Low Calorie Snacks

 Here are some great ideas for snacks that are low in calories.

(Prevention Newsletter)
 100-Calorie Snacks

1/4 c 1% cottage cheese and 1 c sliced strawberries

1 hard-boiled egg dipped in 1 Tbsp light ranch dressing

1/2 c fat-free ice cream or frozen yogurt

28 pistachios

10 almonds or cashews

1 large stalk celery stuffed with 1 Tbsp peanut butter

1 slice whole wheat bread with 1 oz turkey breast

1 oz mozzarella string cheese and 4 green olives

1 c light yogurt

1/2 oz baked tortilla chips with 2 Tbsp salsa

1 fat-free chocolate pudding cup

1/2 whole wheat bagel (4" diameter), toasted, with 1 Tbsp sugar-free jam

1/2 c steamed soybeans (edamame)

1 hard-boiled egg with 1/2 slice toasted wheat bread

1 c chicken noodle soup with 2 saltine crackers

1 small (4") whole wheat pita with 1 Tbsp hummus

1 slice whole wheat bread with 1 oz sliced turkey breast and mustard

1/2 c 1% cottage cheese with 1 c cherry tomatoes

2 fig bars

20 animal crackers

1 c berries mixed with 2 Tbsp plain, nonfat yogurt

3 to 4 c microwave air-popped popcorn (see package for calories per cup)


(Last Updated: 12/20/2005 Copyright (c) Rodale, Inc. 2005)

200-Calorie Snacks

2 fig bars and a medium apple

1 oz trail mix and 1/2 c light fruit yogurt

1 c broth-based soup and 2 rice cakes

1/4 c roasted sunflower seed kernels

1/4 c dry-roasted mixed nuts

8 reduced-fat Tricuit crackers with 1 oz reduced-fat cheddar cheese

1 whole wheat English muffin topped with 1 Tbsp reduced-fat peanut butter

1/2 c raisin bran cereal with 1/2 c skim milk

1/2 c 1% low-fat chocolate milk and 4 squares low-fat graham crackers

Triscuit and Pepperidge Farm makes crackers that are lighter and healthier and low in fat. You can eat a lot more for the same amount of calories. Many companies are making a healthier version of snack items, just read the nutrition labels. Watch out for fat and sodium.  Orville Redenbacker makes single 100 calorie microwave popcorn packets that are 94% fat free and low in sodium.

Germiest Places

According to AARP these are some of the germiest places to watch out for. I hate to alarm anybody, but these are good tips to remember.  The lemons OH MY, I love lemons in my water! I guess I will have to bring my own. Make sure you have wipes and sanitizer in the car with you or in your purse. Better safe than sorry or sick!

Restaurant Menus

 

Have you ever seen anyone wash a menu? Probably not. A study in the Journal of Medical Virology reported that cold and flu viruses can survive for 18 hours on hard surfaces. If it's a popular restaurant, hundreds of people could be handling the menus — and passing their germs on to you. Never let a menu touch your plate or silverware, and be sure to wash your hands after you place your order.

Lemon Wedges

 

According to a 2007 study in the Journal of Environmental Health, nearly 70 percent of the lemon wedges perched on the rims of restaurant glasses contain disease-causing microbes. When the researchers ordered drinks at 21 different restaurants, they found 25 different microorganisms lingering on the 76 lemons they secured, including E. coli and other fecal bacteria. Tell your server that you'd prefer your beverage sans fruit. Why risk it?

Condiment Dispensers

 

It's the rare eatery that regularly cleans its condiment containers. And the reality is that many people don't wash their hands before eating, says Kelly Reynolds, Ph.D., a germs specialist and public health professor at the University of Arizona. So while you may be diligent, the guy who poured the ketchup before you may not have been, which means his germs are now on your fingers — and your fries. Squirt hand sanitizer on the outside of the condiment bottle or use a disinfectant wipe before you grab it.

Restroom Door Handles

 

Don't think you can escape the restroom without touching the door handle? Palm a spare paper towel after you wash up and use it to grasp the handle. Yes, other patrons may think you're a germ-phobe — but you'll never see them again, and you're the one who won't get sick.

Soap Dispensers

 

About 25 percent of public restroom dispensers are contaminated with fecal bacteria. Soap that harbors bacteria may seem ironic, but that's exactly what a University of Arizona study found. "Most of these containers are never cleaned, so bacteria grow as the soap scum builds up," says microbiologist Charles Gerba, Ph.D., who directed the study. "And the bottoms are touched by dirty hands, so there's a continuous culture feeding millions of bacteria." Be sure to scrub your hands thoroughly with plenty of hot water for 15 to 20 seconds — and if you happen to have an alcohol-based hand sanitizer, use that, too.

Grocery Carts

The handles of almost two-thirds of the shopping carts tested in a 2007 study at the University of Arizona were contaminated with fecal bacteria. In fact, the bacterial counts of the carts exceeded those of the average public restroom. To protect yourself: Swab the handle with a disinfectant wipe before grabbing hold (stores are starting to provide them, so look around for a dispenser). And while you're wheeling around the supermarket, skip the free food samples, which are nothing more than communal hand-to-germ-to-mouth zones.

Airplane Bathrooms

 

When microbiologist Charles Gerba, Ph.D., tested for microbes in the bathrooms of commercial jets, he found surfaces from faucets to doorknobs to be contaminated with E. coli. It's not surprising, then, that people often get sick after traveling by plane. Clean your hands thoroughly with a sanitizer and try not to directly touch the surfaces.

Doctors' Offices

 

A doctor's office is not the place to be if you're trying to avoid germs. To limit your exposure: Bring your own books and magazines (and toys, if you have your children or grandchildren with you) and pack your own tissues and hand sanitizers, which should have an alcohol content of at least 60 percent. If possible, in the waiting room, leave at least two chairs between you and the other patients to reduce your chances of picking up their bugs. Germ droplets from coughing and sneezing can travel about 3 feet before falling to the floor.

Healthy Tidbits

Shelf life of foods in  your refrigerator... I guess the question is how many of us keep foods way too long!

Table of Condiments

Its pretty obvious when your tomatoes have turned, but how can you tell if your ketchup's gone bad? Take a tour of the refrigerator to find out just how long your mustard and mayo can stay on the shelf. Click on this link to find out more information; http://www.webmd.com/food-recipes/healthtool-condiments-table?ecd=wnl_dia_032311

• Ketchup
• Mayonnaise
• Mustard
• Vegetable Oil
• Olives
• Half and Half
• Chili Sauce
• Sour Cream
• Salad Dressing

• Fresh Eggs
• Juice
• Butter
• Jelly and Jams
• Baby Food
• Peanut Butter
• Tomato Paste
• Pickles
• Broth

Ketchup:

Unopened: 1 year
Opened: 1 month in the pantry, longer in the fridge.

Sea Buckthorn Berry

The Tiny Tibetan Berry That Will Keep You Smiling

By Gerald P. Curatola, D.D.S.

Throughout my search for nature’s power nutritionals, my personal discovery of the intense biodynamic power of the tiny berry fruit of sea buckthorn (Hippophae rhamnoides L.), a multipurpose wonder plant, harvested high in the Tibetan Himalayas, ranks among the best. The incredibly high antioxidant properties of the sea buckthorn berry, along with its anti-inflammatory and antiviral properties and its ability to be immune-supportive, make this an outstanding superfood to improve oral health and total body wellness.


Largely unknown to many in the Western medical community, the use of sea buckthorn for medical application has been widely known and revered by Tibetan doctors dating back to the Tang Dynasty (617-907). Its beneficial properties are also acknowledged in ayurvedic medicine as far back as 5000 BC. The subject of intensive research by Chinese, Russian and Indian scientists, sea buckthorn oil has even been used to reduce the risk of radiation burns for Russian astronauts working in space.

Quite possibly the most fully-balanced fruit on the planet, the sea buckthorn berry can be considered a “multivitamin” all by itself, containing 190 biologically active nutrients. These include vitamins A, B1, B2, C, D, E (tocopherols), K, P, carotenoids, flavonoids, amino acids, phenols, folic acid, organic acids, and 20 mineral elements. A rich source of essential fatty acids (or EFAs), sea buckthorn oil is the only known plant in the world to contain omega 3, 6, 7 and 9 together.

The benefits of this über-fruit have been documented in over 130 scientific studies, including its vitamin C content, which is 10 times greater than oranges; sea buckthorn has nearly as much vitamin E as wheat germ, 3 times more vitamin A than carrots, and 4 times more superoxide dismutase (SOD), the most important enzyme to prevent free radical damage to cells, than ginseng.

In 1939, renowned dentist and nutrition pioneer of the early 20^th century, Dr. Weston Price, published a famous text entitled, Nutrition and Physical Degeneration: A Comparison of Modern Diets and Their Effects. In his research, Price theorized that as non-Western cultures and peoples abandoned indigenous diets and adopted Western patterns of living, they also increased typically Western diseases, especially oral disease.

He reasoned that Western diets were deficient of key vitamins and minerals, especially EFAs (essential fatty acids), which were necessary to prevent those diseases. He even declared a “dietary shortage of fat-soluble vitamins” a “great national problem.” Dr. Price’s observations ring surprisingly true today. Study after study has shown the origins of oral disease – both gum disease and tooth decay remain in epidemic incidence – due to nutritional deficiency, especially of key antioxidants necessary for proper cellular function.

And, the problems of oral disease are not confined to the mouth, but have been shown to have ravaging effects on many of the body’s organ systems and total body wellness. Dr. Price would be relieved to have known of the Western emergence of sea buckthorn oil – venerated by Tibetans as “the Holy Fruit of the Himalayas.” It’s no wonder the Dalai Lama is smiling!

Rueben Sandwich

I used left over corned beef and my changes are in parenthesis. These came out very yummy! The onion marmalade is much better than sauerkraut.

	Photo: Annabelle Breakey

Grilled Pastrami, Swiss, and Sweet Onion Marmalade on Rye

Make the marmalade ahead so you can whip these babies out in just a few minutes. Leftover marmalade is terrific on pork chops and roast beef.

Other Time: 1 hour
Yield:  Makes 2 sandwiches


Onion Marmalade
1 tablespoon butter
1 tablespoon vegetable oil
2 medium red onions, thinly sliced
1 large garlic clove, minced
1/2 cup sugar
1/2 teaspoon salt
1 teaspoon freshly ground black pepper
1/2 cup red-wine vinegar
1/2 cup dry but fruity red wine, such as Zinfandel or Grenache(or Port)
Sandwiches
4 slices extra-sour rye or caraway rye bread
2 tablespoons softened unsalted butter (I left out the butter)
4 thin slices pastrami, uncured if available(Corned beef)
4 ounces coarsely shredded Swiss cheese(or Gruyere cheese)
2 tablespoons whole-grain mustard(Grey Poupon)

1. Make marmalade: Melt butter with oil in a large heavy frying pan over medium-high heat. Add onions, garlic, sugar, salt, and pepper, stirring well to combine. Reduce heat to medium and cook, stirring occasionally, until onions have softened and browned, about 20 minutes. Add vinegar and wine. Cook, uncovered, stirring occasionally, until most of the liquid has been absorbed and onions are soft and sticky, about 10 minutes. Let marmalade cool slightly.
2. Make sandwiches:(I toasted the bread first) Evenly spread one side of each bread slice with 1/2 tbsp. butter. Spread unbuttered side of 2 slices with 1 1/2 tbsp. marmalade each, then top with pastrami and cheese. Spread mustard on unbuttered side of remaining 2 bread slices and place each, buttered side up, on pastrami- and cheese-topped slices.
3. Heat a large nonstick frying pan over medium heat.(If you have a panini maker use that) Add sandwiches and cook, turning once, until golden brown on both sides and cheese is melted, about 5 minutes total.
Make ahead: Marmalade keeps up to 2 weeks, covered and chilled.
Note: Nutritional analysis is per sandwich.

CALORIES 660 (46% from fat); FAT 34g (sat 19g); CHOLESTEROL 112mg; CARBOHYDRATE 51g; SODIUM 1623mg; PROTEIN 33g; FIBER 4.4g

Sunset, JULY 2009

Healthy Tidbits

 As always check with your Doctor when trying anything new. I use an over the counter sleep aid with L-theanine, melatonin, chamomile flower, passion flower, and lemon balm leaf. This actually works to calm and aid in sleep.

These five herbs may boost your brain health, alleviate aches, even help you sleep — and they're easy to grow.

by: Holly St. Lifer | from: AARP The Magazine | July/August 2010 issue

 

Wild herbs were used as healing remedies long before records were kept—Otzi, the 5,300-year-old Iceman found in the Alps in 1991, had medicinal mushrooms among his personal effects—and they’ve been an integral part of  Eastern medicine for centuries. Today modern medicine is beginning to realize that herbs may ease the symptoms of many ailments, from the common cold to arthritis, because they contain important health-promoting compounds such as antioxidants and anti-inflammatories.
Growing your own herbs is easy and fun, and the fresh leaves are more potent than dried ones. All you need are some pots, soil, and a sunny spot (see “How to Get Started,” below). We’ve collected five gentle but effective herbs that are ideal for amateur gardeners—they’re simple to grow and will thrive in just about any environment. Better yet, they have few side effects when consumed in small amounts, and you can take them with most pharmaceutical or over-the-counter drugs. If you’re on blood thinners or have a serious condition, consult your doctor first.

How To Get Started

Plant your herbs in a sunny spot. During the growing season, cut them back frequently to encourage growth. Keep them moist. If your local nursery doesn’t have these herbs, find them at horizonherbs.com or richters.com.

Peppermint

First cultivated near London in 1750, peppermint has been shown to be an effective remedy for indigestion. “It calms the muscles of the digestive tract to alleviate intestinal gas and cramping,” says Tieraona Low Dog, M.D., director of the Arizona Center for Integrative Medicine in Tucson. A cup of warm peppermint tea may also thin mucus, loosen phlegm, and soothe sore throats. Apply it topically to take the itch out of bug bites or to ease muscle cramps, arthritis, and headaches.
Growing tip:  “Snipping can begin two to three weeks after a plant is established,” says Tess Delia, a garden and flower designer in Piermont, New York. “Be sure not to strip the stem bare or you’ll compromise the plant.”
Health Benefits: Settles upset stomach; eases muscle cramps

Lemon balm

Arab doctors in the 9th and 10th centuries called lemon balm the gladdening herb and prescribed it to dispel anxiety and heart palpitations. More recently, a panel of physicians, pharmacologists, and scientists appointed by the German Ministry of Health endorsed the herb for relieving tension, anxiety, and restlessness. There’s also evidence of cognitive benefits. In a small study published in Neuropsychopharmacology, 20 healthy young adults reported increased memory and improved mood after ingesting lemon balm. Another study found similar results among Alzheimer’s patients.
Growing tip:  Like peppermint, lemon balm is fast growing. If you plant it in your garden rather than in a pot, be sure to give it a lot of space.
Health Benefits: Dispels anxiety; improves mood

Recipe: Jim Duke's Creme D'Mentia

• Mix 1/2 pint of 80-proof vodka with 1/2 pint water.
• Add 1/4 fresh lemon, 4 T. rosemary leaves, 6 T. lemon balm leaves, 4 T. peppermint leaves, and 2 T. sage leaves.
• Add sugar to taste.
• Steep for 3 days. Enjoy!

Rosemary 

The use of rosemary as a memory enhancer dates back at least to early Western civilization. Greek students wore garlands of rosemary around their heads, and students in Rome massaged their temples and foreheads with the herb prior to exams. According to Jim Duke, the herb can also reduce joint pain. To make a topical ointment, soak rosemary needles in almond oil for two weeks, filter, then rub the oil onto sore joints as needed.

Growing tip:  Rosemary is best grown from a plant and performs well in a container.
Health Benefits: Increases memory; reduces joint pain

Valerian

Used throughout history as a sedative and sleep aid, valerian gets its name from the Latin valere, which means “to be in good health.” “Just the smell alone of the sweetly scented plant is enough to put some people out,” says fourth-generation herbalist Christopher Hobbs, author of Herbal Remedies for Dummies. Research conducted on 16 insomniacs at Humboldt University of Berlin, in Germany, found valerian extract helped them nod off faster and improved the quality of their sleep.
Growing tip:  When valerian is used for medicinal purposes, cut the flowers as soon as they appear (otherwise, they take energy from the leaves). Opt for the Valeriana officinalis variety, which can be used medicinally.
Health Benefits: Acts as sleep aid; has sedative effects

Sage

Research conducted at the Allergy Clinic in Landquart, Switzerland, last year found that sage combined with echinacea was as effective as the painkiller lidocaine in relieving sore throat pain. Plus, studies show that the herb’s bacteria-fighting heft makes it a potent breath freshener. To make sage mouthwash, steep 1 tablespoon sage leaves in 1 cup of hot water for 5 minutes. Strain and gargle.
Growing tip:  Sage is best started from a plant, because it can take up to a year to establish itself. The best medicinal variety is Salvia officinalis.
Health Benefits: Eases sore throats; freshens breath

To Make a Tea With These Herbs

Pour one cup boiling water over six leaves (for valerian, use 2 T. chopped root). Steep for five minutes, strain and sip.

Coconut Water

I was wondering about coconut water, here is Dr. Weil's thoughts about it. I did make some coconut bread using lite coconut milk and fresh coconut and it came out light and delicious.

Is It Worth It? (Dr. Weil)
Coconut water seems to be everywhere these days, promoted as a sports drink, a hangover remedy, an immune system booster and a natural means of lowering cancer risk. While coconut water is cholesterol-free, low in calories and rich in potassium, many of its health claims are dubious at best.
As is often the case with beverages that make these claims, I've seen no convincing research to support coconut water. Real coconut water - the clear juice stored inside young, green coconuts - has long been a popular drink in the tropics simply because it tastes delicious. The packaged stuff sold in stores does not taste nearly as fresh or tasty, and its only real advantage is that it is natural (although sugar is added to some brands) and doesn't have the additives found in some sports drinks.
Instead of spending money on coconut water, I recommend drinking lots of pure, filtered water when you exercise strenuously - more than you think you need - and keeping a glass of it nearby throughout the day to sip on when you aren't exercising.

Fish Oil Supplements

 My Naturopathic Doctor recommended I take fish oil as a daily supplement. One of my Father's quotes "take care of your body and your body will take care of you". Words to live by...

(Berkeley Wellness)

Fish Oil Supplements—For Your Heart’s Sake

Many studies link fish and their omega-3 fats with a variety of health benefits, primarily for the heart. If you don't eat a lot of fish, taking a fish oil supplement may be a good idea--but not all supplements are created equal.

If you have heart disease, the American Heart Association recommends 1 gram (1,000 milligrams) a day of EPA and DHA (the two main omega-3 fats in fish) from a combination of fatty fish and fish oil supplements. And it advises 2 to 4 grams of EPA and DHA a day from supplements for people with high triglycerides.
If you are healthy, the advice is to eat fatty fish once or twice a week. But if you don’t eat this much fish, you can consider taking a fish oil supplement—500 to 1,000 milligrams a day EPA/DHA, on average. If you have heart disease or high triglycerides, talk to your doctor first before starting fish oil supplements.
Fish oil buying tips
• Look for the total amount of EPA and DHA on the label. It may say 1,000 milligrams of fish oil concentrate per capsule, but the small print may show only 300 milligrams of EPA and DHA (or simply “omega-3 fatty acids”), which is the key number. That would mean you need to take three capsules to get about 1 gram a day. Some fish oil capsules are more concentrated than others.
• There is no evidence that expensive over-the-counter fish oil brands are better than store brands—or that special marine oils such as krill, or widely promoted Norwegian or Icelandic brands, are better. Claims about “molecular distillation” and other special purification processes are unverified. “Pharmaceutical grade” is meaningless on OTC capsules.
• Like all over-the-counter supplements, fish oil capsules are unregulated, so you don’t really know what you are getting. Still, recent tests of dozens of brands found that nearly all supplements contained the amount of omega-3 fats listed on the labels—with no significant contamination. The only regulated product is the prescription supplement, Lovaza, approved by the FDA for treating high triglycerides.
• To reduce gastrointestinal problems such as belching, take fish oil capsules with food, divide the doses among your meals, and start at a low dose and gradually increase it. Discard fish oil supplements that have a rancid smell or taste.
• Don’t take cod liver oil, unless the label shows that its vitamin A content has been reduced. The oil usually contains very high levels of A, which may weaken bones and cause birth defects. Since it is made from livers, which filter out toxins, there is also greater concern about contaminants, even though the oil is supposed to be purified.
Keep in mind, fish is still best. Fish oil supplements supply omega-3s. But fish also contains vitamins, minerals, other fats, and other substances that may work with the omega-3s to protect the heart and overall health. Moreover, fish, which is rich in protein and low in saturated fat, can replace less-healthful foods such as red meat. The benefits of fish far outweigh potential the risks from contaminants, especially if you eat it in moderation (two servings a week, about 8 to 12 ounces total) and vary the types of fish. Small fish lower in the food chain, such as sardines and mackerel, accumulate less toxins. 

Chocolate Covered Strawberries

Easy Peezy!

Melt chocolate chips and I used a little 1/2 & 1/2, since that is what I had on hand for the bread pudding in a double boiler and dip strawberries or other fruits.

St. Patricks Day Dinner

We celebrated with the family last night and had a delicious corned beef dinner.
I bought the corned beef at Costco and boiled for 3+ hours. A new twist that we all love is to take the corned beef out of the boiling water and place on a foiled lined pan and cover with a brown sugar, catsup, mustard, horseradish glaze and bake in a 325 degree oven for the last 20 minutes. The glaze makes a huge flavor difference. The other good thing is you can hold it in the oven on warm if you need more time.
We served it with the usual boiled potatoes, cabbage, carrots, and turnips. For dessert I made chocolate covered strawberries and Irish bread pudding with caramel whiskey sauce. Yummy!
My changes are in parenthesis.

	Photo: Oxmoor House

Irish Bread Pudding with Caramel-Whiskey Sauce

Yield:  12 servings

1/4 cup light butter, melted
1 (10-ounce) French bread baguette, cut into 1-inch-thick slices(cubes)
1/2 cup raisins
1/4 cup Irish whiskey
1 3/4 cups 1% low-fat milk(1/2 &1/2)
1 cup sugar(brown sugar)
1 tablespoon vanilla extract
1 (12-ounce) can evaporated skim milk
2 large eggs, lightly beaten(3 eggs)
1-1/2 tsp. cinnamon
1/2 tsp fresh ground nutmeg
Cooking spray
1 tablespoon sugar
1 teaspoon ground cinnamon

Caramel-Whiskey Sauce
Whiskey Sauce:
2 cups heavy cream(2 cp 1/2 & 1/2)
1/2 cup whole milk(leave out)
1/2 cup granulated white sugar
2 tablespoons cornstarch
3/4 cup bourbon or other whiskey
Pinch salt
2 tablespoons unsalted butter

In a 1-quart saucepan set over medium heat, combine the cream, milk, and sugar. Place the cornstarch and 1/4 cup of the bourbon in a small mixing bowl and whisk to blend and make a slurry. Pour the slurry into the cream mixture and bring to a boil. Once the sauce begins to boil, reduce the heat to a gentle simmer and cook, stirring occasionally, for 5 minutes.( you can add more milk or whiskey to make a thinner sauce, if desired). Remove the sauce from the heat, add the salt, and stir in the butter and the remaining 1/2 cup of bourbon. Serve warm.



Preheat oven to 350°.
Brush melted butter on one side of French bread slices, and place bread, buttered sides up, on a baking sheet. Bake bread at 350° for 10 minutes or until lightly toasted. Cut bread into 1/2-inch cubes, and set aside. (I cut into cubes and poured butter over them, then toasted them.)
Combine raisins and whiskey in a small bowl; cover and let stand 10 minutes or until soft (do not drain).
Combine 1% milk(1/2 & 1/2) and next 4 ingredients (1% milk through eggs) in a large bowl; stir well with a whisk. Add bread cubes and raisin mixture, pressing gently to moisten; let stand 15 minutes. Spoon bread mixture into a 13 x 9-inch baking dish coated with cooking spray. Combine 1 tablespoon sugar and cinnamon; sprinkle over pudding. Bake at 350° for 35 minutes or until set. Serve warm with Caramel-Whiskey Sauce.
Note: Substitute 1/4 cup apple juice for the Irish whiskey, if desired.

CALORIES 362 (17% from fat); FAT 6.7g (sat 4g,mono 2.1g,poly 0.6g); IRON 1mg; CHOLESTEROL 57mg; CALCIUM 155mg; CARBOHYDRATE 66.7g; SODIUM 269mg; PROTEIN 8.1g; FIBER 0.9g

Cooking Light, MARCH 1998

Unpleasant Find on Grocery Carts

This is a very 'gross' thought but good to know and that is why we need to wipe down the carts with the antibacterial wipes. This gives me the creeps, think about everything else out there that we touch. Wash your hands often!

Fecal Bacteria on 72% of Shopping Carts

Fecal bacteria — that is, germs from poop — can be found on 72% of shopping carts, MSNBC reports.
It’s yet another icky finding from University of Arizona microbiologist Charles Gerba, PhD, sometimes called “Dr. Germ.”
In his latest report, Gerba reportedly found traces of fecal bacteria on the handles of 61 of 85 shopping carts tested in four states. Half of the 36 carts subjected to further testing yielded evidence of E. coli bacteria.
Some strains of E. coli can cause severe infections.  But before you start to shun your local grocery, note that no disease outbreaks have (yet) been traced to shopping carts.
Gerba has correctly pointed out that most of the infections people get come not from airborne droplets, as we tend to think, but from germs we’ve picked up on our hands and transferred to our mouths, noses, or eyes.
In recent years, Gerba has warned of bacterial and/or viral contamination in reusable shopping bags, airplane bathrooms and seat-back trays, airport kiosks, ground-floor elevator buttons, bachelor pads, water fountain toggles, pencil sharpeners, keyboards,  faucet handles, desktops, faucet handles, paper towel dispensers, shared touchpads such as iPads, cutting boards, shoes, well water, playground equipment, and just about anything touched by children.
It might (or might not) make all this seem less of a gross-out if we stop for a moment to think of our bodies not as hermetically sealed but as part of the seething microbiology of the world. Our guts, for example, carry a vast bacterial ecosystem that is crucial for our health.
That said, Gerba’s main point is a very, very good one: Wash your hands. Often.
– Daniel J. DeNoon, Senior Medical Writer, WebMD

Colon Cancer Update

(Berkeley Wellness) 

Colon Cancer: The Diet Connection

By far the most important way to prevent colon cancer is to get screened. The next most important step is to not smoke. Can diet help, too?

Colon cancer usually begins with polyps, small benign growths in the inner wall of the colon. Age is a risk factor; environmental factors­—particularly smoking—also play a role. People with chronic inflammatory bowel disease are at higher risk, as are those with a family history of colon cancer. The role of diet is less clear, but here’s the latest thinking.
What You Eat
• A diet rich in fruits, whole grains, and vegetables appears to lower the risk of many cancers, including colon cancer. Broccoli, cabbage, cauliflower, kale, and other members of the cruciferous family may, in particular, help prevent colon cancer due to their sulfur-containing compounds, called glucosinolates.
• Fiber, however, is no longer deemed important in preventing colon cancer. A high-fiber diet helps prevent constipation, and the theory was that this might reduce exposure of the intestinal wall to carcinogens. But several large studies have failed to find a protective effect. And there’s no known link between constipation and colon cancer. Fiber is hard to study—it isn’t just one compound but many.
• A high-fat diet, particularly one high in animal fats and red meats, has been blamed for increasing colon cancer risk, but the jury is still out. Dietary fat, in itself, is no longer regarded as a factor in colon cancer. If red meats do increase the risk—and some evidence suggests they do—it may be because they are often cooked at high temperatures, so that potential cancer-promoting chemicals are formed.
• Calcium and vitamin D may reduce the risk of colon cancer, whether you get these nutrients from food or supplements. In a 2008 review article, a high intake of dairy products, especially milk, was associated with a reduced risk of colon cancer, perhaps because of their calcium, vitamin D, and other nutrients. And a 2009 study suggested that the combination of daily calcium and vitamin D may help normalize growth of colon cells in people with a history of colorectal adenomas.
• Omega-3 fats from fish may reduce the risk of colon cancer, though the evidence is preliminary. In an analysis of data from the Physicians’ Health Study, those who ate the most fish were nearly 40% less likely to develop colon or rectal cancer over 22 years than those who ate fish less than once a week. Omega-3 fats in fish may reduce the chronic inflammation that has been implicated in colorectal cancer.
• Folate, a B vitamin, may also reduce the risk of colon cancer. But research is mixed, and some studies have suggested that 1,000 micrograms of folic acid (the form used in supplements) may actually increase polyp growth. A more recent Harvard study, however, found that this same high dose did not prevent or promote the growth of polyps in people prone to them; in fact, people with initially low blood levels of folate seemed to benefit. To be safe, you should avoid high intakes of folic acid from supplements and fortified foods.
• If you drink alcohol, keep your intake moderate—no more than two drinks a day for men, one for women. There may be a link between high alcohol intake and colon cancer.

More About Walking

 (Medicinenet.com)

What are the top 10 reasons to walk?

1. Walking prevents type 2 diabetes. The Diabetes Prevention Program showed that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%. 2. Walking strengthens your heart if you're male. In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than two miles per day. 3. Walking strengthens your heart if you're female.Women in the Nurse's Health Study (72,488 female nurses) who walked three hours or more per week reduced their risk of a heart attack or other coronary event by 35% compared with women who did not walk. 4. Walking is good for your brain. In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that! 5. Walking is good for your bones. Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs. 6. Walking helps alleviate symptoms of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%. 7. Walking reduces the risk of breast and colon cancer. Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality. 8. Walking improves fitness. Walking just three times a week for 30 minutes can significantly increase cardiorespiratory fitness. 9. Walking in short bouts improves fitness, too! A study of sedentary women showed that short bouts of brisk walking (three 10-minute walks per day) resulted in similar improvements in fitness and were at least as effective in decreasing body fatness as long bouts (one 30-minute walk per day). 10. Walking improves physical function. Research shows that walking improves fitness and physical function and prevents physical disability in older persons.

The list goes on, but if I continued, there'd be no time for you to start walking! Suffice to say that walking is certainly good for you!

All About Walking

 Here is good information about the benefits of walking...

Dr. Dean Ornish, a clinical professor of
medicine at UC San Francisco:

"All things being equal, you will burn more calories by running an
hour than walking an hour. It is true that walking a mile will burn
more calories than running a mile -- although it takes longer to do
so. When you run a mile, you're burning mostly sugar, or
carbohydrates, which is how your body gives you fast energy in bursts.
When you walk a mile, it gives your metabolism time to switch from
burning carbohydrates to burning fat."

WebMD - Dean Ornish, MD Q A:
http://my.webmd.com/content/article/3079.883

How many calories you burn depends on a variety of factors such as
fitness level, metabolism, weight and the intensity of the workout.
"Larger people burn more calories than smaller people, 
particularly with activities like walking or stair climbing where they
have to carry their own weight," says Robert McMurray, professor of
exercise and sports science at the University of North Carolina at
Chapel Hill.
iVillage - "How Many Calories Are You Using -- and Other Burning
Questions" by Carol Krucoff:
http://www.ivillagehealth.com/interests/healthy/articles/0,11299,165839_125472-1,00.html
As far as how intensity affects a workout, according to an example
from the The President's Council on Physical Fitness and Sports, if
you were walking briskly for one mile and your friend was jogging,
you'd burn about the same number of calories if you walked for 15
minutes and he jogged for eight and a half minutes.

The President's Council on Physical Fitness and Sports - "Walking for
Exercise and Pleasure":
http://www.pueblo.gsa.gov/cic_text/health/walking/walking.htm
As far as a being better on the joints, walking is, without a doubt,
the better exercise. It's one of the safest exercises you can do and
it provides great cardiovascular benefits without all of the stress
that running puts on the body.

Yahoo! Health - "Walking Workouts" by Carol Krucoff:
http://health.yahoo.com/health/nutrition_fitness/fitness_tip.html

According to Dr. Ann Gerhardt, a Sacramento, CA doctor who was forced
to walk for exercise after tearing her anterior cruciate ligament
while skiing:

"The other plus about walking is that if you do the technique
correctly and put as much effort into walking as you would running,
you can get the same aerobic benefit. You are moving almost every part
of your body."

Top Grains

(HealthCastle.com) We all know that white flour, white bread, white rice, etc., are nutritionally bankrupt, and that their whole grain counterparts are great sources of fiber, magnesium, Vitamin E, folate, and antioxidants. Although all whole grains are superior to their white or refined counterparts, the various whole grains do differ in nutrient density.

How Dinner Whole Grains Stack Up Nutritionally

(per 1 cup cooked serving)

• Highest in Protein
  1st Place: Spelt
  Grains not only supply carbohydrates to fuel our bodies, they can also be a good source of plant-based protein. For example, one cup of cooked spelt provides 10.7 grams of protein and quinoa has 8.1 grams.
  
  
• Best Source of Fiber
  1st Place: Bulgur
  Whole grains enjoy a well-deserved reputation of being great sources of fiber. Some contain both soluble and insoluble fiber, while others only provide mostly insoluble fiber. The best contender, bulgur, has 8.3 grams of insoluble fiber. Spelt is a close second with 7.6 grams of insoluble fiber. Barley, on the other hand, supplies both soluble and insoluble fiber, totaling 6 grams per cup, while quinoa has 5.2 grams of the combination.
  
  
• Top Magnesium
  1st Place: Quinoa
  Magnesium is an important mineral that may help prevent and control hypertension, diabetes, and cardiovascular disease. Quinoa made it to the top with 118 mg of magnesium, while runner-up spelt has 95 mg per 1 cup cooked serving.
  
  
• Full of Folate
  1st Place: Quinoa
  Folate is most known for its role in preventing neural tube defects in babies when consumed during pregnancy. Again, quinoa tops all other whole grains with 78 mg folate per 1 cup cooked serving. Wild rice is a distant second with 43 mg.
  
  
• Biggest Supplier of Vitamin E
  1st Place: Quinoa
  Certain whole grains are also rich in Vitamin E, a potent antioxidant. The nutrition powerhouse quinoa takes 1st place with 1.17 mg of Vitamin E, while spelt and wild rice also made it to the top 3 with 0.5 mg and 0.39 mg Vitamin E respectively.
  
  

The Bottom Line

Despite the fact that only a few kinds of whole grains made it onto the above list, all whole grains are exceptionally nutritious and can add variety to your dinner table. Quinoa and spelt are especially stellar in many nutrients, so be sure to try them instead of your boring white rice if you haven't already done so!