Ask Mr. Pedometer and Friends…

June 2019

Q: Mr. Pedometer, what are the health benefits of eating fruit?

A: According to Consumer Reports on Health, we should be eating 1 ½ to 2 cups of fruit daily. However, the Centers for Disease Control and Prevention have found that only 12 percent of Americans meet that goal. Here are some reasons why we should strive to become part of that 12%:

BOOST ANTIOXIDANTS – “An antioxidant is a substance that protects cells from damage caused by free radicals, which are unstable molecules created during the process of oxidation during normal metabolism. Free radicals may play a role in the development of stroke, heart disease, cancer, and other diseases.” One form of prevention seems to be eating brightly colored fruit, especially those that are red and purple. Think berries, plums, and cherries. These will give you “the biggest antioxidant bang for the bite.” Citrus fruits, apricots, cantaloupe, and apples have different antioxidants, so eating several varieties is a good strategy, according to Jeffrey Blumberg, Ph.D., a research professor at Tufts University in Boston.

RAISE YOUR POTASSIUM – “Potassium helps your body’s nerves and muscles, including your heart, work properly.… Eating foods that contain more potassium and less salt can help control high blood pressure and lower your risk of heart disease, according to the Centers of Disease Control and Prevention.” Bananas, cantaloupe, and peaches are very good sources of potassium.

FIGHT DISEASE – “Adding a small apple a day to your diet…may reduce the risk of stroke by about 42 percent, according to a study published in the journal Stroke…. “Tart and sweet cherries can decrease oxidative stress and inflammation, potentially benefiting people with diabetes, arthritis, and other conditions.”

INCREASE FIBER – “Fiber is linked to improved digestion as well as reduced risk for heart disease, stroke, high blood pressure, type 2 diabetes, and even certain cancers. It also can help you eat less.” High fiber fruits include guava, blackberries, raspberries, pears, and kiwifruit. (By contrast, fruit juice has very little or none.)

CONTROL BLOOD SUGAR – “When health experts say to eat less sugar, they’re talking about added sugars like those found in cakes, cookies, and soft drinks. But some people [mistakenly] think that the ‘eat less sugar’ directive applies to fruit, too.” The fiber contained in fruit “minimizes the effect that fruit’s natural sugars have on blood sugar levels.” A 2016 report “found that eating fruit, especially berries, lowered the risk of type 2 diabetes.” low-sugar fruits include raspberries, blackberries, strawberries, watermelon, grapefruit, and starfruit.

The article makes clear that enjoying a variety of fruit may be very good for one’s health. Fruit is a healthy way to satisfy a craving for something sweet. Take advantage of the fresh fruit you admire at the farmers’ markets and invest in their health benefits.

EAT RIGHT, MOVE MORE, AND SLEEP WELL TO BE WELL.

Ask Mr. Pedometer and Friends…

May 22, 2019

Q: Making healthy choices for snacks or quick meals can be difficult.  Many so called “Healthy Choices” aren’t really healthy.  Some may even pose dangerous health risks. How do we choose?

A: Reading labels and doing some research is a good start to rule out unhealthy snacks.  Some foods sound healthier than they actually are so it’s good to remember that what advertisers “put on a box” may not be exactly what is “in the box.” The June 2019 edition of Consumer Reports on Health (cr.org/health) issued the following warnings, along with suggestions for healthier snack choices:

• VEGGIE STICKS – According to Joan Salge Blake, Ed.D., R.D.N., clinical associate professor of nutrition at Boston University, these “produce pretenders” are not much better than potato chips because of their high calories and sodium and very little vegetable powder or fiber. Better choice:  Air-popped popcorn is a healthy choice, for whole grains, fewer calories, and more fiber.  Better still if you sprinkle it with herbs instead of salt.

• RICE CAKES – “Even though they’re made with whole-grain brown rice, they provide little fiber, which helps curb your appetite. And like other rice products, they may contain arsenic which may pose a dangerous health risk.”  Flavored varieties may add lots of calories and sugars.  Better choice:  Choose a fiber-rich cracker and top it with healthy foods (such as peanut butter and sliced banana, or hummus with sliced tomato and cucumber) to make your snack more satisfying.

• SPINACH WRAPS – They may look green, but they don’t really count as green vegetable intake, since that hue may be due less to spinach powder than to food coloring, according to Whitney Linsenmeyer, Ph.D., R.D., nutrition and dietetics instructor at St. Louis University. Better choice: Choose a multi-grain wrap instead, for more fiber, then use plenty of veggies in the filling.

• PROTEIN POWDER – Protein powders are unnecessary, because we get enough protein from food, says Linsenmeyer. Also, some brands contain “concerning levels of heavy metals and other toxins which may pose dangerous health risks.” Better choice:  “Greek yogurt, silken tofu, tahini, or peanut butter can add a reasonable amount of protein to your smoothies and supply additional nutrients.”

• GROUND TURKEY – A turkey burger may not be much better than a beef burger if the ground turkey contains dark meat and skin. Better choice:  Select ground turkey breast, which contains neither dark meat nor skin, therefore containing less fat.

• BRAN MUFFINS – Beware of large bran muffins that may be loaded with sugar. Better choice: Pair a small bran muffin with a serving of yogurt and berries for a more balanced breakfast, or skip the sugars in the muffin by layering plain yogurt with fruit (such as bananas and berries) and a high-fiber cereal (such as Original All-Bran).

• GRANOLA – Despite a mixture of oats, fruit, and nuts, many granolas have lots of calories and added sugars and fats – and even surprising ingredients such as whey protein concentrate.” Better choice – Use granola as a topping to a high-fiber, low-sugar cereal (such as Shredded Wheat), or sprinkle it on plain yogurt to add some crunch and sweetness.

• INSTANT OATMEAL – “Packets and cups [of instant oatmeal] tend to have far more sugars than you’d add to oatmeal yourself.” Also, processed oats can cause a spike in blood sugar more than rolled oats.  Better choice:  Consider cooking a batch of steel-cut oats in the evening to have for breakfast for the next few days.  “Microwave a serving, add fruit, a little nut butter, and cinnamon or nutmeg.”

I hope these suggestions will help you snack more healthily.  Reading food labels is always a good idea.

EAT RIGHT, MOVE MORE, AND SLEEP WELL TO BE WELL.

Ask Mr. Pedometer and Friends…

April 10, 2019

Q: Mr. Pedometer, How much sugar should a healthy person eat (or drink) in a day? The nutritional labels on foods generally tell not only the quantity of each nutrient, but also the percentage of the recommended daily amount. The exception is sugar. The label tells how many grams, but not how much that is toward a daily amount. 

A: Your question spotlights one of the biggest problems in Americans’ eating habits. The World Health Organization (WHO) recommends that most people should consume no more than 6 teaspoons (25 grams) of “free sugars” (any kind of sugar added into a food or beverage product) per day. However, that amount is found in just one cup of apple juice or a small fruit yogurt!

The Globalist Quiz in our local newspaper recently reported, “In the United States, almost three-quarters of the population consumes more than the recommended amount [of sugar] per day. (The U.S. average is 22 teaspoons per day, close to four times higher than the WHO recommendation.)”

That has alarming consequences for health in this nation, since excess sugar can lead to both obesity and Type 2 diabetes. Some researchers believe that sugar can be “chemically addictive,” with many of the problems associated with other types of addiction.

Reading nutritional labeling on food is a good practice. What can make it confusing, when reading ingredients, is that terms such as “corn syrup” and “fruit juice concentrates” may not be obvious as names for sugar additives.

The good news is that more and more consumers are choosing healthier foods. Major global food processing manufacturers are being impacted. The article noted that “companies such as Kraft Heinz and Coca-Cola are experiencing continued decline in sales. Coca-Cola’s soft drink sales reached a 31-year low in 2017.” Perhaps this will persuade those large companies to reduce sugar additives? Meanwhile, consuming fewer processed foods seems to be the healthiest option.

EAT RIGHT, MOVE MORE, AND SLEEP WELL, FOR A HEALTHY, LONGER LIFE!

Ask Mr. Pedometer and Friends…

March 20, 2019

Q:  Mr. Pedometer, you encourage us to “eat right,” but do you have some suggestions on a Fast Way to Make Food Healthier?

A:  Consumer Reports on Health for April 2019 includes an article entitled “The Fast Way to Make Food Healthier:  Expert tips and tricks to help you put together nutritious and delicious meals and spend less time in the kitchen.”  Sound impossible?  Here are five suggestions:

• PACKAGED GRAIN MIXES – These are a great start, just requiring boiling water and adding a seasoning packet, but Susan Saffel-Shrier, M.S., R.D., and certified gerontologist and associate professor at University of Utah, says they become much healthier with these tips:

  • Choose a product with whole grains (such as wild rice, quinoa, or whole-wheat couscous)

  • Use only half the seasoning packet, to get flavor, but with less sodium
  • Add protein by mixing in chopped chicken, beans, or tofu, then top it off with almonds or sesame seeds
  • Stir in a bag of stir-fried or steamed cauliflower rice to stretch the grain while retaining its consistency

• CANNED OR BOXED SOUP – Stretch one soup into more than one healthy, complete dinner :

  • Add a bag of microwave steamed frozen vegetables, such as cauliflower, peas and carrots, or spinach

  • Mix in a can of low-sodium beans (like chickpeas or kidney beans) for fiber and protein

  • Serve it on top of half a cup of a whole grain, like brown rice or farro
  • Add a cup of water to dilute the sodium. With the addition of other ingredients above, this can become two meals.

• SANDWICHES – “Any meal that doesn’t require silverware to eat definitely falls into the ‘easy’ category,” the article notes, and what could be easier than a sandwich? However, notes Lauri Wright, Ph.D., R.D.N, chair of the nutrition department at the University of North Florida, “Many times veggies and fibers are missing from sandwiches, while they can still be high in calories, salt, and fat.”  Here’s the fix:

  • Start with whole-grain bread, not only for heart-healthy fiber but also to help the meal feel more satisfying

  • Reduce the amount of cold-cuts (which may be high in sodium) and add instead cucumbers, sliced peppers, shredded carrots, spinach, or, of course, lettuce.
  • Substitute mashed avocado or hummus for mayonnaise (which “adds calories and fat but little valuable nutrients”). The substitutes add flavor, texture, and nutrients (including fiber and potassium).

• FROZEN DINNERS – Sure, they’re easy and may be tasty, but beware of the amount of calories, salt, and fat they contain “Look for meals that have between 300 to 500 calories, less than 4 grams of saturated fat and 600 mg of sodium, while containing 5 or more grams of fiber and 10 to 20 grams of protein,” says Wright. Then…

  • Serve it with a big side salad

  • Add a bag of frozen, non-starchy vegetables (such as zucchini) that you have steamed or microwaved – and possibly mix it right in with the frozen meal, in a larger bowl, to extend the sauce and add extra fiber and nutrients without adding many calories

  • Finish the meal with fruit, like an orange or sliced watermelon. These are high in potassium “which helps your body excrete sodium and therefore can help keep your blood pressure low.”

• COLD CEREAL – Okay, who hasn’t used this as a quick meal? “Cereal is a grain, so to make it a complete meal, add protein and fruits or veggies,” Wright says.

  • Choose a whole-grain cereal with little, if any, added sugars

  • Add fruit, such as defrosted frozen blueberries or a slicked banana

  • Sprinkle on nuts or seeds, like almonds or pumpkin seeds, for crunch and protein
  • Use cereal as a base for a parfait, by layering it with yogurt, berries, and flax seeds

I hope one or more of these suggestions will help you “eat right” without an enormous amount of effort.  We all need to…

EAT RIGHT,  MOVE MORE,  AND SLEEP WELL TO BE WELL.