Get the Lead Out

++  I got a great review about lead (and other heavy metals) at one of the sessions I attended at the dietetics conference recently.  Lead can harm your blood, nerves, and digestive system.  Often, there is already non-reversible damage before symptoms are noticeable.  It can be a big problem in children, whose developing brains are more susceptible.  The statistics and regulations mentioned applied to the USA, but the principles are the same anywhere.

The biggest source is the dust from paint.  Lead was once used to preserve the color in paint.  Titanium started to gradually replace it in the 1950s, but it was still used in paint until it was outlawed in 1978; and in primer until 1995.  The dust can come from ordinary household processes, even opening and closing windows.  If paint was removed, but proper lead-abatement procedures were not followed, it can be in the cracks between floor boards, in the dirt outside the building, etc - forever. Toddlers are at highest risk for this.  They put everything in their mouths - fingers, toys, household items, etc. If you raise your own fruit or vegetables, it is possible to test the soil for lead.  Current recommendations are that it is alright to eat the plants if the lead level is lower than 500 ug/g (½ of 1% of the weight).  If it is a little higher than that, the water-transfer parts of the plant should be avoided (stems, roots, leaves), but the fruiting parts are generally okay to eat.

   Lead has also been used in a lot of other ways:

• gasoline additive, phased out in the 1970s, but still in the dirt that was subjected to auto exhaust.  
• glaze that can be used in dishes and other ceramics (again, to preserve color)
• the coating on some candies, 
• plumbing 
• stiffener in candle wicks (also phased out a few years ago) 
• some kinds of batteries 
• do an Internet search and you can find other sources that apply to your life and situation. 

 Let's look a little closer at plumbing.  Lead was used to make pipes for ages, literally. Even in pipes made of another metal, such as copper, lead was part of the solder used to weld the pipes together.  In hard water, the calcium salts and magnesium salts that make the water hard will gradually coat the pipes and give protection from the lead leaching into the water.  If the water is acidic, the deposits will not form, and what's already there will gradually wear again, putting people at risk again.  Water can also be tested for lead.

 What can be done to protect yourself and your family?  Obviously, avoid the sources as much as you can: 

• If you live in an older home, have it tested.  Keep a clean house.
• Wash your hands - and wash children's hand often if they are playing outside.
• Check your dishes, etc. - many manufacturer's will have information on their websites. 
• Look up job-related sources and find out if you - or someone in your household - is exposed that way (and carries it home in clothing, etc.). 
• Eat a balanced diet.  If you have a full serving of diary foods - or other good calcium sources - at a time when you are exposed to lead, the calcium will block up to 95% of the lead from getting into your system - while you are eating.  A few hours later, that has drifted down to 40% and will continue to fall.  Also get enough iron in your diet - lead and iron try to block each other.  
• Talk to your doctor and to your local public health agency if you think there's a chance you are at risk.  

Lead poisoning can be scary.  Luckily, some sources of exposure and becoming less common - and you can take action to protect yourself.

Toast the Season with Pumpkin Seeds

from KidsEatRight.org

Karen Sarraga/iStock/Thinkstock

It's the time of year when people everywhere are celebrating the season by carving pumpkins. But as you carve your spooky masterpiece, don't discard the pumpkin seeds!

Toasting Pumpkin Seeds

Toasted pumpkin seeds are a delicious and healthful snack. One ounce of pumpkin seeds provides 5 grams of protein, 5 grams of fiber and 5 grams of fat (1 gram saturated, 4 grams unsaturated).
To toast your pumpkin seeds, first rinse to remove pulp and strings. Spread seeds on a baking sheet that has been coated with non-stick cooking spray or drizzle a small amount of olive oil over seeds. Bake at 325°F for about 30 minutes or until lightly toasted. Stir occasionally during cooking. Take a look at your spice rack and try a seasoning on your toasted seeds such as garlic powder or Cajun seasoning.
For more information on how to lead a healthier lifestyle, consult a registered dietitian nutritionist!

Feet for Cholesterol

++ Have you ever wondered which meats are better or worse for you, considering the 'bad' kinds of fats and cholesterol?  I recently went to a dietitians' conference:  one of the speakers had an easy way to decide what kind of animals to consider.  Of course, the part of the animal you eat and how you cook it also make a difference; but, many times, you can see that fat. Here's her tip choosing the kind of meat to eat:

More feet = more to be concerned about. 

• no feet - fish (all kinds, but cold-water fish are great choices)
• 2 feet - chicken, turkey and other lean poultry
• 4 feet - beef, pork, lamb (and many game animals, some of which are low in fat because they are so active)
• more feet - lobster, shrimp, other crustaceans.

Whole Grains aren't just Whole Wheat

Here is great news about all the newly-popular grains you see at the market!
(And, yes, I am still a volunteer with Kids Eat Right! Check out their website.)

By Andrea Giancoli, MPH, RD

Published September 12, 2016

Next time you go shopping, help keep your family healthy by choosing whole grains over refined grains. Whole grains (such as buckwheat, brown rice, hominy and oatmeal) are more nutritious than refined grains because they contain the fiber-rich outer bran layer, the nutrient-packed germ and the starchy endosperm. Refined grains (such as white bread, white pasta and white rice) contain mostly the endosperm.

In the past, whole grains were thought to provide mostly fiber to promote digestive and heart health, but newer research has revealed that they provide additional vitamins and minerals, plus high levels of antioxidants and other healthy plant-based nutrients. No matter which whole grain you prefer, make sure the ingredient list includes whole grains or that the label reads "100-percent whole grain."

Here are five whole grains you've got to try!

Amaranth

Gluten-free amaranth is considered a complete protein because it contains all of the essential amino acids in proportions that humans need, including lysine which other grains tend to lack. Additionally, it's a good source of minerals such as iron, magnesium and zinc, plus it offers some calcium and potassium. In South America, amaranth is popped like miniature popcorn. In the United States, "Amaranth is most often used as a flour," says Rachel Begun, MS, RDN, CDN, and "for kids it's really good mixed in pancakes, breads and muffins."

Barley

Barley is a fiber powerhouse. Hulled barley has more fiber-rich bran than pearled barley, although both contain beta-glucan soluble fiber that "keeps blood sugar levels stable which is important for kids to give them sustained energy," says Begun. Barley also contains selenium, a powerful antioxidant. Barley is great added to soups or used to make a pilaf. Barley can even be made into a hot breakfast cereal. Hulled barley will take more time to cook than pearled barley, about 50 to 60 minutes.

Oats

Oats also contain beta-glucan fiber which can lower cholesterol and help strengthen the immune system. Oats boast polyphenol compounds that have antioxidant and anti-itch properties. Besides the age-old favorite oatmeal for breakfast, oats can be added as a binder to meatloaf and burgers. Oats also work well in baked goods including oatmeal cookies, as a crunchy topping to crisps and crumbles, and even in casserole dishes.

Quinoa

Like amaranth, quinoa is a complete protein and gluten-free. Moreover, quinoa is an excellent source of magnesium and a good source of zinc, iron and folate. Quinoa is fairly easy to prepare according to Begun, "If you can you can boil water, you can make quinoa." Before cooking, use a fine mesh strainer to rinse the quinoa and remove the outer coating, called saponin, which can give the quinoa a bitter taste. Quinoa is fun for kids because it pops in the mouth when chewed and comes in several colors: beige, red, black and even purple. Mix quinoa with beans or nuts for a tasty side dish, or add to salads and stir-fries.

Teff

Of these five grains, gluten-free teff is highest in calcium and protein. Teff is also a rich source of fiber, iron and thiamin. Teff grains are tiny and have a mild nutty flavor. It's an indispensable grain in Ethiopia where it's used to make the traditional flat bread, injera, and it's grown in the United States in Idaho. Cook the grain into a creamy hot cereal or a tasty polenta. You can also mix teff with veggies for a side dish.

 

Couch Potatoes

I recently attended a nutrition conference sponsored by Arizona DPS.  A speaker on childhood obesity made this observation:

Couch potatoes produce tater tots.

Nutrition Food Facts Label Up-dated

++  Recently, the US FDA approved a new version of the Nutrition Facts label for food.  This label has been use for about 20 years. In that time, new research into health issues, using newer/more precise techniques, has helped us (as a society) understand food-related health issues better.  Our personal health habits have also changed (not always for the better!).  The new labels take these changes into consideration.  These labels will be phased in over the next 2 years.

The new Nutrition Facts label will include the following.

• New font requirements in order to highlight “calories” and “servings,” which help make better-informed food choices.
• Requirements for serving sizes that more closely reflect the amounts of food that people actually eat. 
• A line added for "added sugar."  This will help in evaluating the nutrient density of a food (how much nutrition per 100 calories).  For example, fruit has some natural sugar; the "added sugar" line helps you see how much is added in processing canned fruit.
• Some changes to show you the calorie level, etc., in the amount of food people often eat/drink. For example, a 20-oz. bottle of soda is more than one serving, but people often drink it all as one helping.
• Updated % daily values for nutrients such as sodium and potassium, along with actual amount, in grams, of some nutrients in the food.   
• “Calories from Fat” will no longer be shown.  The kind of fat has a bigger impact on most people's health than the total amount of fat.  Even excess added sugar can increase level of the "bad fats" in your body.
• Changes in the footnote to better explain the %DV. 

Be watching for these changes in a grocery store near you!  They are there to help you make healthier food choices. 

Lemons - help yourself to one!

Lemons

++  The health benefits of lemons are due to their many nutrients like vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus and protein. Lemons also contain flavonoids, which are composites that contain antioxidant and cancer fighting properties. They can help prevent diabetes, constipation, high blood pressure, fever, indigestion and many other problems, as well as improving the skin, hair, and teeth. Studies conducted at the American Urological Association highlight the fact that lemonade or lemon juice can eliminate the occurrence of kidney stones by forming urinary citrate, which prevents the formation of crystals.

  

Try the juice in lemonade (don't overdo the sugar!) or in salad dressing; squeeze a little over fish or into a glass of water; drop a slice of lemon into a cup of tea; or use your imagination.  

Details from . . .   www.organicfacts.net

Nutrition Month -

Do you savor your food, or gobble it down then crave more?

Heart-y Irony

++  February 5 is a day when people are asked to wear red in awareness that heart attacks can happen to anyone, but women's symptoms are different (and less known) than men's.  We stopped at a bakery that day - the featured donuts were in the shape of hearts.  (All that tasty, heart-clogging, fat!!)

Dietary Guidelines for Americans - 2015-2020 edition

+  These are the over-all guidelines: 

• Follow a healthy eating pattern across the lifespan. Eating patterns are the combination of foods and drinks that a person eats over time.
• Focus on variety, nutrient-dense foods, and amount
• Limit calories from added sugars and saturated fats, and reduce sodium intake
• Shift to healthier food and beverage choices
• Support healthy eating patterns for all

This is just an outline of what is included.  The committee writing the guidelines also publishes detailed information on each one.   Here are a few tips from them on what to eat if you wish to follow the guidelines:  

• A variety of vegetables, including dark green, red and orange, legumes (beans and peas), starchy and other vegetables
• Fruits, especially whole fruits
• Grains, at least half of which are whole grains
• Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
• A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds
• Oils, including those from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados.

The office of the Secretary of Agriculture selects committee members who are known for their expertise in nutrition.  The guidelines are up-dated approximately every 5 years; and plans are already underway for selecting the next committee. 

Reliable sources for more details include;
dietaryguidelines.gov
choosemyplate.gov
eatright.org
The USDA
your local dietitian