Weight Debate

Consumption of saturated fat, trans fat, and dietary cholesterol raises low-density lipoprotein (LDL or “bad”) cholesterol levels that increase the risk of coronary heart disease (CHD).

According to the National Heart, Lung, and Blood Institute of the National Institutes of Health, over 12.5 million Americans suffer from CHD, and more than 500,000 die each year. This makes coronary heart disease one of the leading causes of death in the United States today.

On average, Americans consume 4 to 5 times as much saturated fat as trans fat in their diet.

Identifying saturated fat, trans fat, and cholesterol on the Nutrition Facts Label on the food you buy gives you information to make heart-healthy food choices that help you reduce your risk of coronary heart disease.

What is Trans Fat?
Unlike other fats, the majority of trans fat is formed when liquid oils are made into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally, primarily in some animal-based foods. Trans fat is made when hydrogen is added to vegetable oil – a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.

Some Foods That Contains Trans Fat
Trans fat can often be found in processed foods made with partially hydrogenated vegetable oils such as:

• Vegetable shortenings
• Some margarines – especially margarines that are harder
• Crackers
• Candies
• Cookies
• Snack foods
• Fried foods
• Baked goods
• Foods made with or fried in partially hydrogenated oils

I have read so many different things about coffee. One week it’s good for you, the next week it’s not. Some Pros and Cons of “Coffee Facts” I have read or heard about are:

• Coffee is a stimulant that contains caffeine, which can help you stay awake.
• There are about 95 milligrams (mg) of caffeine in one regular cup of coffee.
• Coffee can boost energy expenditure and speed up your metabolism.
• Coffee has hundreds of compounds and is a good source of antioxidants.
• About 4 cups of filtered black coffee a day reduces the risk of diabetes by 30 percent.
• Limit black coffee intake to 1 or 2 cups a day. If you drink more than that, the caffeine can dehydrate you, or raise your blood pressure.
• Unfiltered coffee may hike cholesterol, use paper-filtered and instant coffees instead.
• Pregnant women should limit their intake of coffee. Coffee can boost the risk of miscarriage.

Remember…
Moderation is the key when it comes to drinking coffee.
Always check with your doctor about coffee intake for you as an individual.

By the way… did you know that coffee will not “sober-up” an intoxicated person?

Not eating healthy affects your risk for having heart disease and poor blood circulation, which can lead to a heart attack and/or stroke. Heart disease is the number 1 killer of American men and women, and stroke is the number 3 killer.

In the main type of heart disease, a fatty substance called plaque builds up in the arteries that bring oxygen-rich blood to the heart. Over time, this buildup causes the arteries to narrow and harden. When this happens, the heart does not get all the blood it needs to work properly. The result can be chest pain or a heart attack.

Most cases of stroke occur when a blood vessel bringing blood to the brain becomes blocked. The underlying condition for this type of blockage is having fatty deposits lining the vessel walls.

Foods That Help Prevent Heart Disease and Stroke
Fruits and vegetables.
Grains – At least half of your grains should be whole grains, such as:

• Whole wheat
• Whole oats
• Oatmeal
• Whole-grain corn
• Brown rice
• Wild rice
• Whole rye
• Whole-grain barley
• Buckwheat
• Bulgur
• Millet
• Quinoa
• Sorghum

Fat-free or low-fat versions of milk, cheese, yogurt, and other milk products.
Fish, skinless poultry, lean meats, dry beans, eggs, and nuts.
Polyunsaturated and monounsaturated fats found in fish, nuts, and vegetable oils.

Limit the Amount of These Foods:
Eating lots of saturated fat, trans fat, and cholesterol may cause plaque buildup in your arteries.
Eating lots of sodium may cause you to develop high blood pressure, also called hypertension, which increases your risk of heart disease and stroke.
Eating lots of added sugars may cause you to develop type 2 diabetes, which increases your risk of heart disease and stroke.

Why You Need Calcium
Everyone needs calcium every day to keep their bones strong and less likely to break, and this is especially important for girls and women. Most women do not get enough calcium daily. The body cannot produce calcium, it must be absorbed through food.

Calcium is a mineral needed by the body for:

• Strong bones
• Strong healthy teeth
• Proper function of the heart
• Muscle contraction
• Blood vessel expansion and contraction
• Secretion of hormones and enzymes
• Transmitting impulses throughout the nervous system
• Calcium helps prevent osteoporosis later in life (weak bones and bone loss)

Daily Recommended Calcium Intake mg = milligrams

• Birth to 6 months – 210 mg
• 7 to 12 months – 270 mg
• 1 to 3 years – 500 mg
• 4 to 8 years – 800 mg
• 9 to 18 years – 1,300 mg
• 19 to 50 years – 1,000 mg
• 50+ years – 1,200 mg

Calcium is found in some foods, added to others, available as a dietary supplement, and present in some medicines, such as antacids for heartburn. Vitamin D also plays an important role in healthy bone development. Vitamin D helps in the absorption of calcium – this is why milk is fortified with vitamin D.

Example:
3 cups of low-fat or fat-free milk = 900 mg of calcium
Plus additional servings of calcium-rich foods = 400 mg of calcium
Total = 1,300 mg of calcium everyday

Good Sources of Calcium Include

• Rhubarb, frozen, cooked, 1 cup 348 mg
• Sardines, with bone, 3 oz. 325 mg
• Spinach, frozen, cooked, 1 cup 291 mg
• Salmon, canned, with bone, 3 oz. 181 mg
• Low fat or nonfat milk, cheese, and yogurt
• Dark green leafy vegetables such as bok choy and broccoli
• Calcium fortified foods such as orange juice, cereal, bread, soy beverages, and tofu products
• Nuts such as almonds

1 in 2 women and 1 in 4 men over the age of 50 will break a bone because of osteoporosis.
Some people don’t even know they have osteoporosis until they break a bone.
Make sure you are getting enough calcium everyday!!

About the Thyroid
Your thyroid is a 2 inch long butterfly-shaped gland found just below your Adam’s apple and weighs less than an ounce.

The thyroid produces two main hormones called tri-iodothyronine (T3) and thyroxine (T4). These hormones travel in your blood to all parts of your body controling the rate of many activities in your body, including how fast you burn calories and how fast your heart beats. These activities together are known as your body’s metabolism.

A thyroid that is working right will produce the right amounts of hormones needed to keep your body’s metabolism working at a rate that is not too fast or too slow.

Hypothyroidism (underactive thyroid)
An underactive thyroid is when not enough thyroid hormone is made.

The most common cause of hypothyroidism in the United States is Hashimoto’s thyroiditis. Hashimoto’s thyroiditis is an autoimmune disease, in which the immune system mistakenly attacks the thyroid and damages it so that it does not make enough hormones. Hypothyroidism also can be caused by:

• Treatment of Hyperthyroidism
• Radiation treatment of certain cancers
• Thyroid removal
• In rare cases, problems with the pituitary gland can cause the thyroid to be less active

Symptoms of Hypothyroidism
Symptoms tend to develop slowly, often over several years. At first, you may just feel tired and sluggish. Later, you may develop other symptoms of a slowed down metabolism, including:

• Weight gain, even though you are not eating more food.
• Increased sensitivity to cold.
• Constipation.
• Muscle weakness.
• Joint or muscle pain.
• Depression.
• Fatigue – feeling very tired.
• Pale dry skin.
• A puffy face.
• Hair loss.
• A hoarse voice.
• Excessive menstrual bleeding.
• Reduced concentration (brain fog).
• Goiter (inflammation of the thyroid gland).
• May have high blood levels of LDL (bad) cholesterol, which can increase your risk for heart disease.

Hyperthyroidism (overactive thyroid)
An overactive thyroid is when too much thyroid hormone is made.

Some disorders cause the thyroid to make more thyroid hormones than the body needs. The most common cause of hyperthyroidism is Graves’ disease. Graves’ disease is an autoimmune disorder, in which the body’s own defense system, called the immune system, stimulates the thyroid, which causes it to make too much of the thyroid hormones. Hyperthyroidism can also be caused by thyroid nodules that prompt excess thyroid hormones to be made.

Symptoms of Hyperthyroidism
At first, you might not notice symptoms of hyperthyroidism. Symptoms usually begin slowly, but over time, a speeded up metabolism can cause symptoms such as:

• Weight loss, even if you eat the same or more food.
• Eating more than usual.
• Rapid or irregular heartbeat or pounding of your heart.
• Anxiety.
• Irritability.
• Nervousness.
• Trouble sleeping.
• Trembling in your hands and fingers.
• Increased sweating.
• Increased sensitivity to heat.
• Muscle weakness.
• More frequent bowel movements.
• Less frequent menstrual periods with lighter than normal menstrual flow.
• Fatigue.
• Diarrhea.
• Bulging eyes.
• Goiter.

Treatment of Hyperthyroidism
Treatment involves trying to reset your body’s metabolism to a normal rate.

Iodine
Iodine is essential for the production of thyroid hormones. We need about 150 mcg (millionths of a gram) every day.

You can meet the daily recommendations by eating seafood, plants grown in iodine-rich soil, and iodized salt. When buying salt make sure it is labeled “iodized.”

Note:
Taking too much iodine can cause problems.

Omega-3 is a type of fat called omega-3 fatty acids, a type of fatty acid that our bodies cannot produce.

Omega-3 fatty acids are good for your heart and research suggests that it lowers your chances of dying from heart disease.

Omega-3 fatty acids are dietary essentials, and are critical to brain development and function. Increasing evidence suggests that a relative lack of omega-3 may contribute to many psychiatric and neurodevelopmental disorders.

Omega-3 fatty acids found in fish promote healthy vision and brain development in infants and reduce risks of cardiovascular disease in the general population.

Good Sources of Omega-3s Include:

• Supplements
• Salmon
• Soybean oil
• Canola oil
• Walnuts
• Flaxseed oil
• Flaxseed – you must grind the seeds to get the benefits

Salmon is high in protein and an excellent source of omega-3 fatty acids. Wild salmon is a great choice, but farmed salmon can also be a good alternative.

Fish that naturally contain more oil such as salmon, trout, mackerel, herring, anchovies, and sardines, have more omega-3 fatty acids than lean fish such as cod, haddock, and catfish. Be careful about eating too much shellfish. Shrimp is a type of shellfish that has a lot of cholesterol.

Coffee and Tea
Coffee is a stimulant that contains caffeine. Coffee can help you stay awake but can also boost energy expenditure and speed up your metabolism. Don’t be afraid to drink a cup of Joe.

Green Tea
Green tea has compounds called phenols that have great thermogenic properties beyond that explained by its caffeine content. Drink green tea hot or cold to promote energy expenditure.

Spice it up with Heat
Some plants contain the bioactive ingredient capsaicin, which not only makes them spicy hot, but also doubles energy expenditure for 3 hours after a meal, boosting your metabolism. It may also work to decrease appetite centers in the brain by boosting the release of certain neurotransmitters. Add these to your recipes:

• Red peppers
• Cayenne
• Jalapeños
• Habaneros
• Tabasco
• Ginger

Ginger aids in digestion and increases body temperature and metabolic rates as much as 20 percent after eating. Add fresh ginger to stir-fried vegetables for an energy invigorating meal.

Exercise Less Intensity
Intense exercise requires more energy than resting on the couch. Turns out that when the body needs energy during intense exercise it goes for the more easily metabolized foodstuff first like carbohydrates. Carbohydrates are quickly turned into energy and require less energy to metabolize. To burn fat, you need to perform exercise more often and less intensely. It’s true that intense exercise can burn calories and build muscle mass that will burn energy more efficiently, but it is the steady fire that will help to improve metabolism. The best strategy is to alternate brief intense exercise with slow and steady moderate exercise.

Remember…
You burn more calories digesting good food then eating empty calories in junk food.

Potassium is a mineral needed for muscles, nerves, and fluid balance in your body.

A diet rich in potassium may help to maintain a healthy blood pressure, may reduce the risk of developing kidney stones, and may possibly decrease bone loss as we age.

A potassium deficiency is rarely caused by an inadequate diet because so many foods contain potassium. But… even a moderate reduction in the body’s potassium levels can lead to salt sensitivity and high blood pressure.

Recommended Intakes of Potassium Per Day mg = milligrams
A milligram is one thousandth (1/1,000) of a gram.

• 1 to 3 years of age – 3,000 mg
• 4 to 8 years of age – 3,800 mg
• 9 to 13 years of age – 4,500 mg
• Adolescents and adults 4,700 mg

Good Sources of Potassium in milligrams (mg)
694 mg Sweetpotato, baked, 1 potato
664 mg Tomato paste, 1/4 cup
655 mg Beet greens, cooked, 1/2 cup
610 mg Potato, baked, flesh, 1 potato
595 mg White beans, canned, 1/2 cup
579 mg Yogurt, plain, non-fat, 8 oz container
549 mg Tomato puree, 1/2 cup
534 mg Clams, canned, 3 oz
531 mg Yogurt, plain, low-fat, 8 oz container
530 mg Prune juice, 3/4 cup
517 mg Carrot juice, 3/4 cup
498 mg Blackstrap molasses, 1 tablespoon
490 mg Halibut, cooked, 3 oz
485 mg Soybeans, green, cooked, 1/2 cup
484 mg Tuna, yellowfin, cooked, 3 oz
484 mg Lima beans, cooked, 1/2 cup
448 mg Winter squash, cooked, 1/2 cup
443 mg Soybeans, mature, cooked, 1/2 cup
442 mg Rockfish, Pacific, cooked, 3 oz
439 mg Cod, Pacific, cooked, 3 oz
422 mg Bananas, 1 medium
419 mg Spinach, cooked, 1/2 cup
417 mg Tomato juice, 3/4 cup
405 mg Tomato sauce, 1/2 cup
398 mg Peaches, dried, uncooked, 1/4 cup
398 mg Prunes, stewed, 1/2 cup
382 mg Milk, non-fat, 1 cup
382 mg Pork chop, center loin, cooked, 3 oz
378 mg Apricots, dried, uncooked, 1/4 cup
375 mg Rainbow trout, farmed, cooked, 3 oz
371 mg Pork loin, center rib (roasts), lean, roasted, 3 oz
370 mg Buttermilk, cultured, low-fat, 1 cup
368 mg Cantaloupe, 1/4 medium
366 mg 1 percent or 2 percent milk, 1 cup
365 mg Honeydew melon, 1/8 medium
365 mg Lentils, cooked, 1/2 cup
358 mg Plantains, cooked, 1/2 cup slices
358 mg Kidney beans, cooked, 1/2 cup
355 mg Orange juice, 3/4 cup 355
355 mg Split peas, cooked, 1/2 cup
352 mg Yogurt, plain, whole milk, 8 oz container

Side Effects of Potassium
Hypokalemia and Hyperkalemia are very serious consequences that can happen if there is too little potassium or too much potassium in your body.

Kidney stones are one of the most common disorders of the urinary tract.

A kidney stone is a solid piece of material that forms in the kidney from substances in the urine. It may be as small as a grain of sand or as large as a pearl.

Most kidney stones pass out of the body on their own, but sometimes a stone will not go away. A kidney stone may get stuck in the urinary tract, block the flow of urine and cause great pain. Stones that cause lasting symptoms or other complications may be treated by various techniques, most of which do not involve major surgery.

Some stones are as big as golf balls. Stones may be smooth or jagged. They are usually yellow or brown.

Gallstones and kidney stones are not related. They form in different areas of the body. Someone with a gallstone is not necessarily more likely to develop kidney stones.

Men are twice as likely to suffer from kidney stones as women.

Foods that are high in oxalates can trigger kidney stones and should be avoided if you are prone.

Some High-oxalate Foods That Can Cause Kidney Stones:

• Black tea
• Beets
• Spinach
• Potato chips
• Rhubarb
• Spinach
• Swiss chard
• Wheat germ
• Soybean crackers
• Peanuts
• Okra
• Chocolate
• Sweet potatoes

Some Medium-oxalate Foods That Can Cause Kidney Stones:

• Grits
• Grapes
• Celery
• Green pepper
• Red raspberries
• Fruit cake
• Strawberries
• Marmalade
• Liver

Foods That Can Prevent Kidney Stones:

• Bottled water
• Oranges
• Yogurt
• Lentils

The following may be signs of kidney stones that need a doctor’s help:

• Extreme pain in your back or side that will not go away
• Blood in your urine
• Fever and chills
• Vomiting
• Urine that smells bad or looks cloudy
• A burning feeling when you urinate

Calcium builds strong bones.

Calcium is especially important during the tween (kids ages 9 to 12) and teen years, when bones are growing their fastest.

Kids have calcium needs that they can’t make up for later in life. By the time teens finish their growth spurts around age 17, 90 percent of their adult bone mass is established.

Fewer than 1 in 10 girls and only 1 in 4 boys ages 9 to 13 are at or above their adequate intake of calcium. This lack of calcium has a big impact on their bones and teeth.

Starting around age nine, young people need almost twice as much calcium as younger kids, 1,300 mg of calcium a day.

Recommended Dietary Allowances (RDAs) of Calcium mg = milligrams

• Birth to 6 months – 210 mg
• 6 to 12 months – 270 mg
• 1 to 3 years – 500 mg
• 4 to 8 years – 800 mg
• 9 to 18 years – 1,300 mg

Note:
Children 1 to 2 years old should drink whole milk. After age two, low fat or fat free milk should become their regular drink.

Tweens and teens can get most of their daily calcium from:

• 3 cups of low fat or fat free milk = 900 mg of calcium

PLUS

• Additional servings of calcium rich foods = 400 mg of calcium
  = 1,300 mg of calcium every day!

Some Calcium Rich Foods:

• Plain yogurt, fat free – 1 cup – 452 mg of calcium
• Orange juice with added calcium – 1 cup – 350 mg of calcium
• Fruit yogurt, low fat – 1 cup – 345 mg of calcium
• Ricotta cheese, part skim – 1/2 cup – 334 mg of calcium
• American cheese, low fat or fat free – about 3 slices – 312 mg of calcium
• Soybeans, cooked – 1 cup – 298 mg of calcium

Calcium supplements are also an alternative way to get calcium for children and adults who don’t or can’t have milk or milk products.