REPORTING POINT 09-03
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
(Past issues of “Health News” are available on my son’s website, which includes a word-search engine - just go to the site with your browser and insert the key word to find past articles: http://home.earthlink.net/~candace_ball/healtharticles/frameset.htm) - LK
BE A LABEL READER - a study published in the Journal of the American Dietetic Association found that the information on food labels has a significant effect of health-conscious consumers. Researchers found that label-readers cut about twice as much fat from their diets as those who did not bother to read what they were going to eat or feed to their families. Health 12/01.
FAT FACTS - overweight men are 120% more likely to develop stomach cancer (obese men 330%), 590% more likely to develop esophageal cancer (obese men 1,520%), and 35% more likely to develop kidney cancer (obese men 70%) than those who maintain proper weight. Those participating in proper diet and exercise programs realize even less risk. Men’s Health 7/02.
FIGHT FAT WITH FAT - a dietary fat called conjugated linoleic acid (CLA) may help increase levels of lean muscle mass. Over a six-month period, researchers gave CLA supplements or a placebo to men and women starting an exercise program. Among those who gained weight, the CLA group gained almost twice as much lean muscle mass - 45 percent - compared with 26 percent gained by the subjects who took the placebo.
The researchers believe that CLA can prevent new fat from attaching to the cells, and may make results from exercising longer-lasting. CLA is available as a supplement, and occurs naturally in beef and dairy products. Men’s Health 1/01.
CHLAMYDIA CONCERNS - with an estimated 3 million cases reported every year in the United States, chlamydia is this country’’s most commonly reported infectious disease. Ironically, 75 percent of infected women and 50 percent of infected men do not even know they have the disease, which can easily be treated with antibiotics. If left untreated, the infection can cause pelvic inflammatory disease in women and may lead to reproductive problems. Also, recent research finds that infected women are three to five times more likely to acquire HIV if exposed to the virus that causes AIDS.
Testing for chlamydia is easy: physicians typically use a urethral swab to test for the disease in women; men can be tested using a urine sample. Health 12/01.
ARE YOU AN AFTER-THOUGHT BABY? - a Boston University study found that men born when their dads were age 38 or older run a 70 percent greater risk of prostate cancer. If this applies to you, schedule a screening by your 40th birthday. Men’s Health 1/01.
HATE CARDIO WORKOUTS, BUT LIKE TO LIFT? - strength-training can also benefit your cardio-system. A report from the American Heart Association concluded that lifting weights for just 30 minutes two or three times a week can boost your cardiovascular fitness. Weight lifting also lowers the blood pressure and LDL cholesterol and raises the HDL (good) cholesterol.
Of course, a workout program that incorporates both cardio-exercise and strength-training is the best to maximize the potential benefits that exercising provides. Cardio-exercising doesn’t have to be hours on a treadmill, but rather can include fast-paced walks or hikes in the country, bicycle rides with the family, or any other activity that increases the pulse rate and is enjoyable. Men’s Health 1/01.
(Contributing editor's note: the following article "On the Road Again" was written for SWAPA by Stephanie Campbell, who is a registered dietitian with a Master's degree in nutritional education and over 30 years experience, including sports nutrition. The article was first published in “Crossfeed” in 1997 and is reprinted now for the benefit of those who have joined SWA since then - LK.)
"ON THE ROAD AGAIN"
by Stephanie Campbell M.Ed. R.D.
Can a person eat a nutritious, healthy diet while "on the road?" A quick survey of food vendors at the Phoenix Airport showed that a person with the right mind-set could select a relatively healthy meal. The prices and fat content are a little high, however, and maybe going back to the old "brown bag" might make sense. It is still possible to eat wisely while traveling. Some of the food vendors such as McDonalds, Taco Bell, Burger King, and Pizza Hut do have healthy choices. Watch out for the muffins at some of the stands! The size may vary from the 1 oz. homemade size to the 8 oz. large size and the calories may vary from 130 to 500. In the table below, one can see the calories and grams of protein, fat, and carbohydrate found in a couple of the best meal choices for breakfast and lunch. Choosing a lower fat breakfast can help compensate for the higher fat content of some lunches.
BREAKFAST A
Food/Serving Calories Protein/gms Fat/gms Carb/gms
McDonald English Muffin 177 5 5 28
McDonald Scrambled Egg 140 12 1 10
2% Milk 121 8 5 12
Orange Juice/8 oz 112 2 0 27
Totals: 550 27 11 77
BREAKFAST B
Bagel/ 3-1/2(2oz.) 187 7 1 36
Cream Cheese/ 1 oz. 99 2 10 1
2% Milk/ 8 oz. 121 8 5 12
Orange Juice/ 8 oz. 112 2 0 27
Totals: 519 19 16 76
BREAKFAST C
Yogurt/ 8 oz. fruit 232 10 2 43
Total Cereal/ 8 oz. 116 3 1 26
2% Milk/ 8oz. 121 8 5 12
Orange Juice/ 8 oz. 112 2 0 27
Totals: 581 23 8 108
LUNCH A
Pizza Hut/ 2 slices cheese 492 30 18 57
McDonald's Garden Salad 56 5 2 7
Italian Dressing/ 2 Tbsp 138 <1 18 2
Diet Soft Drink 0 0 0 0
Totals: 686 35 38 66
LUNCH B
Taco Bell Bean Burro 414 14 13 58
Taco Bell Taco 183 10 11 11
TB Pintos/Cheese 190 9 9 19
Diet Soft Drink 0 0 0 0
Totals: 787 33 33 88
So what if you decide to "brown bag it"?? There is a nifty little thermal insulated bag available from some department stores called "Therma Whiz," by California Innovations. It measures about 10" x 7-1/2" x 3-3/4" and has a blue ice packet. There is room for a sandwich, a carton of yogurt, and a baggie full of fresh vegetable sticks, or other combinations of your favorites. Some old "stand-bys" that also travel well are small cans of tuna or the tuna snack packs with the crackers and mayonnaise included; cans of fruit or vegetables; or canned supplements such as Ensure (Ross Laboratories); Sweet Success (Nestle) or Sustacal (Mead Johnson). Each of them is between 200-250 calories per can, fairly tasty and available at most grocery or drug stores for $1.00-$1.50 per can. Some sample packed lunches and their calories, protein, fat, and carbohydrate content are shown below. The breakfasts from fast food vendors can be duplicated in a packed meal from home at a lower price and using some lower fat selections such as jam or jelly in place of the cream cheese, or 1% or skim milk in small cartons. Rotating between the food vendors and packing meals will vary the monotony and allow for some low fat/low cholesterol days to balance out the weekly amount of fat grams one consumes. Best of luck with your personal decision to eat more healthily on the run and "Happy Eating!"
Food/Serving Calories Protein/gms Fat/gms Carbs/gms
Tuna/ 3 oz. water packed 99 22 1 0
Mayo./ 1 tbsp low cal. 36 0 3 2
Whole Wheat Bread/ 2 sl 140 6 2 26
Fresh Apple/ 1 med. 81 <1 <1 24
2% Milk/ 8oz. 121 8 5 12
Carrots/ 2 raw 64 <1 <1 14
Totals: 541 36 11 78
Cheese Sticks/ 3 237 24 15 3
Saltine Crackers/ 8 104 2 2 18
Orange/ 1 raw 62 1 <1 15
2% Milk/ 8oz. 121 8 5 12
Totals: 524 35 22 48
And how about that sweet tooth? "TCBY" frozen nonfat yogurt has about 100 calories, virtually no cholesterol, little sodium, about 23 grams of carbohydrate, and about 10% of the RDA for calcium.
Pennington, Jean, A.T., "Bowes and Church's Food Values of Portions Commonly Used." 15th edition Harper Perennial(A Division of Harper Collins Publishers)
Brown, Judith E., "Nutrition Now." 1995 West Educational Publishing. (Appendix A)
