Tag Archives: Cheryle Jones Syracuse

Hydrate for Health

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Summer is in full swing at our beach community and it is HOT.

RehydrateWhen the temperature rises, proper hydration is extra important. You need to provide your body with the fluid that it needs in order to keep itself healthy. Water regulates many different body processes, including body temperature, digestion, and heart rate. It also cushions and protects our internal organs. When we don’t get enough of it, our bodies can suffer.

We lose water from our bodies every time we breathe, sweat, or pee. In fact, it’s estimated that you can lose up to 4 cups of water during an hour of exercise in the heat. This water loss can lead to dehydration.

Signs of dehydration include…

  • Dark urine
  • Dizziness
  • Rapid breathing
  • Rapid pulse
  • Headache
  • Cramping

Ultimately, dehydration can lead to extreme thirst, confusion, heat stroke, loss of consciousness, and death.

So, how can you manage staying hydrated in the heat of summer?

One of the keys is not to wait until you’re thirsty. Drink water regularly.

Running ClipFood can also provide some of the water you need every day. Things like watermelon, soup, milk, lettuce, and strawberries can help you get that needed hydration.

In general, sugar-sweetened sports drinks or beverages with added minerals, vitamins, or electrolytes are not necessary unless you are a competitive athlete or in heavy training for an athletic event.

I was chatting with some friends the other night about proper hydration, and they asked about caffeinated beverages like coffee, tea, and soda. The general theory is that people should avoid drinks with caffeine because they are diuretics. But, as the American College of Sports Medicine says, the diuretic effect of soda and coffee is mild compared to the amount of fluid that each beverage contains. I’m guessing the thought here is that — when it comes to staying hydrated — any drink is better than none!*

So, how much water should you be drinking in order to stay hydrated?

This really depends on the person and the activity. In the book, Sports Medicine Guidebook, Nancy Clark stresses that people should be drinking enough so that they will urinate every two to four hours and the color of the urine should be light. If you’re working out, she suggests drinking two cups of water before the activity, 4-6 ounces every 15-20 minutes during the activity, and 16 ounces after an hour-long workout.

Tips for healthful hydration:

  • Start your day with a big glass of water.
  • Carry a water bottle with you. Refill it often.
  • When selecting bottled beverages, look for drinks with fewer than 20 calories per 8 ounces.
  • Ask for water in restaurants. It keeps you hydrated and it’s free!
  • Made infused water by adding slices of lemon, lime, oranges, or other fruit to your tap water. Combine it all in a big pitcher and store it in the refrigerator.
  • Add a splash of juice to your water for a change of flavor.
  • If you’re going to exercise, make sure you drink water before, during, and after your workout.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

PS As you hydrate, be sure not to take things too far. Avoid hyponatremia, which often occurs with slower athletes during endurance events. The article, How to Avoid Hyponatremia can be a huge help.

Like what you see? Here’s some of the key information from this post, assembled in a handout just for you. Feel free to distribute it to your clients or use it in a summer display!

Hydration Handout

 

Plus, there’s a ton of hydration resources in the Nutrition Education Store!

3 Steps to Better Health Kids and Family Banner

Sports Nutrition Basics PowerPoint

Are You Drinking Candy? Poster

* That said, alcoholic beverages will increase urine output and decrease hydration.

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Haven’t Died, Yet

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Resource Alert: This post contains a free infographic. Can you find it?

You know, I’ve worked for over 30 years as a country educator in the the Cooperative Extension System. Sometimes I think that I’ve heard all the consumer questions that are out there. And you know the theme to most of them? Food safety.

When it comes to food safety calls, most folks want to know if something that they had in their refrigerator, cupboard, or even the trunk of their car is still safe to eat. Frequently, my recommendation is to throw it out. I think most of the time the people knew that their food was not safe, but they really wanted confirmation from another person. After all, if they had thought it was safe in the first place, then why did they call?

Then there are the people who thought their food was safe, though I told them that I wouldn’t recommend eating it. Those folks are a little harder to convince. Usually they call with a related question, then, in the subsequent discussion, I discover an unsafe practice. These folks usually argue with me that their food is safe.

Now I always wonder if those people really followed my recommendation to “toss it.” 

I know one lady said, “Well I’m going to eat it anyway, so if you see my name in the obituary, you’ll know what happened.” I looked in the paper, and perhaps she was sick, but I don’t think she died from eating those 79 cents worth of food. But why take the risk?

One phrase I hear over and over again is “we’ve been doing it this way for years and we haven’t died yet.” I swear that one of these days I’m going to write a book with that title.

If you’re evaluating the safety of food in your refrigerator, of if a client or consumer asks for your advice, here are some key food safety concepts:

  • Follow the two hour rule. Food should not be kept at room temperature for more than two hours (and reduce that to 1 hour if it’s a very hot day).
  • Follow reputable references when preserving food. (Just because it’s on the internet or television does not make it safe). The two best references are the National Center for Home Food Preservation and the USDA Guide to Home Canning. Both are available at http://nchfp.uga.edu.
  • Use a food thermometer when cooking. Get a reference chart so that you know the correct temperature to look for. Don’t rely on color or texture alone.
  • Use extra precautions if you are serving food to young children, older folks, or people with chronic diseases. These people are more susceptible to foodborne illnesses.
  • Use a thermometer in your refrigerator and freezer. This tool is especially important during a power outage, since it will help you track the temperature inside these appliances.
  • Watch the expiration dates on food.
  • Take care with “doggie” bags and leftovers (see the TWO HOUR rule).
  • Eat, freeze, or PITCH leftovers after 4 days.

Maybe they “haven’t died, yet” but these key points may guide people to safer practices. Then there won’t be a question of possible risk.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Looking for more food safety education resources? Check out these great options…

Handy Kitchen Measurements Poster

Food Safety Presentation

Healthy Kitchen Poster Value Set

Free Infographic: Here it is! Get your copy of this helpful infographic today — it’s a great food safety resource.

Food Safety Infographic

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Checking Out Chia

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Are you staying on top of the latest developments in food and nutrition? I try to keep up with everything, but it can be hard. After all, the field is constantly evolving. Nevertheless, I do my best to keep an eye on scientific studies while keeping abreast of fads and trends.

So what has caught my eye lately?

Chia seeds.

Chia seeds appear to be the food of the year. Health food websites feature them, news outlets profile them, and even TV personalities are actively pushing them.

I have to confess, the first thing I thought was, are these the same seeds from chia pets? Remember the chia pet that was sold as a gift for “the person who has everything?”

Yes, the chia seed we’re hearing about nutritionally is the same seed that they use to grow green fur on pottery animals. This crop of “hair” is what happens when the chia seed sprouts.

I contacted the folks at a chia pet company, and they were quick to tell me not to eat the seeds or sprouts that come with chia pets. It seems that the food product seeds are grown and tested differently than those that are developed for the chia “pottery that grows” market.

So, what are chia seeds?

Chia seeds are exactly that  — seeds. They look a lot like sesame or flax seeds and they come from the plant Salvia Hispanica, which is in the watercress family. Chia seeds have a long history and were eaten by the Aztecs and Mayans. Now the seeds are grown all around the world and are key crops in Mexico, South America, and Australia.

Personally, I don’t think that the seeds taste like much. Some people think they have a nutty flavor. Chia seeds can be used whole or ground, and the sprouts are edible too. Many people sprinkle chia seeds onto yogurt, ice cream, baked goods, cereal, and fruit. They are also popular in smoothies. Since they like to soak up water, chia seeds tend to swell when added to liquids. You can use this to your advantage by adding them to soups or smoothies as a thickening agent. I’m seeing more and more chia seeds sold in bulk or baked into “healthful” crackers and snacks.

Now let’s take a look at why people would eat chia seeds.

Chia seeds contain quite a lot of nutrients. According to the USDA National Nutrient Database, one ounce (about 2 tablespoons) provides 10 grams of dietary fiber, 5 grams of protein, and 9 grams of fat. That same ounce has 179 milligrams of calcium and 138 total calories. Chia seeds are also said to be full of omega-3 fatty acids, with high levels of antioxidants, and plenty of vitamins and minerals.

So here’s where we switch from facts to hype.

Some people are claiming that chia seeds can help with weight loss.

It seems that people are always looking for that “magic bullet” — or in this case, “magic seed” — that will help them lose weight easily. The people who claim that chia seeds are all you need for easy weight loss explain that since these seeds hold water and expand to about 10 times their original size, they will help you feel full. If you’re full, perhaps you’ll eat less. That means losing weight.

Yes, there have been some small studies on this subject. But the verdict is still out until more information becomes available. There’s just not enough evidence to support these weight-loss claims yet.

Learning about new foods and trying new things is always fun. However, it’s important to dig a little deeper before jumping on a new nutrition bandwagon. Chia seeds do have some potential for providing some good nutrition, in moderation. However, they’re not the “magic seeds” that some people make them out to be… except maybe if you’re trying to grow hair on your chia pet.

By Cheryle Jones Syracuse, MS, Professor Emeritus, The Ohio State University

Looking for tried-and-true weight management and nutrition tools? Check out these popular educational materials…

Weight Management Brochure: Portion Control

Online Wellness Program

Healthful Food Poster Set

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Walk the Food Safety Talk

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June is Safety Month! Are you preparing and serving foods safely?

I’ve talked with sanitarians that don’t eat away from home. I know food safety instructors that won’t eat at pot luck dinners. I personally have been known to not eat something because I had a concern about the safety of the food. As dietitians and health educators, we know too much! 

However, it is important for us to use our knowledge for good.

Avoiding conditions that make us question the safety of the food doesn’t change the situation. In fact, other people might become sick because of our silence. This point was really brought home to me at a couple of recent events in my community…

The first was at my gourmet dining group. At this group, we develop menus and eat at several different homes each month. The goal of this group is to expand our horizons when it comes to preparing and eating foods. There are also tons of fun social aspects. 

I was recently involved in a planning session that featured two recipes with raw eggs. I didn’t object to the foods themselves, but I was very assertive when I stressed that we needed to use pasteurized eggs in these recipes. I volunteered to purchase the pasteurized shell eggs and deliver them to the appropriate cooks. As I stood on my soapbox, the members of this planning group looked at me like I had grown horns. I, on the other hand, saw it as a teachable moment. People in my community know that I teach about food safety. If I let this slide and didn’t mention my concerns, I would be being irresponsible.

My husband found himself in a similar situation. He says he knows too much, too, just from living with me. 

My husband belongs to a local service club that prepares and sells food several times a year as a fundraiser. He watched their practices for a while and finally felt that he needed to say something about the food safety and sanitation of the operation. When talking with the group, he stressed both their liability and the fact that they really didn’t want to get a customer sick. He brought in thermometers and plastic gloves, offering some basic food safety recommendations (he had some help at home before he went to that meeting).

Some of his concerns fell on deaf ears, since many people felt that safety precautions were unnecessary. They said, “this is the way they’ve always done it” and no one has gotten sick yet. Other people recognized the risks and encouraged their dissenting peers to change their practices. My husband continues to emphasize the importance of correct practices at these events. For many, old habits are hard to break.

Sometimes we find ourselves in awkward positions. We do know too much. Let’s share this knowledge. We have to walk the food safety talk.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

For some helpful food safety education resources, check out the selection at the Nutrition Education Store…

Food Safety Poster and Handout Set

Kids’ Kitchen Savvy Program

Food Safety Bookmarks

Food Safety PowerPoint Presentation

Now it’s time for a bonus! Here’s a free food safety handout, uploaded just for you. You can email it to your clients, distribute it at your next wellness fair, or make it a part of a display or bulletin board. The possibilities are endless!

Food Safety Handout

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Food Police

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I imagine that everyone who teaches people about healthful eating has at least one problem in common.

Their families.

My husband had a heart attack last September.  He had that heart attack after we were already eating a reasonably healthful diet. (We mostly eat according to the Dietary Approach to Stop Hypertension diet). We were watching the levels of saturated fats, calories, sodium, and fiber in all the foods we were eating.  We were both losing weight, and his last blood tests were significantly better.

The week after his heart attack, I started teaching a (previously-scheduled) weight loss and healthful eating class. Now our sessions are almost over. As the class began to draw to a close, one of the ladies said to me “I wish I could take you home so you could guide and coach me.”

My husband has me at home. What does he call me?

I’ll give you a hint. It’s not “coach.”

He calls me “The Food Police.”

I went with him to his cardiac rehab class when they talked about diet. The instructor did a great job. He said things that I know I have also told my classes… almost exactly word for word. But, it’s easier to hear this information from someone else, not your wife.

Eating, be it healthful or not so healthful, is such a personal thing. As we all know, it’s hard to change an eating habit, even when you’re super motivated. I can’t make my husband change his habits.

It’s hard not to be the food police. I have a sign in my office that quotes, “A crust eaten in peace is better than a banquet partaken in anxiety.” I’m trying to remember that and not police my husband’s meals at home. He says it’s hard to enjoy a meal with someone watching so closely.

But what can I do?

I’m trying to be a good role model. I’m trying to have good food in the refrigerator. I’m trying to modify recipes to make them even more healthful. I’m trying to take healthful foods when we go to parties or events. I’m trying not to suggest restaurants that would require us to make difficult decisions. I’m trying not to eat things in front of him that would be tempting.

Most of all… I’m trying to keep my mouth shut when I see him eat something that I don’t think he should eat.

It’s not fun being the “food police”

By Cheryle Jones Syracuse, MS
Professor Emeritus, The Ohio State University

Looking for ways to help your clients improve their eating and protect their hearts? Try these top-selling nutrition education materials…

Surprise! Here’s a free handout that you can use to help people evaluate whether their diets are good for their hearts. Get your copy of Eat Right for Your Heart today!

Are You Eating Right for Your Heart?Check out these new materials for a healthy diet that are so fun you won’t be seen as the Food Police:

Nutrition Education Store exclusive plastic MyPlate Plate (NEW!):

Heart Brochure set, heart posters, heart-healthy cooking instruction and more:

 

 

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Invisible Eggs

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In the process of my husband’s recovery from a heart attack, he has been working hard at improving his diet and exercise habits. He’s also been going to Cardiac Rehab three days a week.  Near the end of the program, they sent him home with a survey to complete so that he and his instructors could see how his diet has changed.

Before the heart attack, my husband was eating a fairly healthful diet. Needless to say, I was curious to see how his survey would be “graded.” As he was completing the survey, one of the questions stood out to us both. It asked, “How many visible eggs have you eaten in the last week?”

This got him joking about “invisible eggs.” How could he eat an egg that he couldn’t see?

After some thought (and a few laughs), we realized that the questionnaire was really asking about the number of whole eggs he was eating.  These would be eggs eaten as scrambled eggs, over-easy, or even deviled eggs. This type of egg is easy to see and easy to count.

The other type of eggs, “invisible eggs,” must be the ones that are combined with other foods. You know, the eggs in cakes, cookies, meat loaf, crab cakes and combination foods. These are the eggs that you don’t see, and that makes them more difficult to count.

The American Heart Association recommends cutting back on foods that are high in dietary cholesterol. They say to eat less than 300 milligrams (mg) of dietary cholesterol each day. That’s been the recommendation for all Americans with normal blood cholesterol levels for at least 20 years. That’s nothing really new.

Research is still showing that diets high in dietary cholesterol do have an effect on blood cholesterol levels, especially LDL (a.k.a. “bad”) cholesterol. I have seen some recommendations for people with heart disease to try to keep this number to 200 mg a day — but no one has made that recommendation to us.

What does 200-300 mg of cholesterol per day look like? Not a lot.

A medium-sized egg has about 185 mg of cholesterol. A large egg has about 215 mg. Two eggs for breakfast would quickly wipe out the recommendation of less than 300 mg a day.

All the cholesterol in eggs is in the yolks.  Egg whites without the yolks are a heart-healthy protein.  We’ve gone to substituting liquid egg whites for most of the eggs we eat. In most recipes, two whites will equal a whole egg. Replacing an egg with egg whites also helps reduce total fat and total calories in the diet.

Baked goods and other foods often contain “invisible” eggs. Those “invisible” eggs count toward that 300 mg a day limit too.

Keep in mind that two eggs spread over 12 muffins or a whole cake don’t add up as quickly as those two eggs eaten sunny-side up.*

Remember, eggs are only part of the cholesterol equation. It’s also recommended for people with high blood cholesterol levels to reduce not only the amount of dietary cholesterol they eat but also reduce their saturated fat and trans fat consumption.  In addition to helping with the cholesterol levels, reducing saturated and trans fats can help with overall calories, getting people closer to meeting their weight loss goals. Family history and genetics also play a big role in blood cholesterol levels.

Like many folks with heart disease, my husband is also on a cholesterol-lowering drug.  His cardiac doctor is recommending them for at least a year for overall artery health.

Thinking that drugs are not the only answer, we’re being aware of all eggs — visible or invisible — for the long haul.

By Cheryle Jones Syracuse, MS
Professor Emeritus, The Ohio State University

Are you looking for ways to reduce cholesterol, saturated fat, or trans fat consumption? Check out these great resources!

How Much Fat is in That? Poster

Cholesterol 101 Education Bundle

Make the DASH: Heart Health Brochure

* The fat and sugar and other ingredients in that cake or muffins is another story for another day.

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Suddenly It’s Real

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It’s different when it happens to you.

I’ve been teaching fitness and wellness topics for many years. I’ve taught heart-healthy cooking, strong bone nutrition, dining with diabetes, and lots of general healthful eating strategies. I’ve seen people get frustrated as they try to understand conflicting dietary recommendations. I’ve seen people struggle to make major lifestyle changes as a result of a medical diagnosis. Nothing seems to make people more serious about a dietary change than a sudden health event. But nothing you can teach makes this more real than when it’s your family.

Last September, when I was on my way home from a conference, I got a phone call. My husband had had a heart attack.

He survived.

We were lucky. Statistics show that 1 in 4 deaths in the United States are a result of heart disease. After four nights in the hospital, three ambulance rides, two stents, and one drug reaction, my husband was finally released from the hospital. Ultimately, we were sent home with little fanfare. There were some packets and informational materials, but that was it. We were on our own.

Included in the pile of computer printout packets were four pages titled “Cardiac Diet.” Now, I have been teaching this topic for years, so I didn’t feel like I was completely unknowledgeable. But I was sure that there was more to this. Maybe there was something I missed in all the classes I’ve taken.  After all, this wasn’t just “reducing risk factors” and other classroom subjects. This was the real thing. My husband had had a heart attack.

I was hoping that a registered dietitian could tell me more. I wanted specifics. I wanted calories, grams, and milligrams. I wanted more than a list of foods that were “allowed” and other foods to “avoid.” You can’t eat like that, I thought. So, I asked if we could talk with a dietitian.

Unfortunately, because we live in a small rural community, there was no dietitian on staff for that.

Suddenly, I’m looking at this from the inside out. I’m not blaming the hospital, the doctors, or the nurses; they have enough on their plate already. But, I don’t think I’m an exception to the rule. I think that there are lots of folks out there who want more than a piece of paper and they want a step by step lesson for what to do. If you think about what you teach in this manner you can make more effective materials.

Thank goodness for those of you who do have the time to teach cooking, do consultations, and offer classes on cardiac rehabilitation diets. Please keep up the good work. I’m joining the charge. In fact, I’m currently looking for a grant so that I can teach some heart-healthy cooking classes in my community.

So now it’s real. My husband and I are learning a lot about heart disease, and I’m looking at it from an entirely different perspective. Here are some very helpful cooking handouts that can help folks make healthier foods. And here is a free handout for an overview of a heart healthy diet: EatRightHeart

More tips to come!

By Cheryle Jones Syracuse, MS
Professor Emeritus, The Ohio State University

From the Nutrition Education Store Staff:

You don’t have to create all the materials to communicate key heart health messages by yourself. Let us do it for you! Here are some of the most popular heart health educational materials…

Lower Your Heart Attack Risk Brochure

Heart Health Poster Value Set

Heart Healthy Cooking PowerPoint

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