F&N Digest -- September/October 1995

Extension Foods and Nutrition, Cooperative Extension Service, Kansas State University

September/October 1995

What's New: Brannan Joins Staff as Rapid Response Coordinator; Dyuyvetter Helps with Statewide Review of Extension; World Food Day

Food Safety: Safe At The Salad Bar?; Beef Carcass Washes to Decrease Microbes

Limited Resource: Low Income Urban Grocery Gap; Americans Underestimate Extent of Hunger; Poverty Trends are Disappointing; Dietary Intake Pattern of Vietnamese in California

Nutrition/Health: Promoting Economic Security IRDS 9 Poverty and Hunger; Do You Have to Lose Teeth?; Over-the-Counter Herbal Remedies; One More Reason Why Food Beats Supplements; "5 A Day" Campaign: How Successful So Far?; Healthy Snack Ideas; The U.S. Battle of the Bulge; Benefits of Visiting a Gym for Women Over 50; Aging Affects Ability to Regulate Appetite and Weight; Older People Can Maintain Weight while Eating More

Brannan Joins Staff as Rapid Response Coordinator
Rob Brannan was hired Aug. 8, 1995 in the new position of Rapid Response Coordinator. This position replaces and enlarges the position held by Jeanne Dray who ended her Extension employment in June. He is available to assist with agent questions in the food and nutrition area. He has expertise in food science and is also a professionally trained chef. He will establish some electronic systems for accessing information, tracking questions and evaluation. Rob is available at 785-532-1673. (KP)

Dhuyvetter Helps with Statewide Review of Extension
Elaine Dhuyvetter, a former Meade County Extension Home Economist and more recently project director of project READ-Finney county at-risk-youth program, is working with Karen Penner and the Extension Delivery Review Steering Committee in carrying out the statewide Extension Review.

Elaine has a B.S. in Extension Home Economics and an M.S. in Adult and Occupational Education, both from KSU. She and her husband Kevin have 2 children Dusty, 5, and Ethan, 2. Her office is in our department but her work is focusing on the Kansas Extension Service. She will be with us about three months. (KP)

World Food Day
The Twelfth Annual World Food Day Teleconference titled Fighting Hunger: Looking Back, Looking Forward is being sponsored by The Kansas Nutrition Council. The teleconference is scheduled for Monday, October 16, 1995 from 11:00 AM to 2:00 PM 137 Waters Hall Conference Room, KSU Campus. There is no registration fee for this conference, but pre-registration is essential due to space limitations. To register contact Diane Sanders at (913) 532-1949, by fax (913) 532-6523 or e-mail Sanders@humec.ksu.edu Box lunch will be available (sandwich, fruit, cookie) at a cost of $4.44. Application has been made for three (3) hours of continuing education credit for RD, LD, DMA and home economists. (DS)

Safe At The Salad Bar?
Lettuce, tomatoes, broccoli and cauliflower from grocery store salad bars have been analyzed for microorganisms. Salad ingredients may be handled by various foodservice personnel during preparation and serving. All the handling is a potential source of contamination by microbes. Customers also can contaminate vegetables and other ingredients. If held for long times under "too warm" temperatures, microorganisms may have just the right conditions for growth. Samples of purchased salad items included wilted lettuce, wilted and yellow broccoli, cauliflower with brown spots and tomatoes with black spots. These items, though spoiled, were available for consumers to purchase. The condition of these items indicated improper handling, long holding times or being "salvaged" from the produce department. All the vegetables were held at higher temperatures than recommended. Only the tomatoes had a pH below 4.6 which inhibits most harmful organisms.

The number of total microorganisms and coliforms found on the vegetables could be a concern, especially since the vegetables were not being kept cold enough. Salad bar items have been extensively handled whether they were purchased by the store "already cut" or prepared on-site. Handling, too-high temperatures and the fact that most vegetables are "low-acid" (have a pH over 4.6) can lead to problems.

As a well-informed and pro-active consumer, when you see wilted-looking, soggy, or darkened salad bar items, or items that are above the ice, talk to the manager and register your concerns about the quality and safety of the products. (KP)
Source: Albrecht et al. Journal of Food Protection, June 1995.

Beef Carcass Washes to Decrease Microbes
Several KSU researchers tested beef carcass sides after spraying with water, a chlorine solution and a lactic acid solution. These treatments were used to decrease microbial contamination of fresh carcasses during the slaughter process. Both chlorine and lactic acid were effective, but those solutions with lactic acid had a greater decontaminating effect on carcass microorganisms. Beef carcasses are broken up into subprimal cuts for storage and marketing. The subprimals were sampled at various times up to 120 days of vacuum packaged storage. The researchers found that the carcass sprays applied at slaughter had no longterm effects on microbial contamination. Many opportunities exist after slaughter for recontamination. Thus, a carcass "cleaned" at slaughter may not remain that way and attention to sanitation and proper handling is essential throughout the many steps from slaughter until consumption. (KP)
Source: Kenny et al. Journal of Food Protection. June 1995.

Low Income Urban Grocery Gap
According to a recent nationwide study, people living in low income areas have less access to supermarkets than consumers in other urban areas. Limited access means that people on federal assistance have greater difficulty buying a variety of nutritious food and pay more for the same basket of goods at smaller local stores. It also reduces the effectiveness of federal nutrition programs. Public Voice estimates that $500 million to $1 billion in purchasing power of the food stamp benefits is lost because of the lack of supermarkets in low income areas. The study compared supermarket space in the zip codes of 21 metropolitan areas with the proportion of each zip code's population receiving public assistance. The data indicated that the households with the highest percentage on public assistance had the fewest stores and the least amount of floor space compared to affluent households. Households with the most public assistance also had the least number of vehicles, making it more difficult for shoppers to reach a supermarket. (MP)

Source: CNI May 19, 1995

Americans Underestimate Extent of Hunger
A recent study by the anti-hunger organization Share Our Strength (SOS) revealed that eighty percent of Americans surveyed did not know the extent of domestic childhood hunger. Only 14% of survey respondents correctly said that 1 in 8 children in the U.S. goes without food sometime during the month. Most respondents estimated that hunger was significantly less prevalent. The largest single responses were 1 in 100 (25% of respondents) and 1 in 50 (21%). The SOS poll also found that 58% of Americans knew that hunger in the U.S. is on the rise but decreasing globally. Twenty percent of respondents said that hunger is decreasing globally and in the U.S. while 22 percent gave no response.

Hunger and child abuse topped a list of seven societal problems that respondents believed they could personally help solve. Forty- seven percent said that they could help solve hunger. (MP)

Source: CNI April 21, 1995

Poverty Trends are Disappointing
In spite of the economic recovery of 1993 and a decreasing unemployment rate, the poverty rate in 1993 remained high and the number of poor people continued to rise. Data recently released by the Census Bureau also revealed that the income of the typical middle income household dropped and income disparities between the wealthy and other Americans reached their widest point in more than 25 years. The 1993 poverty rate of 15.1% compares with a rate of 14.8 in 1992. While this change was not statistically significant, the increase in the number of poor people from 38 million in 1992 to 39.3 million in 1993 was significant. This data indicates that the gains of economic growth are not broadly shared and are going mainly to the affluent. The Census Bureau also released new information on health insurance coverage. The number of Americans without health insurance increased to nearly 40 million people. While the poor are more likely to be uninsured than other Americans, about 26.2 million of the 39.7 million people without coverage are not poor. Continued erosion in the proportion of Americans receiving health insurance through their jobs is the main factor in the drop in coverage.

Factors in these poverty trends and income gaps include:
Wage erosion among low and middle income workers and favorable wage trends at higher income workers.
Rise in single parent families.
Reductions in AFDC and general public assistance resulting in a weaker safety net. (MP)

Source: CNI November 1994

Dietary Intake Pattern of Vietnamese in California
A survey of 1,011 Vietnamese adults in California recently was conducted to identify dietary intake patterns. Results of the study showed a mean of 1.3 servings of fruits or fruit juices and 1.8 servings of vegetables for a combined consumption of 3.1 servings of fruits and vegetables daily. Respondents reported frequent consumption of high fat and high cholesterol foods and frequent use of a variety of high sodium condiments. Earlier immigrants were significantly less likely to consume eggs and salty foods. Younger individuals were more likely to consume beef and fried foods. Males were significantly more likely to consume fried foods and to drink alcohol. Respondents who were older than the median age of 37 years or who were high school graduates were more likely to have consumed 5 or more servings of fruits and vegetables during the previous 24 hour period. (MP)

Source: JNE 27: 2 March-April 1995

Promoting Economic and Nutrition Security Among Elderly
The following resolution IRDS9 on Poverty and Hunger was accepted at the May 1995 White House Conference on Aging. It details the seriousness of the hunger problem among elderly. Expanding the Coverage of existing food programs:

WHEREAS the 1984 President's Task Force on Food Assistance defines hunger as being "a situation in which someone cannot obtain an adequate amount of food, even if the shortage is not prolonged enough to cause health problems;"

WHEREAS hunger is likely to precede medical and psychological symptoms of malnutrition;

WHEREAS hunger is an increasing problem across all age groups, particularly among those who are poor;

WHEREAS hunger can result from food shortages due to inadequate resources, reliance on emergency food providers, lack of access to grocery stores, loss of appetite, and reduced ability to prepare or eat food;

WHEREAS in 1993 1.5 million elderly reported they had experienced food deprivation within the last 6 months;

WHEREAS 40% of those 65 years old or older who experience hunger have incomes above the poverty level;

WHEREAS 26.4 million senior adults (84.6%) do not participate in food assistance programs, yet there are thousands on waiting lists for home delivered meals; and

WHEREAS food and nutrition programs provide a safety net against hunger and malnutrition for all ages;

THEREFORE, BE IT RESOLVED by the 1995 White House Conference on Aging to support policies that:

1. Promote joint public and private endeavors to develop programs and services that meet the needs of hungry citizens;
2. Strengthen congregate meal sites and increase resources for home delivered meals so that more older persons receive meals seven days a week;
3. Continue voluntary contributions for meals while at the same time maintain sensitivity to needs of low income older persons and the intent of the Older Americans Act;
4. Use the nutrition screening tools developed by the Nutrition Screening Initiative by providers of social and health care services;
5. Support and expand programs that provide food and nutrition services to all age groups, especially, children.
6. Preserve OAA nutrition programs as established and funded;
7. Reauthorize and fully fund Titles III and VI of OAA;
8. Strengthen the federal Food Stamp program and rise the minimum benefit level to $20.00 per month;
9. Continue all present nutrition programs for adults and children.
Significance: The renewal of the Older Americans Act is up before Congress this year. In the Determine Your Nutritional Health, a questionnaire for nutritional risk, poverty and skipped meals are the most important risk factors. The nutrition programs sponsored by this legislation are important in preventing hunger and malnutrition among the elderly. (MC)

Part 1. Do You Have to Lose Teeth?
Aging experts have speculated about what is normal aging of the oral tissues and what is not. Now we have more answers. We know that there is a progressive functional decline in many organs and tissues but frequently what has been assumed to be normal aging is not. It's evidence of chronic disease and often medication side-effects. Oral tissues are no different. Of all the chronic diseases, diseases of the oral cavity are the most prevalent and the most neglected. Virtually all mature adults have evidence of past or present oral problems especially caries and periodontal (gum) disease, A quote by Niessen and Jones says, " Older people lose teeth because they have dental disease, not because they are old."1

Aging does effect the oral cavity, but the rate and kinds of aging vary among people, e.g. some people suffer dental caries earlier and more severely than others on the same regimens of diet, oral hygiene, and dental care. Genetics is definitely involved.

Not knowing what is normal aging can lead to two errors: undergoing excessive or unnecessary treatment or assuming that the changes noted are normal and therefore nothing can be done. Neglecting oral health can have serious consequences. Poor nutrition can influence the development of chronic disease including dental decay while, on the other hand, oral health can be a barometer of general health and disease. A classic example is the bleeding gums associated with vitamin C deficiency.

Wendy Martin, D.D.S. at the Jefferson Barracks Veterans Administration facility, St. Louis, has reviewed what is known about aging and the oral cavity and her findings are reported below.

Hard Tissues:

Bone

Bone remodeling goes on throughout life, but for the mature adult, more bone is lost than is replaced. The bone that holds teeth is one of the first to be affected by loss of bone mass associated with osteoporosis. If steps are taken early in life to assure adequate bone development, bone loss need not be a factor in tooth loss, periodontal disease and lack of support and stability for dentures. New therapies may help alleviate the problems caused by osteoporosis but those adolescents and young adults presently ignoring calcium-rich foods may suffer osteoporosis in their later years.

Teeth

As noted above, losing teeth is not an inevitable consequence of aging. While genetics is indeed a very important factor, poor oral hygiene, a diet high in fermentable carbohydrates (sugars), certain chronic diseases and their medications plus lack of dental care are all involved. Mature adults are especially prone to root caries (caries along the gum line) as well as coronal caries.

Temporomandibular Joint (TMJ)

The only change in the hinged joint that is associated with age is a partial limitation on jaw opening. Severe limitations can reduce food intake.

Soft Tissues:

Mucous membranes, periodontium (gum tissue) and tongue

While there is no doubt that some changes are due to aging, most of the observed alterations are the result of environmental factors such as tobacco smoking and disease. However, some receding of gum tissue and loosening of the periodontal ligaments due to age promotes the "long in the tooth" appearance noted in the elderly.

Oral muscles

Aging adults may take longer and expend more time and effort to prepare food for swallowing. Chronic disease is the major contributor to any difficulty.

Sense of taste

Recent investigations suggest that most healthy elderly do not lose a significant number of taste buds with age. Therefore, they can taste salt, sweet, bitter and sour, just not as readily. Some have found that taste for saltiness and sweetness deteriorate first and that sensitivity to sour and bitter tastes declines later. Others have noted that the tastes for sweet and sour are better retained. 3, 4. Many elderly do report a reduced taste sensitivity but some speculate that that may result from less saliva rather than fewer taste buds. Saliva is needed to dissolve taste compounds that can then be detected by the taste buds. It is true that elderly people often complain of taste distortions, less pronounced taste or even a complete loss of taste. These may be a combination of both natural and unnatural causes.

Sense of Smell

The sense of smell is harder to measure than the sense of taste, and age effects are less well known. Much of what we think of as taste is actually our olfactory sensitivity. Olfactory nerves are easily damaged by environmental factors, some diseases and their treatments, poor nutrition, dental problems, and smoking. A reduced sense of smell can result in poor appetite and eventually malnutrition. 5,6

Saliva

Salivary flow does not ordinarily diminish with age. Dry mouth is primarily the result of medications and pathologic conditions.

It is always a good idea to question the causes of dental problems. While there are definitely aging changes, many of the common problems can either be lessened or prevented altogether. As we shall see in Parts II and III in later Digest issues, lack of dental care can have serious consequences on the health and well-being of older adults. Keeping your natural teeth is indeed an asset for a high quality of life during later years. (MC)

Sources: 1. Niessen, LC, & JA Jones. Oral Health changes in the elderly, their relationship to nutrition. Postgraduate Medicine. 75 (5): 231-237. April 1984. 2. Martin, WE. Chap. 6 Oral Health in the Elderly. In Geriatric Nutrition, the Health Professional's Handbook. Ronni Chernoff, ed. Aspen Pub. Gaithersburg, MD. p. 113-119. 3. Martin, op cit. p. 118. 4. Palmer, CA, Nutrition and oral health of the elderly. In Geriatric Dentistry. ASPapas, LC Niessen, & HH Chauncey, ed. Mosby Year Book, St. Louis. 1991 p. 267. 5. Martin, op. cit., p. 118-119. 6. Palmer, C A. op cit. pp 267-268.

Over-the-Counter Herbal Remedies
A recent Electronic Food Rap, Vol 5, No 31 by Drs. Bill Evers and April Mason, Purdue University, Extension Foods and Nutrition Specialists, is on the subject of over-the-counter herbal remedies. As they point out, herbal remedies are a big and growing business. The National Council Against Health Fraud (NCAHF) has recently published a position paper and made some recommendations for consumers that will become even more important as nutrition supplements become less regulated and nutrition misinformation multiplies.

The over-the-counter (OTC) herbal remedies business is reported to be well over 1.5 billion in current sales with an estimated annual growth rate of 15%. In 1994, $813.8 million of the health food store's $4.815 billion in sales (17%) were from herbal remedies. Herbal product vendors benefit from society's romanticized view that equates "natural" with "safe." Unfortunately, the assumption that natural products are safe is false. It is precisely because herbs are a source of potent drugs that responsible people are concerned about the manner in which herbal remedies are being marketed.

Consumers are being denied the most fundamental information and assurances of quality. By law, drug labels must provide essential information, but herbal remedies are being marketed as "dietary supplements" with little of the type of information needed to enable people to use these products properly. The herbal industry blames current regulatory policies for some of these problems. They say that FDA regulations prevent them from supplying drug information because their products are regulated as dietary supplements. Herbal remedies cannot be profitably marketed if they have to meet the full requirements of drug approval. Reformers argue for herbal remedies to be given special regulatory consideration. The FDA is bound by the law to regulate products that make medical claims as drugs. NCAHF finds the present situation untenable, but believes that there is room for regulatory adaptation without sacrificing consumer protection principles. Recommendations are directed at legislators and regulators, manufacturers and marketers, physicians, and consumers.

NCAHF advises consumers:
1. Do not assume that a herbal remedies are safe simply because they are natural. Herbal remedies contain substances that can have powerful effects upon the mind and/or body. Use even greater cautions than when taking standard medications.
2. Be cautious about taking medicinal herbs if you are pregnant or attempting to become pregnant.
3. Be cautious about taking medicinal herbs if you are breast feeding a baby; herbal drugs in the body may be transferred to breast milk.
4. Do not give herbs to infants or children.
5. Do not take large quantities of any herbal preparation.
6. Do not take any medicinal herb on a prolonged daily basis.
7. Buy only preparations that identify plants on the label and state contraindications for use.
8. Become familiar with the names of potentially dangerous herbs and be cautious about their use.
9. If you are taking medications, do not use medicinal herbs without checking with your doctor.
10. Do not trust your health to unqualified practitioners who use unregulated titles such as "herbalist," "herb doctor," "Master Herbalist," "herbologist," "Natural Health Counselor," or the like.
11. Beware of exaggerated claims for the benefits of herbal remedies.
12. Insist that herbal marketers meet basic consumer protection standards of labeling, safety and efficacy.
For a copy of the complete NCAHF Position Paper on OTC Herbal Remedies send $2.00 and a stamped, self addressed envelope to P.O. Box 1276, Loma Linda, CA 92354-1276. Note: NCAHF's policy on reprinting is that it is acceptable as long as credit is given. (MC)

One More Reason Why Food Beats Supplements
Macular degeneration, a common eye problem in elderly, is the leading cause of irreversible blindness in adults. A recent study showed that people with the highest intakes of certain carotenoids from foods had 43% less risk for macular degeneration than those with the lowest intakes.

The study looked at dietary intakes of six carotenoids and three vitamins (A, C and E), as well as specific foods.

The two foods associated with the lowest risk were spinach and collard greens, both rich in lutein and zeaxanthin_carotenoids not available in supplements.

What's the mechanism? The two main pigments in the central part of the retina (macula) are lutein and zeaxanthin, which help filter out damaging light. Their antioxidant properties may help protect the outer retina which is rich in polyunsaturated fats from light-induced free radicals. Besides spinach and collards, other vegetables rich in lutein and zeaxanthin include kale, mustard greens and turnip greens. (MC)

Source: Environmental Nutrition, February 1995. As reported in Human Environmental Sciences Extension's Resource, University Extension, University of MO., Columbia. Jan-Feb. 1995. No. 95- 1 & 2.

"5 A Day" Campaign: How Successful So Far?
Even though many scientific studies show a protective effect of a diet rich in fruits and vegetables, a 1991 baseline survey of a statistically representative sample of American adults found that most ate only three and one-half servings a day. Twenty-three percent reported five servings or more, but 42 percent ate less than three servings a day. Kansas data shows that our intakes are similar but better than the national average with 22 percent reporting 5 or more servings* of fruits and vegetables daily. Only 31 percent were eating 3 or fewer servings daily. The rest (38%) ate between 3 and 5 servings for an average of 3 to 4 servings daily. The groups with the poorest intakes were males and the 25-34 year-olds.

The "5 A Day for Better Health" Program is the first national education program, complete with a media campaign, directed specifically at increasing fruit and vegetable consumption of Americans. Media messages are designed to show consumers how easy it is to add fruits and vegetables into their diets, and how eating these foods can improve their health and reduce the risk of cancer. In 1993, a second survey of adults revealed that knowledge of the fruit and vegetable-health link had increased by 21% since 1991; however messages describing the ease and convenience of fruit and vegetable consumption have yet to persuade much of the American public. Consumers report that the barriers to eating 5 a day include: lack of convenience, seasonality, spoilage, lack of self discipline, concern over the amount of planning involved, time pressures and competition with other desired foods. (MC)

*serving size defined by respondents, not the interviewers using standard sizes.

Sources: Social Marketing Quarterly, January 1995. As reported in Human Environmental Sciences Extension's Resource, University Extension, University of MO., Columbia. Health Risk Behaviors of Kansans, 1992 KS. Dept. of Health and Environment, p. 28-29.

Healthy Snack Ideas
According to one survey, the food most commonly craved by women is chocolate, followed by bread and ice cream. Men crave red meat, then eggs and hot dogs. Note that most of these foods are fairly high in fat. As an occasional snack, chocolate and hot dogs are fine, but if you're looking for lower-fat alternatives, try some of these snack ideas:

Easy to Prepare Snacks

English muffin pizza. For an Italian version, put a tablespoon of spaghetti sauce and grated part-skim mozzarella cheese on half of an English muffin. Broil in oven.

For a Mexican pizza, mix tomato puree, kidney beans, oregano and onion powder on lightly toasted muffin halves. Sprinkle with grated mozzarella. Broil about 2 minutes. Garnish with shredded lettuce.

Baked potato with veggies and cheese. Microwave potato for 4-5 minutes on full power. Split the potato. Top with chopped mushrooms, broccoli and a sprinkle of Parmesan cheese and broil in oven.

Yogurt banana split. Slice banana and put in bottom of bowl. Top with yogurt and crunchy cereal like Grape Nuts.

Fresh berries and low-fat vanilla yogurt. Slice berries such as strawberries and mix with yogurt or use sweetened non-fat yogurt.

Apple circles. Core the apple, cut in rounds and spread with a tablespoon of peanut butter.

Tostada. Broil low-fat cheese sprinkled over a snack-size corn or flour tortilla. Toasted quarters of pita bread are also good.

Make Ahead Snacks

Mini-muffins (just one or two at a time). Select bran, blueberry, pumpkin or cornmeal muffins. Use the homemade variety so you can lower the fat and sugar content of the recipe. Then freeze a batch so you'll have extra on hand.

Snack mix. Top one cup each of wheat, rice, corn and bran Chex-type with three tablespoons melted margarine. Add a dash of garlic, onion or chili powder. Mix well. Microwave on full power five minutes, stirring twice.

Tangy yogurt cubes or popsicles. Combine six fluid ounces of undiluted frozen fruit juice concentrate with eight ounces plain low-fat yogurt. Freeze in ice cube trays. To make popsicles, freeze in small paper cups. Place a popsicle stick in center when mixture is partially frozen.

Planned leftovers. The ultimate fast snack. Try reheated spaghetti or chili.

Finger Foods

You may want to keep some of the snacks below in your desk drawer at work or in your car for sudden snack attacks:

Pretzels or whole-grain crackers. Choose low sodium/fat versions.

Handful of raisins, dried apricots or other dried fruit.

Low-fat/sodium microwave popcorn. Choose the snack size or share with others.

Mozzarella sticks.

Bagelette and low- or nonfat cream cheese. Fresh bagels often taste good enough to eat on their own. Keep cheese refrigerated.

Fresh fruit. Keep a fruit bowl filled with seasonal fruit. (MC)

Source: Food and Nutrition News February 1995. Colorado State University Cooperative Extension Service.

The U.S. Battle of the Bulge

In the NHANES III survey of 1988-1991, the percentage of U.S. adults considered to be overweight increased to 33.4% from 25.4% in NHANES II 1976-1980. This increase of 8% overweight in 14 years is much greater than the 1% increase of the previous twenty years. The NHANES survey showed that adults were eating lower fat diets, but consuming more calories.

A more recent survey in 1995 by Boothe Research Services indicates some people are paying attention to both fat and calories. Sixty seven percent of Americans always try to check the nutrition label for fat content, while fifty nine percent always try to check for calorie level. Both are an increase from a survey done a year earlier.

This same survey also indicated that fewer Americans are dieting today than two years ago (48 million vs 51 million). A Calorie Control Council publication quotes Dr. John Foreyt on this finding: -"Study after study has shown there's no simple solution for taking weight off and keeping it off, and the Calorie Control Council's findings indicated that Americans appear to be getting that message."

Besides sensible eating, the other pillar of good health is physical activity. Yet an expert panel reports in the Journal of the American Medical Association that 25% of Americans are completely sedentary. A person can benefit from even 8 to 10 minutes of movement at a time! The goal is to burn 200 calories per day in physical activity-the amount burned in a two-mile brisk walk. Other activities that will help a person meet the goal include walking stairs, gardening, raking leaves, or playing actively with children. Again, the experts say these can be done in short 8 to 10 minute segments. (MC)

Source: Electronic Rood Rap Vol. 5, No. 28, Bill Evers, PhD, RD and April Mason, PhD Extension Foods and Nutrition Specialists, Purdue University.

Strength Training for Women Over 50
Women over 50 would benefit from visiting a gym regularly or using muscle resistance equipment at home to strengthen thigh and torso muscles. They can prevent osteoporosis and fractures. A year-long study of women aged 50 to 70 shows that strength training can preserve bone density and prevent losses in muscle strength, balance and physical activity. Such losses lead to falls-the greatest risk factor for fractures in the elderly. Twenty of the 39 volunteers strengthened muscles in the abdomen, the upper and lower back, the front and back of thighs and the buttocks on pneumatic equipment for just 40 minutes twice a week. Meanwhile, a control group of 19 women continued their normal lifestyle. At the end of the year, the trained group had gained one percent more bone density at the hip and spine compared to a 2.5 percent loss in the control group. They also increased strength in the trained muscles ranging from about 35 to 76 percent above the control group. Their balance improved 14 percent. And their spontaneous physical activity, excluding the training sessions, increased by an average 27 percent, whereas it decreased in the control group by nearly as much. The researchers are now testing the effectiveness of comparable exercises they developed that can be done at home with simple, low-cost leg weights and dumbbells. (MC)

Source: Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, Boston, MA

Aging Affects Ability to Regulate Appetite and Weight
As people age, they lose the automatic ability to regulate appetite and weight, according to a study of both young and older men. The findings help to explain two trends: People tend to gain weight and double body fat during middle age, then lose weight and body mass after age 65. These trends contribute to middle-age obesity and elderly malnutrition. In the study, nine older men kept on the extra pounds gained during three weeks of eating about 1,000 calories more than their normal intake each day. Ten young men, however, automatically ate less and dropped back to their normal weight over the following six weeks. In fact, much of the weight-loss occurred during the first 10 days after overeating, even though all volunteers were instructed to eat normally and not try to lose weight. Older men don't bounce back from undereating, either. After three weeks of eating about 800 calories less than usual, they didn't automatically increase their intake. The young men gained back more than they lost in the six-week follow-up despite the request to eat normally. The findings are the first direct evidence of an age-related loss of appetite control. (MC)

Source: Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, Boston, MA. Quarterly Report of Selected Research Projects. Oct. 1 to Dec. 31, 1994, ARS. USDA.

Older People Can Maintain Weight while Eating More
A high-intensity strength training program can be an effective way for older people to maintain their weight while eating more. And it can reduce body fat, according to a study of 12 men and women in their late 50s, 60s and 70s. The volunteers lived at a USDA center during the three-month study so researchers could account for all of the calories they consumed, as well as measure how many calories they burned. Three times a week, the volunteers exercised muscles in the upper leg, upper torso and arms at 80 percent of the maximum weight each could lift at a given session. After 12 weeks, they were eating an average 15 percent more calories just to maintain their starting weight, while losing an average of four pounds of body fat. One-third of those extra calories were burned during the resistance exercises themselves. Another one-third of those extra calories were burned following the resistance exercises. The final third of those extra calories were needed to fuel an increase in the people's resting metabolic-rate the energy needed to keep the leaner body functioning while at rest. The research demonstrates the benefits of resistance training in helping older people balance calories burned with calories consumed while losing body fat and maintaining strength for daily activities. (MC)

Source: Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, Boston, MA. Quarterly Report of Selected Research Projects. Oct. 1 to Dec. 31, 1994, ARS. USDA.

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