Health

Health Diet soda

May 17, 2011

The Examiner

• TRACEY SHAFFER

Kale is king | Page 9

Is it bad for you?

– Page 4

• LARRY JONES

Bicycling for health | Page 2

• NUTRITION 9 • WELLNESS 10-11 • CALENDAR 7

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Page 2 Tuesday, May 17, 2011

This week, ride for fun, ride for health This is Car-Free Bike Week. How much money do you think you could save by riding, walking, running or taking a transit instead of driving a car to the store, school or work? The Car-Free Challenge is a friendly competition that encourages Kansas City and surrounding communities to reduce the number of trips that we take by ourselves in our automobiles.

The challenge encourages businesses, families and neighborhoods to rack up miles for your team. Recruit your spouse, friends who like to walk, neighbors for lunch dates, or walk your kids to school during the challenge and Saturday morning rides for exercise. CarFree Week is not just about going out to find a bicycle. Walking, taking the transit, running or carpooling all make up the Car-Free Challenge.

However, bicycling is the focus.

Several safety concerns need to be addressed before hitting the road on a bicycle. First should

OUTDOORS

Larry Jones Larry Jones is director of the Independence Health Department. be getting to your destination safely. The most common way bicyclists are get hit by a car is when the car is pulling out of a side street, parking lot or a driveway on the right. Either you are in front of the car and the car hits you, or the car pulls out and you slam into it. It is very important as a bicyclist that you are aware of

Kansas City and surrounding the driveways and intersections.

O N L I N E communities have bike routes.

If you are riding at night, get Also, drive your route before taka headlight. It is required by law.

Car-Free Bike Week ing a bicycle. This allows you to If you have a horn, use it when http://bikeweekkc.org see hills and blind spots. There you need to let a car or pedestrian are usually more hills than you know you are approaching. Slow think. Don’t forget the personal safety equipdown at intersections. Often you have more ment. Helmets save lives! control than the driver of a car.

Last, know the law. Missouri law states Bicycles are vehicles and must follow the same rules as motor vehicles. That means stop- that bicycles have the same rights, rules and responsibilities as motor vehicles: ping at stop signs and red lights, using your signals and riding on the right side of the road. n Ride in the street or on a designated Some bicyclists ride as close to the curb as posmulti-use trail. sible because of the fear of getting hit. It is not n Sidewalks are dangerous making you less where the driver is looking. They are looking visible to drivers. It is illegal in Missouri to in the middle of the road. If the road is too nar- ride on a sidewalk in business districts. row, ride closer to the middle of the road. The n Ride to the right as far as you feel safe driver is more likely to see you. and comfortable.

Getting from point A to point B on your n Take the whole lane if the road is too narbike is about choosing your route. Most of row to share safely or there is an obstruction.

Every weekend, look for Kenneth Kieser and Ken White with their stories and information about Missouri’s great outdoors.

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Tuesday, May 17, 2011 Page 3

Heartburn may signal a bigger concern Just about everyone will have heartburn at some point in their lives, and if you already have it you know just how uncomfortable it can be. Heartburn, or acid indigestion, is caused by stomach acid backing up into your esophagus.

Obviously, the acid is no problem for the stomach – it digests the food we eat and has a protective lining, but the acid can be very damaging to other parts of the body.

Our esophagus has a band of muscle around the bottom of it that works as a valve. When we swallow, the muscle relaxes to allow food or drink into the stomach. It then tightens or closes again. But sometimes, for a variety of reasons, the valve doesn’t close completely, allowing stomach acid to back up into the esophagus causing that burning sensation.

Most people can manage occasional heartburn with over-the-counter medication and lifestyle changes. Avoid those foods that trigger your symptoms and avoid eating within three hours of bedtime. Eating smaller, more frequent meals may help. Losing weight and wearing loose-fitting clothes may also help. But if you have heartburn more than twice a week, you may have gastroesophageal reflux disease

HEALTH WATCH

FAMILY FEATURES

The stresses of service It’s common for service members and their families to experience stress as a result of deployment and other life transitions. Service members and their families should know resources are available to support their well-being.

The Real Warriors Campaign, www.realwarriors.net, sponsored by the Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury, offers articles and practical tips for spouses and families of service members that cover all aspects of military life and the deployment cycle, including how to adjust to changes, preparing for homecomings and how to help children cope with deployments and reunions.

For more information, visit www.realwarriors.net, or call 866-966-1020.

Dr. Brook Redd GUEST COLUMN Dr. Brook Redd is a surgeon at St. Mary’s Medical Center in Blue Springs

(GERD) – also called acid reflux disease. Reflux is often associated with a hiatal hernia. This is a condition where part of the stomach is up in the chest, not in the abdomen where it belongs Left untreated, GERD can cause serious complications. Over time, the stomach acid can wear away the lining of the esophagus, causing bleeding or ulcers. Scars from tissue damage can make swallowing harder. Changes in the lining could also lead to esophageal cancer. It is

important for people with GERD be monitored by a physician for effective treatment.

When medications and lifestyle changes don’t bring relief, surgery may be an option.

The surgical procedure that is done to prevent reflux is technically known as fundoplication. Traditionally, the procedure requires an incision 6 to 10 inches long and perhaps two months to recover.

The good news is that in most cases, the surgery can be done using a minimally invasive procedure called laparoscopoic Nissen fundoplication. The procedure is becoming more widely available and more people are becoming aware of it. The procedure requires very small incisions in the abdomen. A laparoscope is inserted through one of the incisions allowing us to see the organs and specialized surgical tools are inserted through the other incisions.

We are able to go in and rebuild the connection between the stomach and the esophagus – or in other words, build a new valve.

The procedure causes very little blood loss, and because the incisions are so small and the risk of infection is lower. Patients recover quickly – most can return to their normal ac-

Left untreated, GERD can cause serious complications. Over time, the stomach acid can wear away the lining of the esophagus, causing bleeding or ulcers. tivities in about two weeks. It’s a very effective treatment. It’s estimated that 85-90 percent of patients will get good or excellent relief almost immediately.

Page 4 Tuesday, May 17, 2011

cover

Beware of those diet sodas How much is too much when it comes to artificial sweeteners

By Dr. Gayle Jennings | GateHouse News Service

T

he consumption of diet soft drinks has elicited much attention recently, and it likely will for more time to come. Is it a good beverage choice? Does it cause someone to eat more? How safe are artificial

All of these types of sweeteners have undergone rigorous testing by the FDA to gain approval. They have all been determined safe for human consumption.

The FDA has established a safe level of consumption for diet sodas containing aspartame, acesulfame K and sucralose.

This level, known as the acceptable daily intake, is the maximum amount considered to be safe for daily consumption.

The ADIs for artificial sweeteners, based on the amount of sweetener typically found in a 12-ounce can of diet soda, are: n 18 to 19 cans of diet soda containing aspartame. n 30 to 32 cans of diet lemon-lime soda containing acesulfame K. n Six cans of diet soda containing sucralose.

The consumption of this much artificial sweetener is unrealistic for most individuals. So it is safe to say that the consumption of diet soft drinks with non-nutritive sweeteners is safe for most individuals.

Non-nutritive sweeteners can, therefore, assist in the management of weight, diabetes and other chronic diseases because they do not contain calories.

Consumers who want the added sweetness without added energy may choose these options.

It is the position of the American Dietetic Association that “consumers can safely enjoy a range of nutritive and nonnutritive sweeteners when consumed in a diet that is guided by current federal nutrition recommendations, such as the Dietary Guidelines for Americans and the Dietary References Intakes, as well as individual health goals.�

Dr. Gayle Jennings is a clinical dietitian at Memorial Medical Center in Springfield, Ill.

Saccharin

The earliest type of sweetener on the market was saccharin, released in 1977, and it is found in Sweet ‘N Low.

sweeteners? These are among many questions when it comes to diet soft drinks.

First, take a look at the kinds of sweeteners on the market:

Aspartame

Acesulfame potassium

Sucralose

Stevia

Aspartame, the sweetener found in Equal and NutraSweet, was first used in 1981. This type is 200 times sweeter than sugar and is used in sodas and snack foods.

Acesulfame potassium, or acesulfame K, was approved by the U.S. Food and Drug Administration in 1988.

It is about 180 times sweeter than sugar, and it is sold under the names of Sunett and Sweet One.

Sucralose was approved by the FDA in 1998 and is 600 times sweeter than sucrose.

This is found in Splenda and contains sucralose, a sugar derivative that tastes similar to sugar.

Stevia, a natural sweetener about 300 times sweeter than sugar, was approved by the FDA in 2008. It is derived from the leaves of stevia rebaudiana, an herb grown in South America that is related to the daisy plant. This is sold under the brand names of Truvia, PureVia and OnlySweet.

The consumption of diet soft drinks with non-nutritive sweeteners is safe for most people. These sweeteners can assist in weight management because they do not contain calories.

Page 6 Tuesday, May 17, 2011

health

healthSHORTS Circle of Lights will honor loved ones’ memories, aid hospice The community will have an opportunity to remember loved ones during a memorial on May 24.

Ceremonies are at 8:15 p.m. at the J.C. Nichols Fountain on the Country Club Plaza, 47th Street between Main and Broadway, and the Anita B. Gorman Park Fountain, North Oak Trafficway and Vivion Road.

Hundreds of luminaries will be lit in memory of family and friends who have died. This tradition is Kansas City Hospice & Palliative Care’s annual Circle of Lights event. The nondenominational program will take place as participants remember those who have touched their lives.

Circle of Lights also helps fund the mission of Kansas City Hospice & Palliative Care, to provide care for patients and families with limited financial resources who are facing life-limiting illnesses.

Luminaries are free, but donations are welcome. Contact Kansas City Hospice & Palliative Care at 816-363-2600. Participants can attend the event at the fountain of their choice or request that the luminary be lit in their absence. Donations may also be sent to Kansas City Hospice & Palliative Care, Attn. Circle of Lights, 9221 Ward Parkway, Suite 100, Kansas City, MO, 64114.

Missouri Medicaid information available at MO HealthNet Missouri Foundation for Health has released 2011 Missouri Medicaid Basics, an annual publication providing a straightforward, factual overview of the Missouri Medicaid program, now called MO HealthNet. The publication is intended as a resource for the public, care providers and community leaders, and anyone seeking a clearer understanding of the MO HealthNet system. Produced by MFH’s health policy staff, Missouri Medicaid Basics provides a clear framework for the state’s Medicaid program in three subject areas: n MO HealthNet-eligible populations. n Programs and services for MO HealthNet recipients. n Funding sources for MO HealthNet (state, federal, and other).

The publication offers an explanation of MO HealthNet using a variety of easy-to-understand graphics and tables. New to the 2011 edition is a collection of graphics on MO HealthNet enrollment growth by eligibility group and region.

There is updated information exploring the relationship between MO HealthNet enrollment and downturns in the state and national economies, plus highlights the impact of federal

health reform on Medicaid.

The 2011 Missouri Medicaid Basics can be downloaded free of charge at www.mffh.org/ mm/files/MedicaidBasics2011.pdf. Limited free print copies also are available, contact Chris Raborn at 314-345-5576 or craborn@mffh.org.

Now is a good time to consider how good your hearing is The American Speech-Language-Hearing Association has designated May as “Better Speech and Hearing Month” and Miracle-Ear locations in the Independence area are striving to educate the public on hearing loss.

According to the ASHA, some people are born with a hearing loss, while others develop a deficit over time. Hearing loss can result from over-exposure to noise, ear infections, some medications, certain diseases and even a head injury. Miracle-Ear believes that the more the public understands about the possible causes of hearing loss, the more alert individuals will be to signs of hearing loss after an encounter with one of these causative factors.

Miracle-Ear provides this simple self-test, developed by the ASHA, to help individuals identify the signs of hearing loss in themselves or a loved one: 1. Do you have a problem hearing over the telephone?

2. Do you have trouble following the conversation with two or more people are talking at the same time?

3. Do people complain that you turn the TV volume up too high?

4. Do you have to strain to understand conversation?

5. Do you have trouble hearing in a noisy background?

6. Do you have dizziness, pain, or ringing in your ears?

7. Do you find yourself asking people to repeat themselves?

8. Do family members or co-workers remark about your missing what has been said?

9. Do you misunderstand what others are saying and respond inappropriately?

10. Do you have trouble understanding the speech of women and children?

A “yes” answer to more than two of these questions is an indication of possible hearing loss.

To schedule a Free Hearing Test or to learn more about hearing loss, visit www.miracleear.com/ or contact Chris D’Adamo, owner of Sears Hearing Aid Center, located at Independence Center, 18777 E. 39th St., Independence, at chrisd@americanhearingtech.net.

– Jillayne Ritchie

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healthCALENDAR Items for the Health Calendar may be e-mailed to jill.ritchie@examiner.net or mailed to: The Examiner, P.O. Box 459, Independence, Mo. 64051, attention Jill Ritchie. The following items are for May 18 through 24, unless otherwise stated.

Spotlights

Independence BONE HEALTH SUPERMARKET TOUR, 4:30 to 5:30 p.m. Tuesday, 23rd Street Hy-Vee, 1525 E. 23rd St. Tour the aisles to learn all about both health. Learn what foods are the best sources of calcium and what you can do, and eat, to help improve your bone health.

No registration required, meet at the customer service desk.

CALCIUM STORE TOUR, 10 to 11 a.m. Wednesday, Noland Road Hy-Vee, U.S. 40 and Noland Road.

Dietitian Jamie will walk through the aisles and show you which foods are high in calcium, and discuss the role calcium-fortified foods and supplements play in maintaining strong bones. No registration required, meet at customer service desk.

DIABETES STORE TOUR, 10 to 11 a.m. May 25, or 4 to 5 p.m. May 26, Noland Road Hy-Vee. Dietitian Jamie will walk through the aisles and show you which foods help manage your blood sugars. No registration required, meet at customer service desk.

KID’S COOKING CLUB, 6 to 7 p.m. May 25, or 10:30 to 11:30 a.m. May 26, 23rd Street Hy-Vee. Kids will be preparing strawberry muffins, nut butterflies and baked asparagus with Parmesan cheese.

Registration required by May 24. Cost, $3 per child.

Call Amanda at 500-6778 to register.

DIABETES STORE TOUR, 4:30 to 5:30 p.m. May 26, 23rd Street Hy-Vee. Tour the store aisles with Dietitian Amanda and learn about healthy eating, carbohydrates, label reading and portion sizes. No registration required, meet at customer service desk.

Blue Springs FREE HYPNOSIS SEMINARS – Stop Smoking from 6:30 to 8 p.m. May 24; Weight Loss Management from 6:30 to 8 p.m. May 25, A Healthy Change Hypnotherapy, 1133 W. Main St., Suite 203. To register, call Mike at 816-560-6903.

0677 or 229-8093.

Independents Singles Ministry grief support group, 7 p.m. Tuesday, First United Methodist Church. 228-3788.

Adult Bereavement support group, sponsored by St. Mary’s Medical Center, 1:30 to 3:30 p.m. several times throughout the year, Vesper Hall. To register, 655-5490.

Independence Bereavement support group, 7 to 8:30 p.m.

Wednesday, Columbian Adult Day Care Center. 8368303.

The Compassionate Friends, for those dealing with the death of a child, 7:30 p.m.

Thursday, Walnut Gardens Community of Christ. Call Barbara Starr, 229-2640, or the hotline: 531-6464.

Other Infant loss group, sponsored by Carondelet Health. 655-5582.

Miscellaneous

Independence MATERNITY UNIT TOURS, Centerpoint Medical Center. Call 751-3000 for dates and to register.

Food handler/manager permit training classes, food handler classes, 3:30 p.m. Thursdays at Truman Memorial Building, 1 and 3:30 p.m.

Wednesdays, Independence Health Department; manager class, 1 p.m. Monday. There is a fee. To register, 325-7803.

Blue Springs Break Time Club, sponsored by Shepherd Center

Tuesday, May 17, 2011 Page 7

Yourtake of Blue Springs, 9:30 a.m. to 2:30 p.m. Wednesday, Timothy Lutheran Church. For older adults with some physical and/or mental limitations. A donation of $10 to the cost of the program is suggested. 228-5300.

Free legal advice for seniors, 10 a.m. to noon Monday, Vesper Hall. Legal advice provided

by Cochran, Oswald & Roam, LLC. To set up an appointment, 228-0181.

How has your pet improved your health?

Prenatal/Infant/Child programs

Independence Natural family planning session, 7 p.m.

Tuesday, Nativity of Mary Parish. Fee. For reservations, 913-384-1000.

WIC NUTRITION PROGRAM, for women who are pregnant, breastfeeding or gave birth less than six months ago, 404-6460 or 257-2335.

Blue Springs WIC NUTRITION PROGRAM, for women who are pregnant, breastfeeding or gave birth less than six months ago, 220-1007.

Blue Springs/Lee’s Summit Tough Love support group, for families dealing with unacceptable adolescent behavior, 7:30 to 9:40 p.m. Tuesday, First Christian Church. 913-492-1200.

Moms & Moms-to-be prenatal and postnatal class, 4:30 p.m., Monday-Friday, Family YMCA. 2249620.

Kansas City WIC NUTRITION PROGRAM, for women who are pregnant, breastfeeding or gave birth less than six months ago, 404-9740 or 923-5800.

Tricia Dickson Grain Valley (and Riley) She makes me walk every day, and she makes me excited to come home from work.

Addiction groups

Wendy Schindler North Kansas City She gets me out and walking. I have no choice but to get up. And mentally it's wonderful, because their love is unconditional.

Bereavement groups

Helen Looney Lee's Summit If I didn't have them, I wouldn't be living. Seriously. Dogs are just out of this world. There are so many benefits.

Independence Straight Talk, Narcotics Anonymous, 7 p.m., Tuesday, Thursday, Friday, First Baptist Church.

Narcotics Anonymous Help Line: 531-2250.

Living Free – Al Anon meeting, 7:30 p.m.

Wednesday, 1723 Appleton Ave. 461-0039.

Blue Springs ALCOHOLICS ANONYMOUS, meetings available daily, most sessions are closed, and there are beginner meetings also, 1428-B W. U.S. 40 (behind Betty’s Diner).

There is a total of 29 meetings per week. For times, call 228-7921.

CHAPEL HILL AL-ANON, 6:30 p.m. Monday, Wednesday, Thursday; 9 a.m. Saturday, 1428-B W. U.S. 40 (behind Betty’s Diner).

BLUE SPRINGS ALATEEN, 3 to 4 p.m. Sunday, 1428-B W. U.S. 40 (behind Betty’s Diner).

Raytown NEW DAY AL-ANON, 10 a.m. Wednesday, Blue Ridge Trinity Lutheran Church. 353-5446.

Blue Springs Widowed Persons support group, 7 to 8:30 p.m. Monday, St. Mary’s Medical Center, Annex A. 224-

– Jeff Martin

Page 8 Tuesday, May 17, 2011

health

healthCALENDAR Support groups

Independence Domestic violence group for men, 6 to 8 p.m. Monday, Family Conservancy of Eastern Jackson County. 373-7577.

Caring Communities Kinship, 7 p.m.

Monday, Cler-Mont Community School. LiLi Moe, 7966041.

Moms Off Meth, 7 to 8 p.m. Wednesday, First Christian Church, Room 206. Free. Terri, 210-9574.

CARETAKER’S OF PEOPLE WITH ALZHEIMER’S, 5 to 6 p.m. Wednesday, Comprehensive Mental Health Services. Call Pat Aldridge, 254-3652, Ext. 222.

Caring Communities Divorce and Step Family, 6:30 p.m. once a month, days vary, Blue Hills Elementary School. 796-6290.

Blue Springs Overcomer’s Outreach 12-step, 7 to 8 p.m.

Monday, Blue Springs Assembly. 229-3298.

MULTIPLE SCLEROSIS SELF-HELP GROUP, 6:30 p.m. Monday, St. Mary’s Medical Center, Annex B building. Call Dixie Bozarth, 229-2851.

CANCER support group, 6:30 p.m. Wednesday, First United Methodist Church, Room 100. Call 2298108.

Self-help group for people with Multiple Sclerosis, 6:30 p.m. Thursday, St. Mary’s Medical Center. Call Dixie Bozarth, 229-2851.

PARENTS OF NICU BABIES, 6:30 to 8 p.m.

Thursday, St. Mary’s Birthing Center. Moms delivering at other facilities are welcome. 655-5574, option 5.

Breastfeeding, offered by St. Mary’s Medical Center, 10 a.m. Thursday, 206 Mock Ave., Suite 101.

655-5574.

CHRISTIAN 12-STEP RECOVERY PROGRAM, 7 p.m. Friday, Blue Springs Christian Church. Call Steve, 229-7311, Ext. 243.

Lee’s Summit ALZHEIMER’S, 7 to 8:30 p.m. Monday, Lee’s Summit Medical Center, The Arbor Room. Call Jeanne Reader or Jan Horn at 913-831-3888.

Kansas City EMPOWER KIDNEY DISEASE CLASSES, 5 to 7 p.m. Tuesdays through 2011, at several area hospitals.

Call 842-0076 to register.

Weight management

Independence TOPS Mo. 291, 6:15 to 7:15 p.m. Monday, St. Michael’s Episcopal Church. 461-0811.

TOPS Mo. 251, 9:15 a.m. Tuesday, Maywood Baptist Church. 478-0723 or 252-2392.

TOPS Mo. 331, 5 p.m. Tuesday, College Park Community of Christ. 254-7075.

TOPS Mo. 24, 9 a.m. Thursday, New Walnut Park Church. 373-6146 or 650-5262.

TOPS Mo. 100, 9 a.m. Thursday, Farview Restoration Branch. 356-5278.

TOPS MO 0062, 6:30 p.m. Thursday, Northeast Baptist Church. 254-9455.

TOPS Mo. 892, 10 to 11 a.m. Friday, Nativity of the Blessed Virgin Mary Catholic Church. 356-9219.

TOPS Mo. 482, 10 to 11 a.m. Friday, Calvary Presbyterian Church. 452-3029.

Healthy Reflections, 10 a.m. Thursday, Sermon Center. 325-7370.

Overeaters Anonymous, 10 to 11:30 a.m. Monday, Maywood Baptist Church. Handicap accessible. Call Wanda G., 833-2632.

Love Me Slender, 1 p.m. Tuesday, Van Horn Health Source. 418-4070.

CEA-HOW (Compulsive Eaters AnonymousH.O.W.), 8:30 a.m. Saturday, Unity Church of Independence, 14304 E. 39th St. 1-800-672-6715.

Blue Springs TOPS Mo. 772, 10 a.m. Tuesday, First Baptist Church West Annex. 350-1554.

Lee’s Summit Overeaters Anonymous, 7 p.m. Monday, Unity Village, Administrative Building, Room 221. Call Lisa, 833-2636.

CEA-HOW (Compulsive Eaters AnonymousHOW Concept), 6:30 p.m. Tuesday, First Presbyterian Church. Call Lisa at 679-7009 or visit www.ceahow.org.

Raytown Overeaters Anonymous, 4 p.m. Sunday, Quiet House, 65th and Elm. 353-2691.

Other Overeaters Anonymous, a 12-step program for compulsive eaters. 913-383-5933 or www. overeatersanonymous.org.

WEIGHT LOSS CHALLENGE, 5:30 to 6:15 p.m.

Tuesdays, or 7 to 7:45 p.m. Thursdays. Cost, $35 for 12-week class, with $25 going in the pot for top three losers. To register, 800-262-2152.

Women’s Issues

Independence Women’s Empowerment Groups, sponsored by the Child Abuse Prevention Association (CAPA), 6:30 to 8:30 Monday. For locations, call Karen Costa, 252-8388, Ext. 16.

Other Hope House Inc. weekly support groups, open to any female who has been or is now involved in an abusive relationship. For times and location, call the hotline at 461-4673.

By Jillayne Ritchie

Check out savings worth jumping about RadarFrog at examiner.net

Tuesday, May 17, 2011 Page 9

nutrition

Kale is king when it comes to nutrition Kale tops the list as one of the healthiest vegetables you’ll find in the produce aisle. It’s a nutrient-dense food at its best, providing a host of health benefits for vision, heart, cancer and bone health for very few calories. And it scores a NuVal score of 99.

This leafy green is considered a cruciferous vegetable, a cousin to broccoli and cauliflower.

Its impressive health benefits include: ■ Top source of eye-healthy carotenoids – beta-carotene, lutein and zeaxanthin – which may help prevent macular degeneration and cataracts.

■ Abundant supply of sulforaphane, a potent cancer-fighting agent.

■ Vitamin A and C, folate and soluble fiber, all important for heart health.

■ Bone health booster, by providing both vitamin K and calcium.

■ Weight management – at only 36 calories per cup with a good source of filling fiber.

When selecting kale, choose dark-colored kale bunches with small to medium leaves.

Avoid brown or yellow leaves. Store kale in a plastic bag in the coldest part of the fridge for three to five days.

To increase the absorption of lutein, zeaxanthin, vitamins A and K, which are fat-soluble nutrients, cook with a small amount of oil.

Season with a small amount of sesame oil, sesame seeds NuVal is a trademarked and salt. method of scoring foods on a va■ A tasty substitute. Substitute riety of nutritional benchmarks. kale in recipes that The highest score given is 100. use spinach or collard greens.

■ Meat and potatoes … PLUS! Cook sliced potatoes until almost tender. Add chopped kale (tough stems removed) and sliced low-fat turkey sausage. Cook until kale is tender and sausage is cooked through.

FYI

Tracey Shaffer Food for Thought Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be construed as professional medical advice. E-mail her at 1033dietitian@hy-vee.com.

Top ways to enjoy kale ■ Soups. Add chopped fresh or frozen kale to vegetable or bean soups.

■ Stir-fry. Add chopped kale to a stir-fry.

■ With Your Favorite Noodles – soba, fettuccine or rice noodles. Add chopped kale when pasta is about five minutes from being done.

Basic sautéed kale Serves 4 (about 1/2 cup each).

Simply sautéed kale seasoned with a blast of sherry vinegar is a deluxe combination.

All you need: 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided 1 to 1-1/2 pounds kale, ribs removed, coarsely chopped* 1/2 cup water 2 cloves garlic, minced 1/4 teaspoon crushed red pepper 2 to 3 teaspoons sherry vinegar or red wine

vinegar 1/4 teaspoon salt All you do: 1. Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water; reduce heat to medium-low.

Cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes.

2. Push kale to one side; add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute. Remove from the heat and toss together. Stir in vinegar to taste and salt. * Tip: A 1- to 1-1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. Remove the tough ribs, chop the kale, then wash it – allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

Nutrition facts per serving: 102 calories, 5g fat, 1g saturated fat, 4g monounsaturated fat, 0mg cholesterol, 195mg sodium, 516mg potassium, 12g carbohydrate, 0g added sugars, 2g fiber, 4g protein.

Nutrition bonus: 350 percent daily value Vitamin A, 230 percent daily value Vitamin C, 15 daily value calcium.

Carbohydrate servings: 1/2 Exchanges: 1-1/2 vegetable, 1 fat (mono)

How many carrots is too many?

DEAR DR. BLONZ: Is it possible to have too many carrots? Should I be limiting my intake? I love the crunch and have about 10 to 15 carrots a day. My daughter loves them as well. – C.B., Pinole, Calif.

DEAR C.B.: If one were to rate snack foods, carrots would be near the top. Low in fat and high in fiber, carrots are a convenient and colorful addition to anyone’s diet. Nutritionally, carrots are one of the richest food sources of carotenoids, most notably beta-carotene, antioxidant compounds that the body is also able to convert to vitamin A as needed.

A possible effect from an excess of carrots is that you may actually begin to look like one – color-wise, that is. Aside from its nutritional qualities, carotenoids are strong colorants.

Beta-carotene is used as food additives to color food such as cheddar cheese, butter, margarine or anywhere a natural orange color is desired.

Excess beta-carotene is normally eliminated from the body. But when intake exceeds the rate at which it can be used or discarded, the body begins to stash the excess beta-carotene wherever it can. If enough is present, the body

Ed Blonz On Nutrition Ed Blonz, Ph.D., is a nutrition scientist and author. Send questions to: “On Nutrition,” Ed Blonz, c/o Newspaper Enterprise Association, 200 Madison Ave., New York, NY 10016. E-mail him at ed@blonz.com.

takes on an orange tinge and a condition called carotinemia is present.

You mention that your daughter loves carrots. The condition is more noticeable with children and in fair-skinned people, and it appears

on the palms, soles and the center of the face.

Carotinemia is harmless, and the coloring disappears as soon as the intake of beta-carotene is reduced. Unfortunately, there is no guideline as to how many carrots it takes to turn one orange. The amount depends on intake and the health of one’s liver. Most susceptible would be those taking a betacarotene dietary supplement (which in excess by itself can be a cause).

While carrots are great food, they’re not a complete diet. A gauge for defining “too many” would be if your carrot intake left no room on your plate or in your stomach for the other foods your body requires.

A point on sardines DEAR DR. BLONZ: The sardines most of us on the West Coast are used to seeing are the Pacific sardines, which can range up to 12 to 16 inches in length and are abundant off our coast. The Pacific sardines are called sardines before they are canned. – D.K., via email DEAR DK: Thanks for pointing that out. I

was mistaken when I said that sardines only become sardines after they are in the can.

In the Atlantic and Mediterranean, the term “sardine” is less precise because many types of fish take on that name after being caught and canned. There is indeed a Pacific sardine, as you describe. When small they can be caught and canned, but after reaching adult size they would usually prepared in other ways.

Wash that produce!

DEAR DR. BLONZ: In your column about washing produce, you mention that washing bananas and citrus isn’t necessary. That may be true for bananas but I’ve always made a habit of washing citrus and melons, since slicing them can transfer any bacteria on the skin or rind into the flesh.

Just a thought. – D.B., via email DEAR DB: If handling the skin/peel is followed by handling the part that is eaten, then an additional wash would certainly be helpful.

There is nothing wrong with any added measure of cleanliness. Thanks.

Page 10 Tuesday, May 17, 2011

wellness

Huckabee is a hero on the health front Fox News commentator, Southern Baptist minister and former Arkansas governor, Mike Huckabee, has decided not to run for president of the United States in 2012, as some had hoped.

Not so long ago, he was a state politician recognized for his preaching and his 300-pound size. Through diet, exercise and behavior modification, he lost his size and gained stature.

The remarkable shrinking Mike Huckabee, what do you know?

True or false?

1. He lost 150 pounds.

2. He is rumored to have had bariatric surgery.

3. He virtually eliminated refined (white) sugar and flour.

The remarkable aspect of this is not that Governor Huckabee lost weight, but that six years later he has continued to keep most of it off. In 2002, the 5-foot-11, 300-pound Huckabee was diagnosed with diabetes mellitus type 2.

This and diseases such as hypertension and heart disease are directly related to obesity.

This was a wakeup call for him. He thought he was going to die.

“The doctor told me, ‘The way you are living, your stress levels, the kind of job that you do and your health situation, you may have 10 years left, and that is being optimistic,’ ” Huckabee has explained. “Frankly, I was facing the fact that I was in the last decade of my life.”

He was 48 years old at the time.

His is an epiphany followed by a sustained journey to health. Governor Huckabee initially lost weight through various quick weight loss programs, which worked, temporarily.

Gradually, as he changed his lifestyle, he began to experience permanent weight loss.

His journey literally started with a single step. When he began walking he could not last more than about six minutes before getting “really winded.” He lifted weights, he continued to walk, then ran, but the most important aspect of his success was when he began viewing food differently than he had his entire life. This selfdescribed “chronic over-eater,” made perhaps his most important change in attitude when he began eating behavior modification through the University of Arkansas Weight Control Program.

In describing his transformation to a Washington Post reporter in 2004, Huckabee said, “A year ago I’d just as soon eat lawn clippings as eat asparagus, and now I love it. I find that my whole appetite has changed, and I can eat

Lori Boyajian O'Neill SPORTS AND WELLNESS Dr. Lori Boyajian-O’Neill can be contacted at lori.boyajian-oneill@hcahealthcare.com.

asparagus or some other type of fruit or vegetable and enjoy it so much.”

In 2005 Mike Huckabee wrote a book, “Quit Digging Your Grave with a Knife and Fork,” which chronicled his road to a healthier life. It is still available through Barnes and Noble and Amazon.com.

It is one of the very few weight loss, healthy lifestyle promoting books not written by a “gym rat.”

There has been persistent speculation that the governor had bariatric surgery to lose weight, which he has denied, and for which there is no credible evidence. I really don’t care if he did or didn’t. The discipline exhibited by those who have undergone bariatric surgery is inspirational and I would not think less of him for going this route.

Governor Huckabee continues to work out daily and has run several marathons. He has supported community initiatives designed to promote active lifestyles, much like those available in Eastern Jackson County. Some local grocery stores have nutritionists to assist in meal planning.

YMCAs in Blue Spring and Independence have workout facilities and education programs (www.kansascityymca.org). The MidAmerica Running Association, MARA, has an extensive calendar of walking and running events throughout the area. Many are fun walk/runs for the whole family (www.mararunning.org).

Don’t wait until your doctor tells you have high blood pressure or diabetes. I believe Mike Huckabee: If a rib-loving, exercise-hating good ol’ boy from Arkansas can do it, anyone can do it.

Answers: 1. F (105 pounds); 2. T; 3. T

wellness

Tuesday, May 17, 2011 Page 11

HEALTH WATCH SENIOR HEALTH

Be careful while spring cleaning Statistics show that thousands of people injure themselves during annual spring cleaning, according to the U.S. Consumer Product Safety Commission.

The American Academy of Orthopaedic Surgeons suggests the following: n Use a sturdy step stool and not a counter or furniture when dusting hard-to-reach areas. n When gardening, avoid prolonged repetitive motions during activities. n Use a mower with a control that stops it from moving forward if the handle is released.

HEALTH TIP

Deep cuts might need stitches If you have a deep cut caused by things like glass, a sharp rock or a sharp object, it

typically doesn’t heal by itself. After applying pressure, if it doesn’t stop bleeding in three to four minutes, call your doctor to see if he or she recommends stitches, or go to the hospital.

– Children’s Hospital of Philadelphia

CHILDREN’S HEALTH

Obese kids and high-risk behavior A new study shows most high school students with extreme obesity engage in highrisk behaviors at the same rate as healthy weight peers.

These include engaging in sexual activity while under the influence of drugs/alcohol or initiating cigarette smoking before age 13.

Study authors express concern that while obesity already increases the risks of developing chronic health problems, engaging in high-risk behaviors may compound these health risks.

– American Academy of Pediatrics