Wellness Corner

What’s The Most Fattening Item In Your House?*

By George Heufelder, MS, RS, Director,
Barnstable County Department of Health & Environment

What if I told you that there was a simple exercise that takes less that one second per day and can reduce the risk of heart disease, reduce body fat and increase your general state of well being?

What if I told you this exercise requires no special equipment, and can save you money?

What if I told you this exercise can significantly reduce your child’s risk for obesity and the health issues that accompany this condition?
Have you guessed it yet?

Well, next time you are sitting in front of the television, reach over and take the remote firmly in your dominant hand, position your thumb over the power switch and depress once, gently.

I know, it may be a stretch to imply that television is a major cause of health problems described above. But consider some of the verifiable facts that surround this pastime and you decide whether they warrant changes in your leisure habits.

The American Journal of Public Health reports that female viewers registered almost twice the prevalence of obesity for those who admitted more than four hours of TV per day compared to those who watched less than one hour daily.

A University College in London study indicated that each additional hour over two hours that five-year-old children watch increases the risk of obesity at age 30 by seven percent.

And consider this. Almost any activity except sleeping involves more burning of calories than watching television.

Another factor could be that the messages often sent during viewing actually may promote overeating or unhealthy diets. A study in the Journal of Law and Economics estimated that a ban on fast-food advertisements during children’s programming alone would reduce the number of overweight children ages 3-11 by 18 percent while lowering the number of overweight adolescents by 14 percent. A  Kaiser Family Foundation study reported that “the majority of ads targeted to kids are for candy, cereal and fast food.” The study further stated that 15.3 percent of children aged 6 to 11 were listed as overweight in 1999-2000, compared to 4.2 percent in 1963-1970.

How much viewing time is too much?  The American Academy of Pediatrics recommends that preschool children two and up should spend no more than two hours a day watching television or using a computer. That’s one-third the number of hours per day that the television is on in a typical American home.

How about mental health and well being? Just consider that by the time TV-watching children on average finish elementary school, they will witness 8,000 murders, more than 100,000 advertisements, and countless other acts of violence.

Most parents would agree that the ultimate effect can’t be positive.

So, what to do? Throw out the television?

Hardly. But, as with many things in life, consider the proper balance. Examine your family viewing habits. Or, consider unplugging for one day or a week and substitute some family-oriented physical activity.

The average time parents spend each week in meaningful conversation with their children is 3.5 minutes. During that one unplugged hiatus, perhaps you could increase that quality communication time undistracted by a barrage of unhealthy commercials.

*It’s Your TV!

Them Beans, Them Beans, Them Dried Beans…
Good For Your Health & Your Wallet

By Debra Gibbons, R.D.

Trying to provide your family with nutritious meals while simultaneously holding food costs in check is a challenge for most people. So it may be time to think outside your comfort zone when planning meals.

In the United States we tend to plan meals around a protein source, usually a red meat, fish or poultry. Meanwhile, others around the world have incorporated another less expensive protein source, dried beans, as a staple in their diet. Not only will dried beans help stretch your food dollar, but they are readily available in the supermarket all year long and nutritionally they do the job.

Let’s first review their health benefits:

1. They are a lost-cost source of a plant protein. One half cup of cooked dried beans is the protein equivalent of 2 ounces of lean meat. Many cardiologists recommend that their patients try a plant-based diet plan;
2. If you’re trying to lose weight, add beans to your diet since they are high in fiber which creates a sense of fullness;
3. The high fiber content also has a beneficial effect on blood sugars, a plus for diabetics;
4.  As a good source of soluble fiber, dried beans may reduce your damaging LDL cholesterol in the blood. This is the same type fiber found in oatmeal. One half cup of cooked dried beans has 6 grams of total fiber of which 2 grams are soluble. Try to include 7-13 gm soluble fiber in your daily food intake;
5. They are free of cholesterol and saturated fats;
6. They’re an excellent source of folate, a B vitamin, and contain calcium, phosphorus, potassium, magnesium, iron and antioxidants. It is better to get these through foods than via expensive supplements;
7. They contain the most fiber of any vegetable and fiber promotes a healthy digestive tract and may reduce the risk of some cancers. It is recommended that adults consume 25-35 gm dietary fiber daily;
8.  Finally, they’re convenient, available as bags of dried beans or canned, and usually they can be substituted for each other in a recipe.

Adding some meatless meals to your routine at least a few times a week not only saves money but provides many health benefits associated with reducing your risk of chronic diseases.

As with any high fiber food, gradually increase the amount and frequency to give your body a chance to adjust to the new diet. Beans can be a heart-healthy protein added to your salad, tacos, or even as a dip, such a hummus.

Why not make a chili or minestrone or bean soup to warm you up on a cold day. Explore cookbooks for main dishes and keep an open mind about adding something new to your cooking repertoire.  

(Ms. Gibbons, a Registered Dietician and Certified Diabetes Educator, provides outpatient nutrition medical therapy at Cape Cod Hospital.)

Note To Family Caregivers:
Take Care Of Yourself, Too

By Denise M. Dever

The story is familiar. A health or age-related crisis strikes a loved one, and that person either wants to remain at home or return home as soon as possible after hospitalization. To respect their wishes, the spouse or an adult child takes over day-to-day care.

This is truly a wonderful thing–and we all hope someone will be there for us someday. But too many family caregivers often forget they also must take care of themselves as they struggle to balance family care responsibilities with other major life activities including jobs, children, spouse and communities.

The increased levels of stress from all that juggling can impair a caregiver’s own health.

Caregiver stress can build up over time. Warning signs include disturbed sleep; back, shoulder or neck pain; muscle tension; headaches; stomach/digestive problems; weight fluctuation; hair loss, sexual dysfunction/lack of libido; anxiety, depression, moodiness/mood swings; feelings of isolation or constant anger, frustration or resentment.

Caregivers can manage, or even avoid burnout by recognizing those symptoms and by following these steps:

• Don’t be afraid to ask for help: This is a sign of strength, not weakness. Yet, according to a national survey, 72 percent of caregivers try to do so alone. Reach out to siblings, family members or friends, local organizations and also professional, non-medical caregivers.
• Schedule breaks: Make a date with yourself to take a break and line up help well in advance. Go to a movie, concert, show or local team sports. Or take a week-long vacation without guilt. Just ensure support is in place so you can be confident that your loved one is safe and happy while you’re away … otherwise you will never relax. While you’re away truly unplug.
• Eat for optimal heath: Eat plenty of fresh fruits, vegetables, proteins (including nuts and beans), and whole grains. Looking to caffeine, fast food and sugar as quick “pick-me-ups” can produce strong “let-downs” that sap your energy.
• Work out: Exercise and or just engage in a physical activity you enjoy, like walking, dancing, biking, running, or swimming for a minimum of 20 minutes at least three times per week. Consider a stress-management exercise such as yoga or tai-chi.
• Meditate to calm body and mind: Sit still and breathe deeply to quiet your mind whenever you feel overwhelmed. You will return to your role calm and refreshed;
• Keep your own appointments: You make sure your loved one doesn’t skip doctor appointments. Be just as conscientious about your own.
• “Indulge” without guilt: Treat yourself to a foot massage, manicure, dinner with a friend, or a concert to get away from your day-to-day environment. Don’t feel guilty about wanting to feel good.
• Seek knowing support: Local support groups can help you understand those negative or confusing feelings you may be experiencing. You’ll learn why they are normal and expected. There are general care-giving groups and others that provide support on dealing with specific conditions such as Alzheimer’s.

Heeding the signs of caregiver stress–or, better yet, avoiding or minimizing them right off the bat–is the best way to ensure you will have the energy to continue helping that special person.

See www.caregiverstress.com for more information.