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Mary’s Memo #2164

FILLING UP WITH FIBER CAN HELP PREVENT
WEIGHT GAIN AND ILLNESS


It’s well known that fiber can help us feel full, causing us to consume fewer calories. But it has also been linked to a number of other health benefits. Increased fiber has been linked to reductions in colon cancer, diabetes, obesity and heart disease. But research suggests that not all fiber is created equal. A study published in the February 2010 issue of the American Journal of Clinical Nutrition pinpoints which types of fiber are key. Almost 90,000 European adults were included in the study, which lasted an average of sixand- a-half years. Researchers found that dietary fiber from grains and cereals (as opposed to fruits and vegetables), was superior when it came to preventing overall gain in weight and waist circumference. According to Kathy Isoldi, MS, RD, CDE, coordinator of nutrition services at Weill Cornell, there is a wide range of fiber recommended daily: 20 to 35 grams. Too much fiber in the diet can interfere with the absorption of nutrients from the foods we eat. If you love fiber-rich foods, some experts suggest taking a daily multivitamin to be sure you are getting all the nutrients you need. Also, if you are working towards increasing your fiber intake, be sure to increase your intake of water. Isoldi warns that some medical conditions do not benefit from a high-fiber diet. If you are being treated for a health disorder, check with your doctor before adding more fiber to your diet.


Source: Weill Cornell Medical College Food & Fitness
Advisor, May 2010.






MORE AMERICANS CHECKING NUTRITION
LABELS




Americans are thinking more about food and health and, in general, know more about nutrition and prevention of chronic disease. A newly released survey by the Food and Drug Administration (FDA) reports that the percentage of people who say they read nutrition labels before buying a product for the first time increased from 44% in 2002 to 54% in 2008. Nearly half of the more than 2,500 adults surveyed said such label information had changed their decision to buy or use a product. On the other hand, 56% said they didn’t believe such front-of-package claims as “low fat” or “high fiber.”



The Health and Diet survey, the FDA’s 10th since 1982, also found more Americans say they know about the links between diet and heart disease and about the heart-health benefits of omega-3s. The percentage of those aware that trans fats raise heart disease risk almost doubled since the 2004 survey. But produce vendors have some work to do. Awareness of the preventive benefits of fruits and vegetables against chronic disease actually dropped from 2004 to 2008.


Source: Tufts University Health & Nutrition Letter, May 2010.

FAREWELL TO 59 YEAR OLD APPLIANCE




There is a small appliance for just about everything today but I doubt if any are as sturdy as my 59-year-old Sunbeam waffle maker that finally bit the dust a couple weeks ago. Even though I was the cause of it, not the
Appliance. I have always preferred waffles to pancakes and made them often for our family. Because I still like them I replaced it with a small Cuisinart waffle maker for $29.95 but its life expectancy will never be as long as the Sunbeam, I’m sure. That’s not to take anything away from Cuisinart because I own several of their appliances and like them. It’s just that appliances are not made to last as long as my 59 year old Sunbeam waffle maker.




IMPOSSIBLE CHICKEN PIE




2 cups cut-up rotisserie chicken
(1) 4-oz. can mushroom stems and pieces, drained
1/2 cup sliced scallions
1 cup shredded Swiss cheese
1-1/2 cups milk
3/4 cup HeartSmart Bisquick
3 eggs



Sprinkle chicken, mushrooms, scallions and cheese in buttered 10x1-1/2-inch glass pie plate. Beat remaining ingredients until smooth. Pour into pie plate. Bake in 400°F oven until knife inserted in center comes out clean, about 30 to 35 minutes. Cool 5 minutes. Cut into pie-shaped wedges. Recipe makes 6 to 8 servings.



BANANA SPLIT SALAD




(1) 8-oz. container Cool Whip
1 can fat-free Eagle Brand Condensed Milk
(1) 21-oz. can cherry pie filling
(1) 15-oz. can pineapple chunks, drained
3 bananas, quartered and sliced
1/2 cup chopped nuts



Mix whipped topping and sweetened condensed milk together, beating well. Add remaining ingredients and chill in the refrigerator. If too thick, add 2 tablespoons of the drained pineapple juice.


Source: Mary Scranton, Ney, OH. Download PDF of Memo #2164

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