May/June 2002
May/June 2002
Gardening is another way to share outdoor activities with children. Give your child his piece of the earth and let go. Their garden is theirs, no matter how messy, uneven or weed-filled. Give general instructions but let them do it on their own— it gives them a sense of accomplishment and confidence.
While the kids are waiting for their seeds to sprout, take advantage of this gardening interest by reading books about plants or making a craft project such as a scarecrow, painting stepping stones or making garden labels or signs to identify their rows of plants.
Just being in the fresh air seems to double everyone's appetite. Trail munchies and gorp are high energy food that can be eaten on the go. Gorp is an acronym for "good old raisins and peanuts" and is a quick and nutritious snack kids can shake up in a zip-type bag. Add banana chips, dried apricots or apples, mini-pretzels, pumpkin or sunflower seeds for nutritious variations.
Summer is a season on the move. Likewise, increasing one's personal activity level offers lots of benefits to people of all ages.
Kids who are physically active have higher levels of self-esteem and exhibit lower levels of anxiety and stress. Most importantly, physically fit individuals enjoy overall better health.
Camping and hiking are two good ways to get the family up and moving. Take the family on a day hike, pack a lunch, strap on backpacks and walk your way to better health.
Inexpensive outdoor toys like balls, hoops, jump ropes, sidewalk chalk and Frisbees encourage active play. Activities with these "tools" can help with visual development and provide endless opportunities to practice a variety of movements.
You don't have to haul out the suitcases and worry about traffic. Vacations can begin the moment you reach your own backyard. Pick a night when the whole family can take a break from the usual routine. Pitch a tent or drape a tarp over the clothesline for shelter. You could even build a safe campfire in a portable grill which is ideal for roasting marshmallows and making S'mores.
Summertime.....and our food preparation should be easy....and safe! Yet, food safety is not just a simple problem that can be fixed with simple handling procedures. It involves a complex food supply, one which we all rely on for our daily food, and one we are a part of. In early times, cooking freshly killed game was the major method for eliminating organisms and avoiding foodborne illness. Then, other methods evolved such as canning techniques for low-acid vegetables and meats and pasteurization of milk products to prevent illness from organisms that could contaminate these foods. Newer technologies include carcass treatments and high pressure processes to preserve foods and still maintain high quality. Even so, microbes continue to evolve and thrive in new food niches created by consumer demand and the inventiveness of the processing industry.
Consumers buy foods today with little thought of food safety. Our food supply is generally known to be safe, with some infrequent exceptions. When outbreaks do occur and we hear about them in the news, we take notice, but outbreaks often occur to someone else, in some other community. Thus, on a daily basis we feel little threat to our persons or our families. In summertime, however, with warm temperatures that encourage bacterial growth, more opportunities for relaxation outdoors and many family or group gatherings, more attention to food safety can pay off. When people don't get sick from food, we take little notice. We expect that we won't get sick or make someone else sick from improper food handling. But, let's keep it that way.....no news being good food safety news.
Preventing foodborne illness is what it's all about. The food industry today is making many extra efforts to provide food that is as safe as possible for consumers. At the same, food is biological material, and raw foods that come into our kitchens are not sterile; they may be contaminated with harmful microscopic organisms, unseen and thus unnoticed. Consumers, then, must handle food while it's in their control, to keep it safe. What does that mean? Store fresh perishables at refrigeration temperatures, 400 F. or colder, without freezing cold - sensitive foods like lettuce or cucumbers. Keep meats cold, in the refrigerator or in the ice chest until just before grilling. Thaw meats in the microwave or in the refrigerator. Why? Because bacteria on the outer meat surfaces can grow and multiply once they have thawed out to a warm enough temperature. (Freezing does not kill bacteria.) Meanwhile, meat may still be frozen in the center. Thawing at room temperature can greatly increase the numbers of microorganisms in a meat product, and if there are very large numbers, cooking may not be able to eliminate all of them. For some organisms, like E. coli O157:H7, only a very few bacteria may be all it takes to cause severe illness or even death.
Cooking properly is a vital step in providing safe food. Be sure to use a thermometer to test for doneness. Meat that appears medium or well-done may not be at a high enough temperature to kill bacteria. A thermometer is especially needed if you prefer your meats prepared less done. Safe endpoint cooking temps are as follows: poultry, 1800 F; poultry breasts, 1700 F; ground beef or pork, 1600 F; beef steaks, 1450 F. Today's food industry works diligently to provide safe foods that consumers want to buy. Consumers must complete the job of providing safe foods for themselves and their families by handling food properly while it is in their control.
For more information see: At Home Safe Food Handling: It's in Your Hands. MF 2465.
It's summertime again and people are thinking about what sports beverage to consume to replace sweat losses. There are several on the market, such as Gatorade®, All Sport®, Exceed®, Cytomax®, Powerade®, and others. They are designed to replace the water, sodium, and potassium lost in sweat and to provide a little carbohydrate.
How well do sports beverages work, and why should we even be concerned about replacing our sweat losses?
Losing too much sweat can lead to heat illness if losses are not replaced by the diet. Early symptoms of heat illness include tiredness, dizziness, cramps, headache, and vision problems. If prolonged, heat illness can lead to heat stroke, which is serious and potentially fatal.
If you're an athlete concerned about performance, a loss of as little as 2% of your body weight during exercise (mostly sweat) can reduce your work capacity by 10-15%.
Sweat contains water, sodium and potassium. The most critical component to replace is the water. If you exercise for less than one hour, there is no physiological reason to provide additional carbohydrate or sodium. You can drink commercial sports drinks if you like, but these drinks offer no performance effects that make them better to use than plain water.
Water should always be freely available before, during, and after exercise. Also, be sure to drink enough fluids throughout the day. An easy way to determine this is to monitor the amount and color of your urine. If your urine is dark, scanty, and concentrated, you probably need to drink more fluids. (Note: Some vitamin supplements may darken your urine.)
If exercise lasts longer than one hour, then sweat losses and energy are more likely to affect health and performance. This is where sports beverages become more important. An excellent summary of recommendations, entitled "Exercise and Fluid Replacement," was published in 1996 by the American College of Sports Medicine (ACSM). (Available on the Internet at http://www.acsm.org/positionStands.htm).
Some of the ACSM's most important suggestions follow:
1) The temperature of the replacement fluids you drink should be cool (neither hot or cold), between 590 F. and 720 F.
2) Drink about two cups (500 ml.) of fluid two hours before you exercise.
3) During intense exercise, drink about 2 1/2 to 5 cups (600-1200 ml.) per hour of a beverage that is 4 to 8% carbohydrates, and contains 500 to 700 milligrams sodium per liter.
The carbohydrate and sodium concentrations specified above will be the best way to replace sweat losses. Most sports drinks meet these guidelines. You can make your own sports drink by using the following recipe. Makes one quart:
For more information, go to the Gatorade Sports Science Institute website at: http://www.gssiweb.com/ Click on the Sports Science tab and you can access excellent related research, practical application, roundtable discussions, sport-specific information, and educational tools.
Fruits and vegetables are usually high in water content, which also benefits senior adults. Older people are more likely to become dehydrated because they are less able to sense thirst.
In addition to providing a variety of vitamins and minerals, fruits and vegetables also are good sources of disease-preventing antioxidants and phytochemicals. They also contribute fiber to the diet, which aids digestion and helps satisfy the appetite.
Prices of seasonal fruits and vegetables offered at farmers' markets may vary with seasonal availability, but usually are comparable to supermarket prices. Fruits and vegetables at a local market are grown more for flavor than for their ability to hold up well during shipping. Since they are locally grown, many are sold within hours of harvest. Thus, they are likely to offer great fresh-tasting flavor.
Shopping at open-air farmers' markets can be a fun and healthful way for older Americans to stay connected to their community.
Farmers' markets offer a variety of reasonably-priced, flavorful farm-fresh foods, baked goods, herbs, plants and bulbs, and even some crafts. They also offer a friendly, pleasant atmosphere - and sunshine - which, by the way, also is a good source of vitamin D.
Shopping at a farmers' market can induce older adults to add more variety to their diet, or to try new foods. They can get food preparation hints directly from the vendor.
Fresh produce from any kind of market can be an important part of a tasty, nutritious diet. Eating five servings a day of a variety of fruits and vegetables is recommended. Meeting nutritional needs can be particularly important for older adults, since they may be taking medication or undergoing medical treatment (like chemotherapy) that can affect the way their body utilizes vitamins and minerals.
Fruits and vegetables generally are low in fat and calories. Additionally, the natural sweetness of fruit can satisfy cravings for other sweets that may be higher in calories and fat.
The Junior Master Gardener program has activities for all seasons. Many lessons are suitable for indoor use during inclement weather. The program is well-adapted for classroom use. Gardening is especially well-suited for an after-school program as it incorporates a considerable amount of physical activity- as anyone who has ever gardened knows!
According to Neier, volunteers—4-H leaders, Extension agents, Master Gardeners, older youth (Junior leaders from 4-H) and other interested adults—provide much of the leadership for individual programs. These are people who enjoy working with youth and have the basic knowledge to work with the JMG curriculum. Although the curriculum currently offers activities designed for youth in grades 3 through 12, the focus for Neier's program is third through fifth grades. She looks forward to the implementation of the high school curriculum.
Although JMG is appropriate for youth from families of all economic backgrounds, in Kansas it is funded by the Family Nutrition Program and targets low income youth through in-school and after-school programs, Boys and Girls Clubs, children's homes and homeless shelters. To find out more about the Junior Master Gardener Program, contact Evelyn Neier at eneier@oznet.ksu.edu. Materials may be ordered from the Junior Master Gardener website at www.jmgkids.org.
The Junior Master Gardener Program uses a hands-on approach to teach basic gardening, nutrition and food preparation with the goal of helping youth establish healthy life-long habits. Originally, Texas Agriculture Extension Service in association with the Cooperative Extension Service developed the program now used, in some form, in 37 states reaching over 20,000 school aged youth. In Kansas the JMG program is directed and coordinated by Evelyn Neier, 4-H/FNP Extension Associate Specialist.
In a recent interview, Neier said that many children have never had the
experience of caring for any living thing — animal or plant. Neier notes that
JMG provides youth the opportunity to learn to nurture and care for plants
throughout the growing cycle (planting, weeding and harvesting). The children
then have the opportunity to prepare and eat a meal that includes the foods they
have tended. Neier says children who garden will more likely continue to eat
these foods in the future. In addition, she sees the children grow in other ways
as they develop a sense of responsibility, pride of ownership and real joy in
caring for their garden. As a side benefit, children who have participated in
this program often positively influence their family's food choices.
Does summertime mean an increase in allergy symptoms, like hives, skin rash, runny nose or skin redness? Insects, pollen, sunlight and temperature changes could cause or contribute to these symptoms. However, another perspective is that summertime brings an increased burden for the immune system (experts term this an increased allergen load). This explanation fits with the newer definition of allergies. Current thinking is that allergic reactions are "cumulative or variable, occurring only sometimes or in combination with other items" rather than traced to only one offending substance. This definition makes allergies more complex, but closer to actual experience: allergies can be outgrown or suddenly present in a person who has never been an allergy sufferer.
According to advocates for this new perspective, the cumulative effect refers not only to substances, but also emotions and experiences from our environments, including dietary behaviors. The role of diet in causing allergic-type symptoms is well documented and behavioral symptoms (such as fatigue and irritability) follow from some food allergies. The novel concept that emotions contribute to allergies has not been clinically researched, but is supported by psychotherapists. Alternative practitioners define emotions presenting as physical symptoms as an allergy. Treating emotional problems lessens symptoms (cures the allergy). Psychotherapists use Eye Movement Desensitization and Reprocessing (EMDR) to help train a person to respond to thoughts and emotions so that the allergy response is transformed, reducing symptoms. EMDR effectiveness is controversial. To learn more go to http://mentalhealth.about.com/library/weekly/aa102097.htm or http://www.hcrc.org/contrib/lilienf/emdrfaq.html for a more reserved summary.
EMDR is an example of a treatment based on the mind-body connection. Food allergies are being viewed by some health care professionals as another mind-body connection. Exposure to some food substances may lead to intestinal inflammation. Inflammation produces a series of reactions yielding substances that cause tissue damage, including skin disorders. Alternative practitioners and researchers suggest that tissue damage can extend to the nervous system, being related to attention deficit disorder and depression. Suggestions to decrease the risk for this allergic response include providing probiotic bacteria supplements to infants and young children. Clearing a food allergy may be needed before treating allergies to airborne substances. Definitive answers for allergies are not readily available; disagreements are found even among alternative practitioners. For example, the "hygiene hypothesis" offers that lack of exposure to viral/bacterial infection in infancy interferes with healthy balances of immune system factors. Some practitioners reject this idea and focus on a "leaky gut syndrome" in infancy that enables food substances to cause an inflammatory response leading to allergy symptoms in many tissues. Some alternative practitioners offer theories and treatments far afield traditional clinicians. For example, one treatment to clear an allergy involves pressure on a specific point on the back (called a meridian) while the patient holds a glass vial with the offending substance (or if samples are unavailable, a slip of paper with the name of the substance!). Belief that change is possible is of utmost importance for both patient and practitioner. So what is the "take home" message from this lack of agreement?
Here's a seasonal salad that adds flavor and lots of healthful ingredients to a summer meal.
Yield: 8 1-cup servings
* Tuscan, sourdough, French or Italian bread preferred
** One tablespoon dried basil leaves may be substituted for fresh. Mix with tomatoes before adding to bread.
Recipe from Kansas Wheat Commission
You know you read that article somewhere...the one on hydration and water needs during heat and exercise. Or maybe you are seeking an item you read about food safety for older adults. Search no further! You can access past articles in the Nutrition Spotlight by visiting our website at http://www.oznet.ksu.edu/humannutrition/spotlight . Here are some timely articles worth revisiting:
May/June 1999 - The entire issue looked at water needs—in the heat, during exertion and as a special need in older adults. Signs and symptoms of heat exhaustion and heat stroke are included in this issue.
January/February 2001 - The article "An Ounce of Prevention" discussed food safety for older adults.
July/August 1999 - Looking for info on summer produce use? This issue featured "Why 5 A Day" and "Getting Kids to Eat Vegetables."
November/December 2000 - Got vacation? This issue examined "Nutrition and Air Travel: Cleared for Takeoff."
Summer reruns are common television fare. With the Nutrition Spotlight, you get a better situation—fresh new articles as well as handy referral to some useful past works. Enjoy!
Questions or concerns about this publication? Contact Shelly Burklund, 207
Justin Hall, Manhattan, KS 66506, Phone: (785) 532-1670, FAX: (785) 532-1678