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south jersey

FREE
PROTOTYPE August 2010

shaping up:
CALORIES IN prevention:

VS HEART
CALORIES OUT HEALTHY
LIFESTYLE

healthy children:
MORE FRUITS
& VEGGIES,
PLEASE!

research:
APOE Gene
Linked to
Alzheimer’s

senior life:
THE DOG DAYS
OF SUMMER:
HYPERTHERMIA
RISK

healthy living · fighting addiction · diabetes check · fitness by the numbers

sjhealthsource.com PROTOTYPE AUGUST 2010 SOUTH JERSEY HEALTHSOURCE 2
 reduce levels of good
cholesterol as well as
bad.
But let's not ignore
polyunsaturated fats.
These are often a good
source of omega-3 fatty
acids, found mostly in
cold-water fish, nuts,
oils and seeds, and also
in dark leafy greens,
flaxseed oils and some
vegetable oils. One kind
of omega-3
fatty acid is an
"essential fatty acid,"
which cannot be manu-
factured by our bodies,
so eating these foods is
the only way to get
them. Omega-3 fatty
acids are thought to
lower blood pressure,
combat LDL (bad) cho-
lesterol, fight inflamma-
tion and protect the
brain and nervous sys-
tem.
The Fuss About Fats
Most cooking oils are
made up primarily of unsaturated
fats. When it comes to choosing
cooking oils, each type of cook-
by Fiona Haynes
ing oil varies in its ratio of
monounsaturated to polyunsatu-
Conventional wisdom on dietary fats has rated fats. Two oils stand out for their high
changed. Once, all fats were deemed un- levels of monounsaturated fats: canola oil
healthy, and responsible for all manner of and olive oil. Other than nonstick cooking
diseases, from cardiovascular disease to spray, these two oils should be in your
diabetes. But years of research have pantry.
changed our thinking. We now start with At the end of the day, a good fat is still a
the premise that all fats are not created fat in terms of calories. Any labels on
equal—that there are good fats, bad fats, cooking oil that describe the oil as "light,"
possibly-not-so-bad fats, and very bad fats. are referring to the taste or color, not the
Let's take a closer look: fat or calorie content. All oils are 100 per-
cent fat and are worth around 120 calories
The Good: Unsaturated Fats per tablespoon.
As oxymoronic as it sounds, there are actu-
ally good fats—the unsaturated kind that The Bad: Saturated Fats
help fight the very diseases that consuming Then there are the bad fats—those artery-
excess fat was said to cause. These unsatu- clogging saturated fats from meat and
rated fats are divided into monounsaturated dairy products. These fats are solid at room
fats and polyunsaturated fats, and both temperature. Saturated fats not only clog
types are thought to have beneficial effects our arteries, they also directly raise total
on cholesterol levels. and LDL (bad) cholesterol levels. Avoid
Monounsaturated fats help lower LDL them as much as possible.
(bad) cholesterol while also boosting HDL But, we are told, some saturated fats may
(good) cholesterol. Polyunsaturated fats not bad at all: some argue that coconut oil
are also thought to help lower total and bad and palm oil may actually be beneficial
cholesterol. But monounsaturated fats tend because their particular fatty-acid make-up
to be favored over polyunsaturated fats means they are metabolized differently in
because some research suggests that poly- the body. Stearic acid, found in animal
unsaturated fats are less stable, and can products and in some foods such as choco-
sjhealthsource.com PROTOTYPE
late, gets a pass because much of it is con-
verted by the body into oleic acid, a mono-
unsaturated fat. So it could be that some
saturated fats may be more beneficial, or at
least more neutral, than we think, but there
is no broad consensus on this yet. And
while coconut oil and palm fruit oil have
been rehabilitated in the eyes of some,
there are fewer proponents of palm kernel
oil.
The Worst: Trans Fats
Finally, there are what are now described
as the really bad fats: trans fats, also
known as hydrogenated fats. Trans fats are
created during a hydrogenation process,
where liquid vegetable oils are converted
into solid fats. Trans fats are thought to be
worse for us than saturated fats because
they not only raise total and LDL (bad)
cholesterol, they also lower HDL (good)
cholesterol.
Trans fats lurk in all kinds of processed
foods, from French fries to cookies.
Thanks to new food-label laws, which
came into effect in January 2006, trans
fats—once described as hidden fats—are
now listed on all packaged foods. And in
the year or two before these label laws
came into effect, there was a lot of media
attention focused on trans fats, and what
food manufacturers were doing to reduce
trans fats in their products. But has this
increased our awareness of these bad fats
made an impact on our eating habits?
In a survey by the NPD Group, a market
research firm, 94 percent of us are aware
of trans fats, and 73 percent of us are con-
cerned about them. But although most con-
sumers were aware that french fries and
other fried foods contained trans fats, they
were less aware of the trans-fat content in
other processed goods such as cakes,
doughnuts, and snack foods. Indeed, 65
percent of consumers believed restaurant
food was more likely to contain trans fats
than food eaten at home. And despite con-
sumers expressing a desire to avoid trans
fats while eating out, sales of foods con-
taining trans fats, such as fried chicken, are
still increasing. Either we're as confused
as ever, or we choose to disregard what we
know. It's hard to pass up those delicious
fast-food fries or refuse to buy our favorite
packaged cookies or doughnuts. But with
many restaurants switching to alternative
cooking oils—voluntarily or otherwise, it
looks like trans fats are finally on their
way out. ▪
AUGUST 2010 SOUTH JERSEY HEALTHSOURCE 3
healthy children: more servings of fruits and there is something about opening up a

More Fruits &

and vegetables every package that seems so easy compared to
day. Furthermore, av- slicing up that lonely piece of fruit. It
erage fruit and vegeta- really is just a mindset though. Once you

Veggies, Please!
ble intake among 6-11 start packing up the fruits and veggies in
year olds is only 3.5 Tupperware containers you will get in the
servings a day 1. habit. Plus, fruits and veggies are low in
calories and fill you up.
By Anne Kolker MS Registered Dietitian Does low fruit and
vegetable intake really We are constantly bombarded with food
matter when children advertisements and not necessarily for
As a dietitian and a mom of three young
are young? Chronic illness such as heart healthy food such as fruits and vegetables.
children, I naturally have a bowl of fruit on
In
the kitchen table. You may
think that this has always
been the case. The truth is
that it wasn’t. The practice of
having fresh fruit sitting out
didn’t occur to me until I had
a friend from out of town
visit me. This was during the
time when I only had one
young child and was studying
nutrition. The light bulb went
off. I realized fruit wasn’t a
big part of our diet. I concen-
trated on vegetables and
whole grains because ironi-
cally, I am allergic to many
fruits.
Of course placing a bowl of
apples, pears, and bananas in
a colorful bowl from Crate
disease, stroke, and cancer are usually con- fact, children 2 to 11 years old are exposed
and Barrel isn’t enough. True to what I
cerns for adults. However, life-long posi- to an average of 150 to 200 hours of com-
have learned about children’s eating habits,
tive eating habits (such as eating low fat mercial messages, or 20,000 commercials
slicing fruit and placing it at an easy-to-
foods, consuming foods with high fiber, a year and the majority of these advertise-
reach location right after school does the
eating less processed foods) are habit- ment are for cereals, candies, or other
trick. Serving dips like ranch dressing or
forming when started young. Furthermore, sweets.
peanut butter with carrots for dinner also
certain diseases such as diabetes and high
works. This holds true for adults too. So, what is a parent to do? Role modeling
cholesterol are starting to appear in chil-
Imagine being served fresh slices of is my motto. If you are eating your fruits
dren who are overweight. Finally, fruits
peaches and plums right before the end of and vegetables, your children will too. In
and vegetables have so many naturally
dinner. Sounds yummy doesn’t it? That’s 2002, researchers at Pennsylvania State
occurring vitamins, minerals, phytochemi-
right, you’ll actually eat it vs. just staring University examined parental pressure
cals, and fiber that are good for your
at a lonely whole peach sitting in front of (“finish your vegetables” or “do as I say”)
health.
you. Please, try this experiment at home! vs. role modeling (“do as I do”) among
Are our busy lifestyles to blame? Cer- 191 five year old girls. The results showed
Lonely fruit and vegetables seems to be a
tainly, if you have kids you are getting in that a daughter’s fruit and vegetable intake
national phenomenon. According to the
the car to go somewhere (to a restaurant, to was positively related to their parent’s re-
USDA, fewer than 15 percent of elemen-
soccer practice, etc.). Packaged food such ported fruit and vegetable intake.
tary students eat the recommended 5 or
as chips or power bars are very convenient

sjhealthsource.com PROTOTYPE AUGUST 2010 SOUTH JERSEY HEALTHSOURCE 4

So what can you do this week? as they can be a choking hazard • Limit packaged fruit (Jell-O and
for young kids). fruit) or canned fruit with syrup.
Get your kids involved:
• Keep a chart and see how easy it • Plan the night before. If you are
• Have them choose the veggies
is to get fruit and veggies into off to the zoo tomorrow, get the
and fruit they want when you are
your diet. Here are examples of lunch boxes out, wash the grapes
at the store.
one serving of fruit or veggie: a and mini carrots.
• Let the kids create a fruit kebob
small banana, 6 strawberries, ¼ • When your kids get home from
for a snack. Lay out the different
cup of raisins, ½ cup of mini school, have the sliced fruit on
fruit in an assembly line. Try
carrots or broccoli. the table and eat this snack to-
pineapple, grapes, sliced straw-
• Grow your own fruit and veg- gether.
berries, and more.
gies. Go to your local nursery • Limit fruit juice as many brands
• Create a rainbow chart with dif-
and purchase seeds. If you have a have added sugar. Although
ferent colors representing the
small back yard, just use pots. 100% with added vitamin C
different fruit. When you eat
Home grown veggies really taste seems like a good choice, real
blueberries, mark this down in
great. fruit is still a better choice (real
the blue section.
• Buy one less packaged item fruit contains fiber, vitamins and
• Plan to go to the farmers market
(crackers) and replace it with minerals).
this weekend.
kiwis or some sugar snap peas. • Try something new: grilled as-
• Have your kids create a fruit
• Add sliced bananas on top of paragus with prosciutto.
salad; this is great for building
pancakes. • Try taste testing events with dif-
motor skills in young children
• Try making fresh applesauce ferent veggies and dips and dif-
(remember to slice grapes in half
(link to recipe?) ferent varieties of fruit. ▪

sjhealthsource.com PROTOTYPE AUGUST 2010 SOUTH JERSEY HEALTHSOURCE 5

 UNRAVELING
ALZHEIMER’S
Brain Scans Support Genes' Role in Alzheimer's Disease
By comparing genome-wide data and
brain MRIs from more than 700 peo-
ple, scientists have confirmed that 4
suspect genes are tied to Alzheimer’s
disease. The researchers also linked
the disease to 2 new genes, offering
unexpected targets for future research.
Alzheimer's disease is an irreversible,
progressive brain disease. It starts with
mild memory problems and ends with
severe brain damage. In most affected
people, symptoms first appear after
age 60.
Research suggests that Alzheimer's
disease is up to 80% heritable, but un- other organizations.
til recently only one gene, known
as APOE, had been linked to disease
risk and age at onset. Last year, ge-
nome-wide association studies identi-
fied 3 additional chromosome regions,
or loci, that affect Alzheimer's risk. Still,
the underlying causes of the disease
remain mostly unknown. In the new
study, reported in the June 2010 issue including changes in the size of thea-
of the Archives of Neurology, scientists mygdala and hippocampus.
searched for connections between
By Vicki Contie
gene variants and specific brain
changes typical of Alzheimer's disease.
The researchers drew on publicly
available data collected for the Alz-
heimer's Disease Neuroimaging Initia-
tive. This research consortium con-
ducts genome-wide analyses and col-
lects neuroimaging and other data on
older adults from across North Amer-
ica. The initiative is a public-private
partnership funded primarily by NIH’s
National Institute on Aging (NIA) and
National Institute of Biomedical Imag-
ing and Bioengineering (NIBIB), along
with pharmaceutical companies and
The scientists analyzed data on 168
Alzheimer's patients, 357 people with
mild cognitive impairment (a precursor
to Alzheimer's disease) and 215 who
were cognitively normal. They scoured
MRIs for structural traits in 6 brain re-
gions linked to Alzheimer's disease,
sjhealthsource.com PROTOTYPE
The researchers found that APOE had
the strongest association with clinical
Alzheimer's disease and was linked to
all the neuroimaging traits except one.
The 3 genes identified last year, along
with 2 new target genes, had a sign-
cant cumulative effect on all 6 neuroi-
maging traits. The newly identified
genes—BIN1 and CNTN5—are known
to contribute to neuron function, al-
though their roles are poorly under-
stood.
"The genes we identified, and other
genes that they interact with, will pro-
vide good targets for drug development
in the future," says study coauthor Dr.
Alessandro Biffi of Massachusetts
General Hospital and the Broad Insti-
tute. "Still, with the information we
have, we're not able to provide any
type of personalized medicine for Alz-
heimer's disease, mainly because the
effects of these gene variants are very
weak." ▪
AUGUST 2010 SOUTH JERSEY HEALTHSOURCE 6
 Calories
weight loss: stay within your limits. To successfully
and healthfully lose weight—and keep it
off—most people need to subtract about

In
500 calories per day from their diet to lose
about 1 pound per week.
You might even keep a food journal at first
to help you notice how much you are eat-
ing and whether you're eating out of habit

VS
instead of real hunger. When you are aware

Calories
of your roadblocks you can plan alterna-
tive choices.
Recognize your roadblocks
A couple days of tracking your calories can

Out
help figure out how to dodge the food
traps.
Decide ahead of time how you will deal
with your habits and temptations to veer
off course.
When you're offered a slab of chocolate
cake, you can politely and firmly turn it
down. Or you might keep some apple
slices on hand and opt for those instead.
Educate yourself
And educate yourself. Read up on healthy
food preparation, like steaming your veg-
gies and avoiding extra fats. Read food
labels and avoid foods that are high in
sugar, saturated fat, trans fat and calories.

Increase calories burned

Regular physical activity, even 30 minutes
a day, has so many proven benefits. All
healthy adults (ages 18 to 65) should get at
least 30 minutes of moderate-intensity
physical activity at least five days a week,
OR at least 20 minutes of vigorous-
intensity physical activity at least three
days a week.
Besides helping you lose weight, it also
helps reduce your abdominal fat and pre-
serve muscle during weight loss.
The amount any individual person needs
Obesity more. for weight loss can vary, but a good plan
The term obesity is used to describe the includes 30 to 45 minutes of moderate
Reduce calories in and in- physical activity, like brisk walking, done
health condition of anyone significantly
above his or her ideal healthy weight. A crease calories out. nearly every day. Find something you can
BMI of 30 or higher indicates obesity. A Losing weight means changing the balance do and find ways to enjoy it. Take a stroll
BMI between 25 and 29.9 is considered of calories in to calories out. If we eat or a jog with a friend or your dog. Enjoy a
overweight. Don't be discouraged by the more calories than we need, we gain video that gets you moving.
term obesity. It simply means you are 20% weight. If we eat fewer calories than we Remember to focus on your goal: feeling
or more above your ideal weight and you use, we lose weight. your best and living a healthy life. In the
are not alone. Between 60 and 70% of long run, you'll be so glad you invested in
Americans are either overweight or obese. So start with good information: you need your health. ▪
Being obese puts you at a higher risk for to know how many calories you should eat
health problems such as heart disease, each day for your individual level of activ-
stroke, high blood pressure, diabetes and ity, and then you'll need to find ways to

sjhealthsource.com PROTOTYPE AUGUST 2010 SOUTH JERSEY HEALTHSOURCE 7

sjhealthsource.com PROTOTYPE AUGUST 2010 SOUTH JERSEY HEALTHSOURCE 8