Weight Debate

Pancreatic cancer is difficult to detect (find) and diagnose early because:

• There are not any noticeable signs or symptoms right away.
• When the signs or symptoms of pancreatic cancer are present, they are like the signs or symptoms of many other illnesses.
• Doctors cannot see or feel the tumors during routine examinations because the pancreas is hidden behind other organs such as the stomach, liver, small intestine, spleen, gallbladder, and bile ducts.

When pancreatic cancer grows larger you may notice one or more of these common symptoms:

• Pain in the upper part of the abdomen.
• Pain in the middle part of the back that won’t go away when you shift your position.
• Jaundice – yellowing of the skin and whites of the eyes.
• Pale colored stool.
• Urine turns dark color.
• Stools that float in the toilet.
• Nausea.
• Vomiting.

Advanced Symptoms of Pancreatic Cancer

• Loss of appetite or feelings of fullness.
• Unexplained weight loss.
• Fatigue – weakness or feeling very tired.

Pronounced: Ek-i-nay-see-a.

Echinacea is the herb many individuals use to prevent or treat the common cold, the flu, and other infections. Echinacea is believed to stimulate the immune system to help fight infections. Roots, stems, and leaves of echinacea are used in formulas to help build the immune system. Echinacea has also been used less commonly for skin problems and wounds such as acne or boils.

Studies are mixed on whether echinacea can effectively treat or prevent upper respiratory tract infections such as the common cold. Other studies have shown that echinacea may be beneficial in treating upper respiratory infections. An NCCAM (National Center for Complementary and Alternative Medicine) funded study in the Annals of Internal Medicine concluded that echinacea had no effect on reducing the severity or length of the common cold.

The NCCAM (National Center for Complementary and Alternative Medicine) is continuing to support the study of echinacea for the treatment of upper respiratory infections. NCCAM is also studying echinacea for its potential effects on the immune system.

Basic Information About Echinacea
The herb Echinacea purpurea is the most commonly used, and is believed to be the most potent.

Common names are:
Echinacea, purple coneflower, coneflower, American coneflower.
Some Echinacea Species are:

• 1. Echinacea angustifolia



• 2. Echinacea angustifolia var. angustifolia



• 3. Echinacea atrorubens



• 4. Echinacea angustifolia (mutant ray type)



• 5. Echinacea laevigata



• 6. Echinacea pallida



• 7. Echinacea paradoxa



• 8. Echinacea purpurea



• 9. Echinacea sanguinea



• 10. Echinacea simulata



• 11. Echinacea tennesseensis – has been removed from the Federal List of Endangered and Threatened Wildlife and Plants due to recovery – spring 2010.

Echinacea is available in teas, tinctures, tablets, capsules, squeezed (expressed) juice, extracts, or ointments for external use.

Side Effects and Cautions of Echinacea

• When echinacea is taken by mouth, it usually doesn’t cause side effects, although some people experience allergic reactions, including rashes, increased asthma, and a life-threatening allergic reaction called anaphylaxis.
• In clinical trials, gastrointestinal side effects were most common.
• If you are allergic to related plants in the daisy family, which includes daisies, ragweed, marigolds, and chrysanthemums, you are more likely to experience allergic reactions to echinacea.
• People may be more likely to have an allergic reaction when taking echinacea if they have asthma or atopy (a genetic tendency toward allergic reactions).
• Echinacea can interfere with medications that treat allergies.
• Echinacea can interfere with medications that treat high cholesterol.
• Echinacea can interfere with medications that treat fungal infections.
• Echinacea can interfere with medications that treat certain cancers.
• Echinacea may interfere with birth control pills.
• Echinacea may interfere with immunosuppressant medications used after organ transplants.
• Echinacea should not be used if you have an autoimmune disease, such as multiple sclerosis, Crohn’s disease, or lupus.

Carbohydrate loading is a technique used to increase the amount of glycogen in an athletes muscles. For five to seven days before an event, athletes eat 10 to 12 grams of carbohydrate per kilogram body weight and gradually reduces the intensity of the workouts. The day before the event, athletes rest and eat the same high carbohydrate diet. To find out how much you weigh in kilograms, simply divide your weight in pounds by 2.2.

Although carbohydrate loading may be beneficial for athletes participating in endurance sports which require 90 minutes or more of non-stop effort, most athletes need not worry about carbohydrate loading. Simply eating a diet that derives more than half of its calories from carbohydrates will do.

Carbohydrates
There are two main types of carbohydrates -

• Complex carbohydrates are starches and dietary fiber.
• Simple carbohydrates are sugars found naturally in foods such as fruits, vegetables milk, and milk products, and also include sugars added during food processing and refining. Foods with added sugars have fewer nutrients than foods with naturally occurring sugars.

Your body uses carbohydrates (carbs) to make glucose which is the fuel that gives you energy and helps keep everything going. Your body can use glucose immediately or store it in your liver and muscles for when it is needed.

Carbohydrates are in the following foods:

• Fruits.
• Vegetables.
• Breads, cereals, and other grains.
• Milk and milk products.
• Foods containing added sugars – for example, cakes, cookies, and sugar sweetened beverages.

Healthier foods higher in carbohydrates include ones that provide dietary fiber and whole grains as well as those without added sugars.

One pound of body fat contains approximately 3,500 calories.

For you to lose one pound a week, you need to consume approximately 3,500 fewer calories for that week. You can do this by reducing your daily intake by 500 calories per day – 500 x 7 days = a deficit of 3,500 calories per week.

This may seem impossible to you, but remember that physical activity also contributes to weight loss. The deficit of 500 calories per day can come from a combination of increased physical activity and a reduced intake of food on a daily basis.

There are several forms of vitamin K:
Vitamin K 1 is derived from plants.
Vitamin K 2 (menaquinone) from bacteria.
Vitamin K 3 (menadione) from synthetic naphthoquinone provitamins.

Vitamin K helps your blood to clot and helps keep your bones strong.

If you eat a healthy balanced diet, generally you will get all the vitamin K your body needs. Foods usually provide your body with about half of the normal supply of vitamin K you need, and the bacteria that line your gastrointestinal tract will produce the rest. Only people who have a vitamin K deficiency may need to take vitamin K supplements. Check with your doctor.

Some symptoms of vitamin K deficiency include abnormal or excessive bleeding, such as:

• Frequent nosebleeds.
• Abnormally bleeding gums.
• Heavy menstruation.
• Blood in the urine or stool.

These symptoms may also signal other, more serious, problems. People with these symptoms should see their doctor.

Vitamin K deficiency may result from:

• Extended treatment with antibiotics, which can kill bacteria that produce vitamin K.
• Liver damage.
• Intestinal disorders such as cystic fibrosis, celiac disease.
• Removal of part of the intestine.
• Chronic malnutrition.
• Alcoholism.

Some Foods Sources of Vitamin K

• Green leafy vegetables
• Kale
• Spinach
• Turnip greens
• Collard greens
• Swiss chard
• Parsley
• Mustard greens
• Brussels sprouts
• Broccoli
• Cabbage
• Soybeans
• Prunes
• Kiwifruit
• Dairy products
• Pine nuts
• Cashews
• Blackberries
• Blueberries
• Olives
• Cereals
• Liver
• Pork

Daily Adequate Intake of Vitamin K mcg = micrograms
0 to 6 months – 2 mcg
7 to 12 months – 2.5 mcg
1 to 3 years – 30 mcg
4 to 8 years – 55 mcg
9 to 13 years – 60 mcg
14 to 18 years – 75 mcg
19+ years – 90 mcg

Warning:
Warfarin (Coumadin) is a blood thinner medicine prescribed for people who are at increased risk of forming blood clots. Vitamin K supplements or foods containing vitamin K can affect how Warfarin works. Check with your doctor about how much vitamin K supplements or foods containing vitamin K you should eat.

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.

Some examples of refined grain products are:

• Corn flakes
• Crackers
• Cornbread
• Degermed cornmeal
• Pretzels
• Spaghetti
• Macaroni
• White bread
• White flour
• White rice
• White sandwich buns and rolls

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Also, some food products are made from mixtures of whole grains and refined grains.

Check the ingredient list for the words “whole grain” or “whole wheat” to decide if the product you are buying is made from a whole grain. Some foods are made from a mixture of whole and refined grains.

Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone – such as oat bran – are not necessarily whole grain products.

No matter what your age, a balanced, nutritious diet is essential to good health. Everyone needs to eat a balanced diet with foods from all the food groups.

• Milk, Yogurt, and Cheese Group
  2 to 3 servings
  Example:
  1 cup of milk or yogurt
  1 and 1/2 ounces of natural cheese
  2 ounces of process cheese
• Vegetable Group
  3 to 5 servings
  Example:
  1 cup of raw leafy vegetables
  1/2 cup of other vegetables, cooked or chopped raw
  3/4 cup of vegetable juice
• Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
  2 to 3 servings
  Example:
  2 -3 ounces of cooked lean meat, poultry, or fish
  1/2 cup of cooked dry beans
  1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat
• Fruit Group
  2 to 4 servings
  Example:
  1 medium apple, banana, orange
  1/2 cup of chopped, cooked, or canned fruit
  3/4 cup of fruit juice
• Bread, Cereal, Rice, and Pasta Group
  6 to 11 servings
  Example:
  1 slice of bread
  1 ounce of ready-to-eat cereal
  1/2 cup of cooked cereal, rice, or pasta
• Water
  8 glasses

Eating a variety of foods helps ensure adequate levels of vitamins and minerals in the body. The U.S. Dietary Guidelines also recommends that people reduce fat, saturated fat, cholesterol, sodium, and sugar in the foods they eat.

Some people find they have problems being overweight as they age. This is generally due to overeating and inactivity. If you are overweight, the best way to lose body fat is to eat fewer calories, especially from saturated fats, and to participate in aerobic exercises.

Did you know?
An excess of only l00 calories a day can cause a l0 pound weight gain in one year, and those extra calories can be burned up by a 20 to 30 minute brisk daily walk.

Serves - 5
Serving size - 3/4 cup

Ingredients
4 and 1/2 cups cubed honeydew (about 1 small melon)
1 and 1/2 cups lime sherbet
2 tablespoons lime juice
5 fresh strawberries

Directions
1. Place melon cubes in a 15 x 10 x 1 inch baking pan. Cover and freeze until firm, about 15 minutes.
2. Set aside five melon cubes.
3. In a food processor or blender, combine the sherbet, lime juice and remaining frozen melon. Cover and process until smooth.
4. Pour into glasses. Garnish with strawberries and reserved melon.

Nutritional Information Per Serving (mg = milligrams)
Calories – 135
Fat – 1 gram (trace saturated fat)
Cholesterol – 3 mg
Sodium – 34 mg
Carbohydrate – 32 grams
Fiber – 1 gram
Protein – 1 gram
Diabetic Exchanges – 1 starch, 1 fruit.

The words sodium and salt are not exactly the same. Sodium is a component of salt, and the chemical name for salt is sodium chloride. Most sodium consumed by people is in the form of sodium chloride (the salt on your table). Other forms of sodium are also found in foods.

We all need some salt to function, but most people consume way more salt than they need. Consuming excess salt and sodium in your diet can increase your risk for high blood pressure, heart attack, and stroke.

It is recommended to consume less than 2.4 grams of sodium a day, that’s 2,400 milligrams (mg). That equals 6 grams, about 1 teaspoon of table salt a day. That includes ALL salt and sodium you consume, including what’s in the products you buy, what you use in cooking, and what you use at the table. Try reducing the amount of salt a little each day until none is used. Flavor your food without salt, try using spices and herbs instead.

People with high blood pressure will be advised by their doctor to eat less salt and sodium, as research shows that people consuming diets of 1,500 mg of sodium had even better blood pressure lowering benefits, can keep blood pressure from rising, and helps blood pressure medicines work better.

Some people, such as African Americans and the elderly, are more sensitive to salt and sodium and may need to be particularly careful about how much they consume.

Remember, reducing salt and sodium in your diet can lower your blood pressure, and a potassium rich diet can counteract some of sodium’s effects on blood pressure.

Myth: Fad diets work for permanent weight loss.

• “Lose 30 pounds in 30 days!”
• “Eat as much as you want and still lose weight!”
• “Try the thigh buster and lose inches fast!”

And so on, and so on. With so many products and weight-loss theories out there, it is easy to get confused.

“Eat as Much as You Want and Still Lose Weight!”
The fact is… To lose weight, you need to use more calories than you eat.

It is possible to eat any kind of food you want and lose weight, but you need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. You need to try to eat smaller amounts of food and choose foods that are low in calories.

“Quick-Fix” diets don’t work!!
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss by telling you to:

• Drastically cut back on calories.
• Cut certain foods out of your diet, or by eating foods in certain combinations.
• Take special powders, pills, or herbs.
• Completely cut out carbs, fat, or sugar.
• Skip meals or replace meals with food bars or special drinks.

You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.

Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

Make healthy changes in your eating and physical activity habits. If you want to lose weight, talk to your health care provider. A registered dietitian or other qualified health professional can give you advice on how to follow a healthy eating plan, lose weight safely, and keep the weight off.