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July 26, 2006     Sentinel Tribune
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II I I THE SENTINEL TRIBUNE 7 HEALTHY CHOICES People in a rush often skip breakfast and then later rationalize that it's okay, telling themselves they didn't need those calories anyway. But not so fast! If you're among those who think you can escape your calories by running out on them, think again. New research shows that not only will those break- fast calories be waiting for you at dinner time, they'll have reinforcements! A new study out of the University of Texas shows that people who skipped breakfast actually ended up eating more overall through- out the course of a day. " Breakfast tends to be a eal where it's easy to eat h althy because of all the nhtritious and convenient fOods that are traditional for this first of our daily meals -- dairy foods like milk and ) bgurt, whole grain cereals, feads and muffins, eggs and t it. There are lots of good choices. ' But people often skimp on their morning intake anyway, simply grabbing whatever they can hold in one hand while steering with the other. That leads to a lot of low- nutrition breakt asts of coffee donuts or pastry that get ,olfed down in the car. '=' Or worse, people often kip their breakfast altogether. , aybe it's because of the morning rush, but many peo- pie skip breakfast on purpose, eyen if they're hungry, sub- ,ribing to the notion that if they can just hold out for a few hours they can leave those breakfast calories behind them, move on to lunch, and reduce their daily intake by one meal. They couldn't be more wrong. The University of Texas researchers tracked a week's worth of intake for nearly 1,000 people. What they found was that when the par- ticipants ate a healthy, rea- sonable-sized, break- fast of about 400 or 500 calories, they consistently ate less throughout the rest of the day! When they ate a breakfast of just a couple hundred calories, they tended to load up later, even without meaning to. Aside from the temp- tation to binge after depriving themselves, there's apparent- ly something more at play. SLEEP/WAKE CYCLE It seems that any given number of calories eaten ear- lier in the day tends to provide a more lasting satiety than the same calories eaten later in the day. The researchers spec- ulated that the body's mecha- nism for feeling satiety is functioning more fully in the morning hours. That would be consistent with the diurnal sleep/wake cycle that has governed our species since time immemori- al. Just think, even 100 years ago, most peo- ple didn't have any kind of light other than firelight once the sun went down, and that pretty well put an end to the day's activ- ities. There was none of this staying up for the late-night comedy with a quart of ice cream or a bag of popcorn. Generally speaking, we didn't have much need to keep our bodies going into the night. It makes sense that the body's mechanism for send- ing messages of"Thanks, I've had enough" wouldn't need to function as well late in the day. Of course, the advent of electricity has pretty well messed up that cycle. We can now munch well into the night, and we do. T h e researchers also noted that as the day wears on into night, our meals and snacks get closer and closer together, time wise. They saw that it was an average of four and a half hours hours between breakfast and the usual lunch break at noon, but then it's usually only a couple hours from the afternoon snack that we go for dinner. And after dinner, it's as little as an hour and a half before we're having that nighttime snack, so any late-day eating is more likely to be followed by more eating. And then add to that all the social and environmental dis- tractions that come at us later in the day. We may be eating as part of some activity, perhaps a party or even just when refreshments are served at meet- ings or classes. It could be that we're watching television while we dine or snack, and other research has shown that if we're dis- tracted from what we're eating while we're eating, we'll eat more of it. MAKE IT GOOD Whatever the reason for the early-eating effect, our response to it should be pretty obvious: have a good breakfast. Previous studies have shown that people who eat good cereals tend to be lower weight, and plenty of evi- dence that shows that break- fast eaters have a lower rate of obesity overall. But the key here is GOOD -- good cereals, good break- fasts, no sugary, 400-calorie Danish and a swig of juice! That sort of thing will only cause a spike in your blood sugar and leave you ravenous in an hour and a half. That doesn't mean you need to whip up a big fluffy omelet. Instead, have some good dairy protein from milk or yogurt, a nice whole-grain muffin or toast and a piece of fruit. If you have the time to sit and eat some cereal, remember that breakfast cere- als are notorious sources of added dietary sugar, so choose a good, whole-grain selection without the extra sugar. And don't settle for just knocking back a glass of juice. That will give you some vitamins and nutrients, but again, it can cause a spike in your blood sugar if it's not accompanied by any bulk. Try to have a piece of whole fruit instead. MAKE THE COMMITT- MENT The most important break- fast change you make may just be committing to having breakfast in the first place. And while that's easier said than done, it might just be one of those essential lifestyle changes you have to make if you really want to reach and keep a healthy weight. If you start the day right, you can end it up lighter over- all. There's an ever-growing body of evidence that eating breakfast will help keep your weight down, so it's worth a couple minutes thought or prepardtion the night before, if that's what it takes to make sure you have time for your morning meal. To have the lasting effect of satiety, your breakfast should be about 400 to 500 calories and include protein and fiber. I,I ul Symptoms we all experience occasionally are rarely cause for concern. Yet even mild symptoms may be signs of serious illness. Dr. J. Edward Hill, president of the American MediCal Association and faculty member at the Family Medicine Residency Center in Tupelo, Miss provides the following guide- lines as to when common symptoms may be dangerous: v', Abdominal pain. The usual causes are gas, stress, viral or I icterial infections, such as food poisoning. But abdominal pain that lasts more than a day or two, causes severe cramps or is / " dh a tnied by nausra .or vomiting' oUld @p ridic'itiS all- l adder disease, gallstones, ulcers or stomach cancer. Call your doctor. ': Back pain. Call your doctor if pain from muscle pulls or ffpasms does not improve after a week. Pain accompanied by fever, [',1 tingling, numbness or shooting leg pains may indicate a spinal infection. See your doctor or go to an emergency room immedi- ately. Chest pain. Physical overexertion is usually the reason for chest pain. Suspect a heart attack if the pain is accompanied by a pressing or crushing sensation, radiates from the chest to other parts of the body or is accompanied by heavy sweating, nausea or vomiting. Call 911. Constipation. Usual causes are insufficient fiber or water in th diet:' Sudden constipati0nor alternating bouts of diarrhea and constipation may signal colon cancer. Call your doctor. Fatigue. Inadequate sleep and bad diet are typically.to blame for tiredness. Significantly more fatigue than usual in the absence of any, lifestyle changes could indicate heart disease. Schedule a checkup immediately. Headache. Fatigue or emotional stress can cause headaches. Yet anyone who gets them more than once a month or is incapaci- tated by a headache needs a complete medical workup immediate- ly. Headaches that increase in frequency, are unusually severe, or are accompanied by other symptoms, such as nausea, slurred speech or vision changes, could be a sign of stroke, an infected or a ruptured brain blood vessel, meningitis or a brain tumor. Call 911. . Heartburn. Common causes 'iiaclud indigestion "rroften from eating fatty or spicy foods -- and gastroesophageal reflux disease. But if this condition occurs more than once a week, it can damage the esophagus and is linked to esophageal cancer. If you need antacids more than twice a week, see your doctor. ,' In r eent months a number of product. ,Yr0zen hicken entrees have been With many of these frozen chicken :recalled due to product labeling phras- entrees, it is important that the product ! is covered sufficiently for steam to , '. Froz eh products labeled with build in the product, and that the prod- ,qfluases':such as "Cook & Serve," uct is set aside for a sufficient tirne for ",-'.?ftteady Cook" and "Oven Ready" the heat to uniformly spread through- : :should convey to consumers that the out the product at the completion ofthe , L Mrpduct i NOT ready-to-eat and must microwave cycle. This will ensure that ' be full ! cooked for food safety, there are no "cold spots." : J thoug some of these products may Several factors with the recalled ,pear browned or pre-cooked chicken entrees may have caused con- ,',MIDST be handled and prepared sumers to believe these raw products , r. sam as raw .poultry are pre-cooked. These include their ,I Ifyouiareusmgarmcrowaveoven frozen state, labeling and a cooked cook and poultry products, be appearance. ',oortain,t ifollow the specific product Because of these characteristics, i: ;directio Microwave ovens typically consumers may not be following cook- ~, t : " oook pr ucts at non-uniform ra es, ing instructions. As with a high per- .r, ahich create "cold spots" centage of all raw poultry, these prod- ozAllecauso~this crealaon of cold spots, ucts were contaminated with ; iiliis v important to take multiple Salmonella Enteritidis which can readings With a food ther- cause human illness. Illnesses have .anmmete at various locations through- been linked directly to these products When it comes to long-term care, NO PLACE LIKE HOME. about Long-Term Care Insurance from State Farm*" of care options - including in your also be helping to protect your life savings from the of ex~ended care. To learn more about it, just talk to your neighborhood State Farm agent. 7 Roger Haar Ins Agm/Ioc Roger Haar, Agent Westbrook, MN 56183 Bus: 507-274-6164 ~.EA GOOD NEIGHBOR STATE FARM IS THERE.~ ,F Providing Insurance and inancial Services . [ slat~.cm~ *StateFarmMutualAutomobile InsuranceCompany* HomeOffice:Bloomington, Illinois I / ~ your local State Farm Agent for details on coverage, costs, restrictions and renewability, | LTCI -08 P0246,0 04 and the failure to cook them to a mini- mum internal temperature of 165 . The recalled products were distrib- uted to retail establishments nation- wide and are stuffed with cheese or other ingredients. This means they'll likely take longer to cook to reach the safe minimum internal temperature, compared to chicken breasts that are not stuffed. Consumers with food safety ques- tions can call the toll-free USDA Meat and Poultry Hotline, 888-674-6854, from 10 a.m. to 4 p.m. (eastem time) Monday through Friday. 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