS and current treatment guidelines for IBS include following a high fiber diet. The bulk that fiber provides is thought to help prevent the pain often associated with IBS and aids in regularity.

Fiber and Weight Control
There is some evidence that "bulking up" could lead to slimming down. One of the reasons that fiber may have an impact on body weight is its ability to slow the movement of food through the intestines. This increase in time that foods stay in the intestines has been shown to reduce hunger feelings and overall food intake.

Fiber is an important part of a healthy diet, and you should consume the recommended amount of 21-38 grams of dietary fiber per day. Most of us eat only 15 grams of dietary fiber a day. The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods. Here are some tips to help you increase your fiber intake:

• Eat whole fruits instead of drinking fruit juices.
• Replace white rice, bread, and pasta with brown rice and whole-grain products.
• Choose whole-grain cereals. Check out http://www.wholegrainscouncil.org/ for more information on whole grains.
• Snack on raw vegetables instead of chips or crackers.
• Substitute legumes (beans and peas) for meat two to three times per week.
• Experiment with recipes that use whole grains and legumes.

Find out the fiber content of your favorite foods at: http://library.umsmed.edu/pe-db/pe-fiber-food.pdf

Catching the Beneficial “Bug”: Pros and Cons of Probiotics

By Carolyn Reiner, Dietetic Intern, Bay Pines Health Care System
Pinellas County Extension, Families & Consumers

You may have heard advertisements for products that "help strengthen the body's defenses," "help naturally regulate your digestive system" or "help kids stay healthy." You may have also heard that "live and active cultures" in yogurt are helpful. What you might not know is that these live and active cultures contain helpful bacteria called probiotics- active cultures that help your digestive system. From yogurt to smoothies to cereal, products that contain probiotics are becoming very popular at the local grocery store.

Probiotics are “good” bacteria that help maintain the natural balance of microorganisms in the digestive tract. Our digestive tracts already contain about 400 types of bacteria that reduce the growth of harmful microorganisms and promote a healthy digestive system. Probiotics microorganisms have been around for years, but recent research suggesting they fight digestive disorders and help boost our immune system have got health conscious consumers going crazy for these beneficial little “bugs”. But are probiotics as effective as producers claim? And are they worth the money? While much more scientific knowledge is needed, including safety and appropriate use, current research supplies some promising leads.

Potential benefits of Probiotics: The main reason most people use probiotics is to prevent diarrhea caused by antibiotics which kill beneficial bacteria along with the bacteria that cause illness. A decrease in beneficial bacteria may lead to diarrhea. It may also lead to other infections, such as yeast and urinary tract infections.

Studies suggest that probiotics may help:

• Reduce diarrhea and bloating from lactose intolerance and other causes.


• Prevent relapse in diarrhea associated with antibiotic use.


• Prevent infections in the digestive tract (e.g., Helicobacter pylori (H. pylori), a bacterium that causes most ulcers and many types of chronic stomach inflammation).


• Control immune response (inflammation), as in inflammatory bowel disease (e.g., ulcerative colitis and Crohn's disease).

Should you take Probiotics? You don't need probiotics to be healthy. However, a probiotic food product or supplement may assist with digestion or help protect against some harmful bacteria. If you want to give them a try, it’s better to get your probiotics from foods rather than supplements, which aren’t closely regulated and don’t always deliver what they promise.

Yogurt is a particularly good source of probiotics. Some popular probiotic yogurt products include Activia™, DanActive™, and Danimals Xtreme™; Silk Live!® soy yogurt; and Stonyfield Farms® yogurts. When buying, look for the words “live and active cultures” and check the expiration date to ensure it is fresh: the longer a probiotic-containing product sits on shelves, the more beneficial bacteria die.

While probiotics won’t help everyone, studies suggest that even healthy people may benefit from regular consumption. Probiotics are safe because they are already part of the normal digestive system and may be used everyday.

For more information on probiotics check out this website:
http://nccam.nih.gov/health/probiotics/

FDA Warns of Salmonella Risk with Cantaloupes from Agropecuaria Montelibano

By Nan Jensen, Pinellas County Extension,
Family and Consumer Sciences Program Leader

FDA NEWS FOR IMMEDIATE RELEASE March 22, 2008
Media Inquiries: Stephanie Kwisnek, 301-827-6242
Consumer Inquiries: 888-INFO-FDA

The agency detains products from the Honduran manufacturer

The U.S. Food and Drug Administration has issued an import alert regarding entry of cantaloupe from Agropecuaria Montelibano, a Honduran grower and packer, because, based on current information, fruit from this company appears to be associated with a Salmonella Litchfield outbreak in the United States and Canada. The import alert advises FDA field offices that all cantaloupes shipped to the United States by this company are to be detained.

In addition, the FDA has contacted importers about this action and is advising U.S. grocers, food service operators, and produce processors to remove from their stock any cantaloupes from this company. The FDA also advises consumers who have recently bought cantaloupes to check with the place of purchase to determine if the fruit came from this specific grower and packer. If so, consumers should throw away the cantaloupes.

To date, the FDA has received reports of 50 illnesses in 16 states and nine illnesses in Canada linked to the consumption of cantaloupes. No deaths have been reported; however, 14 people have been hospitalized. The states are Arizona, California, Colorado, Georgia, Illinois, Missouri, New Jersey, New Mexico, New York, Ohio, Oklahoma, Oregon, Tennessee, Utah, Washington, and Wisconsin.

The FDA is taking this preventive measure while the agency continues to investigate this outbreak in cooperation with the Centers for Disease Control and Prevention and state partners. Such intervention is a key component of FDA’s Food Protection Plan.

Symptoms of foodborne Salmonella infection include nausea, vomiting, fever, diarrhea, and abdominal cramps. In persons with poor health or weakened immune systems, Salmonella can invade the bloodstream and cause life-threatening infections. Individuals who have recently eaten cantaloupe and experienced any of these symptoms should contact their health care professional.

The FDA recommends that consumers take the following steps to reduce the risk of contracting Salmonella or other foodborne illnesses from cantaloupes:

• Purchase cantaloupes that are not bruised or damaged. If buying fresh-cut cantaloupe, be sure it is refrigerated or surrounded by ice.
  
• After purchase, refrigerate cantaloupes promptly.
  
• Wash hands with hot, soapy water before and after handling fresh cantaloupes.
  
• Scrub whole cantaloupes by using a clean produce brush and cool tap water immediately before eating. Don't use soap or detergents.
  
• Use clean cutting surfaces and utensils when cutting cantaloupes. Wash cutting boards, countertops, dishes, and utensils with hot water and soap between the preparation of raw meat, poultry, or seafood and the preparation of cantaloupe.
  
• If there happens to be a bruised or damaged area on a cantaloupe, cut away those parts before eating it.
  
• Leftover cut cantaloupe should be discarded if left at room temperature for more than two hours.
  
• Use a cooler with ice or use ice gel packs when transporting or storing cantaloupes outdoors.

For University of Florida, IFAS Extension fact sheet on
Melons: Safe Handling Practices for Consumers, please visit: http://edis.ifas.ufl.edu/FY488

For more information on produce safety, please visit: http://www.cfsan.fda.gov/~dms/prodsafe.html.

For additional information on FDA’s Import Program, please visit: http://www.fda.gov/ora/import/default.htm.

Super-Charged Drinks and Bars: The Right Source for Nutrition?

By Jana Folkert, Dietetic Intern, Bay Pines Health Care System
Pinellas County Extension, Family & Consumers

There seems to be a special drink or energy bar to address every conceivable health need these days, from athletic performance to vitamin deficiency to sleepiness. In reality, however, are these carefully marketed beverages and bars genuinely useful as part of a well-balanced and nourishing diet? And are the advantages of supplementing usual intake with these products worth their expense, usually significantly greater than “normal” food and drink options?

The beverage market has exploded with extensive options for the thirsty shopper, including an overwhelming selection of flavored waters, sports drinks, and herbal teas. Fancy water choices boast fruit flavors and vitamin supplementation, while sports drinks promise electrolyte replacement and herbal teas tout their ability to improve any number of functions- from memory to energy. Unfortunately, many of these beverage choices contain sugar in addition to their other special ingredients, easily contributing an additional 100-150 calories per bottle to the diet. In regard to the herbal teas, caution must be exercised in trusting the grand and glorious claims made by the label- in many cases the supplemented herbs have not been scientifically proven to perform the intended effect (such as memory enhancement), not to mention the lack of regulation in quantity and potency of the “herb potion” advertised on the bottle. As far as sports drinks are concerned, their electrolyte and carbohydrate replacement functions aren’t necessary unless strenuous physical activity continues for greater than an hour at a time. Considering all these factors, the best beverage choice is still plain old water in most situations.

University of California Extension has a fact sheet comparing the some of the drinks that are on the market.

You can find it at http://www.wmtw.com/download/2008/0220/15355489.pdf.

Another recently exploding market has been that of energy and meal replacement bars. Many athletes have introduced a trendy and portable snack option to their exercise routine, believing in the supplement’s ability to improve performance and workout benefit. Others have begun to use these bars as handy snack and meal options while on-the-go as their lives spin at breakneck pace. There are certainly attractive advantages to the energy bar concept, including provision of necessary calories, vitamins, and nutrients, in a convenient, portable form. Downsides to their use, however, are also of concern. Most bars can be rather expensive, have been extensively processed, and may contain herbal additives of questionable potency and usefulness. They also can cause excessive calorie intake when added to the diet without swapping out another calorie source. In reality, there isn’t any “magic” about the nutrient components of the bars, and healthy workout snacks or on-the-go meal options can be created from regular food using a little effort and creativity.

If you plan to choose an energy bar consider these tips:

• Try to avoid bars with palm kernel oil or partially-hydrogenated fat in the first five ingredients on the label.

• Limit saturated fat to 3 grams or less per bar and no trans fat.


• To help manage appetite for weight control, choose a bar with at least 3 grams of fiber.


• Women may want to choose a bar that contains at least 300 mg of calcium per serving to help meet their daily calcium needs. But evaluate your other sources of calcium during the day first to see if you need the extra amount in an energy bar.


• Sources of sugar should not be more than half the grams of carbohydrates in the bar. Look at the total carbohydrates on the label, then the sugars listed just below. Try not to select a bar with high fructose corn syrup, glucose, or fructose as the first ingredient.

Nutrition Fact vs. Fiction

By Mary B. Morgan, Dietetic Intern
Pinellas County Extension, Family & Consumers

In the midst of the latest fad diets and conflicting nutrition advice, it can be a challenge to know what is fact or what is just simply fiction when it comes to nutrition. March is National Nutrition Month and this year’s theme is “Nutrition: It’s A Matter of Fact”. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. In honor of this theme, it seemed appropriate to clear up the confusion surrounding nutrition!

I have researched the top five nutrition myths out there today. I bet you’ve heard of some of them! Read on to see if you can determine whether the statement is “Fact or Fiction”!

1. Skipping meals helps you lose weight.
   FICTION—In fact, people who skip meals throughout the day (especially breakfast) tend to be heavier than people who eat 4-5 times per day. Why? Because not eating every few hours sends your body into “starvation” mode and so the next meal you eat, your body will cling to every bit of the calories it can hold on to. Skipping meals also slows down the metabolism, which in turn makes it more difficult to lose weight in the long run. Your best plan is to eat small meals throughout the day to keep your metabolism going strong and control your appetite.


2. You can eat as much low-fat/fat-free food as you want.
   FICTION—Low-fat/fat-free does not mean calorie free! Generally, when fat is taken out of the product, sugar and other carbohydrates are added to maintain the taste. Compare the calories in a full fat versus low-fat/fat-free product; you may be surprised that the calories are the same and sometimes even more in the low-fat/fat-free version. Remember—weight comes down to calories consumed, not fat!


3. Eating after 8pm causes weight gain.
   FICTION—It doesn’t matter what time of the day you eat. What matters is how much you eat and how much physical activity you get throughout the day. No matter what time of day you eat, if you consume more calories than you need, your body will store the extra calories as fat.


4. Fats should be avoided when trying to lose weight.
   FICTION—The truth is, our body needs fat to help in nutrient absorption and nerve transmission—just to name a few of fat’s purposes. However, when consumed in excess amounts, fat contributes to weight gain and other medical problems. It is important to note that all fats are not created equal. Saturated and trans fats (fats found in animal products, baked goods and other commercially prepared products) should be replaced with polyunsaturated and monounsaturated fats (fats found in liquid oils, fish and nuts).


5. “Eating for 2” is necessary during pregnancy.
   FICTION—Energy/calorie needs vary with each individual, but the idea that pregnancy allows a woman to eat double is false. It is recommended that a pregnant woman increase her calorie intake by 100 calories per day during the first trimester and 300 calories per day during the second and third trimester. An extra snack during the day of yogurt or milk, fruit, and an extra dinner roll is often adequate.
   

Remember, if it is too good to be true—it probably is!

For more information on separating fact and fiction, check out the American Dietetic Association website: http://www.eatright.org/.

Take the quiz to see if you can determine fact or fiction! http://www.eatright.org/nnm/NNMWEBNEW/flashquiz.swf

Volunteering, It Just Might Make You a Little Healthier!

By Beth Tobias, 4-H Extension Agent

That’s the word on the street according to a study released in May of 2007 by the Corporation for National and Community Service. Research suggests that volunteering is particularly beneficial to the health of older adults and those serving 100 hours annually.

According to the report:

• A study of adults age 65 and older found that the positive effect of volunteering on physical and mental health is due to the personal sense of accomplishment an individual gains from his or her volunteer activities.


• Another study found that volunteering led to lower rates of depression in individuals 65 and older.


• A Duke study found that individuals who volunteered after experiencing heart attacks reported reductions in despair and depression – two factors that that have been linked to mortality in post-coronary artery disease patients.


• An analysis of longitudinal data found that individuals over 70 who volunteered approximately 100 hours had less of a decline in self-reported health and functioning levels, experienced lower levels of depression, and had more longevity.


• Two studies found that volunteering threshold is about 100 hours per year, or about two hours a week. Individuals who reached the threshold enjoyed significant health benefits, although there were not additional benefits beyond the 100-hour mark.
  To view the full report visit http://www.nationalservice.gov/

Although the study focused on 65 and older it is never too young to start. According to the December 2006 report by the Corporation for National and Community Service growth in volunteering is at a 30 year high with the growth being driven by three primary age groups: older teens (16-19), mid-life adults (46-64), and older adults (65 and over). By getting started as a youth, it will become part of your lifestyle as well as set the example for the younger generations.

Pinellas County Extension believes in the benefits of service and has been fostering volunteerism through the Master Gardener and 4-H Youth Development Programs for many years. Now 4-H and Family and Consumer Sciences (FCS) are following the same model and have created a Master Nutrition Volunteer Program. This is the first program of its’ kind in the state and has received so much interest that the first training is full, but plans are to offer it again before the end of the year.

The program is designed to train volunteers in general health and nutrition and in return they will give back 75 hours of service to the community through assisting with 4-H and FCS programs. All of the volunteers participate in 40 hours of training where they will learn the content, activities, and techniques of facilitating programs. Extension programs will reach more people in more places, community residents will receive critical information to live a healthier life, and the Master Volunteers will be a little healthier through their contributions to the community. It’s a win, win situation! For more information about the Master Nutrition Volunteer Program please contact (727) 582-2122 or online at www.pinellascounty.org/extension.

Think What’s in Your Drink...Extra Calories Are Often Lurking!

By Nan Jensen RD, LD/N
Family and Consumer Sciences Program Leader

The new year has arrived and many of us have made a resolution to make healthier food choices. Often times though, we forget about the beverages we consume. While calories in drinks are not hidden (the information is on the nutrition facts label or available) many people don’t realize just how many calories those beverages can contribute to their daily intake. There is the Café Mocha with whipped topping you stopped for at breakfast that has 400 calories. The regular soft drink you got “free” with the value meal for 300 calories, and glass of whole milk you had at dinner for 150 calories. If you add the calories up from just the beverages you just swallowed that amounts to 850 calories and you haven’t even begun to chew. Another problem with liquid calories is that they don’t trip the mechanisms in our body that makes us feel full so we often consume more calories than we need.

Watch for Hidden Sugar
Many beverages contain added sugars but the name “sugar” is not necessarily listed on the label. Terms like high-fructose corn syrup, fructose, fruit juice concentrate, honey, corn syrup, sucrose and dextrose are caloric sweetened and may be used in your favorite beverage.

Read That Nutrition Facts Label
The Nutrition Facts label on beverage containers is a helpful tool to use in figuring out the calories in your favorite beverage. Look at the label carefully since, there may more than one serving in the container. Below is the label on a 20-oz. bottle. It lists the number of calories in an 8-oz. serving (120) even though the bottle contains 20 oz. or 2.5 servings. If you drank the whole bottle, you would be consuming 300 calories. That caloric value is based on 2.5x 120 which equals 300.

NUTRITION FACTS LABEL

Serving Size 8 fl. oz.

Servings Per Container 2.5
Amount per serving Calories 120

High-Calorie Culprits in Unexpected Places
Coffee drinks and fruit smoothies sound like a good choice, but the calories in your favorite coffee drink or smoothie can add up. Check the Web site or in-store nutrition information of your favorite coffee or smoothie shop to find out how many calories are in different menu items. If that need for a favorite coffee drink or smoothie kicks in follow some of these guidelines.

If you make a coffee stop:

• Order your drink with fat-free or low-fat milk instead of whole milk.


• Size does matter. Order the smallest size available, especially if you are going for one of the fancy coffees.


• Extra flavoring like vanilla or hazelnut, are sugar-sweetened and will add calories to your drink.


• Consider skipping the whipped cream on top of coffee drinks. This is an extra source of calories and fat.


• Plain black coffee or a cup with fat-free milk and artificial sweetener is a sure bet.

At the smoothie shop:

• Just like the flavored coffee, the smaller the better.


• Pick the smoothie with the fewest calories.


• Many smoothies contain added sugar in addition to the sugar naturally in fruit, juice, or yogurt. Skip the added sugar since the drink is probably sweet enough without it.

Best bets for beverage choices:
Now that you know how much difference a drink can make, here are some ways to make smart beverage choices:

• Choose water, diet, or low-calorie beverages instead of sugar-sweetened beverages.


• Quench your thirst by carrying a water bottle and refilling it throughout the day.


• Don’t keep sugar-sweetened beverages in the house. Instead, keep a jug or bottles of cold water in the fridge.


• Serve water with meals.


• Add slices of lemon, lime, cucumber, or watermelon to perk up that plain glass of water.


• Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.


• If you choose a sugar-sweetened beverage, make it a small one. Some companies are now selling 8-oz. cans and bottles of soda, which contain about 100 calories.


• Be a role model for your friends and family by choosing a healthy lifestyle which includes wise beverage choices.

For calorie information on foods and beverages check out the USDA National Nutrient Database at http://www.ars.usda.gov/Main/docs.htm?docid=4451