|
| Blueberry Coffeecake | Original | Modified |
| Calories | 351 |
255 |
| Fat | 14.5 g. |
7.5 g |
| Cholesterol | 49 mg |
35 mg |
| Sodium | 491 mg |
219 mg |
| Percent Calories From Fat |
36% |
26% |
You Asked It!—Rapid
Response Center Q/A
Q. Do you have procedures for using 1/2 gallon
canning jars?
A. No, 1/2 gallon canning jars can only be used
for canning highly acidic juices.
Q. How do I make yogurt
at home?
A. Yogurt is simply milk that has been fermented to a
custard-like consistency, usually by the action of mixed
lactic acid bacteria. Basically, yogurt is made from
adding an active culture to milk.
Q. Why did potatoes
turn dark grey as they were baked?
A. Some potatoes darken during/after cooking, the
degree varying with the variety, the locality and/or soil
where grown, the season, and differences in chemical
composition. Discoloration apparently results from the
formation of a dark-colored complex of ferric iron and a
polyphenol.
Q. Is there a
rule-of-thumb when converting from one processing time to
another for home-canned foods?
A. No. Each time/temperature combination must be
tested for safety for each product. Use only
research-based procedures.
Q. Are there
nutritional benefits to vinegar?
A. Not really. Vinegar is simply the product of
natural fermentation of either grapes, apple juice, or
grains. It has no fiber, and the levels of trace elements
and minerals such as potassium, iron, and calcium are
insignificant when you consider the amount of vinegar
most of us use.
Q. What is prosciutto?
A. Prosciutto (pronounced "pro-shoot-o")
is the Italian word for "ham." Prosciutto is a
term broadly used to describe a ham that has been
seasoned, salt-cured (but not smoked) and air-dried. The
meat is pressed, which produces a firm, dense texture.
Prosciutto is available in gourmet and Italian markets
and some supermarkets. It's usually sold in thin slices.
Prosciutto is best eaten as is and is a classic first
course when served with melon or figs. It can also be
added at the last minute to cooked foods such as pastas
or vegetables.
Q. A breath mint lists
the ingredient "sorbitol" but says on the label
"no artificial sweeteners." Why?
A. Even though sorbitol is about half as sweet as
sugar, sorbitol is a humectant (a substance that is used
to retain moisture). So, technically, it is added for
reasons other than sweetness and is not an artificial
sweetener.
Q. My homemade
sauerkraut did not ferment, even after 6 weeks. Why?
A. Sauerkraut may not ferment if stored at
temperatures lower than 60 F.
Q. Which potatoes
should I use for potato salad?
A. According to "The Joy of Cooking"
potato salad is best prepared from potatoes boiled in
their jackets and peeled while still warm. The small red
potatoes hold their shape and don't crumble when sliced
or diced, but medium sized mature Idahos are also
satisfactory. (RB)
Grains, Getting Your Money's
Worth
Ever since the Food Guide Pyramid positioned grains
at its base, people have been showing a growing interest
in eating more grains. Americans are consuming about 5
servings a day of the minimum 6 recommended. The
questions is: are we getting our money's worth? Are these
foods so laden with fat and sugar that their nutrient
density is diluted? Is there any fundamental advantage in
choosing whole grain products over refined ones? How much
whole grain is in "wheat" products that are
tan-colored?
Until the revised food guide, "starchy" foods had a bad reputation. While eating more grains is a step in the right direction, just more of any grains is being questioned. People are aware that the fiber content of whole grains is important and can cut their risk for constipation, coronary heart disease and colon cancer.
Now comes evidence that fewer women eating the most cereal fiber--5.8 grams per day as compared with less than 2.5 grams--have diabetes. Recently published finding from the ongoing Nurses' Health Study conducted by the Harvard School of Public Health in Boston indicate that female nurses between the ages of 40 and 65 who eat more high fiber foods like whole grain cereals cut their risk for Type II diabetes by two-and-a-half times. It's related to the "glycemic index" of a food scored according to its ability to raise blood sugars. Starchy foods like white bread, mashed potatoes and white rice raise blood sugars quickly and therefore have a high glycemic index number. High glycemic foods stimulate more insulin production and may be involved in the insulin-resistant Type II diabetes, responsible for most cases of mature-onset diabetes.
Enriched white flour (often labeled as "wheat flour" or "unbleached wheat flour" is only required to have iron, thiamin, niacin, and riboflavin restored to at least whole grain levels. For more whole grains like wheat that include the outer bran layer and germ, the flour is two to ten times higher in vitamin E and B vitamins like folate, pantothenic acid, and B-6 plus minerals such as copper, potassium, zinc, manganese, and magnesium. Research findings are continually supporting the role of these nutrients in the prevention and control of chronic and acute illnesses.
But whole grains don't stop there. They contain antioxidants like phenolic acids and selenium, phytoestrogens such as lignan that protect against breast cancer. Our risk for many disease increases the more "empty" or low nutrient foods we consume. Eating whole grain foods is definitely a plus over white, enriched products.
As a consumer, the difficult part is trying to deduce how much whole grain is actually in the product. A careful reading of the label helps. Look for a brand that lists a whole grain as the first ingredient. A label that says "wheat flour" or "unbleached wheat flour" is not to be interpreted as whole grain. One that says "rye" for the crispbread crackers, "whole grain" or "100% whole wheat" is. Products are mostly refined grain if the front label says cracked wheat, made with whole grain, made with whole wheat, multi-grain, oat bran, oatmeal, pumpernickel, rye (breads), 7-bran, 12-bran, etc. 7-grain, 9-grain, etc., stoned wheat, wheatberry, and whole bran.
Another clue is the amount of fiber listed. But remember that high fiber grain product may not be whole grain but have other fibers like cellulose or pea fiber added. These refined fibers will be missing important parts of the whole grain. (MC)
Sources: Nutrition Action
Healthletter. The Whole Grain Guide. p.7-10. March 1997.
Environmental Nutrition. Choose Whole Grains to Cut
Diabetes Risk? p. 8, May 1997.
DHEA,
Anti-Aging Hormone?
DHEA, or dehydroepiandrosterone, is a hormone
masquerading under the label of "dietary
supplement." Marketers are touting it as the
universal antidote to aging with such claims as
"Fountain of Youth" and "Recover Your
Youth with DHEA." Low DHEA blood levels have been
linked to age-related degenerative diseases of
cardiovascular disease, non-insulin dependent diabetes,
abdominal obesity (the more dangerous kind) and breast
and skin cancers. Low levels have also been linked with
lupus, rheumatoid arthritis and major depressive
disorder.
DHEA is the most abundant steroid produced by the adrenal glands. Known as the "mother hormone," it is the precursor of all other hormones in the body. It's anti-aging reputation stems from the fact that blood levels of DHEA increase steadily until our 20s after which they decline gradually until at age 60 our blood concentrations are only about two-thirds of peak levels. Other studies suggest that by age 80, only 5 percent of the peak is present.
These hormones are being sold as the answer to the normal declines of aging by improving immunity, energy and strength and restoring the sexual performance of the college athlete to a 50-year old couch potato. Enthusiasm about DHEA isn't new for it was marketed in the 1970's and `80s as a "natural" weight loss aid. In 1985, the FDA banned over-the-counter sales due to unsubstantiated claims and lack of data on safety and effectiveness for weight loss. Now it is available as an herbal extract from the Mexican yam. The extract is derived from the dried roots of the wild yam Dioscorea villosa. In the body, a component of Dioscorea may be converted to DHEA. How much is converted is not known.
There is no way to know just how much DHEA is being sold because it is readily available through grocery and health food stores, health clubs, mail order catalogs and the Internet but officials estimate that it could be in the billions. Public health authorities and the National Institute on Aging have become increasingly concerned and are sounding loud alarms through the media. Their concern centers on the hormone's potential for raising the risk of stimulating enlarged breasts and prostrate cancer in men, and breast cancer and endometrial cancer in women. Animal studies suggest liver toxicity and increased risk for liver caner. They note that there have been no large-scale trails on human beings which could cost $50 to $60 million. The pharmaceutical companies aren't interested because they can't get a patent on a natural hormone. Only the government has the resources to do the job. Until more research is done, responsible authorities are urging caution and that consumers consider DHEA as an experimental drug. (MC)
Sources: University of
Missouri Extension's Food and Nutrition Resource
Newsletter. MU's Margaret Flynn Conducts FDA-Approved
DHEA Study. November-December 1996. American Society on
Aging. NIA TV Ads Hit Hormone Hype. Aging Today. p 1-2,
May-June 1997.
Herbal
Remedies
Do you drink a cup of coffee or tea to get you going
in the morning? Do you buy a lotion containing aloe vera
to moisturize your skin? If so, you are using herbal
remedies. Herbal products have become big business in
recent years. The World Health Organization estimates
that 80 percent of the world's population uses plants to
produce a desired effect on their bodies. Approximately
25 percent of prescription drugs sold today are derived
from plants. They include aspirin, digitalis as
heart-muscle strengthener, and taxol in cancer
chemotherapy.
In the United States, there is a new Office of Dietary Supplements Research (ODSR), a division of the National Institutes of Health. This office is responsible for regulating herbs and other dietary supplements and for deciding whether or not to allow manufacturers' claims for the products. The FDA is called in if the ODSR decides that a product presents a danger to public health.
Unfortunately, legislation covering dietary supplements and herbal remedies is a gray area compared with that covering foods and drugs. Compared to European countries and Japan, the current U.S. law is weak in protecting the public. In Japan, herbal medicines are subject to the same manufacturing standards as other pharmaceuticals. In this country, herbal products may or may not be manufactured under standards for safety and effectiveness. Herbs vary in potency from time to time and do not come with the FDA-required list of adverse effects making consumers aware of possible side effects. Also, some people do not understand that "natural" is not analogous with "safe." Like synthetic drugs, herbal preparations may be toxic or interfere with other medications a person is taking.
Here are a few commonly used herbal remedies:
Ginkgo biloba. Some evidence suggests that very large doses of ginkgo dilate blood vessels to increase blood flow throughout the body thus improving circulation and possibly memory. It may also be an antioxidant protecting serum cholesterol and may reduce blood pressure. Side effects from extremely high doses include diarrhea, nausea, and vomiting.
Ginseng. This herb contains saponins that interact with neurotransmitters (message carriers between nerve endings and brain cells). It may help to modify the effects of stress. Studies do not support claims of being an aphrodisiac or that it mimics the effects of estrogen. It's apparently safe except for very high obese.
Echinacea (purple cornflower). A native of our Great Plains, this plant is commonly used in Europe where it is most often taken by injection. Studies indicate that it improves the immune system. There is no evidence that the oral preparations sold in the United States do the same. Few side effects are known but it is suspected of causing allergic reactions in some people.
Black cohosh. This powder, obtained from a forest plant commonly known as rattleweed and bugbane, dilates blood vessels and binds with estrogen receptors. It has been used extensively in Europe to relive premenstrual syndrome symptoms, menstrual cramps and menopause. Overdose can cause dizziness and headaches and should not be taken during pregnancy. (MC)
Source: Harvard Women's
Watch. Herbal Remedies. January 1996. p 2-3.
Children and Saturday
Morning Food Advertising
Television viewing has been examined as a possible
factor in the development of obesity in children and
adolescents. Overall, this seems to hold true at least to
the extent that TV substitutes for other activities that
would use more energy. However, while leaner children
tend to watch less TV and participate more in community
activities, which comes first? "Do heavier children
watch more TV or does watching more TV make children
heavier—or both?" (1) In addition to engaging
children in a passive use of their time, TV might
contribute to the development of obesity through the
influence of advertising on food behavior. It is
estimated that children view as many as three hours of
food commercials per week (2). Since the intent of any
commercial is to sell a product, Kotz and Story decided
to analyze the content of food ads shown during Saturday
morning television programming for children.
The researchers assessed programming on ABC, CBS, NBC, Fox, and Nickelodeon between 7 a.m. and 10:30 a.m. on three different Saturdays in late 1991 and early 1992. On average, 19 commercials were aired per hour, 11 of which were for food. This translates into a child being exposed to one food ad every five minutes. Of the 997 total commercials analyzed from the three Saturday mornings, 56.5% were for food, 33% for toys, and 10.2% for miscellaneous items and events. Of the food commercials, 43.6% (246) were for foods belonging to the fats, oils, sweets food group (candy; cereals with sugar as the main ingredient by weight; soft drinks; chocolate products; whipped topping; cakes, cookies, and pastries [these three accounted for 2.1% of all ads]; and flavored gelatin.) Bread, cereals, rice, and pasta product commercials were next in frequency, accounting for 37.5% (212) of all ads. Of these, 130 (23% of all ads) were for high-sugar cereals*. Fast-food restaurant ads followed, representing 10.8% of all commercials shown, then milk, cheese, and yogurt products as 4.0% of the total, frozen combination meals as 2.5%, and finally meat, poultry, fish, dry beans, eggs, and nuts products as 1.6% of all commercials shown. No food advertisements were for fruits or vegetables.
Obviously, Saturday morning commercials do not reflect the recommendations of the food guide pyramid. Awareness of this discrepancy is important for nutrition educators because:
1) Most young children cannot distinguish between programs and commercials and do not understand the persuasive purpose of advertising.
2) "...studies conducted on the effect of television commercials on children's dietary behavior have shown that the amount of time spent viewing television directly correlates with the request, purchase, and consumption of foods advertised on television...For example, Taras et al (3) found the foods that children requested most frequently because they had seen them on television were the foods most frequently advertised on television. Weekly viewing hours correlated significantly with (a) reported number of requests by children, and purchases by parents of foods advertised on television and (b) children's energy intake (children who watched more television consumed more calories)."
The diet illustrated on Saturday morning television is the antithesis of what is recommended for healthy eating for children. Therefore, dietitians and educators should help children become responsible, informed consumers and should counsel parents about the influence of TV on children's food choices. (PP)
*High-sugar cereals are defined as those for which sugar, by weight, accounted for more than 20% of the cereal but was not the main ingredient.
Sources: (1) Sylvester,
G.P., C. Achterberg, J. Williams. "Children's
Television and Nutrition: Friends or Foes?"
Nutrition Today 30(1):6-15, January/February 1995. (2)
Kotz, K. and M. Story. "Food advertisements during
children's Saturday morning television programming: Are
they consistent with dietary recommendations?" JADA
94(11):1296-1300, November 1994. (3) Taras, H. et al.
"Television's influence on children's diet and
physical activity." Dev Behav Pediatr.
10(4):176-180, 1989. Adapted from a report by Vicky Getty
and Cristina Palacios in ELECTRONIC FOOD RAP, VOL. 7 NO.
22, May 1997.
Sports Drinks May Cause
Tooth Erosion
Athletes and others who regularly drink sports
drinks may encounter dental problems. But it is not the
sugar to blame this time. Many sports drinks are acidic
in nature and that acid can wreck havoc with tooth
enamel.
A dentist has examined eight popular sports drinks, including Gatorade and Carbolode, for their pH--a measure of acidity. All of the sports drinks were acidic enough to erode tooth enamel. Drinks which are lower than a pH of 5.5 can allow for major loss of the minerals that make up enamel, and all of the drinks tested were below 4.5 and one was as low as 2.4. Other potential enamel-eroding drinks include fresh fruit juice and carbonated beverages including soda pop.
- Ways to minimize the potential for damage include:
- * Chill the beverages
thoroughly, because the chemical reactions that
cause the erosion occur more slowly at low
temperatures
- * Drink through a
straw. This helps keep contact with the teeth at
a minimum.
- * Limit the amount of time teeth are exposed to the drinks by not sipping constantly or swishing in the mouth.
Sports enthusiasts may want to make their own, less acidic sports drinks by mixing one part fruit juice with four parts of water. (PP)
Source: Tufts University,
Health and Nutrition Letter. Too many sports drinks may
erode the teeth. June 1997.
Are You a Restrained Eater?
Do you count calories or fat grams of each and every food
you eat? Do you agonize over everything you put in your
mouth? Do you feel guilty when you break down and eat a
"forbidden food"? Do you always feel fat even
if you are not? If you do, you may be a "restrained
eater".
Restrained eaters are defined as those who do not listen to biological cues about hunger and satiety, but control food intake to lose weight or prevent weight gain. They may be normal weight, overweight, or underweight. Some eliminate almost all fat from their diet. Others limit calories or skip meals, especially when they have over-eaten at a previous meal. Many have a "good food, bad food" mentality. They don't have a clinical eating disorder--in fact their behavior is socially acceptable, so they are unlikely to seek professional help.
Many studies have looked at this population over the last 20 years. There seems to be two detrimental effects of this kind of eating. First, restraint does not lead to permanent weight loss and may even lead to binge eating and weight gain. Second, restrained eating may lead to more serious eating disorders.
Typically, when restrained eaters break their diets, they lose all control over eating. Some increase food intake after drinking alcohol, a classic disinhibitor. They increase food intake and weight gain when they have unpleasant emotions such as depression or anxiety. Other research has shown that restraint may lower the metabolic rate, thus lowering the amount of calories needed to maintain weight and leading to higher body mass index and weight gain.
Restrained eating can be classified into two types, one which could lead to the problems discussed above and is classified as "rigid control". The other, flexible control, may actually lead to better weight management. Flexible control includes behaviors such as taking smaller helpings, eating slowly, and stopping eating when still hungry.
Nutrition counseling for four weeks is effective in the treatment of restrainers in rigid control. This counseling focused on behavior change and the importance of listening to internal cues of hunger and satiety. Retrained eaters who have been skipping meals or starving themselves may need to be taught what constitutes a "normal meal" and may need to make themselves eat in order to reestablish normal physiologic signals for hunger. (PP)
Source: Joanne Stuart. Restrained eaters rigidly control their food intake. Healthy Weight Journal, May/June 1997.
K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.