II N S IN S I D ED E

Food News You Can Use2

Oatmeal Test Kitchen3

Celebrate Soup Month4

Tips5

Green Tea & Cancer6

Fiber Activities7

Weight Loss Rx8

Diet and Depression9

Resources You Can Use10, 11

Heller Diet Review12

Coming next month…Heart UpdateHeart Puzzle

ChocolateSweet Potatoes

Eating Out

J A N U A R Y 2 0 0 0

Low carbohydrate (CHO)diets have become so popularfor weight loss that theNovember 1 issue of Timemagazine featured the LowCarb Diet Craze on theirfront cover. Oprah has eventried such a diet after featur-ing the Hellers, authors ofseven books discussing a "car-bohydrate addiction," on hershow. This "craze" is not anew one though - it has beenaround since 1872 when sur-geon William Harvey firstdeveloped a low CHO dietfor weight loss. Today's savvyauthors give this diet a new

twist by incorrectly try-ing to convincepeople that

high-CHO dietspromote exces-

sively high insulinlevels, which in turn

trap them into gain-ing weight.

If these diets were trulyas safe and effective as

their diet guru authorsclaim, they would not havefaded in and out of obscurityfor the past 100 years. Hereare the 10 best reasons whyyou shouldn't adopt a low-

CHO diet for weight loss:

1. Heart Disease RiskIncreasesRisk of heart disease isincreased greatly on a low-CHO, low-fiber diet that ishigh in animal protein, cho-lesterol and saturated fat. Allof which raise serum choles-terol, particularly LDL or"bad" cholesterol.Elimination of high-CHO,high-fiber plant foods, thathelp lower cholesterol, com-pounds this problem.Another concern with a highmeat intake is that it mayexcessively increase homo-cysteine levels and iron storesin the body. There is growingevidence that high levels ofboth may increase the risk ofheart disease.

2. Cancer Risk IncreasesRisk of certain cancers isincreased on a low-fiber,high animal protein diet.The National Institute ofCancer Research currentlyrecommends, based on thebulk of scientific research,that you get most of yourfood from plant sources thatare high-fiber and low-fat.

It is not

necessary to risk heart

disease, cancer and gout

to try to lose weight.

The latest diet craze

may jeopardize the

health of followers.

Continued on page 5

D E L I C I O U S I D E A S A N D R E S O U R C E S F O R N U T R I T I O N E D U C A T I O N

10 Top Reasons Atkins is Wrong

2 Communicat ing Food for Health J a n u a r y 2 0 0 0

F o o d N e w s Y o u C a n U s e

Soy Claim

FDA has authorized the useof health claims on labelsabout the role of soy inreducing risk of coronaryheart disease. Here is anexample of a claim that maybe used: "Diets low in satu-rated fat and cholesterol thatinclude 25 grams of soy pro-tein a day may reduce therisk of heart disease." Foodsthat carry the claim mustcontain at least 6.25 gramsof soy protein per servingand also meet the criteriafor fat, saturated fat and cho-lesterol. Foods, which arenot low in fat but made withwhole soybeans and have noother added fat, may alsomake the claim. We wouldlike to note that many soyproducts make a good sub-stitution for meat and dairy;however, some are high insugar and or sodium so it iswise to read the label.

Enriched TofuNasoya has created a newenriched tofu fortified withcalcium, vitamins A, D, E,and B-12. It contains 50%less fat than regular andcomes in firm and silken.For more information visithttp://www.nasoya.com orcall (800) 4-NASOYA.

Whole Grains to GoYour clients will find thisproduct a convenient way toget more whole grains intheir diet. WheatenaToasted Wheat Cereals arenow available in new Sin-gle-Serving Packs. Sold inboxes, the cereals are said to

be high in fiber and cal-cium fortified.

Take Control DressingLipton Company extends itsTake Control line toinclude Salad Dressing inItalian, Blue Cheese andRanch varieties. The bottleddressings have a suggestedretail price of $3.79, about adollar lower than theirBenecol counterparts. Theyare the first reduced-fatsalad dressings that helplower cholesterol. Fat con-tent per serving is 4g forItalian, 6g for Blue Cheeseand 8g for Ranch FMI call800-735-3554.

Benecol NewsMcNeil Consumer Health-care extends its nutraceuti-cal line with the addition ofBenecol Snack Bars. The 1ounce (34 g) bars contain:130-140 calories, 3-4 g fat,2-4 g saturated fat, 5 mgcholesterol, 60-105 mgsodium, 23 g carbohydrate,1-2 g fiber, 14 g sugars and3 g protein. Each BenecolSnack Bar contains 1.5grams of plant stanol ester.One bar equals one Benecolserving; Benecol recom-mends that you have 1 serv-ing of any of their productsthree times a day. Thesebars appear to be high insugar and calories. Ingredi-ents: Corn Syrup, Coating(Sugar, Partially Hydro-genated Palm Kernel Oil...)FMI visit www.benecol.comor call 888-Benecol

Sales of Benecol prod-ucts are proving to be weak

in the U.S. McNeil is with-drawing their advertisingand consumer promotiondollars and redirecting themtowards doctors in the hopesthat they will recommendthem to patients. Source:www.foodonline.com.

Toddler OatmealMead Johnson Nutritionalsintroduces vitamin fortifiedEnfaGrow Nutritional Oat-meal for Toddlers. NutritionFacts for1 packet (28g): 100calories, 1.5 g fat, 0.5 g satu-rated fat, 2 g fiber, 9 g sug-ars, 20 g carbohydrate, 2 gprotein and 400 mg cal-cium. Ingredients: RolledOats, Sugar, Strawberry Fla-vored Apple Flakes... FMIcall 800-Baby123, or visitwww.enfagrow.com.

Cookie Monster Cookie Monster MilkChocolate Chip Cookies,distributed by Sunny BakedFoods are a real eye grabber.They are found in a cookiemonster shaped bag that isresealable. The package isflagged, "Made with realmilk chocolate chips! -

Good source of calcium -All natural - No preserva-tives!" This is just one moreexample where a manufac-turer is enticing parents tobuy sugary foods for theirchild because it containscalcium. Why not make ayogurt “sundae” with nonfatflavored yogurt, fresh fruitand some colored sprinkles?

Ensemble CancelledKellogg’s, citing poor sales,has pulled the plug onEnsemble functional foods.

Trans Fatty AcidsFDA is proposing a changeto the nutrition label. Whentrans fatty acids are presentin foods or dietary supple-ments, the declaration ofsaturated fatty acids shallbear a symbol that refers toa footnote at the bottom ofthe nutrition label that statesthe number of grams oftrans fatty acids present in aserving of the product. FMIcall 202-205-5587 or youcan see a summary athttp://vm.cfsan.fda.gov/~lrd/hhtfacid.html orhttp://www.cspinet.org/new/phantom_fat.html

w w w. fo o d a n d h e a l t h . co m 3

Which Type To Choose?All types of oatmeal start with oat groats,which are oat grains without the hulls.Choose your oatmeal based on the timeyou have to prepare it and the textureyou prefer. • Steel-cut oats: whole oat groats sliced

into thin pieces; cook in about 20minutes with a chewy, coarse texture.

• Rolled oats (old fashioned): whole oatgroats that are rolled to flatten them;cook in about five minutes.

• Quick oats: rolled oats cut into smallerpieces; cook in about one minute.

• Instant oats: whole oat groats that arerolled thinner and cut finer; pre-cooked, just add boiling water or heatin microwave for about 90 seconds.

Is All Oatmeal Created Equal?As long as you’re getting plain oatmeal,the nutrition values are comparable.

Oatmeal is naturally low in fat(mostly unsaturated) and sodium, andhigh in fiber, especially soluble fiber. Itis also a good source of iron and pro-vides protein, B vitamins and other min-erals.

Watch out for the flavored instantoatmeal products, which add calories,sodium, and sugars to an otherwisehealthy oat. One half cup of quick oatshas 150 calories, no sodium, and onegram of sugars. Compare that to apacket of kid-appealing Quaker InstantOatmeal Sea Adventures, which has 190calories, 360 mg of sodium, and 17grams of sugars. You’re better off addingyour own toppings.

A Bowl Full of Health BenefitsWith its high soluble fiber content, oat-meal has been the subject of years ofresearch on its health benefits. Here issome of the good news:

Heart Disease: Soluble fiber hasbeen shown to decrease blood choles-terol, thus helping to reduce the risk ofheart disease. The Food & Drug Admin-istration even allows food companies tomake claims to this effect: “Three gramsof soluble fiber from oatmeal daily, in adiet low in saturated fat and cholesterol,may reduce the risk of heart disease.”The traditional oatmeal serving size ofone cup cooked only provides 2 gramsof soluble fiber. You can get the recom-mended 3 grams by eating a larger por-tion of 1 1/2 cups of cooked rolled orquick oats (mix 3/4 cups oats with 1 1/2cups water) or three packets of instantoatmeal.

In addition to its cholesterol-loweringpower, the soluble fiber in oatmeal mayhelp reduce blood pressure. More stud-ies on this effect are underway.

Weight control: A recentstudy at the New York Obe-sity Research Center at St.Luke's-Roosevelt HospitalCenter found that eatingoatmeal may help withweight control. Although itdoesn’t really “stick to yourribs” like Grandma used tosay, the high fiber content foundin oatmeal does make you feelfuller for a longer period of time.

Overweight subjects fed an oatmeal

breakfast ate 30 percent fewer calories atlunch than subjects fed sugared cornflakes or water.

Oats Outside the BowlIf oatmeal for breakfast just isn’t yourstyle, use oats in recipes for low fat gra-nola, bread, muffins, and cookies. Sprin-kle quick oats or oat bran on yogurt oryour favorite cold cereal. Any way youchoose, adding oatmeal to your low fatdiet and active lifestyle does your heartand your waistline a big favor.

Top Off Your Bowl Healthfully There is an endless variety of ways toadd flavor to your oatmeal withoutnegating its health benefits. Whenpreparing your bowl, try using skimmilk, soy milk, or apple juice in place ofwater. Skip the salt and try these add-ins:• pinch of cinnamon, nutmeg, allspice• fresh fruit (bananas, berries, peaches)• dash of vanilla or almond extract • a teaspoon of brown sugar or honey • dried fruit, like raisins or cranberries• unsweetened applesauce• low fat or fat free yogurt• fat free spray margarine

By Hollis Bass, MEd, RD

Start Your Day with a Bowlhe classic comfort food, a bowl of hot oatmeal really warms you

up on cold winter mornings. But oatmeal’s health benefits are

reason enough to make it a regular part of your diet year-round.

Its versatility makes it easy to be bowled over by oatmeal!

T

T e s t K i t c h e n

4 Communicat ing Food for Health J a n u a r y 2 0 0 0

Delicious

Soup Tips

for a Busy

Cook:

• CreamyTry the new fat freeHalf n Half to add acreamy flavor with-out the cream toyour soups.

• ExtraMake a doublebatch of soup. Serveit for dinner andthen freeze leftoversfor lunch and otherdinners.

• ColorfulBuy frozen orcanned soups thathave less than 400mg of sodium andless than 3 g of fatper serving. Add a1/2 cup of choppedfresh or frozen veg-gies per cup of soup- bring to a boil andserve hot. This addsa lot of color to yoursoups.

• ThickUse pureed cookedbeans to thickenyour soups - this willadd a smooth textureand lots of fiber.

• Easy FlavorTry a new salt-freeseasoning mix suchas Italian or poultry.

Golden Split Pea Soup

This savory soup is a pretty gold color - perfectfor all meals from fancy to simple. It is madewith yellow split peas and lots of onions andcomplimentary seasonings.

2 tsp vegetable oil

2 cups chopped onion

2 cups diced potatoes, skin on

12 ounces yellow split peas (1-1/2 cups)

5-6 cups low-sodium chicken broth

1 cup water

1/2 tsp onion powder

1 tsp poultry seasoning

Place the vegetable oil in a large soup pot orDutch-oven style pan. Heat over medium-high. Add the onion and saute until golden,about 2-3 minutes. Add the rest of the ingredi-ents and mix well. Bring to a boil then lowerheat to simmer. Cook uncovered until thepeas are tender, about 45 minutes. Serve hot.

Optional serving suggestion: This soupgoes well with a tossed spinach salad.

Speed tip: Buy a bag of frozen choppedonions to save time. If you are using these,allow a little more time for them to brown.

Cook’s notes: you can make your ownpoultry seasoning. Use a pinch each of thyme,sage, marjoram, rosemary, black pepper andnutmeg. For low-sodium broth, use the low-

sodium granules or buy a cannedbroth which contains less than 300mg of sodium per serving.

Serves 8. Each 1 cup serving:181 calories, 1.5 g fat, 0 g satu-rated fat, 0 mg cholesterol, 135

mg sodium, 28 g carbohydrate,10 g fiber, 4 g sugars,

14 g protein. Dia-betic exchange: 2bread, 1 veg-etable.

Lentil Chili Soup

This chili-style soup, made with carrots andlentils in a tomato broth, is delicious and nutri-tious. Eat it for dinner then take the leftoversfor lunch the next day.

1-1/2 tsp vegetable oil

1 Tbsp chopped garlic

2 cups chopped onion

1 lb frozen crinkle cut carrots

12 oz dry lentils (1-1/2 cups)

4 cups low-sodium V8

5 cups water

1/2 tsp chili powder

1/2 tsp cumin

1 tsp dried oregano

Place the vegetable oil in a large soup pot orDutch-oven style pan. Heat over medium-high. Add the garlic and onion and saute untilgolden, about 2-3 minutes. Add the rest of theingredients and mix well. Bring to a boil thenlower heat to simmer. Cook uncovered untilthe lentils are tender, about 35-45 minutes.Serve hot. You can add more or less chili pow-der to suit your personal taste preference.

Optional serving suggestion: Thissoup goes well with a tossed greensalad and toasted whole grainbread.

Speed tip: Buy garlic alreadyminced. You can find thisproduct in the produce orspice sections of your grocerystore.

Serves 8. Each 1 cup serving:229 calories, 1.5 g fat, 0 g saturatedfat, 0 mg cholesterol, 116 mgsodium, 40 g carbohy-drate, 16 g fiber, 12 gsugars, 14 g protein.Diabetic exchange: 3bread, 1 vegetable.

Celebrate Soup Month

w w w. fo o d a n d h e a l t h . co m 5

3. Poor Long TermWeight ControlLong-term weight control isnot likely on a low-CHO diet.There is no metabolic magicin low-CHO diets. Thosewho experience short termweight loss succeed becausethey decrease calorie intake.However, this reduced calo-rie intake is primarily theresult of eliminating many ofthe most calorie-dense foodsfrom the diet, e.g. cookies,pastries, chips, fries, candies,etc. They also work in part byreducing dietary variety.Greatly limiting the numberof foods that people areallowed to eat, generallyreduces their food and calorieintake.

4. Reduced AthleticPerformanceAthletic performance isreduced on a low-CHO diet.Since the 1930's it has beenknown that a high-CHO dietcan enhance endurance dur-ing strenuous athletic events.

Mountain climbers andskiers should be warned thata ketogenic diet greatlyincreases the risk of moun-tain sickness.

5. Rising Blood Pressurewith Age is LikelyBlood pressure will likelyincrease with age on a typicallow-CHO diet. In part, this isbecause a high-CHO, high-fiber diet includes morefruits, vegetables, wholegrains and nonfat dairy prod-ucts. This diet was shown tolower blood pressure mostlikely due to its higher con-tent of key minerals such aspotassium, calcium and mag-nesium. Also low-CHO dietsdo not restrict salt intake;

excess salt intake is the mainreason blood pressure riseswith age.

6. Kidney Stones Both uric acid and calciumoxalate are more likely toform crystals and kidneystones on a high protein,ketogenic diet.

7. GoutAn excess of uric acid in thebody causes gout. This excesscan be caused by an increasein production by the body, areduced excretion of uricacid by the kidneys and/orincreased intake of foodshigh in purines, which arebroken down into uric acid inthe body. Meat, poultry, nuts,seeds, eggs and seafood areall fairly high in purines.Elevated levels of uric acid inthe blood may lead to needle-like uric acid crystals injoints, the primary symptomof gout in genetically predis-posed individuals.

8. OsteoporosisOver time, excess proteinintake, especially from ani-mal sources, has been shownto increase the loss of cal-cium in the urine and maycontribute to the develop-ment of osteoporosis.

9. FaintingOrthostatic hypotension, or arapid drop in blood pressurewhen you go from lyingdown to standing, is causedby a loss of fluid and elec-trolytes and reduced SNS orsympathetic nervous systemactivity. Both of these occurwhen your body is deprivedof CHO. This may result indizziness or even faintingwhen you stand up quickly.

10. Keto breathKeto-breath can be describedas a cross between nail polishand over-ripe pineapple. Thisis common for dieters whoconsume so few CHO thatthey put their bodies in astate of ketosis.

The bottom lineYour best bet for permanentweight loss and control, aswell as good health, istwofold: 1) increase theamount of fruits, vegetables,nonfat dairy products, wholegrains and beans that you eatand 2) eliminate calorie-dense foods such as cookies,sugary desserts, bagels, crack-ers, chips, fries, pizza, can-dies, etc. Research on peoplewho have successfully lost alot of weight and kept it offlong term, shows that the vastmajority succeeded by con-suming a lowfat diet high infiber coupled with regularexercise. By contrast, thereare no studies, which suggestthat a large number of peopleare losing a lot of weight andkeeping it off, using a high-fat, low-CHO diet.

Dr. James J. Kenney, PhD,RD, FACN, is the NutritionResearch Specialist for thePritikin Longevity Center. Heis on the Board of Directorsfor the National Council forReliable Health Informationand is Board Certified as aSpecialist in HumanNutrition by the AmericanBoard of Nutrition.

See the insert to this issueto order the accompanyingfull text article with refer-ences, handouts, overheadsand CPE course for this topicor FMI call us toll-free at 800-462-2352 or visit onlineat www.foodandhealth.com/proteindiet.htm.

Continued from front page

What is a keto-genic diet?

A ketogenic dietis one that is solow in carbohy-

drate that it causes thebody to produce largeamounts of ketones.

Are there anycircumstanceswhere a low-CHO or keto-

genic diet may be useful?

There is onewell-docu-mented use. Aketogenic diet is

effective for young chil-dren who have certaintypes of epileptic seizuresthat cannot be controlledby anticonvulsant medica-

tions.

What if I use alow-CHO dietto lose weightand then adopt

a healthier one to main-tain it?

You will bewasting yourtime if yourgoal is long-

term weight loss. Thebulk of research showsthat your best bet is toadopt a high-fiber, low-fatdiet and to exercise. Yourreal goal should be low-fat, low-refined-CHO diet,which means a diet low incookies, candies, chips,bakery items, bagels,white bread, donuts, etc.Go for more vegetables,fruit, whole grains, nonfatdairy and beans.

J.K.

A

Q

Q

A

A

Q

6 Communicat ing Food for Health J a n u a r y 2 0 0 0

January isNationalHot Tea

Month. Did youknow that green teahas potent healthbenefits? In thepast decade,researchers havefound that deliciousand comforting green tea provides a wealthof healthy benefits. Whether you drink itgreen or black, hot or iced, with caffeine ordecaffeinated, you'll still be getting plenty ofits disease-fighting phytochemicals. Thesesubstances, called polyphenols, are powerfulantioxidants that act as nontoxic chemopre-ventive agents. One potent polyphenol ingreen tea, epigallocatechin gallate (EGCG),may be even more effective than vitamins Cand E in neutralizing cancer-causing freeradicals. Other potential health benefits ofgreen tea include warding off heart disease,rheumatoid arthritis, fighting cavities andboosting the immune system.

What is Green Tea?Green tea, like black tea, is made from theleaves of Camillia sinensis, a shrub native toAsia. The difference of flavor, taste andcolor is due to processing. Green tea isunfermented and generally lighter thanother teas. Black tea, commonly consumedby Americans, is fermented and fullyprocessed which gives it a darker color andstronger flavor. Although most studies havebeen done with green tea, researchers arefinding that black tea may have similar can-cer-fighting benefits.

Green tea and cancer riskPopulation studies have shown that

countries such as Japan and China, whichroutinely drink three or more cups of greentea daily, have a lower risk of developingcertain cancers. Green tea has emerged as ahot topic of cancer research with several lab-oratory studies showing the brew's anti-can-cer effect against various cancers includingprostate, breast, stomach and oral cancers.

Some experts believe green tea's anti-can-cer potential will be useful in cancer treat-ment as well. Two well known NationalCancer Centers - M.D. Anderson inHouston and Memorial-Sloan Kettering inNew York- are participating in the first U.S.clinical trials of green tea. Researchers atthese institutions are studying the potentialbenefits of green tea on cancer patients.

Although more research is needed tounderstand the role of green tea in fightingcancer, drinking green tea can provide youwith a fresh-brewed cup of powerful antioxi-dants to protect your health in the new year.It is a great replacement for soda and coffee.

Success with Green Tea1-1/4 cups cold water

1 green tea bag

Bring fresh cold water to a boil thenpromptly remove from the stove. Allow tocool for one minute, pour the hot water overthe tea bag and steep for 2 minutes. Removethe tea bag promptly and stir. Optional:sweeten with honey or a slice of orange.

By Sandy Hernandez, MS,RD, NutritionServices Coordinator, The Mount Sinai

Comprehensive Cancer Center, Miami Beach, Florida

Make Green

Tea Part of

Your Diet

Since green tea ischeap, easy to brew,non-toxic, and shownto have an array ofhealth benefits, whynot include it in yourdaily diet? Here are afew helpful tips:

• Drink freshly brewedtea since someresearch suggeststhat bottled orinstant teas may notcontain the same ifany concentration ofpolyphenols.

• One cup of greentea has no fat, calo-ries, sodium or sugarand about half thecaffeine of coffee.

• Decaffeinated greentea still containspolyphenols.

• Although green-teasupplements areavailable; it is notknown if they offerthe same health ben-efits as green tea.

• Let your tea coolbefore drinking.Drinking boiling hottea may be anincreased risk foresophageal cancer.

• Use very hot, notboiling water, andonly steep for 2-3minutes.

S.H.

F Y I H e a l t h C a l e n d a r

Green Tea and

Cancer

w w w. fo o d a n d h e a l t h . co m 7

Find the Fiber

Here is a fun and educational way toteach your audience about the fibercontent of foods.1. Assemble the following food items.

Divide into groups as shown andplace in a basket.

• Cereals: 100% bran, shreddedwheat, oatmeal, Rice Krispies®,Cheerios®

• Vegetables: broccoli, lima beans,kidney beans, potato, bell pepper

• Breads: 100% whole wheat bread,white bread, rye wafers, rice cake,plain bagel

• Fruits: apple, banana, prunes, pear,canned peaches

2. Divide your audience into 4 groupsand give each group a basket con-taining one of the above groups offood.

3. Provide each group with a scorecardthat lists each food in their basket.Ask each group to number eachfood on the scorecard according totheir fiber content per serving. Thefood numbered "5" is the food thegroup thinks contains the mostfiber, and the food numbered "1" isthe food the group thinks the leastamount of fiber.

4. As each group finishes numberingthe foods in their basket, they takeanother basket and repeat theprocess.

5. The group who most correctlyguesses the order of the fiber con-tent of all of the foods is declaredthe winner.

6. Remind your audience that the rec-ommended fiber intake is 20 to 35grams per day. Using the fooditems, help the audience assemble acombination of foods that will pro-vide this amount of fiber.

7. Other teaching tips:• Start each day with a high fiber

breakfast cereal. Look for cerealsthat have at least 3 grams of fiber

per serving.• Soluble fiber found in oats, fruits,

and dried beans helps to lowercholesterol and helps to controlblood glucose levels.

• Insoluble fiber found in grains,nuts, and seeds promotes regular-ity, prevents constipation andhemorrhoids, and may decreasethe risk of colon cancer.

Correct answers:

Cereals: Fiber (g) portion:1 - 100% bran 8.4 1/3 cup2 - Shred wheat 2.6 2/3 cup3 - Cheerios 2.0 1-1/4 cups4 - Oatmeal 3.2 1 cup5 - Rice Krispies 0 1 cupVegetables: Fiber (g) portion:1 -Kidney beans 7.3 1/2 cup2 -Potato w skin 2.5 1 medium3 -Lima beans 2.4 1/2 cup4 -Broccoli 2.2 1/2 cup5 -Bell pepper 1.2 1/2 cupBreads: Fiber (g) portion:1-Whole wheat 3 slice2-Rye wafers 2.3 3 wafers3-Rice cake .3 cake4-White bread 0 slice5-Bagel 0 1Fruit: Fiber (g) portion:1 - Pear w/ skin 4.3 12 -Apple w/ skin 3.5 1 med 3 - Prunes 3.0 34 - Banana 2.4 1 medium5 - Can peaches 0 1/2 cup

By: Beth Fontenot, MS, LDN, RD

Nutrition Education ContestThanks to all who participated. Wewill be featuring the ideas of winnersand other participants here in futureissues of CFFH. Here are the winners:Handouts: • 1st: Lorraine Matthews, MS, RD,

City of Philadelphia Department ofPublic Health, Office of Maternaland Child Health for Let’s Get Mov-

ing with Healthy Snacks and Play.• 2nd: Janie Eubanks, Health Educa-

tion Specialist and Kim Shovelin,MPH, RD, LDN, of HealthquestHorizons for Snack Attacks.

• 3rd: Annette Peery, RN, MSN,CDE, Patient Educator, East Car-olina University School of Medicinefor her handout titled, How toIncrease Soy Consumption.

Presentation Ideas:• 1st: Carol Byrd Bredbenner,

PhD,RD,FADA, Professor of Nutri-tion, Rutgers Cooperative Extensionfor her illustration of atherosclerosisand the risks of a high fat diet.

• 2nd:Jane Pelkki, MPH, RD, Com-munity Nutritionist, Lexington-Fayette County Health Departmentfor How Fast Can You Make It?

• 3rd: Margo Wootan, D Sc, SeniorScientist, Center for Science in thePublic Interest, for Strategies forMarketing Lowfat Milk to Students.

Newsletters:• 1st: Joan Carter, RD, LD, MBA,

Senior Nutrition CommunicationsSpecialist, USDA/ARS Children’sNutrition Research Center forNutrition & Your Child.

• 2nd: Colleen Michaud, MS, RD,Health Education Coordinator, Mar-tins Point Health Care, for HealthPoints.

• 3rd: Bette Cohen, MS, RD, CDN,Nutrition Information Specialist,City Harvest, Food Rescue for NewYork’s Hungry for Diets & Dollars.

PowerPoint Presentations:• 1st: Amy Peterson, Polk County

Cooperative Extension, University ofNebraska for Teaming Foods & Flu-ids for the Teen Athlete.

• 2nd: Nancy Kennedy, MS, RD, Car-diac Rehab, Crittendon Hospital forReversing the Enemy

• 3rd: Mary Ball, Nutrition EducationAssistant, University of Missouri, forFeeding your Preschooler.

I d e a F i l e

8 Communicat ing Food for Health J a n u a r y 2 0 0 0

With all the bestselling dietbooks, low-fat food products,and miracle diet cures, obe-

sity is still on the rise. While frustrateddieters pour money into programs andpills that promise weight loss withoutwork, they fail to follow common senseguidelines for a healthful lifestyle. Youwon't find it in a bottle, but there is aprescription for losing weight, keeping itoff, and staying healthy: Eat less of somefoods, more of others, and get moving!Here are your prescriptions:

Rx #1: ExerciseRecommended Dose: 5 days/weekInstructions: At a minimum, you need30 minutes of moderate exercise at leastfive times per week. The more youmove, the more you'll lose. Add strengthtraining 2-3 times/week to build muscle.Side Effects: Weight loss, increased mus-cle mass, dense bones, healthy heart.

Rx #2: WaterRecommended Dose: 8-10 cups/dayInstructions: Not soda, punch or coffee,but the real thing--H2O. Side Effects: Water keeps you hydrated,it’s calorie free and there’s no caffeine.You’ll feel fuller and have more energy.

Rx #3: BreakfastRecommended Dose: Every DayInstructions: Your best bet is whole-grain cereal, fruit, and fat-free milk.Side Effects: Increased energy and alert-ness in the morning, plus you’re morelikely to eat right the rest of the day ifyou don’t start things off with a donut.

Rx #4: PersistenceRecommended Dose: DailyInstructions: Keep trying every day toexercise and eat a high-fiber, low-fat

diet. Don’t give up.Side Effects: You’ll develop healthyhabits for life.

Rx #5: Eat at home. Recommended Dose: As often as possibleInstructions: Avoid eating out by plan-ning ahead. Grant yourself at least fiveminutes to eat a healthy breakfast in themorning and pack your lunch the nightbefore work. Plan meals, make a list,and go to the supermarket once a week.Side Effects: Low fat, low sodium, highfiber meals and snacks that taste good.Better portoin control and more cost-efficient.

Rx #6: Fruits and VegetablesRecommended Dose: Five or moreservings per dayInstructions: Incorporate them intoyour meals and eat them as snacks, leav-ing less room for refined foods that lackvitamins, minerals, and phytochemicals.Side Effects: Fight cancer and heart dis-ease. Add fiber to your diet and color toyour plate.

Rx #7: Relax Recommended Dose: DailyInstructions: Many people overeatwhen they are stressed or over-sched-uled. Take a few deep breaths beforereaching for those cookies and ask your-self what you really need: a cookie, ashort walk or 5 minutes of quiet time.Side Effects: Less overeating, lowerblood pressure, healthy heart.

Rx #8: Write it down. Recommended Dose: DailyInstructions: Keep track of the food youeat and relevent information like whereyou were and how you felt. Record exer-cise and activity on a calendar.Side Effects: You can see exactly what'sgoing into your body, how much energyyou're expending, and make adjustmentsas needed.

Rx #9: KnowledgeRecommended Dose: As neededInstructions: Read and learn about sci-ence-based nutrition. Don't rely on faddiet gurus, celebrities, health food stores,TV infomercials, or questionable websites for your information. For the GoodNutrition Reading List, contact theAmerican Dietetic Association (ADA) at800-877-1600 or www.eatright.org.Side Effects: Sound information for ahealthy life.

Rx #10: Seek HelpRecommended Dose: As needed andbefore starting an exercise program.Instructions: If you can't do it alone, askyour physician for a referral to a regis-tered dietitian, or call the ADAConsumer Nutrition Hot Line at 800-366-1655 or visit www.eatright.org. Theycan provide information and refer you toa registered dietitian in your area.Side Effects: Information, help, andsupport from a nutrition expert.

By Hollis Bass, MEd, RD.

WeightLoss RX

D i e t a n d D e p re s s i o n

w w w. fo o d a n d h e a l t h . co m 9

Agrowing number ofpeople are taking anutritional supple-

ment or a prescription drugto combat depression but they may notrealize that diet affects depression too.In order for antidepressants to work atpeak efficiency they need adequate Bvitamins.

A naturally occurring chemical inthe brain called S-adenosyl-L-methion-ine, or SAMe, helps control the activityof neurotransmitters (message-sendingbrainchemicals). These neurotransmit-ters are key in maintaining mood.SAMe is created in the brain from theamino acid methionine found in soy-beans, seeds, lentils, and meat. SAMe isalso the newest and best-selling antide-pressant supplement. But this supple-ment won't work if you are short on Bvitamins B12, B6 and folate. Evenworse, if you are short on these vitaminsthen excess methionine from SAMe willbe converted into an amino acid calledhomocysteine, which is an independentrisk factor for heart disease. Let's take acloser look at these B vitamins:

B6A vitamin B6 deficiency is thought toreduce the availability of the feel-goodbrain chemical serotonin and is there-fore implicated in depression. Severalstudies have shown that people experi-encing depression have low levels of thisnutrient. B6 is found in whole grains,lean meat, poultry, fish, corn, nuts, pota-toes, prune juice, bananas, & avocados.

FolateBorderline or deficient blood folate lev-els have been detected in up to 38 per-

cent of adults diagnosedwith depressive disorders.Recently, low folate levels

have been linked to a poorerresponse to the one type of prescriptionantidepressant. Good sources of folateinclude asparagus, broccoli, Brusselssprouts, beans, green leafy vegetables,nuts, seeds, oatmeal, orange juice, forti-fied cereals, and wheat germ.

Vitamin B12 Vitamin B12 plays a critical role in pro-ducing myelin, the protective layer overnerve endings. B12 serves many of thesame functions as folate. In fact, folatecan mask a B12 deficiency. Foodsources include meat, fish, eggs, anddairy products. Several foods are forti-fied with vitamin B12, including break-fast cereals, soy-based meat-free hot dogsand burgers, and some soy milks.

Please note: Some people may thinkthat eating foods high in methionine ortaking methionine supplements is a nat-ural way to boost SAMe levels and com-bat depression. High does of methion-ine do not increase body levels ofSAMe, and furthermore they are associ-ated with some degree of toxicity.

While people with depression needto seek diagnosis and treatment from aqualified practitioner, there are somedietary connections to mood anddepression that everyone can benefitfrom. It is comforting to know that thebasic advice for a plant based diet richin legumes, vegetable and grains helpsprovide the nutrients needed to keep ushealthy in every way, including our out-look.

By Carol M. Coughlin, RD.

Broccoli PeanutStir FryThis delicious dinner provides atleast 25% of the daily value for vita-mins B6 and folate.

3 cups cooked brown rice

1 tsp vegetable oil

2 tsp minced garlic

1 cup sliced mushrooms

1 cup sliced carrots

1 cup frozen thawed spinach

1 cup broccoli florets

1/2 cup orange juice

1 tsp corn starch

1/2 tsp ground ginger

1 tsp sesame oil

4 Tbsp light soy sauce

1/4 cup chopped peanuts

Heat the vegetable oil in a largenonstick skillet over medium-highheat. Saute the garlic and mush-rooms until golden, about 1 or 2minutes. Add the carrots andspinach and cook for 3 minutes.Mix the orange juice with the cornstarch, ginger and sesame oil. Addthis mixture,with the broccoli, tothe skillet. Cook and stir until thebroccoli is tender, about 3 minutes;add the peanuts.Serve hot overbrown rice.

Makes 4 servings: Each 1 cupserving: 290 calories, 7.5 g fat, 1 gsaturated fat, 0 mg cholesterol, 328

mg sodium, 47 g carbohydrate, 6 g

fiber, 9 g sugars, 10 g protein. Dia-

betic exchange: 3 bread, 2 veg.

SSAMeAMe

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You will love this new kit by Food& Health Communications, Inc.and Dr. James J. Kenney, PhD,

RD, FACN. It contains a complete andup-to-date review of scientific research on diet and cardiovascu-lar disease. From phytochemicals to fructose, LDL to homocys-teine, Dr. Kenney presents findings on the effects of dozens ofdifferent nutrients and food components. This timely informa-tion provides a compelling case for the importance of diet inprevention and treatment of heart disease and syndrome X.

Here’s what you’ll receive:

• Diet and Cardiovascular Disease Overview - a compellingcase for diet and heart disease with over 220 references!

• Mediterranean Diet or Very Low Fat Near VegetarianDiet? The hottest topic in the cardiac rehab arena isexplained in depth so you will have all the answers.

• Diet and High Blood Pressure - what are the most impor-tant factors? Over 100 references with charts and tables tohelp your clients lower and manage their blood pressure.

• 3 Power Point slide shows) - Lower Your Cholesterol, ControlYour Blood Pressure and Lose Weight without ChronicHunger. Each comes with speaker’s notes so you can be up tospeed with a professional presentation in minutes. OnCDROM only - Notebook version contains overheads whichare in color and black and white from these shows.

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• Copier-ready handouts - these are ready for instant use witha space for your name/company name: Heart CrosswordPuzzle, Salt Quiz, Lower Your Cholesterol, HealthyShopping List, Healthy Heart and Weight Loss Pyramid,Shop Heart Healthy, Eat for Your Heart and low-literacy/Spanish versions of many of these

• CPE Self Study Courses - RDs, DTRs, DMAs and AAFCSmembers may gain 19 valuable CE hours for a small process-ing fee by taking the test that is based on the information byDr. James J. Kenney, PhD, RD, FACN.

21st Century Heart(TM) will be a welcome addition to many dif-ferent health education settings: employee libraries, militarywellness centers, student centers, hospital patient educationdepartments, cardiac rehab units, diabetes clinics, weight losscenters, inservice education and more.This kit is available in two formats: • CDROM (Win 95, 98, NT, Mac 8+) . . . . . . . . . . . .$229.00 • Notebook/Overheads . . . . . . . . . . . . . . . . . . . . . . . .$295.00• CDROM with notebook and overheads . . . . . . . . . .$325.00

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w w w. fo o d a n d h e a l t h . co m 11

R e s o u r c e s Y o u C a n U s e

Food on the Web

Our ever-growing list offoodlinks on the web (nowover 300) has just beenupdated. Visit this page atwww.foodandhealth.com/foodlinks.htm.

Index for 1999 CFFHYou will be receiving theindex for the 1999 issues ofCFFH by the end of Janu-ary. If for some reason youdo not receive a copy, call ustoll free at 800-462-2352.This will be posted to thewebsite at www.foodand-health.com/99index.htm.

Spanish LanguageNutrition EducationMaterialsFood & Health Communica-tions, Inc. is currently in theprocess of translating theirmost popular nutrition pre-sentation and handout kitsfrom English to Spanish. Ifthere is a particular kit youwould like to have in Span-ish, call us at 800-462-2352or email us atjudy@foodandhealth.com.

Twenty nutrition lessonplans were developed inSpanish for use with partici-pants in EFNEP and FNP.Lesson topics include: meal-planning, food guide pyra-mid, stretching food dollars,food safety, nutrition forpregnant and breast-feedingmothers and nutrition forinfants and toddlers. Ask forMX840 - cost is $19 includ-ing S&H. FMI call: 800-292-0969. Order from: ExtensionPublications, 2800 MaguireBoulevard, Columbia, MO

65211, phone: 573-882-7216, fax: 573-884-5038.

Food Safety SongsCarl Winter, PhD, an exten-sion food toxicologist anddirector of the FoodSafe pro-gram at the University ofCalifornia, Davis, has writ-ten and recorded popularsongs with a food safety/sci-ence twist i.e. the Beatles' IWant to Hold Your Handbecomes You Better WashYour Hands. The CD, Sani-tized for Your Consumption,was produced in1999. TheCD, Stayin' Alive: Food Fol-lies And Science Serenades,was produced in 1998. Toorder, please send a dona-tion to cover expenses to:Carl K. Winter, Food Sci-ence and Technology Uni-versity of California, OneShields Avenue, Davis, CA95616-8598. email: ckwinter@ucdavis.edu.

DRI Reference BookThe first in the Food andNutrition Board's DietaryReference Intakes (DRI) hasbeen published. Copies canbe ordered from theNational Academy Presswebsite www.nap.edu or bycalling 888-624-8373. Thespecific website for the bookDietary Reference Intakes forCalcium, Phosphorus,Magnesium, Vitamin D, andFluoride is located athttp://books.nap.edu/cata-log/5776.html.

Milk ReportThe American Council onScience and Health's Milk

Report by Beth Fontenot,MS, LDN, RD has beenpublished. You can get acopy by sending $5.00 to:The American Council onScience and Health, 1995Broadway, 2nd Floor, NewYork, NY 10023-5860 Orsee it for free athttp://www.acsh.org/publica-tions/reports/milk'99.html.This report summarizes andexplains the myths of milk.

Year 2000 MulticulturalResource CalendarIn addition to its compre-hensive information aboutbirthdays, historical/culturalevents, days of religiousobservances, and speciallydesignated days and months,this calendar will focus onthe theme of MulticulturalContributions to the Twenti-eth Century. Professionalswho work with many differ-ent cultures will find thiscalendar to be a useful tool.Price is $21.95. FMI or toorder, call DiversityResources at 800-865-5549.You can also visit them on their website at www.diversityresources.com.

Fruit & VegetableCostumes

Yummy Designs is gettingready to launch innovativefruit and vegetable costumesin mid-January. These arefor kids and adults and aregreat looking and practical.We will be featuring theseon this page in the next issueof CFFH. In the mean timeyou can call them toll-free at509-525-2072 for a list andordering information.

Vegan in VolumeThis new book, by NancyBerghoff, RD and chef, isavailable from The Vegetar-ian Resource Group. FMIcall 410-366-VEGE or emailvrg@vrg.org.

Diet and ADHDDiet, ADHD, and Behavioris available for $8, and a Par-ent's Guide to Diet, ADHD,and Behavior is available for$1.50, from CSPI-Behavior,Suite 300, 1875 ConnecticutAve., Washington, DC20009. FMI call 202-332-9110 or visit a new report athttp://www.cspinet.org/new/adhdpr.html.

P R S RT STD

U. S. PO STAG E

P A I DP E R M I T # 1 0 4 0

L E E S B U RG , F L

3 4 7 4 8

In The Carbohydrate Addict's HealthyHeart Program, Ballantine Books, 1999,the Hellers team up with a physician,Frederic Vagini and are now advocating alow-CHO diet to treat heart disease. Theyclaim (p. 9) to "have investigated a singlecause that underlies all ...heart diseaserisk factors - a hormonal imbalanceknown by a wide variety of names,including hyperinsulinemia..." However,the claim that high-CHOfoods trigger excessiveinsulin secretion that leadsto atherosclerosis is not sup-ported by scientific research.

A recent study found thatonly the ratio of insulinsecretion relative to the risein blood sugar (BS) was asso-ciated with atheroscleroticprogression and restenosis.Only when the insulin out-put was proportionately much greaterthan the rise in BS did atherosclerosisprogress more rapidly. This enhancedsecretion of insulin occurs in SyndromeX and Type 2 DM because of insulinresistance (IR). This study showed that IRis a risk factor for ishemic heart disease(IHD) but not higher insulin levels perse. Another study which examinedinsulin sensitivity in women foundincreased IR on a high-fat, low-CHO diet,but decreased IR on a low-fat, high-CHOdiet [Lovejoy JC, Windhauser MM, RoodJC, et al. Effect of a controlled high-fat

versus low fat diet on insulin sensitivityand leptin levels in African American &Caucasian women. Metabolism: Clin &Exper 1998;47:1520-4].

The Hellers have confused cause witheffect. Hyperinsulinemia is primarilycaused by excessive calorie intake. It isnot the cause of excessive calorie intake.Over time, excess calorie intake leads toIR in many people. IR is associated with

metabolic disturbancesthat do increase the risk ofIHD. The healthiest wayto reduce calorie intakewithout hunger is a very-low-fat, near vegetariandiet that is high in fiberand low in salt. Such a diethas been shown to pro-mote weight loss, reduceIR, lower blood pressure,lower LDL-C and even

reverse atherosclerosis. The Heller’s latest book (like their ear-

lier books) is a confusing blend of misin-formation and implausible speculation.What is really disingenuous is their claimthat: "The guidelines of this program arein keeping with the current recommenda-tions of the American Heart Association,the American Cancer Society" and theUSDA's Dietary Guidelines for Ameri-cans. People who follow the Hellers'"Healthy Heart Program" may very wellend up dying sooner of heart disease orcancer.

What Oprah Didn’t Tell You

D r . J a y

K e n n e y ’ s

N u t r i t i o n

M y t h s &

R e a l i t i e s

A D D R E S S S E R V I C E R E Q U E S T E D

P.O. Box 266498, Weston, FL 33326Phone: 800-462-2352, Fax: 800-433-7435

E-mail: judy@foodandhealth.com www.foodandhealth.com

E X E C U T I V E E D I T O R

Judy Doherty

C O N T R I B U T I N G E D I T O R S

Hollis Bass, MEd, RDCarol Coughlin, RD

Beth Fontenot, MS, LDN, RDJames J. Kenney, PhD, RD, FACN

C O P Y E D I T O R S

Jan Solares; Megrette Hammond, RD;Lou Yovin; Marjory YovinBernie and Dora Jacobs

I L L U S T R A T I O N S

Marjory Yovin, Wilhelm Gerdts

E D I T O R I A L A D V I S O R Y B O A R D

Robyn DeBell, MS, RD, CDENutrition Consultant, Sound Bites Nutrition

Connie Evers, MS, RDChild Nutrition Consultant, 24 Carrot Press

Janet Harris, MS, RDWIC Nutritionist, Deschutes County

Barbara Hart, MS, RD, LDNWIC Nutritionist, State of Tennessee

Alice Henneman, MS, RD, LMNTUniversity of Nebraska Cooperative Extension

Sharon Hoelscher Day CFCSUniversity of Arizona Cooperative Extension

Beth Holthausen, MS, RD, LDPrime Care Dietitian, VA Medical Center Dayton

James J. Kenney, PhD, RD, FACNNutrition Research Specialist, Pritikin Longevity Center

Elaine Kvitka-Nevins, MS, RDNutrition Communicator

Carol Keinath, RDClinical Dietitian, Covenant HealthCare

Sandra Parker, RD, CDEMichigan Diabetes Outreach Network

Linda Rankin, PhD, RD, FADAAssociate Professor, Idaho State University

Sharon Sass, RDCommunity Education, Arizona Dept. of Health Services

Janice Schneider, MS, RD, LDFood & Nutrition Information Center

Shirley Strembel, MS, RDPublic Health Nutritionist, Maricopa County

• • •Communicating Food for Health

is published 10 times a year by Food & HealthCommunications, Inc. ISSN 1070-1613.

© 2000. All rights reserved. Subscriptions: 1 year (10 issues), $79. 2 years

(20 issues), $158. VISA and Mastercard accepted.The content of Communicating Food for Health

is not intended to provide personal medical advice; this should be obtained from a qualified

health professional. Recipes analyzed

using Nutritionist Five™,First DataBank, The

Hearst Corporation(800-633-3453).

Food news obtainedin part fromMarketing

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