Weight Debate

Be aware that some medications can cause constipation. Here are some:

• Pain medications – especially narcotics
• Antacids – stomach acid neutralizers – that contain aluminum and calcium
• Blood pressure medications – calcium channel blockers
• Antiparkinson drugs – a drug intended to treat and relieve the symptoms of Parkinson’s disease (PD)
• Antispasmodics – a drug that relieves spasms or cramps
• Antidepressants – a drug to treat depression
• Iron supplements
• Diuretics – a drug that increases the flow of urine
• Anticonvulsants – prevents convulsions or seizures

Egg yolks are high in dietary cholesterol, and one egg has about 213 milligrams of cholesterol in it.

You should limit egg yolks to no more than 2 yolks per week. This includes the egg yolks in baked goods and processed foods. Check the label to see how much cholesterol the food contains or ask the bakery if the recipe uses whole eggs. Limit these types of foods for occasional treats.

On the ohter hand… egg whites have no cholesterol in them, and you can substitute them for whole eggs in recipes. Two egg whites are equal to one whole egg. Two egg whites have the same protein content as 1 ounce of meat.

Or… you can also use cholesterol-free egg substitute in place of whole eggs. In many baked goods, you can’t tell the difference.

Check out this Smoking and Tobacco Use widget to give you the latest information about tobacco use and exposure to secondhand smoke. Researchers, tobacco control programs, health professionals, and you, will find links to articles, reports, fact sheets, survey findings, guidance manuals, effective quitting strategies, interactive databases, and more.

You can make foods tasty without using salt.
Try these spices, herbs and flavorings instead:

For Fish, Meat, and Poultry

• Beef
  Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme

• Lamb
  Curry powder, garlic, rosemary, mint

• Pork
  Garlic, onion, sage, pepper, oregano

• Veal
  Bay leaf, curry powder, ginger, marjoram, oregano

• Chicken
  Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme

• Fish
  Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper

For Vegetables

• Carrots
  Cinnamon, cloves, marjoram, nutmeg, rosemary, sage

• Corn
  Cumin, curry powder, onion, paprika, parsley

• Green Beans
  Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme

• Greens
  Onion, Pepper

• Peas
  Ginger, marjoram, onion, parsley, sage

• Potatoes
  Dill, garlic, onion, paprika, parsley, sage

• Summer Squash
  Cloves, curry powder, marjoram, nutmeg, rosemary, sage

• Winter Squash
  Cinnamon, ginger, nutmeg, onion

• Tomatoes
  Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper

You may have read some diet books that use “bad” carbs to talk about foods with refined carbohydrates, for example, meaning they are made from white flour and added sugars. Examples include:

• White bread
• Cake
• Cookies

“Good” carbs is used to describe foods that have more fiber and complex carbohydrates. Complex carbohydrates are carbohydrates that take longer to break down into glucose.

These terms aren’t used in the Dietary Guidelines for Americans 2005. Instead, the guidelines recommend choosing fiber rich carbohydrate choices from the vegetable, fruit, and grain groups and avoid added sugars.

It is also recommended that at least half of your daily grain choices are whole grains.

Sourece: www.cdc.gov/nutrition
Centers for Disease Control and Prevention

Dark meat is the result of active muscles.
White meat is the result of less active muscles.

Chickens and turkeys use their active muscles which are their leg and thigh muscles more than they use their less active muscles which are their wing and breast muscles.

Since chickens and turkeys only fly short distances, typically from ground to perch, they rely on their legs and thighs to get them around. The active muscles in the legs and thighs of chickens and turkeys are full of blood vessels that contain myoglobin – or muscle hemoglobin – which delivers oxygen to the muscles. The more myoglobin the muscles contain, the darker the muscle. There is no need to have a rich supply of oxygen delivered to the less active muscles like the wing and breast muscles.

Scientists refer to the active muscles as slow-twitch fibers, and the less active muscles (or well-rested muscles) as fast-twitch fibers.

Slow-twitch fibers are built for endurance, which allows the muscles to work for long periods of time, so chickens and turkeys can run around all day without getting tired.

Fast-twitch fibers are designed for quick bursts of energy, but they fatigue quickly. Fast twitch muscles are fueled by glycogen (carbohydrate stored in body tissues) giving the muscles that immediate explosion of energy needed to move rapidly.

Specific diseases that cause constipation include:

Neurological Disorders

• Multiple sclerosis
• Parkinson’s disease
• Chronic idiopathic intestinal pseudo-obstruction
• Stroke
• Spinal cord injuries

Metabolic and Endocrine Conditions

• Diabetes
• Uremia
• Hypercalcemia
• Hypothyroidism
• Poor glycemic control

Systemic Disorders

• Amyloidosis
• Lupus
• Scleroderma

Read the ingredient statement for the products you purchase. Manufacturers must list ingredients in descending order by weight. Look for products that list whole grains first. If you aren’t used to eating whole grains, start with products that list whole grains further down the list and make a plan to gradually add more whole grains to your diet.

For many whole grains, the word “whole” usually is listed before the type of grain, such as “whole-wheat flour,” “whole durum flour,” “whole-grain barley,” “whole cornmeal,” or “whole white wheat.” Other ways to identify whole grains are:

• Some whole grains have a standard of identity and do not include the word “whole,” such as “cracked wheat,” “crushed wheat,” and “graham flour.”
• The term “berries” or “groats” indicate a whole, unrefined grain – for example, rye berries or buckwheat groats.
• Rolled oats, oatmeal, brown rice, brown rice flour, and wild rice are also whole grains.

Check the Nutrition Facts label for the lowest amount of trans fat, saturated fat, sugar, sodium, and cholesterol. Some manufacturers add whole grains to foods that otherwise are not good choices for you. Some grain products contain a lot of added sugars like sucrose, honey, high-fructose corn syrup, glucose, or corn sweetener. Choose these products less often.

• Whole grains contain fiber, vitamins, minerals, and antioxidants.
• Whole grains may reduce the risk of several chronic diseases including coronary heart disease, and may help maintain a healthy weight.
• The 2005 Dietary Guidelines for Americans recommend we consume at least half of our grains as whole grains (3 or more ounce-equivalents per day).
• Have one or more whole-grain products every day in your meals.

ExampleS of Whole Grains:

• Brown rice
• Wild rice
• Buckwheat
• Whole-grain barley
• Whole-grain corn
• Oatmeal
• Popcorn
• Whole wheat cereal flakes
• Whole wheat bread
• Whole wheat crackers
• Bulgur – cracked wheat – wheat that consists of kernels that have been steamed, dried, and crushed, and has a tender and chewy texture.
• Millet – a staple grain in parts of Africa and Asia, and comes in several varieties and has a bland flavor that is a background to other seasonings
• Quinoa – a grain that has been traditionally used in South American cuisine, and its texture has been compared to that of couscous.
• Triticale – a grain that is a hybrid of wheat and rye, and it comes in several varieties including whole berry, flakes, and flour

Restless legs syndrome (RLS) is a disorder that causes a strong urge to move your legs while you’re resting and inactive.

Restless legs syndrome tends to be worse in the evening or night and is temporarily relieved in the morning.

The urge to move your legs often occurs with unpleasant and/or strange feelings in your legs such as creeping, crawling, itching, pulling, tingling, aching, burning, or electric shocks. Moving your legs relieves the urge and the unpleasant feelings. Sometimes these feelings can occur in your arms.

RLS can make it hard to fall asleep and stay asleep. This can make you feel tired and sleepy during the day and make it hard to learn, work, and do your normal routine. Not getting enough sleep also can cause depression, mood swings, and other health problems.

One type of RLS usually starts in middle age – before age 45 – and tends to run in families, but it can start before age 20 or in childhood and can last for the rest of your life. Over time, symptoms slowly get worse and occur more often.

Another type of RLS usually starts later in life – after age 45 – and generally doesn’t run in families, usually doesn’t get worse with age, but medical conditions or medicines can often cause or worsen it.

Causes of Restless Legs Syndrome

• Faulty Use or Lack of Iron
  • Research suggests that restless legs syndrome is mainly due to the faulty use or lack of iron in the brain. The brain uses iron to make the chemical dopamine and to control other brain activities. Dopamine works in the parts of the brain that control movement.A number of conditions can affect how much iron is in the brain or how it’s used. These conditions include kidney failure, Parkinson disease, diabetes, rheumatoid arthritis, pregnancy, and iron deficiency. All of these conditions increase the risk of having RLS. The disorder may go away if the trigger is relieved or stopped, for example, RLS that occurs due to pregnancy tends to go away after giving birth, and kidney transplants (but not dialysis) relieve RLS linked to kidney failure.

    People whose family members have RLS also are more likely to develop the disorder. This suggests that genetics may contribute to the faulty use or lack of iron in the brain that triggers RLS.

• Nerve Damage
  • Nerve damage in the legs or feet and sometimes in the arms or hands may cause or worsen RLS. Several conditions can cause such nerve damage, including diabetes.
• Medicines
  Some include:
  • Antinausea medicines – used to treat upset stomach.
  • Antidepressants – used to treat depression.
  • Antipsychotics – used to treat certain mental health disorders.
  • Cold and allergy medicines that contain antihistamines.
  • Calcium channel blockers – used to treat heart problems and high blood pressure.

  RLS symptoms usually get better or may even go away if the medicine is stopped.

• Substances
  • Certain substances, such as alcohol and tobacco, can trigger or worsen RLS symptoms. Symptoms may get better or go away if the substances are stopped.

Treatments for RLS
Treatments for RLS include medicines and lifestyle changes including avoiding certain substances and adopting good sleep habits. More severe RLS usually is treated with daily medicines.

Tips

• Try to plan long car trips and other long periods of inactivity at the times of day when your symptoms are least severe.
• Stretch or take walking breaks.
• Choose an aisle seat at the movies or on airplanes and trains so you can move around if needed.
• Try finding a work setting where you can stand or walk around.

Overweight and obesity raise the risk of pregnancy complications for both mother and baby.

Pregnant women who are overweight or obese may have an increased risk for:

• Gestational diabetes – high blood sugar during pregnancy
• Pre-eclampsia – high blood pressure during pregnancy that can cause severe problems for both mother and baby if left untreated
• Cesarean delivery or complications with cesarean delivery

Babies of overweight or obese mothers have an increased risk of:

• Neural tube defects (defects of the brain and spinal cord)
• Stillbirth
• Prematurity
• Being large for gestational age

Being Overweight
Pregnant women who are overweight are more likely to develop:

• Insulin resistance – Insulin resistance is when cells do not respond properly to the hormone insulin, which carries blood sugar to cells for energy. It may result in high levels of blood sugar.
• High blood sugar.
• High blood pressure.

Overweight also increases the risks associated with surgery and anesthesia, and severe obesity increases operative time and blood loss.

Some studies have shown that gaining excess weight during pregnancy – even without becoming obese – may increase risks. It is important to consult with your obstetrician or other health care provider about how much weight to gain during pregnancy.

Weight Loss
Women who are overweight or obese and want to become pregnant should speak with their doctor about losing weight before becoming pregnant, and being physically active during pregnancy. Pre-pregnancy weight loss significantly reduces pregnancy complications.

Losing excess weight after delivery may help women reduce their health risks. If a woman developed gestational diabetes, losing weight will lower her risk of developing diabetes later in life.