Creating a Healthy Personal Food Environment

Miriam E. Nelson, Ph D and Jennifer Ackerman have written a new book titled “The Strong Women’s Guide to Total Health.” Dr. Nelson also developed the program “Strong Women, Strong Bones” which the Brown County UW-Extension will be offering later this year.

In this book, information is shared about creating a healthy personal food environment. These tips make great sense no matter your sex.

• eliminate highly processed foods and sweetened beverages from your kitchen, office and eatery away from home. Take time to cook on weekends and freeze meals for the week. Eat plenty of fruits and vegetables along with whole grains and low-fat dairy products. When possible, buy local and fresh.
• Plan ahead. With such busy lives it makes sense to keep a good variety of foods on hand though the week and to plan meals in advance. The less likely a person is to plan ahead, the greater the temptation is to buy processed food or to eat meals away from home.
• Eat a variety of foods filled with great flavor. Use herbs and spices, along with olive oil to flavor food without adding lots of fat, salt and sugar.
• Limit portion sizes of calorie-rich foods. Bigger servings of high calorie foods, even when they seem to offer great value, are not better if they boost calorie intake and encourage over eating.

Table Salt vs. Sea Salt

When I am doing nutrition presentations, I often get questions about the difference between table salt and sea salt. These two products have the same nutritional value since both mostly consist of sodium and chloride. Sea salt is often marketed as a more natural and healthy option.

Taste, texture and processing are the distinguishing differences between table salt and sea salt. Table salt is mined from underground salt deposits. Typically minerals are removed from table salt while an anti-caking agent and iodine are added.

Sea salt is produced through evaporation of sea water which leaves behind some trace minerals. These add flavor and color to sea salt.

Sea salt is typically more expensive than table salt. Many chefs on cooking shows are using sea salt in the recipes they prepare.

No matter what type of salt you use, pay attention to the amount used. Many Americans consume more salt than necessary. Many prepared foods contain salt. When adding salt to recipes, it is easy to reduce the amount used.

Wisconsin Sets Rules for ‘Wisconsin Certified Honey’ Labels

There’s a “buzz” around Wisconsin these days. On March 15, 2010, Governor Jim Doyle signed Assembly Bill 575, establishing standards for products sold as honey and authorizing ‘Wisconsin Certified Honey’ labels for pure honey produced in the state.

The pure honey bill is intended, through testing and labeling to not only identify pure honey produced in Wisconsin, but also to point out so-called honey that is adulterated or bulked up with corn or rice syrup or mixed with foreign honey found to have a variety of additives. The adulterated honey costs a fraction to produce and sells cheaper than pure honey.

Wisconsin joins California and Florida in defining pure honey, a definition lacking in federal Food and Drug Administration standards.

Honey is the nectar gathered, modified, stored and concentrated by honey bees. The term honey in cookery refers to honey extracted from the comb. The different flavors of honey are classified according to the plant from which the nectar is derived. Generally the lighter the honey, the milder the flavor. If a stronger flavor is desired, use a darker, stronger flavored honey.

Honey is sweeter than white sugar, so less is needed to sweeten foods. Honey can be substituted for sugar. Due to honey’s ability to retain water, products made with honey tend to remain moister longer than similar products made with sugar or other sweeteners.

Some minor adjustments may need to be made to a recipe when substituting sugar for honey. Use equal amounts of honey for sugar up to one cup. Over one cup, replace each cup of sugar with 2/3 to ¾ cup of honey depending on the sweetness desired. In recipes using more than one cup of honey for sugar, it may be necessary to reduce liquids by ¼ cup per cup of honey. In baked goods, add ¼ teaspoon of baking soda per cup of honey if baking soda is not already in the recipe. This will reduce the acidity of the honey, as well as increase the volume of the product. Lower the baking temperature 25 degrees and watch the time carefully since products with honey brown faster.

Eating Nutritious and Affordable Food Away From Home

Keeping track of the nutritional value of food you eat away from home will be easier due to the recent passage of the Health Care Bill. Federal law now requires businesses to provide nutrition information to consumers upon request and to display calorie counts on all chain restaurant menus, drive-through billboards and vending machines.

Access to nutrition information about food away from home will be helpful to many people. A United States Department of Agriculture publication reveals that, compared to eating at home, Americans take in more sodium, fat, alcohol, sugar and total calories when they dine out. They also eat fewer fruits, vegetables, and whole grains and drink less milk when they eat away from home. According to the USDA Economic Research Service, consumers also spend more (77 percent on average) when they eat out than when they prepare meals at home.

Researchers recently developed a model based on the government’s Thrifty Food Plan that includes food eaten away from home and follows the nutrition recommendations of MyPyramid and the Dietary Guidelines for Americans.

“Incorporating information about choosing economical and nutritious food away from home is much more realistic than assuming that Americans following the Thrifty Food Plan are preparing all of their meals at home.  The key to including foods eaten away from home into a healthful and inexpensive eating plan is moderation.  As long as foods are carefully selected, consumers can watch both their food and calorie budgets at once."

When you’re eating away from home, order water, which is free, instead of sugary juices and sodas.  Fat-free or low-fat milk, unsweetened tea or coffee or other drinks without added sugars are also good beverage choices.

Other pointers include choosing whole-grain bread or noodles and opting for low-fat or fat-free cheeses and sauces.  Remember that steamed, grilled and broiled meals have fewer calories than fried or sautéed ones. Look for menu items that are made with vegetables; for example, a sub sandwich with lots of veggies; a stir-fried dish; or spaghetti with marinara sauce.

For more suggestions on eating well away from home, see MyPyramid’s “Tips for eating healthy when eating out” at

http://www.mypyramid.gov/tips_resources/eating_out.html

Source: Teresa Curtis, UW-Extension Nutrition Education Program Specialist with the Nutritional Sciences Department, UW-Madison & Mallory Koenings, Graduate Student in the Department of Nutritional Sciences, UW-Madison

Clearing Up The Confusion About Lactose Intolerance

Shoppers may notice a growing array of products in the dairy case designed for people who are lactose intolerant. What exactly does this term mean?

People with lactose intolerance do not produce enough of an enzyme, lactase, to break down lactose (the form of sugar naturally found in milk). Instead, when people with lactose intolerance ingest large amounts of dairy products, or foods or medicines containing lactose, lactose stays in the intestinal tract until it reaches the colon where it can cause gas, bloating, stomach cramps or diarrhea.

Last February, the National Institutes of Health (NIH) released a statement on lactose intolerance and health to provide health care providers, patients and the general public with the latest information on the topic.

“What many people fail to understand is that lactose intolerance is not an all-or-nothing situation.  Many people with lactose intolerance can consume small amounts of lactose--for example, a half cup of milk or yogurt--without experiencing any symptoms.  This is especially true if the milk or other lactose-containing food is consumed with a meal."

People should consult their doctor or a registered dietitian before making drastic dietary changes for suspected lactose intolerance. Your doctor may do a blood, breath or stool test to find out if lactose intolerance is the true cause of your digestive problems.

Milk and dairy foods provide many important nutrients. Milk is a well-known source of calcium and vitamin D. “Dairy products are also excellent sources of protein, potassium and many other vitamins and minerals.”

Because dairy products contain so many important nutrients, even people who are lactose-intolerant are urged to consider alternatives within the milk food group, such as yogurt or lactose-free milk.

For more information on lactose intolerance (also known as lactose malabsorption or lactase deficiency), you can read the NIH statement online at http://consensus.nih.gov/2010/lactosestatement.htm.

Source:  Susan Nitzke, Professor of Nutritional Sciences, UW-Madison and Nutrition Specialist, UW-Extension & Mallory Koenings, Graduate Student in the Department of Nutritional Sciences, UW-Madison

Triclosan

Triclosan is an ingredient added to many consumer products to reduce or prevent bacterial contamination. This product can be found in clothing, kitchenware, toys, antibacterial soaps and body washes, toothpaste and some cosmetics.

Triclosan is a sanitizer. It will kill “many” germs that it comes into contact with. Triclosan is not a soap. Soap is a surfactant designed to help remove dirt from surfaces. When dirt and oils are removed from surfaces like your skin, the germs attached to that dirt or oil are washed away. Regular soap does not kill germs, but will help remove germs from surfaces. A soap or toothpaste with triclosan will clean and disinfect at the same time.

If you want to know if triclosan is in a product, check the label for the list of active ingredients. If triclosan is in the product, it will be listed. The wording will be either triclosan or triclocarban.

There is some concern about the safety of this product. Animal studies have shown that triclosan can alter hormone regulation. Studies with bacteria have shown that bacteria can develop resistance to this chemical. The Food and Drug Administration (FDA) has, however, concluded that there is no evidence that triclosan is hazardous to humans when used in over-the-counter ‘drugs’ like soaps, body washes and toothpaste. The Environmental Protection Agency (EPA) regulates the use of chemicals and sanitizers and is working with the FDA to consider the safety of triclosan.

The public health community is concerned over the proliferation of antibacterial products containing triclosan. If harmful bacteria develop resistance to triclosan, it becomes more difficult to treat diseases. Public health officials urge consumers to limit the use of triclosan-containing products unless there is a medical reason to do so.

For more information visit Food Safety and Health www.foodsafety.wisc.edu for a link to FDA information as well as a summary fact sheet (check out the A-Z) index

• A – Antibacterial Products
• Common Sense Talk about Antibacterial Products

Information provide by Dr. Barbara Ingham, Associate Professor & Extension Specialist University of Wisconsin-Madison

Physical Activity Essential for Kids and Adults

The message from health experts is clear--adults and children need to be active every day. Physical activity strengthens muscles and bones, reduces the risk of diseases such as type 2 diabetes, and can improve mood. It also can help with the prevention of obesity.

But sometimes getting exercise can seem like just one more thing to do in an already jam-packed day. One way to overcome that is to be active along with your children and focus on having fun.

Fun is the name of the game for kids. By promoting an active lifestyle with your children, you’re encouraging healthy habits that last a lifetime.

Pressure to participate in activities that don’t match a child’s interests and skills, or trying to enforce mandatory exercise rather than play, can easily sap the joy out of physical activity. Some experts report that a joyful approach to exercise is the key to long-term success.

Choosing the right activity will be an ongoing process of trial-and-error as you uncover your child’s individual preferences. You might draw inspiration from your natural surroundings and by watching other kids and parents, in addition to trying variations on your own favorite sports and activities. Children relate to their parents’ enthusiasm and will usually follow your lead.

Parents play a key role in motivating children to join in family activities. Consider these motivational tips from the American Association of Pediatrics (http://www.healthychildren.org/)

• Lead by example. Your activity level is a powerful model for kids. Parents who make exercise a priority in their own lives will significantly increase the chance that family members will do the same.
• Get involved. Participating in family games and activities makes for solid bonding time--and good memories. Sharing enthusiasm and a light-hearted challenge will get kids moving; having fun will keep them moving.
• Limit screen time. Restrict to two hours a day the number of hours your child is allowed to watch TV, play video games, and use the computer. Interactive video games that require the player to perform dance or sports moves can ease the blow of stricter guidelines and help kids make the transition from low to moderate levels of activity.
• Hang loose. Keep the emphasis on fun and enjoyment. The more flexible you can be, the more your child will feel a sense of choice and control.
• Eat well. Make the most of the benefits of physical activity by providing good nutrition and well-balanced meals at home.
• Spread the word. Share your expectations with grandparents, teachers, and other caretakers to help them reinforce healthy activities when your child is away from home.

When you join in, your child will see that you believe physical activity is important, and you’ll become his most important role model. Disguised as fun, you and your children will enjoy the many benefits of exercise and time spent together as a family.

Source: Colleen Pulvermacher, UW-Extension 4-H Youth Development Agent, Vernon County

Increase in Calories from Beverages

Over the past several decades, consumption of soft drinks and other sweetened beverages have more than doubled. This increase in beverage consumption has been linked to the significant increase in overweight and obesity. This group of beverages includes: soda, sugary fruit drinks, sports beverages, lattes, smoothies and iced tea.
Portion sized for soft drinks has increased. In the 1950’s, soft drinks were available in 7-ouce bottles. Now we can purchase soda in 12-ounce cans, 20 to 24-ounce bottles, or in 32-oounce and 64-ounce containers.

The bigger the container the more that is likely to be drank. Below is an example of the amount of sugar by teaspoon in commonly consumed sodas. A 12-ounce can of soda can have between 10-12 teaspoons of sugar.

While the consumption of sugary beverages has increased, the amount of milk has been decreasing. Milk is an important source of calcium.

Looking for health beverages to incorporate into your diet? Include milk, water, 100% juice, iced tea without sugar or hot tea.