Take Precautions When Using Glass Bakeware

by Diane, M.P.H, M.S.

In recent years there have been several reports of glass bakeware unexpectedly shattering and, in some cases, causing serious injury. The Consumer Product Safety Commission notes that from 1998 to 2007, almost 12,000 people went to emergency rooms for treatment of injuries from glass bakeware that was dropped and broken, or shattered during use. The number of consumers who have reported that their glass bakeware broke unexpectedly may seem small, compared to the billions of pieces of glass bakeware safely and reliably used in American kitchens for years. However, changes have occurred within the last 30 years in both the glassware and appliance industries. Therefore, cooks and their families must heed precautions to reduce the risk of serious personal injury or property damage when using any glass bakeware (4).
Since 1915, glass bakeware had been manufactured in the United States with borosilicate, a type of glass made with silica and boron oxide. Borosilicate glass is known for being more resistant to heat and thermal shock and less affected by thermal expansion or stress than any other common glass.
Today, however, all U.S.-manufactured glass bakeware, regardless of manufacturer, is made with tempered soda-lime-silicate glass. This is because, on the rare occasions when tempered soda-lime-silicate does break, it tends to break into small pieces without sharp edges. Tempered or heat-strengthened bakeware is designed to strengthen the glass to be more durable and stronger than other glass products. A similar, although not identical tempering process is used for other glass products where safety is also important, such as automobile windows, sliding glass doors, and shower doors. As a result of this tempering process, when tempered bakeware breaks, similar to other tempered safety glass products, it breaks into a many pieces, most relatively small, although some may be larger. Unlike non-tempered glass products, the tempered broken pieces generally lack sharp edges, resulting in a lower likelihood of severe cuts from the broken glass.

But when a product fails, it releases a small amount of energy, which can result in a loud sound and the glass can travel outward.

Three primary risks associated with using glassware for cooking:

  • Breakage due to a sudden temperature change applied to the glassware.
  • Breakage due to impact if the glassware is dropped or knocked against a hard object.
  • Burning when handling hot bakeware.

What causes glass bakeware to break?

Glass bakeware is a healthier alternative to metal bakeware because no hazardous materials leach into your food, and it helps to retain moisture and cooks more evenly than metal bakeware. However, like all glass, it can break. Anchor Hocking and Pyrex bakeware are safe when their care and use instructions are followed. Regardless of safety measures taken by both companies to strengthen and ensure the quality of their products, misuse can lead to failure of the bakeware.

Anchor Hocking states that the vast majority of failures are due to mishandling or improper care of the product. The misuse often happens over time, and the actual failure may occur at a later date. A few examples of mishandling are (2):

  • Scouring or improperly cleaning the bakeware.
  • Causing severe thermal shock by adding liquid to a hot dish, placing a hot dish into dishwater, or placing  a hot dish directly on a countertop, rather than using pot holders, pad or trivet.
  • Discarding chipped, cracked, or noticeably scratched bakeware products.
  • Hard hits or impacts occuring during usage, washing, or storing.
  • Cooking at a higher temperature than 425 degrees F.
  • Using glass bakeware on a stove top, or in a broiler, or toaster oven.
  • Placing glass bakeware on a recently used or still warm stovetop burner.

All glass, whether soda lime or borosilicate, can experience thermal breakage if exposed to sudden or uneven temperature changes. Avoid the most common causes of thermal breakage by following four simple rules (2, 5):

  1. Always place hot glass bakeware on a dry, cloth potholder or towel. Never place hot glass bakeware on top of a stove, metal trivet, damp potholder or towel, or directly on a countertop or other cold or wet surface, or in a sink.
  2. Never put glass bakeware directly on a heat source such as a burner, hot range, grill, or under a broiler or in a toaster oven.
  3. Always allow the oven to fully preheat before placing glass bakeware in the oven.
  4. Always cover the bottom of the glass bakeware dish with liquid before cooking meat or vegetables. The liquid, whether chicken or vegetable stock, apple juice, or water, will keep the temperature of the baking dish even and your food moist and tender.

Follow these warnings from Pyrex and World Kitchen LLC to reduce the risk of personal injury or property damage, as well as, glassware breaking or shattering immediately or later (5):

  • Do not add liquid to hot glassware. This can cause a sudden temperature change.
  • If using a dish in a microwave, do not use browning elements, and avoid overheating oil or butter.
  • Do not take dishes directly from the freezer to the oven or vice versa.
  • Inspect your glassware for chips, cracks, and scratches. Discard items with such damage.
  • To avoid risks associated with glass dishes, consider using metal bakeware for conventional and convection ovens.
  • Avoid sudden temperature changes to glassware. DO NOT add liquid to hot glassware; place hot glassware on a wet or cool surface, directly on countertop or metal surface, or in sink; or handle hot glassware with wet cloth. Allow hot glassware to cool on a cooling rack, potholder or dry cloth. Be sure to allow hot glassware to cool as provided above before washing, refrigerating or freezing.
  • Oven must be preheated before inserting glassware.
  • DO NOT use on or under a flame or other direct heat source, including on a stove top, under a broiler, on a grill or in a toaster oven.
  • Add a small amount of liquid sufficient to cover the bottom of the dish prior to cooking foods that may release liquid
  • Avoid handling hot glassware (including ware with silicone gripping surfaces) without dry potholders.
  • Avoid microwave misuse. DO NOT use glassware to microwave popcorn or foods wrapped in heat-concentrating material (such as special browning wrappers), heat empty or nearly empty glassware in microwave, or overheat oil or butter in microwave (use minimum amount of cooking time).
  • Be careful when handling broken glass because pieces may be extremely sharp and difficult to locate.
  • Handling your glassware without an appropriate degree of care could result in breakage, chipping, cracking or severe scratching. DO NOT use or repair any glassware that is chipped, cracked or severely scratched.
  • DO NOT drop or hit glassware against a hard object or strike utensils against it.

To reduce the risk of glass bakeware shattering:

  • Read and save the safety instructions on the product’s packaging.
  • Instruct all family members in the proper care and use of glass bakeware to maintain its integrity and safety.
  • Always exercise care when using glass products, especially when cooking food at high temperatures.
  • Use appropriate protection for hands, such as potholders or gloves, when handling any hot glassware.

References:

  1. Anchor Hocking Consumer Affairs Department: Allows consumers to ask any questions about using tempered glass bakeware. Contact information for the Consumer Affairs Department: Anchor Hocking, 519 Pierce Avenue, Lancaster, OH 43130 (consumer@anchorhocking.com). Hotline Telephone: 1- 800-562-7511 ext.2478.
  2. “Anchor Hocking’s Safety Record.” Complete Care and Use Instructions are available  at http://www.anchorhocking.com/Bakeware_Facts.html.
  3. “Borosilicate Glass.” Wikipedia, The Free Encyclopedia. 01/28/12.
  4. “Glass Bakeware that Shatters.” Consumer Reports. Yonkers, New York. January 2011. pp. 44-48.
  5. “Glassware Safety and Usage Instructions.” (Source: “Pyrex Products-Making Cooking a Little Easier.” www.pyrexware.com)
  6. “Pyrex.” Wikipedia, The Free Encyclopedia. 02/22/12.
  7. Wolf, Barbara.”Statement to ABC News From Anchor Hocking.” Discussed on Good Morning America: 12/07/10. Originally announced by Barbara Wolf, Senior Manager, Marketing Communications, Anchor Hocking regarding January 2011 article in Consumer Reports on Tempered Glass Bakeware on 12/06/10.

 

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Safety Concerns With Glass Bakeware

by Diane, M.P.H, M.S.

In recent years there have been several reports of glass bakeware unexpectedly shattering and, in some cases, causing serious injury. The number of consumers who have reported that their Anchor Hocking or Pyrex glassware broke unexpectedly is small compared to the billions of pieces of Anchor Hocking and Pyrex glassware safely and reliably used in American kitchens for generations. However, cooks and their families must heed certain precautions to reduce the risk of serious personal injury or property damage when using any glass bakeware (4).

 

Glass bakeware before 1980:

In 1915, Corning Glass Works introduced Pyrex kitchenware made with borosilicate glass, a type of glass made with silica and boron oxide. Borosilicate glass had first been made by the German chemist and glass technologist Otto Schott in 1893, 22 years before Corning produced the Pyrex brand (3, 6).

Borosilicate glass is known for being more resistant to thermal shock and less affected by thermal expansion or stress than any other common glass. Consequently, it is commonly used for the construction of reagent bottles used in laboratories. Borosilicate glass is sold under such trade names as Pyrex and Simax (3).

For years, cooks have safely used billions of pieces of Anchor Hocking and Pyrex glass bakeware made from borosilicate in the kitchen. Such kitchenware is generally durable, reliable, safe, and convenient for baking, serving, and storing leftovers, all in the same dish, when used according to the manufacturer’s directions.

Glass bakeware after 1980:

While European glass bakeware has always been and still is made from borosilicate, a change took place in the American glassware industry during the early 1980s. Tighter U.S. air pollution regulations and the need to reduce energy consumption caused a shift from using borosilicate to soda lime for the manufacture of glass bakeware, according to Philip Ross, a glass industry consultant in Laguna, Niguel, California. To comply with these regulations and still produce a safe and durable product, the Anchor Hocking Company changed its manufacturing process of glass bakeware, about 30 years ago, from annealed borosilicate to tempered soda-lime-silicate. Although Corning Incorporated began making some Pyrex glassware from soda lime during the 1940’s, older, clear-glass Pyrex manufactured by Corning before 1998 and Pyrex laboratory glassware has always been made of borosilicate glass (6). The European manufacturer of Pyrex, Arc International, still uses borosilicate glass in its Pyrex glass kitchen products; however, the U.S. manufacturer of Pyrex kitchenware uses tempered soda-lime glass. Therefore, Pyrex can refer to either soda-lime glass or borosilicate glass when discussing kitchen glassware, while Pyrex, Bomex, Duran, TGI and Simax all refer to borosilicate glass when discussing laboratory glassware.

 

In 1998, World Kitchen, a U.S. company based in Rosemont, Illinois, purchased the Pyrex consumer products business from Corning Incorporated. World Kitchen claims that it did not alter the product composition for Pyrex glass bakeware, has always manufactured Pyrex glass bakeware in the U.S., uses the same soda lime plant in Charleroi, Pennsylvania, to make Pyrex glass bakeware that Corning Incorporated used, and has not changed the manufacturing process or soda lime composition.

Pyrex glass cookware manufactured by World Kitchen is made of tempered soda-lime glass instead of borosilicate. World Kitchen supports this change, because soda-lime glass is cheaper to produce, the most common form of glass used in U.S. bakeware, and has higher mechanical strength than borosilicate — making it more resistant to breakage when dropped, which the company claims is the most common cause of breakage in glass bakeware. However, unlike borosilicate, it is not as heat-resistant (6).

The differences between Pyrex products depending on manufacturer have led to safety issues. The Consumer Product Safety Commission has stated that from 1998 to 2007, almost 12,000 people went to emergency rooms for treatment of injuries from glass bakeware that was dropped and broken, or shattered during use. The Commission has also received complaints that World Kitchen-produced Pyrex glassware has shattered at high temperatures. While shattering at high temperatures may be less common than breakage from being dropped, it poses a greater threat to consumers, since the glassware may break without warning. Consumer Reports magazine reviewed these complaints and determined that all of the bakeware users had assumed their bakeware would have the same characteristics and strength as the older borosilicate counterparts (4, 6).

Borosilicate versus tempered soda-lime glass:

While both borosilicate and soda lime are appropriate compositions for glass bakeware, heat-strengthened soda lime is more resistant to “impact breakage” – the far more likely cause of consumer injury, according to national emergency room data.

While more resistant to heat and thermal shock than other types of glass, borosilicate glass can still crack or shatter when subjected to rapid or uneven temperature variations. When broken, borosilicate glass tends to crack into large pieces rather than shattering. According to the Consumer Product Safety Commission’s National Electronic Injury Surveillance System data, consumers are far more likely to be injured by dropping glass bakeware than from breakage caused by sudden or uneven temperature changes.

Today, all U.S. manufactured glass bakeware, regardless of manufacturer, is made from tempered soda-lime-silicate glass. This is because, on the rare occasions when it does break, it tends to break into small pieces without sharp edges. Tempered or heat-strengthened bakeware is designed to strengthen the glass to be more durable and stronger than other glass products. A similar, although not identical tempering process is used for other glass products where safety is also important, such as automobile windows, sliding glass doors, and shower doors. As a result of this tempering process, when tempered bakeware breaks, similar to other tempered safety glass products, it breaks into a number of pieces, most relatively small, although some may be larger. Unlike non-tempered glass products, these pieces generally lack sharp edges when it does break, resulting in a lower likelihood of severe cuts from the broken glass. But when a product fails, it releases a small amount of energy, which can result in a loud sound and the glass can travel outward.

 

Three primary risks associated with using glassware for cooking:

  • Breakage due to a sudden temperature change applied to the glassware.
  • Breakage due to impact if the glassware is dropped or knocked against a hard object.
  • Burning when handling hot bakeware.

What causes glass bakeware to break?

Glass bakeware is a healthier alternative to metal bakeware because no hazardous materials leach into your food, and it helps to retain moisture and cooks more evenly than metal bakeware. However, like all glass, it can break. Anchor Hocking and Pyrex bakeware are safe when their care and use instructions are followed. Regardless of safety measures taken by both companies to strengthen and ensure the quality of their products, misuse can lead to failure of the bakeware.

Anchor Hocking states that the vast majority of failures are due to mishandling or improper care of the product. The misuse often happens over time, and the actual failure may occur at a later date. A few examples of mishandling are (2):

  • Scouring or improperly cleaning the bakeware.
  • Causing severe thermal shock by adding liquid to a hot dish, placing a hot dish into dishwater, or placing  a hot dish directly on a countertop, rather than using pot holders, pad or trivet.
  • Discarding chipped, cracked, or noticeably scratched bakeware products.
  • Hard hits or impacts occuring during usage, washing, or storing.
  • Cooking at a higher temperature than 425 degrees F.
  • Using glass bakeware on a stove top, or in a broiler, or toaster oven.
  • Placing glass bakeware on a recently used or still warm stovetop burner.

All glass, whether soda lime or borosilicate, can experience thermal breakage if exposed to sudden or uneven temperature changes. Avoid the most common causes of thermal breakage by following four simple rules (2, 5):

  1. Always place hot glass bakeware on a dry, cloth potholder or towel. Never place hot glass bakeware on top of a stove, metal trivet, damp potholder or towel, or directly on a countertop or other cold or wet surface, or in a sink.
  2. Never put glass bakeware directly on a heat source such as a burner, hot range, grill, or under a broiler or in a toaster oven.
  3. Always allow the oven to fully preheat before placing glass bakeware in the oven.
  4. Always cover the bottom of the glass bakeware dish with liquid before cooking meat or vegetables. The liquid, whether chicken or vegetable stock, apple juice, or water, will keep the temperature of the baking dish even and your food moist and tender.

Follow these warnings from Pyrex and World Kitchen LLC to reduce the risk of personal injury or property damage, as well as, glassware breaking or shattering immediately or later (5):

  • Do not add liquid to hot glassware. This can cause a sudden temperature change.
  • If using a dish in a microwave, do not use browning elements, and avoid overheating oil or butter.
  • Do not take dishes directly from the freezer to the oven or vice versa.
  • Inspect your glassware for chips, cracks, and scratches. Discard items with such damage.
  • To avoid risks associated with glass dishes, consider using metal bakeware for conventional and convection ovens.
  • Avoid sudden temperature changes to glassware. DO NOT add liquid to hot glassware; place hot glassware on a wet or cool surface, directly on countertop or metal surface, or in sink; or handle hot glassware with wet cloth. Allow hot glassware to cool on a cooling rack, potholder or dry cloth. Be sure to allow hot glassware to cool as provided above before washing, refrigerating or freezing.
  • Oven must be preheated before inserting glassware.
  • DO NOT use on or under a flame or other direct heat source, including on a stove top, under a broiler, on a grill or in a toaster oven.
  • Add a small amount of liquid sufficient to cover the bottom of the dish prior to cooking foods that may release liquid
  • Avoid handling hot glassware (including ware with silicone gripping surfaces) without dry potholders.
  • Avoid microwave misuse. DO NOT use glassware to microwave popcorn or foods wrapped in heat-concentrating material (such as special browning wrappers), heat empty or nearly empty glassware in microwave, or overheat oil or butter in microwave (use minimum amount of cooking time).
  • Be careful when handling broken glass because pieces may be extremely sharp and difficult to locate.
  • Handling your glassware without an appropriate degree of care could result in breakage, chipping, cracking or severe scratching. DO NOT use or repair any glassware that is chipped, cracked or severely scratched.
  • DO NOT drop or hit glassware against a hard object or strike utensils against it.

To reduce the risk of glass bakeware shattering:

  • Read and save the safety instructions on the product’s packaging.
  • Instruct all family members in the proper care and use of glass bakeware to maintain its integrity and safety.
  • Always exercise care when using glass products, especially when cooking food at high temperatures.
  • Use appropriate protection for hands, such as potholders or gloves, when handling any hot glassware.

References:

  1. Anchor Hocking Consumer Affairs Department: Allows consumers to ask any questions about using tempered glass bakeware. Contact information for the Consumer Affairs Department: Anchor Hocking, 519 Pierce Avenue, Lancaster, OH 43130 (consumer@anchorhocking.com). Hotline Telephone: 1- 800-562-7511 ext.2478.
  2. “Anchor Hocking’s Safety Record.” Complete Care and Use Instructions are available  at http://www.anchorhocking.com/Bakeware_Facts.html.
  3. “Borosilicate Glass.” Wikipedia, The Free Encyclopedia. 01/28/12.
  4. “Glass Bakeware that Shatters.” Consumer Reports. Yonkers, New York. January 2011. pp. 44-48.
  5. “Glassware Safety and Usage Instructions.” (Source: “Pyrex Products-Making Cooking a Little Easier.” www.pyrexware.com)
  6. “Pyrex.” Wikipedia, The Free Encyclopedia. 02/22/12.
  7. Wolf, Barbara.”Statement to ABC News From Anchor Hocking.” Discussed on Good Morning America: 12/07/10. Originally announced by Barbara Wolf, Senior Manager, Marketing Communications, Anchor Hocking regarding January 2011 article in Consumer Reports on Tempered Glass Bakeware on 12/06/10.

 

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Dancing: Fitness the Fun Way!

by Diane, M.P.H, M.S.

Young ballroom dancers in formal costumes posing against a solid background in a studio Stock Photo - 9621450

For thousands of years, dance has been an important part of celebrations, customs, and rituals in many cultures throughout the world. The universal appeal of dance is due to it’s ability to brighten people’s monotonous lives, be enjoyed by virtually any age group, unite individuals from different backgrounds, cultures, and generations, inspire new romances or rekindle old ones, provide an outlet for one’s energy and creativity, as well as, an exhilarating mind-body workout, and thereby improve one’s health and sense of well-being. Whether it’s ballet, ballroom, belly, clogging, country, folk, hip hop, jazz, Latin, square, step, tap, wheelchair, or zumba dancing, people of all ages and physical abilities can benefit from the magical and transforming effect of dance movements and the wonderful music to which they are done.

Ballroom dancing, in particular, is a perfect combination of physical and low-impact aerobic activity, range of motion exercise, social interaction, and mental stimulation. Regardless of your ability level, dancing will help you to improve your health, flexibility, muscle tone, mental outlook, social life, and enjoyment of leisure.

Dancing:

  • Is fun.
  • Improves your cardiovascular system.
  • Improves your muscle tone, strength, and endurance.
  • Improves your coordination and balance, which can prevent accidents and falls.
  • Keeps you fit and flexible.
  • Helps to strengthen your bones and reduce your risk of osteoporosis.
  • Helps to reduce your risk of chronic diseases like cancer, diabetes, high blood pressure, heart disease, and depression.
  • Builds self confidence.
  • Increases self esteem.
  • Improves your spatial awareness.
  • Enhances an overall sense of well-being and promotes a positive outlook.
  • Improves your posture.
  • Can help you lose weight.
  • Helps you to meet new people.
  • Improves your social skills.
  • Provides a temporary escape from normal daily activities, a chance to relax, relieve stress, and have a great time.
  • Helps a man to become a better, more considerate and precise leader.
  • Helps a lady to become a better, more attentive and desirable dance partner.

 

Full length image of a happy retired couple enjoying a dance together on white Stock Photo - 5925354

 

 

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Heart-Healthy Popcorn

by Diane, M.P.H, M.S.

Popcorn, or popping corn, is corn (maize) which expands from the kernel and puffs up when heated. Corn is able to pop because, like sorghum, quinoa, and millet, its’ kernels have a hard, moisture-sealed hull and a dense starchy interior. This allows pressure to build inside the kernel until an explosive “pop” results. Some strains of corn are now cultivated specifically as popping corns.

There are many techniques for popping corn. Commercial large-scale popcorn machines were invented by Charles Cretors in the late 19th century. Many small-scale home methods for popping corn also exist, with the most popular in the United States being prepackaged (7).

In addition to being a popular snack food, popcorn also has non-food applications, ranging from holiday decorations to packaging materials.

 

History:

Popcorn was first discovered thousands of years ago by Native Americans. It is one of the oldest forms of corn: evidence of popcorn dating as early as 4700 B.C. was found in Peru and 3600 B.C. in New Mexico. Popcorn kernels have also been found in the remains of Central American settlements dating back almost 7000 years (7, 8, 12)!

The English who came to America in the 16th and 17th centuries learned about popcorn from Native Americans.

During the Great Depression, popcorn was relatively cheap at 5–10 cents a bag and became popular. While other businesses failed, the popcorn business thrived and became a source of income for many struggling farmers. During World War II, sugar rations reduced candy production, causing Americans to eat three times more popcorn than they had before.

At least six localities (all in the Midwestern United States) claim to be the “Popcorn Capital of the World”:

  • Ridgway, Illinois
  • Valparaiso, Indiana
  • Van Buren,Indiana
  • Schaller, Iowa
  • Marion, Ohio
  • North Loup, Nebraska

The United States Department of Agriculture (U.S.D.A.) states that most corn used for popcorn production is specifically planted for this purpose and is grown in Nebraska and Indiana, with increasing area in Texas (13).

As the result of an elementary school project, popcorn became the official state snack food of Illinois (4)!

 

Nutritional value:

Air-popped popcorn is a wonderful whole grain snack that is naturally high in dietary fiber, low in calories and fat (20 calories and 1 gram of fat in 1 cup of air-popped corn), and contains no sodium, sugar, cholesterol, saturated animal fat, or trans fat. However, how we pop the corn kernels and what we add to season the popcorn can turn this healthy snack into an unhealthy one high in calories, fat, and sodium. If you want to eat a healthier popcorn snack, keep it as simple and natural as possible.

According to “Jolly Time: American’s Best Yellow Pop Corn,” one serving (2 tablespoons of unpopped corn kernels) should yield about 5 cups of air-popped popcorn containing a total of 110 calories and 7 grams of fiber, or 20 calories and 1 gram of fiber per cup of air-popped popcorn (1). I have not  been so lucky. Usually, a half cup of this or other brands of unpopped corn cooked in my microwave produces about 4 cups (1 quart) when popped.

 

Nutrition Facts: Popcorn, No Additives (1):

Serving Size: 2 Tbsp. (33 g) Unpopped or 1 Cup Air-popped

Calories:                                       110                                                                    20

Calories from fat:                        10                                                                     2

Total fat:                                       1 g    (2% Daily Value)                               0 g    (0%)

Saturated fat:                    0 g                                                                    0 g    (0%)

Trans fat:                           0 g                                                                    0 g

Cholesterol:                                0 mg  (0%)                                                     0 mg  (0%)

Sodium:                                       0 mg                                                                 0 mg  (0%)

Total Carbohydrate:                26 g     (9% Daily Value)                              5 g    (2%)

Dietary Fiber:                    7 g     (27% Daily Value)                            1 g    (5%)

Sugar:                                <1 g                                                                    0 g

Protein:                                         4 g                                                                  <1 g

 

Health risks:

Most processed popcorn snacks, especially microwavable varieties, contain chemicals, saturated fats including partially-hydrogenated trans fats, and other unhealthy additives. Microwaveable popcorn represents a special case, since it is designed to be cooked along with its flavoring agents. One of these common artificial-butter flavorants, diacetyl, has been implicated in causing respiratory ailments (3).

Movie theatre popcorn is often enhanced with unhealthy artificial butter, salt, and/or sugar. In the mid-1990s, The Center for Science in the Public Interest (C.S.P.I.) produced a report about “Movie Popcorn” which became the subject of a widespread publicity campaign. The movie theaters surveyed used coconut oil to pop the corn, and then topped it with butter or margarine. The report stated that “a medium-size buttered popcorn contains more fat than a breakfast of bacon and eggs, a Big Mac and fries, and a steak dinner combined.” The practice continues today! For example, according to DietFacts.com, a small popcorn from Regal Cinema Group, the largest theater chain in the United States, still contains 29 g of saturated fat, as much as three Big Macs (6) and the equivalent of a full day-and-a-half’s reference daily intake (2, 5, 10, 11)

Popcorn is included on the list of foods that the American Academy of Pediatrics recommends not serving to children under four, because of the risk of choking. Special “hull-less” popcorn has been developed that offers an alternative for small children and for people with braces or other dental problems who may otherwise need to avoid popcorn (7).

 

Storage: Store unpopped corn kernels in an air-tight container.

 

Tips to keep popcorn a healthy snack:

  • Choose organic popcorn to reduce your intake of pesticide residues: Conventional (non-organic)  popcorn has been listed on the Food and Drug Administration’s (F.D.A.) top ten of the most commonly contaminated foods with pesticides and chemicals.
  • Learn to pop your own popcorn and avoid the microwave packets (There are still health concerns about microwave popcorn packets and the chemicals added to promote popping and less sticking): (1) Use an electric air popper to eliminate the need for oil or fat. Always follow the manufacturer’s directions. (2) If you have a microwave, but no air popper, an easy and healthy way to pop corn kernels is in a paper lunch bag, in the microwave. Pour about 1/4 -1/3 cup of popcorn kernels into the bag. Fold the top of the bag a few times, or use a small piece of tape to secure the folded top, leaving plenty of room in the rest of the bag for popping. Allow about 2-3 minutes for popping, depending upon the wattage of your microwave oven. Stop the microwave when the popping sounds slow down considerably but are not finished, or the popcorn may start to burn. Pour popcorn into a bowl and add desired toppings. The bag may be reused. (3) No butter or oil is necessary for popping when a wire popper is used over coals or the stove. This method work best for 1/4 cup of corn kernels at a time. (4) To make popcorn the old-fashioned way, heat a large pan on top of the stove, dry or with about 2-3 tablespoons of olive oil (the kernels will pop better with heated oil). Add 1/4 to 1/3 cup corn kernels, place a lid on the pot, and shake gently back and forth, with one hand holding the pan handle and one holding the lid to keep them together, over medium-high heat. Allow steam to escape from the popping kernels. Remove the pan from heat as soon as popping stops, and pour the popped kernels into a large bowl. Season to taste.
  • Avoid adding butter, salt, or artificial flavorings to popcorn
  • Use healthier popcorn toppings: (1) In place of butter or salt, try adding herbs, salt-free spices or seasoning. Stir in some curry or garlic powder, rosemary and black pepper (my favorite), or your favorite mixture of natural spices. (2) For spicy or chili-flavored popcorn, add cayenne, or salt-free chili seasoning, or chili-flavored oil. (3) Use olive oil in place of butter. Otherwise, use unsalted butter in moderation. Olive oil is a healthier alternative to butter, as it contains no hydrogenated oils or trans fats, yet still tastes delicious and buttery. Stir olive oil (or melted organic butter) into popcorn first to help seasonings stick. (4) The nutty flavor of cheese and butter (without the fat) can be gotten by sprinkling popcorn with some nutritional yeast. Nutritional yeast provides B vitamins and is an easy and delicious way to make your popcorn snack more healthy.
  • For sweetened popcorn, drizzle a bit of agave nectar, honey, or maple syrup over the popped kernels and stir: Just remember that while these sweeteners are relatively healthy in moderation, they are still metabolized by the body as sugar.
  • Use olive oil or water, instead of butter (a source of artery-clogging, saturated animal fat), to help your toppings stick to popcorn. Place a bit of water in a clean spray bottle with a fine mist sprayer, spritz the popcorn lightly, and stir in or sprinkle on your healthy toppings.
  • Healthy trail mix to go: Mix plain popcorn with nuts, dried fruits (e.g., raisins, apricots, dates, figs), coconut, granola, and/or vegan chocolate chips, for a delicious snack.

 

Shake popcorn with one or more of the following seasonings in a large paper bag to make mixing easy:

  • 1 tablespoon extra-virgin olive oil
  • Black pepper
  • 1/4 teaspoon ground cinnamon
  • Curry powder
  • 2 tablespoons grated Parmesan cheese
  • 1/4 teaspoon ground red pepper
  • 1/4 teaspoon finely chopped rosemary, with or without freshly ground black pepper
  • 1/2 teaspoon garlic powder with or without black pepper
  • 1/2 teaspoon paprika
  • Chopped, unsalted nuts
  • Dried fruits like natural raisins, apricots, dates, figs, coconut
  • Granola
  • Toasted sesame seeds
  • Wheat germ, ground flax seeds, or nutritional yeast


Rachel Ray’s “Sweet Sesame Five-Spice Popcorn” Recipe (9):

Used extensively in chinese cooking, this pungent mixture of five ground spices usually consists of equal parts of cinnamon, cloves, fennel seed, szechuan peppercorns. Prepackaged five-spice powder is available in Asian markets and most supermarkets.

Total time: 10 minutes

Prep: 2 minutes

Cook: 8 minutes

Serves 4-6

Ingredients:

  • 1/2 cup unpopped corn kernels
  • 1/4 cup sugar (I would use less)
  • 1/4 cup vegetable oil
  • 1 teaspoon five-spice powder
  • 1 teaspoon salt (I would use less)
  • 1 tablespoon toasted sesame seeds

Directions:

Place unpopped corn kernels, sugar, oil, five-spice powder, and salt in a large kettle or pot with a tight-fitting lid over medium heat. When corn begins to pop, shake the pot constantly. When popping slows, remove from heat, sprinkle with sesame seeds, and transfer popped kettle corn to a bowl.

 

References:

  1. “Jolly Time: American’s Best Yellow Pop Corn.” Popcorn product produced by American Pop Corn Company, Sioux City, Iowa, 51102. 2010.
  2. FDA (Food and Drug Administration) Daily Reference Values.” Fda.gov. 01/13/10. Retrieved 01/20/10.
  3. Geis, Sonya. “Flavoring Suspected in Illness: California Considers Banning Chemical Used in Microwave Popcorn.” The Washington Post. 05/07/07.
  4. “Governor Signs Official Snack Bill: School Project Becomes Law.” (Press release). Office of the Governor: Rod R. Blagojevich-Governor (08/04/03). Illinois Government News Network. Retrieved 08/25/07.
  5. Grimes, William. “How About Some Popcorn With Your Fat?” The New York Times. Published 05/01/94. Retrieved 01/20/10.
  6. McDonald’s Corporation Nutritional Information.
  7. “Popcorn.” Wikipedia the Free Encyclopedia. 02/15/12.
  8. “Popcorn Was Popular in Ancient Peru, Discovery Suggests.” History.com. 01/20/12.
  9. Ray, Rachel. “Sweet Sesame Five-Spice Popcorn.” Rachaelray.com: Rachel Ray’s Official Website. (Source: www.rachaelray.com/recipe.php?recipe_id=1635).
  10. “Regal Cinemas Nutrition Information.” Dietfacts.com. 10/06/04. Retrieved 01/20/10.
  11. “Regal Entertainment: About Us.” Regmovies.com. Retrieved 01/20/10.
  12. “Study suggests ancient Peruvians ‘ate popcorn’.” BBC News. 01/19/12. Retrieved 01/26/12.
  13. United States Department of Agriculture-1982 Popcorn Report.”

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Wisdom Through the Ages

by Diane, M.P.H, M.S.

In Greek mythology and religion, Athena (also called Athene, Pallas Athena) was known as the goddess of wisdom, divine intelligence, courage, inspiration, civilization, law and justice, fair warfare, mathematics, strength, strategy, the arts, crafts, and skill. Her Roman incarnation, Minerva, embodied the same traits. Although Athena was also considered a goddess of war strategy, she disliked fighting without purpose and preferred to use wisdom to settle predicaments. Her parents were Zeus and Metis, and she lived on Mount Olympus.

Aeschylus 525-456 B.C. (Earliest writer of Greek tragedy who wrote 80 plays for theatre):

“A peoples’ voice is a mighty power.”

Archimedes 287?-212 B.C. (Greek mathematician and inventor):

“Eureka! I have found it.”

Aristotle 384 B.C.-322 B.C. (Greek philosopher and polymath, student of Plato, teacher of Alexander the Great, who wrote about physics, metaphysics, poetry, theater, music, logic, rhetoric, linguistics, politics, government, ethics, biology, and zoology. Focused on morality and aesthetics, logic and science, politics and metaphysics):

  • “Pleasure in the job puts perfection in the work.”
  • “The whole is more than the sum of its parts.”
  • “The worst form of inequality is to try to make unequal things equal.”
  • “Those who educate children well are more to be honored than they who produce them; for these only gave them life, those the art of living well.”
  • “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Cleovoulos (Cleobulus) of Rhodes 6th century B.C. (Greek poet, a native of Lindos, and one of the Seven Sages of Greece):

  • “Pan metrion ariston”: “Everything in moderation,” “All in good measure,” “Everything must have a limit,” “Moderation in all things.”
  • “Pan metron ariston”: “πάν μέτρον άριστον” from Phillipians 4:5 reads: “Let your moderation be known to all men.” The phrase best known in Greek culture for “everything in moderation.” The line “Moderation in all things” from Andria, written in the second century B.C. by the Roman playwright Terence, echoes the “Golden Mean” emphasized two centuries earlier by Aristotle. But the concept of moderation as a means to a virtuous life is believed to have been inspired by the Seven Sages (c650-c550 B.C.), including Thales, Solon, Periander, Cleobulus, Chilon, Bias and Pittacus, who as a group and individually are credited for many sayings throughout antiquity.

Diocenes (Democracy):

“The most beautiful thing in the world is freedom of speech.”

Epictetus A.D. 55-c. 135 (Greek philosopher associated with the Stoics):

  • “Be careful to leave your sons well instructed rather than rich, for the hopes of the instructed are better than the wealth of the ignorant.”
  • “First learn the meaning of what you say, and then speak.”
  • “He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.”
  • “Nothing great is created suddenly, any more than a bunch of grapes or a fig. If you tell me that you desire a fig. I answer you that there must be time. Let it first blossom, then bear fruit, then ripen.”
  • “We have two ears and one mouth so that we can listen twice as much as we speak.”
  • “We should not moor a ship with one anchor, or our life with one hope.”
  • “When we are offended at any man’s fault, turn to yourself and study your own failings. Then you will forget your anger.”

Herophilos 335-280 BC (Greek physician born in Chalcedon who spent the majority of his life in Alexandria, was the first scientist to systematically perform scientific dissections of human cadavers, is considered to be the first anatomist and an early pioneer of the Scientific Method. Herophilos recorded his findings in over nine works which are all lost. Together with Erasistratus, he is regarded as a founder of the great medical school of Alexandria.):

“When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.”

Homer 800-700 B.C.? (Ancient Greek poet who wrote The Iliad and The Odyssey):

“Two heads are better than one.”

Menander 342?-291? B.C. (Greek playwright who wrote over 100 comedies, noted for plot construction, characterization, clear style, and sympathetic view of humanity.):

“He who labors diligently need never despair, for all things are accomplished by diligence and labor.”

The Oracle of Delphi:

“Miden agan.” (“Exaggerate nothing”)

Pindar 522?-443? B.C. (Greatest lyric poet of ancient Greece):

“Every gift, though it be small, is in reality great if given with affection.”

Pythagoras 570-495 B.C. (Ionian Greek philosopher, mathematician, and scientist, who is best known for the Pythagorean theorem which bears his name, a theorem in geometry that states that in a right-angled triangle the area of the square on the hypotenuse [the side opposite the right angle] is equal to the sum of the areas of the squares of the other two sides—that is, a2 + b2 = c2.):

“Do not say a little in many words, but a great deal in a few.”

Simonides 556-468 B.C. (Greek lyric poet and “one of the wisest of men” who had a tolerant, humanistic outlook that celebrated ordinary goodness and recognized the immense pressures that life places on human beings; inventor of a system of mnemonics, as well as, some letters of the Greek alphabet [ω, η, ξ, ψ ]). He is popularly associated with epitaphs commemorating fallen warriors):

“Painting is silent poetry and poetry is a speaking picture.”

Socrates 470-399 B.C. (Classical Greek Athenian philosopher credited as one of the founders of Western philosophy and renowned for his contribution to the field of ethics, epistemology, logic, Socratic irony, and Socratic method. The latter remains a commonly used tool in many discussions, and is a type of pedagogy in which questions are asked not only to draw individual answers, but also to encourage fundamental insight into the issue at hand):

  • “Virtue is when you avoid exaggerations.”
  • “By all means, marry. If you get a good wife, you’ll become happy; if you get a bad one, you’ll become a philosopher.”
  • “Employ your time in improving yourself by other men’s writings, so that you shall gain easily what others have labored hard for.”
  • “False words are not only evil in themselves, but they infect the soul with evil.”

Solon 638– 558 B.C. (Athenian statesman, lawmaker, poet, and one of the Seven Sages of Greece,remembered for his efforts to legislate against political, economic, and moral decline in ancient Athens, and credited with having laid the foundations for Athenian democracy.):

“Reprove thy friend privately, commend him publicly.”

Charles-Louis de Secondat Montesquieu 1721:

“Men are like plants–they never grow happily unless they are well cultivated.”

François-Marie Arouet Voltaire 1694-1778 (French author, humanist, rationalist, & satirist, who supported the toleration of other religions and ethnicities):

“Those who can make you believe absurdities can make you commit atrocities.”

Benjamin Franklin 1706-1790 (Writer, philosopher, scientist, politician, patriot, Founding Father, inventor, publisher. Helped with the founding of the United States of America and changed the world with his discoveries about electricity. His writings such as Poor Richards’ Almanac have provided wisdom for 17 years to the colonies.)

“If you fail to plan, you are planning to fail.”

Ralph Waldo Emerson 1803-1882 (American essayist, lecturer, and poet):

“Happiness is a perfume you cannot pour on others without getting a few drops on yourself.”

Mohandas (Mahatma) Gandhi 1869-1948 (The father of India who helped free India from British control through nonviolent resistance):

  • “An eye for an eye leaves the whole world blind.”
  • “Be the change that you wish to see in the world.”
  • “Earth provides enough to satisfy every man’s needs, but not every man’s greed.”
  • “I object to violence because when it appears to do good, the good is only temporary; the evil it does is permanent.”
  • “The best way to find yourself is to lose yourself in the service of others.”
  • “The future depends on what you do today.”
  • “The greatness of a nation and its moral progress can be judged by the way its animals are treated.”
  • “The weak can never forgive. Forgiveness is the attribute of the strong.”
  • “There is no way to peace. Peace is the way.”
  • “What we are doing to the forests of the world is but a mirror reflection of what we are doing to ourselves and to one another.”
  • “Where there is love there is life.”

“Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.”

Dalai Lama (A high “lama” [teacher, guru] in the Gelug or “Yellow Hat” branch of Tibetan Buddhism. Traditionally, the Dalai Lama is thought of as the latest reincarnation of a series of spiritual leaders who have chosen to be reborn, in order to enlighten others.):

“Just because ‘everyone is doing it’ doesn’t make it right. Just because ‘no one is doing it’ doesn’t make it wrong.”

Anonymous:

  • “The giant oak is an acorn that held it’s ground.”
  • “Without bridges we would all be islands.”

Marya Mannes 1904-1990 (Author, journalist and critic who wrote More in Anger: 1958):

  • “The earth we abuse and the living things we kill will, in the end, take their revenge; for in exploiting their presence we are diminishing our future.”
  • “The more people are reached by mass communication, the less they communicate with each other.”
  • “The sign of an intelligent people is their ability to control their emotions by the application of reason.”

Vincent J. Lombardi 1913 – 1970 (American football coach best known as the head coach of the Green Bay Packers during the 1960s):

  • “The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”
  • “The greatest accomplishment is not in never falling, but in rising again after you fall.”
  • “The only place success comes before work is in the dictionary.”
  • “Winners never quit and quitters never win.”

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Spinach and Rice (“Spanakorizo”)

by Diane, M.P.H, M.S.

Spanakorizo (Greek: σπανακόρυζο, “spinach rice”) is a heart-healthy, wholesome, and delicious Greek vegetarian pilaf of spinach and rice which may be served hot or cold, as an accompaniment to main meals such as grilled meats and fish, beans and whole grain bread, or by itself.

Ingredients:

  • 2-4 onions, finely chopped
  • 3/4 cup olive oil
  • 1 tablespoon tomato paste (Add more if desired)
  • 1 pound fresh spinach, washed and cut, or 2 packages frozen spinach
  • About 1 cup water
  • salt (optional) and pepper
  • 1/2 cup raw rice
  • 1 cup parsley or mint or fresh dill, chopped (optional)

Directions for 4-6 servings:

Saute onions in oil until soft. Add tomato paste and spinach and stir. Add water to cover and bring to a boil. Add seasonings. Sprinkle rice on top. Do not stir. Cover and simmer until rice is cooked.

Variations:

  • To above ingredients add 3-4 large sliced tomatoes, or 1 pint cherry or grape tomatoes, or canned diced tomatoes. Saute onions in oil, add tomatoes, and simmer until sauce is thickened. Add spinach, 1 cup rice, parsley, mint, or dill, and water as needed. Cover and simmer until rice is cooked.
  • Chopped fresh carrots may be added when sautéing onions, or stir in frozen mixed vegetables such as corn, peas, carrots, and green beans, before adding rice. Make sure to add just enough water to cover the uncooked rice on top.

 

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Tips to Reduce Your Risk of Cancer

by Diane, M.P.H, M.S.

The Staff of Asclepius (Asklepios) (1, 8, 11):

Asclepius was the son of Apollo and Coronis and a practitioner of medicine in ancient Greek mythology. He became known as the God of Medicine and Healing in the early Greek religion. Asclepius is traditionally depicted as a bearded man wearing a robe that leaves his chest uncovered and holding a staff with his sacred single serpent coiled around it, symbolizing renewal of youth as the serpent casts off its skin. The single serpent staff also appears on a Sumerian vase of c. 2000 B.C. representing the healing god Ningishita, the prototype of the Greek Asklepios.

The Asclepius Wand, often confused with the Caduceus wand of Hermes, is the correct and traditional symbol of the medical profession. The staff, also known as the asklepian, is a rough-hewn knotty tree limb and an ancient symbol associated with astrology, Asclepius, medicine, and healing. Asclepius’ attributes, the snake and staff, sometimes depicted separately in antiquity, are combined in this symbol. Hippocrates himself was a worshipper of Asclepius.

The most famous temple of Asclepius was at Epidaurus in north-eastern Peloponnese. Other healing temples (or asclepieions) were located on the island of Kos, where Hippocrates, the “father of medicine,” may have begun his career, and in Trikala, Gortys (in Arcadia), and Pergamum in Asia.

Cancer is the second-leading cause of death in developed countries, according to the World Health Organization. Research from the National Cancer Institute suggests that cancer may affect one in two men and one in three women at some point in their lives. Many cancer-causing agents have been identified, and at least one-third of all cancer cases are preventable. Prevention is the most cost-effective, long-term strategy for reducing your risk of cancer. By making some basic lifestyle changes, such as exercising, eating healthy, limiting sun exposure, and refraining from alcohol and tobacco use, you can improve your health and prevent most forms of cancer (2).

Tips to reduce your risk of cancer:

  1. Eat more fruits and vegetables (at least 5 servings a day), legumes (beans, lentils, nuts, seeds), and whole grains: These provide vitamins, minerals, antioxidants, and other phytonutrients that promote good health and immunity, fiber for regularity, and help you maintain a healthy weight. When possible, select organic fruits and vegetables to reduce your ingestion of pesticide residues. Exposure to pesticides has been associated with an increased risk of autism, learning disabilities, diabetes, pancreatic cancer, weight gain, Parkinson’s disease and other neurological disorders, and premature births. Avoid foods made with refined white flour, high fructose corn syrup, dextrose, sugar, and modified food starch, such as white bread, pasta, cakes, cookies, sugary pastries, and prepared mixes, since these provide a high glycemic load which increases blood sugar and vascular inflammation. Instead, choose 100% natural, preservative-free, high-fiber whole grains which produce a low glycemic load that does not raise blood sugar and are more heart-healthy.
  2. Eat more leafy green vegetables, such as collard, mustard, and turnip greens, kale, watercress, bok choy, spinach, broccoli rabe, Chinese/Napa cabbage, brussels sprouts, Swiss chard, and arugula: These are wonderful sources of vitamin C, folic acid, calcium, potassium, magnesium, and antioxidants.
  3. Limit your fat intake, particularly saturated animal fat, since high-fat, high-calorie diets increase the risk of obesity, vascular inflammation and damage (atherosclerosis), and cancer.
  4. Avoid “trans fats” like partially hydrogenated vegetable oils (examples: cottonseed, soybean) and tropical oils (examples: coconut, palm): Always read the “Nutrition Facts” label on packages of bread, cakes, cookies, crackers, pita bread, tortillas, wraps, pizza dough, prepared mixes, etc., and examine all the fats listed. If the label lists trans fat as 0 grams, look at the ingredients list for the words “partially hydrogenated.” Any oil that is partially hydrogenated is a trans fat. The Food and Drug Administration (FDA) permits food manufacturers to advertise that their product contains 0 grams of trans fat, as long as each serving provides 0.5 grams of trans fat or less per serving. In other words, a single serving of cookies could have as much as a half gram of trans fat and be labeled “0 trans fats.” Keep in mind that a “single serving” is often less than an average person would eat. Also note that trans fat occurs naturally in saturated animal fat and that saturated fat is unhealthy. Therefore, when choosing foods with “0 grams trans fats,” evaluate the total fat content including the amount of saturated fat. Select foods that have the least amount of saturated fat and that use healthy fats such as olive or canola oil in the product (13).
  5. Reduce your salt intake: Excess sodium irritates and inflames the lining of blood vessels, and raises the risk of high blood pressure, cardiovascular disease, and stomach cancer. Since most of the sodium we consume comes from processed foods and restaurant meals, avoid “convenience”  foods as much as possible, and request that your restaurant meal be prepared without salt, salted seasonings, cheese, or sauces.
  6. Reduce your intake of processed or cured meat, as well as red meat: Processed meats are considered any that have been salted, cured, smoked, or treated with preservatives, and include bacon, deli meats, hot dogs, salami, and sausage. Excess consumption of red and preserved meat has been associated with an increased risk of colorectal, breast, and prostate cancers.
  7. Avoid eating grilled, charred, or burnt food: Grilled, charred, and very well-done meats can contain cancer-causing heterocyclic amines (HCAs), formed when meat is seared at high temperatures, and polycyclic aromatic hydrocarbons, which enter food when it is charcoal-broiled. If you do grill, marinate meat for at least 1 hour before cooking, in a marinade containing antioxident-rich rosemary and thyme. These spices appear to reduce or slow down the formation of HCAs (12).
  8. Limit your ingestion of fish high in contaminants, mercury, polybrominated biphenyls (PBBs), and polychlorinated biphenyls (PCBs): Refer to “Superfoods for Good Health and Weight Loss”on DianeSays.com.
  9. Avoid tobacco, as well as, places where smoking occurs: Tobacco, in the form of cigarettes, chewing tobacco, and snuff, is the most common cause of cancer deaths in developing countries (2). In the United States, cigarette smoking causes about 90% of lung cancer deaths in men and 80% in women. Lung cancer death rates in the United States mirror smoking patterns, with increases in smoking followed by dramatic increases in lung cancer death rates. Smoking also causes cancer of the mouth, esophagus, voice box (larynx), bladder, kidney, pancreas, stomach, cervix, as well as acute myelogenous leukemia. Second-hand smoke has been proven to cause lung cancer in non-smoking adults (4).
  10. Reduce your alcohol intake: Alcohol intake should be limited to no more than two drinks per day for men, and one per day for women, and preferably should be less than this; a drink is defined as one 12-ounce beer, five ounces of wine, or 1.5 ounces of liquor. Moderate or no consumption is best for your heart and overall health and well-being. Alcohol use is a risk factor for many cancers, including cancer of the oral cavity, pharynx, larynx, esophagus, liver, colon, rectum, and breast. Risk of cancer increases with the amount of alcohol consumed. The risk from heavy drinking for several cancer types (e.g. oral cavity, pharynx, larynx and esophagus) substantially increases if the person is also a heavy smoker. For both pre- and postmenopausal breast cancer, the risk starts at less than one drink per day! If you do drink alcohol, do so in moderation.
  11. Avoid vitamin/mineral supplements, unless directed by your doctor to take them: The National Cancer Institute recently reported that vitamin E supplementation has been associated with an increased risk of prostate cancer. It is always better to obtain nutrients naturally from a variety of wholesome, unprocessed foods, rather than pills (5, 9).
  12. Reduce exposure to chemicals, such as deodorants and antiperspirants containing aluminum, perfumes containing phthalates, household cleaning products, chemical pesticides and insecticides, scratched non-stick pans, etc.: Choose more natural, organic products when possible.
  13. Avoid using liquid antibacterial soaps containing “Triclosan” or fabric products containing “Microban,” since these are hormone disruptors which may pose additional negative health effects.
  14. Engage in 20-30 minutes of physical activity each day: Regular physical activity, having a healthy diet, and maintaining a healthy weight can significantly lower your risk of cancer. Take the stairs instead of the elevator, go for a brisk walk or hike, try Tai Chi, yoga, swimming, dancing, or go for a bicycle ride (wearing a helmet of course).
  15. Expose your skin to 20 minutes of sunlight each day, so your body can produce vitamin D naturally: Vitamin D has been associated with improved immunity, decreased cancer risk, and a better sense of well-being. Good food sources include cod liver oil, wild Alaskan salmon, mackerel, sardines, eel, milk fortified with vitamin D, and eggs.
  16. Open windows and ventilate your residence well, after it has been freshly painted or carpeted, treated with chemicals or pesticides, or had it’s hardwood floors sanded or polyurethaned.
  17. Drink at least 8 cups of water each day to lower your risk of bladder cancer: Water dilutes the concentration of cancer-causing agents in the urine and helps to flush them through the bladder and out of the body.
  18. Eat foods naturally rich in calcium, such as non-fat or low-fat yogurt, kefir, and milk: Such foods promote digestive tract health and provide protein, calcium, phosphorus, probiotics in the case of kefir and yogurt, and vitamins A and D when fortified. Additionally, the calcium in these foods appears to lower the risk of new precancerous colon polyps.
  19. Know your personal and family medical history: Some cancers, like breast, colon, ovarian, and possibly others, can be hereditary. Inform your doctor, so that you can receive proper screening, genetic testing if necessary, and guidance on how to reduce your risk (3).
  20. Regular self-exams and professional screening for various types of cancers, such as cancer of the skin, colon, prostate, cervix and breast, can increase your chances of discovering cancer early, when treatment is most likely to be successful: Check your body for any new, unusual, asymmetric, or multi-colored, beauty marks, as well as lumps and puckered skin. Perform a breast self-examination each day. Ask your doctor about the best cancer screening schedule for you, based on your medical history and age.
  21. Avoid excessive sun exposure: Skin cancer is one of the most common kinds of cancer and one of the most preventable. Ultraviolet (UV) radiation, in particular solar radiation, is carcinogenic to humans, causing all major types of skin cancer, such as basal cell carcinoma (BCC), squamous cell carcinoma (SCC) and melanoma. Avoid the sun between 10 a.m. and 4 p.m., when the sun’s rays are strongest. When you do go outside, stay in the shade as much as possible. Wear sunglasses, a broad-rimmed hat, and tightly woven, loose-fitting clothing that covers as much of your skin as possible. Select bright, or dark colors, which reflect more ultraviolet radiation than pastels or bleached cotton. Use generous amounts of a broad-spectrum sunscreen (at least SPF 15) sunscreen when outdoors, and reapply it often. Avoid indoor tanning beds and sun lamps (3).
  22. Use gloves when gardening, washing the car or pet, and handling any household chemicals.
  23. Reduce your exposure to hair dyes, and dyes in general, especially dark or strongly-colored dyes.
  24. Avoid unnecessary x-rays and cat-scans: Radiation is energy in the form of high-speed particles or electromagnetic waves. Exposure to ultraviolet radiation and/or ionizing radiation can cause cancer. The risk is higher the younger an individual is at the time of exposure. Solar ultraviolet radiation exposure increases the risk of nonmelanoma skin cancers, the most common malignancies in human populations. The major sources of exposure to ionizing radiation are medical radiation (including x-rays, computed tomography [CT], fluoroscopy, and nuclear medicine and naturally occurring radon gas in the basements of homes. Ionizing radiation exposure has increased during the last 20 years as a result of the dramatic increase in the use of CT. Exposure to ionizing radiation associated with CT is in the range where carcinogenesis has been demonstrated. Note that damage from radiation exposure is cumulative. High radiation doses, or frequent exposure to radiation, will increase the risk of leukemia, thyroid cancer, and other health problems.
  25. When medical advice is needed or screening tests must be done, choose an experienced, well-trained, and reputable physician with excellent credentials to evaluate your health.
  26. Minimize the use of cell phones and other wireless technology to reduce your exposure to electromagnetic radio waves.
  27. Reduce your exposure to the dry cleaning chemical perchloroethylene (PERC): Wear clothing that can be hand- or machine-washed and dried. For items that must be dry-cleaned, seek establishments that use “organic” methods, wet cleaning, or liquid CO2, which pose fewer health risks. Otherwise, air-out dry cleaned clothing in fresh air for several hours before wearing.
  28. Use stainless steel pans and pots for food preparation and try to limit the use of nonstick cookware and plastics.
  29. Minimize or avoid cooking, microwaving, and storing food in plastic containers whenever possible: Choose stainless steel, ceramic, and glass (“Pyrex” ) cookware and serveware, instead.
  30. Handwash plastic cups, dishes, flatware in the sink, rather than in the dishwasher: The high heat of the dishwater can deteriorate the plastic and allow plasticizers to leach out.
  31. Have your drinking water tested and use the best water filtration system that you can afford: Remember to change the filter as necessary.
  32. Increase your exposure to fresh air as much as possible.
  33. Immunize and avoid high-risk behavior: Some viral infections associated with cancers can be easily prevented through immunization. The World Health Organization warns that certain infections passed on through risky behavior (mainly sexually or through sharing contaminated needles) will increase chances of cancer. These include Human Immunodeficiency Virus (HIV), Hepatitis B and C (liver cancer), and Human Papillomavirus (or HPV). Research has confirmed that HPV spreads through both oral and genital contact, increasing the risk of genital warts, as well as cancer of the oropharyngeal region (malignancies of the tonsils, soft palate, throat, and base of the tongue), cervix, penis and anus. Stay in a monogamous relationship, use condoms, maintain regular dental check-ups including an oral soft-tissue exam, see your doctor for any suspicious, persistent lumps, difficulty swallowing, unexplained weight loss, mouth or ear pain, blisters, sores, ulcers, white patches, or other abnormalities (2, 3).
  34. Try to get 8-10 hours of sleep each night to improve your stamina and immunity.
  35. Support efforts to protect the environment, e.g., aquifers, agricultural and drinking water, air quality, soil, croplands, and food supply, from carcinogens and other toxins: Let your congressmen know that you are against forms of energy production that threaten environmental and human health, like hydraulic fracturing which increases the risk of air and water pollution, environmental degradation, seismic activity, earthquakes, cancer, leukemia and other blood abnormalities, birth defects, miscarriage, asthma, and genetic defects.
  36. Find out what you are being exposed at work: Chemicals in the workplace may increase your risk of developing many types of cancer, including kidney cancer and bladder cancer. If you are exposed to fumes, dust, and/or chemicals at work, you have a legal right to know what you are being exposed to. Gasoline, diesel exhaust, arsenic, beryllium, vinyl chloride, nickel chromates, coal products, mustard gas, and chloromethyl ethers are all carcinogens and can be found in some work environments. Talk to your employer about limiting exposure (2, 3).

Wishing you good health and happiness throughout the New Year!

Sincerely, Diane

References:
  1. “Asclepius.” Wikipedia the free encyclopedia. 01/10/12. (Source: en.wikipedia.org/wiki/Asclepius)
  2. “Cancer prevention.” World Health Organization. Geneva, Switerland. 2012. (Source: www.who.int/cancer/prevention/en)
  3. “Cancer Prevention: 7 tips to reduce your risk.” Mayo Clinic Staff. Mayo Clinic Housecall and Mayo Clinic Health Manager. 08/02/11. (Source: www.mayoclinic.com/health/cancer-prevention/ca00024)
  4. “Cancer Prevention and Control: Other Ways to Reduce Cancer Risk.” Centers for Disease Control and Prevention. 02/10/11. (Source: www.cdc.gov/cancer/dcpc/prevention)
  5. “Dietary Supplements Fail to Prevent Prostate Cancer.” (Source: http//www.nih.gov/researchmatters/december2008/12152008dietsupl_prostate.htm)
  6. Fayed, Lisa. ” Top 10 Ways to Prevent Cancer: Simple Lifestyle Changes Can Help Prevent Cancer.” 07/27/09. (Source: About.com Guide)
  7. Fayed, Lisa. “Top 10 Fun Ways to Prevent Cancer Through Exercise.” 11/14/10. (Source: About.com Guide)
  8. “Healing Symbols and Their Meanings. 2012. (Source: www.ancientsymbolsonline.com/healing_symbols.html)
  9. Klein, E.A., I.M. Thompson, C.M. Tangen, J.J. Crowley, M.S. Lucia, P.J. Goodman, L. Minasian, L.G. Ford, H.L. Parnes, J.M. Gaziano, D.D. Karp, M.M. Lieber, P.J. Walther, L. Klotz, J.K. Parsons, J.L. Chin, A. Darke, S.M. Lippman, G.E. Goodman, F.L. Meyskens, and L.H. Baker. “Vitamin E and the Risk of Prostate Cancer: Results of the Selenium and Vitamin E Cancer Prevention Trial (SELECT).” Journal of the American Medical Association: 306 (14). 10/12/11. pp. 1549-1556.
  10. Main, Emily. “Cancer Prevention Diet: Four Eating Strategies that Prevent Cancer: Staying cancer-free could be a matter of following four broad rules when you decide what put on your plate.” Rodale News. 04/19/10. (Source: “Cancer Prevention Diet: Four Eating Strategies that Prevent Cancer.” Rodale.com)
  11. “Rod of Asclepius.” Wikipedia, the free encyclopedia. 01/10/12. (Source: en.wikipedia.org/wiki/Rod_of_Asclepius)
  12. “Twenty Ways to Prevent Cancer: Certain cancer-fighting foods and other healthy habits can dramatically lower your cancer risk.” Prevention Magazine. (Source: www.prevention.com/20-ways-to-prevent-cancer/index.shtml)
  13. “Understanding Trans Fats: What are Trans Fats? Food Sources and Daily Limits.” WebMD. 02/25/10. (Source: www.webmd.com/food-recipes/understanding-trans-fats)

 

 

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The Oldways Mediterranean Diet Pyramid

by Diane, M.P.H, M.S.

Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization introduced the classic Mediterranean Diet and a Mediterranean Diet Pyramid design at a conference in Cambridge, MA, in 1993. The pyramid illustrates what is now universally recognized as the “gold standard” eating pattern that promotes lifelong good health and has been used for years by consumers, educators, and health professionals alike to promote healthier eating habits. This pyramid describes a healthy, traditional Mediterranean diet, based on the dietary traditions of Crete, Greece and southern Italy in 1960 at a time when the rates of chronic disease among populations there were among the lowest in the world, and adult life expectancy was among the highest, even though medical services were limited.
The key to longevity is a diet that resists the last 50 years of “modernizing” foods and drinks in industrialized countries. These modern trends led to consumption of more meat (mostly beef) and other animal products, fewer fresh fruits and vegetables, and more processed convenience foods high in salt, sugar, fat, preservatives, artificial colorings and flavorings. Ironically, this diet of “prosperity” was responsible for increasing the risk of heart disease, obesity, diabetes, and other chronic diseases.

Oldways Mediterranean Diet Pyramid

 The “poor” diet of the people of the southern Mediterranean, consisting mainly of fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of dairy and red wine, has proven to be much more likely to lead to lifelong good health.

References:

  1. “Mediterranean Diet Pyramid: A Contemporary Approach to Delicious, Healthy Eating.” Oldways Preservation and Exchange Trust. 2009. (Source: www.oldwayspt.org)
  2. “The Oldways Mediterranean Diet Pyramid.” (Source: www.oldwayspt.org/mediterranean-diet-pyramid)
  3. Unesco. “The Mediterranean Diet.”
  4. “What is the Mediterranean Diet?” Information regarding the Mediterranean Pyramid and Traditional Mediterranean Diet. (Source: www.oldwayspt.org/mediterraneandiet)
  5. Willett, Walter C; Sacks, F.; Trichopoulou, A.; Drescher, G.; Ferro-Luzzi, A.; Helsing, E.; Trichopoulos, D. “Mediterranean diet pyramid: a cultural model for healthy eating.”  American Journal of Clinical Nutrition: 61 (6): 1402S–6S. 06/01/95. 06/01/95. (PMID 7754995)
  6. www.oldways.com
  7. www.oldwayspt.org (For recipes and details on the latest scientific studies about the Mediterranean Diet, refer to this world-renowned source of Med Diet information)

 

 


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Foods Included in Traditional Mediterranean Meals

by Diane, M.P.H, M.S.

Traditional Mediterranean meals include:

  1. Grains, vegetables, and fruits:Eat these at most meals, since they provide vitamins, minerals, energy, antioxidants, and fiber, and promote good health and weight control.
    • Grains: Choose whole, minimally-processed grains, such as wheat, oats,rice,barley,and corn, since refining and processing often remove many nutrients, including vitamins, minerals, and fiber.
    • Vegetables: An important staple throughout the Mediterranean. Usually eaten cooked or drizzled with olive oil, and sometimes raw.
    • Fruits: Choose whole fresh fruit in season. Note that no-sugar-added fruit juices provide less nutrients and often more calories per serving than whole fresh fruit. Avoid “fruit drinks.”
  2. Olives and olive oil: Olives are universally eaten whole, and widely used for cooking and flavoring in the countries that border the Mediterranean Sea. Olive oil is the principal source of dietary fat used for cooking, baking, and for dressing salads and vegetables. Extra virgin olive oil is highest in health-promoting fats, phytonutrients and other important micronutrients.
  3. Nuts, beans, legumes, and seeds: Good sources of healthy fats, protein, and fiber, and add flavor and texture to Mediterranean dishes.
  4. Herbs and spices: Provide flavors and aromas to foods, reducing the need to add salt or fat when cooking.  These provide several health-promoting antioxidants, are used frequently in Mediterranean foods, and contribute to the national identities of the various Mediterranean cuisines.
  5. Cheese and yogurt: Eaten regularly in the traditional Mediterranean diet, but in low to moderate amounts.  Provide calcium which is important for bone and heart health. Choose lowfat and nonfat dairy products.
  6. Fish and shellfish: Important sources of healthy protein. Fish such as tuna, herring, sardines, wild Alaskan salmon and bream are rich in essential heart-healthy omega-3 fatty acids, and shellfish and crustaceans including mussels, clams and shrimp have similar benefits. Fish and shellfish are not typically battered and fried in Mediterranean countries.
  7. Eggs: A good source of high-quality protein, and especially beneficial for people who do not eat meat. Eggs are regularly used in baking in Mediterranean countries.
  8. Meats: Eaten in small portions by Mediterranean peoples, who prefer lean cuts. Poultry is a good source of lean protein without the high levels of saturated fat found in some cuts of red meat. With ground meats, 90 percent lean/10 percent fat is a good choice.
  9. Sweets: Consumed in small portions in the Mediterranean. Fruits are ever-present on Mediterranean tables, and are a normal way to end a meal. Gelato and sorbet are consumed a few times a week, in small portions.
  10. Wine: Consumed regularly but moderately. “Moderately” means up to one five-ounce glass of wine per day for women and up to two five-ounce glasses for men. Only drink wine if you are medically able to do so and have your doctor’s approval.
  11. Water: Consumed regularly
  12. Portion size: Because foods in the bottom section of the pyramid may be eaten in larger amounts and more frequently, portion sizes and frequency of consumption decline in the pyramid’s upper sections.
  13. Moderation is a wise approach: A balanced and healthy diet accommodates most foods and drinks, so long as moderation and wise choices are the key characteristics. For example, enjoying a small piece of birthday cake, savoring a few slices of grilled steak, or relaxing with family and friends with a glass or two of wine or beer are important aspects of being human. As always, moderation is the wise watchword.
  14. Healthy lifestyle habits: Daily physical activity is important for overall good health. This includes strenuous exercise like running and aerobics, as well as more leisurely activities such as walking and housework or yard-work, or taking the stairs instead of the elevator.
  15. Meals in the company of others: The Mediterranean Diet is grounded on the principles of enjoyment and pleasure. Foods, drinks and meals are best eaten with others, when possible, and savored.
Foods and Flavors of the Mediterranean Diet
Med-Foods-Table_BC_0.jpg
Note that weight control is very important for good health. Establish your healthy weight range with your doctor or from reputable web sites, and let this healthy weight range be your guide. If you are above this range, cut back on the food and drink you consume, add more exercise, or both. For most people, counting calories obsessively not only detracts from enjoying foods, drinks, and meals, but also doesn’t work very well in the long term. These recommendations and the updated Mediterranean Diet Pyramid are reliable for most adults. However, children and pregnant women and others with special dietary needs may require dietary supplementation. These needs can be accommodated within the Mediterranean Diet in most circumstances.

References:
  1. “Some Common and Uncommon Foods and Flavors of the Mediterranean Diet.” (Source: www.oldwayspt.org/mediterraneandiet)
  2. “What is the Mediterranean Diet?” Information regarding the Mediterranean Pyramid and Traditional Mediterranean Diet. (Source: www.oldwayspt.org/mediterraneandiet)
  3. www.oldways.com

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The Mediterranean Diet: Delicious, Nutritious, and Heart-Healthy

by Diane, M.P.H, M.S.

The Mediterranean diet, one of the “healthiest and most scientifically researched eating patterns in the world (7),”  is based on the traditional diet and life style of countries bordering the Mediterranean Sea, in particular southern Italy, the island of Crete, and much of the rest of Greece in the 1960s. Like most healthy diets, the traditional Mediterranean diet emphasizes the importance of fruits, vegetables, whole grains, legumes, nuts, seeds, and fish, and limits unhealthy fats.
Health benefits of the Mediterranean diet consistently demonstrated by 50 years of research, as well as a recent analysis of more than 1.5 million healthy adults:
  • Lengthen your life
  • Lower your risk of heart disease and high blood pressure (hypertension)
  • Reduce morbidity and mortality from cardiovascular and cerebrovascular disease
  • Reduce your risk of asthma
  • Reduce your risk of certain cancers
  • Reduce your risk of diabetes and it’s complications
  • Keep depression away
  • Improve brain function
  • Prevent or reduce the risk of chronic diseases
  • Reduce symptoms of arthritis and fibromyalgia
  • Reduce the risk of dental disease
  • Improve fertility, as well as, the health of children
  • Reduce your risk of Alzheimer’s and Parkinson disease
  • Aid your weight loss and management efforts

For this reason, most, if not all, major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for the prevention of major chronic diseases.

The Mediterranean diet emphasizes:

  • Getting plenty of exercise
  • Eating primarily plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs, spices, and citrus juices, instead of salt, to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Drinking red wine in moderation or not at all
  • The importance of enjoying healthy meals with family and friends.
Oldways Mediterranean Diet Pyramid
The Oldways Mediterranean Diet Pyramid (12, 18):

Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization introduced the classic Mediterranean Diet and a Mediterranean Diet Pyramid design at a conference in Cambridge, MA, in 1993.
The pyramid illustrates what is now universally recognized as the “gold standard” eating pattern that promotes lifelong good health and has been used for years by consumers, educators, and health professionals alike to promote healthier eating habits. This pyramid describes a healthy, traditional Mediterranean diet, based on the dietary traditions of Crete, Greece and southern Italy in 1960 at a time when the rates of chronic disease among populations there were among the lowest in the world, and adult life expectancy was among the highest, even though medical services were limited.
The key to this longevity is a diet that successfully resisted the last 50 years of “modernizing” foods and drinks in industrialized countries. These modern trends led to more meat (mostly beef) and other animal products, fewer fresh fruits and vegetables, and more processed convenience foods high in salt, sugar, fat, preservatives, artificial colorings and flavorings. Ironically, this diet of “prosperity” was responsible for increasing the risk of heart disease, obesity, diabetes, and other chronic diseases.

The “poor” diet of the people of the southern Mediterranean, consisting mainly of fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of dairy and red wine, proved to be much more likely to lead to lifelong good health.

The science behind the Mediterranean Diet provided by Dr. Ancel Keys and the Seven Countries Study (6):

For decades the Mediterranean diet pattern of southern Italy, the island of Crete, and much of the rest of Greece in the 1960s has been recognized as one of the healthiest eating patterns on earth, promoting a longer, healthier life.

The Mediterranean diet is based on what mainstream nutrition considers a paradox: although people living in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found.But why is the traditional Mediterranean diet so healthy?

On November 17, 2010, UNESCO recognized this diet pattern as an “Intangible Cultural Heritage of Italy, Greece, Spain, and Morocco,” not only as a significant part of their history and background, but also as a great contribution to the world (13). However, the diet is not typical of all Mediterranean cuisine. In Northern Italy, lard and butter are often used in cooking, and olive oil is reserved for dressing salads and cooked vegetables (1). In North Africa, wine is traditionally avoided by Muslims. In both North Africa and the Levant, along with olive oil, sheep’s tail fat and rendered butter (samna) are the traditional dietary fats (9).

The Mediterranean Diet was first publicized in 1945 by the American doctor and researcher, Ancel Keys, while stationed in Salerno, Italy. However, the diet failed to gain widespread recognition until the 1990s. During the 1940s, Keys had postulated a correlation between increased cholesterol (hypercholesterolemia) and coronary heart disease. To test his hypothesis, he completed a longitudinal study of businessmen in Minnesota, USA.The study was unique for it’s time, since it was a “prospective study” which followed study participants for 15 years.

Keys was eventually able to persuade many researchers to join him in a similar, but much larger, research project, the “Seven Countries Study.” Objective data showing that the Mediterranean diet is healthy first originated from the Seven Countries Study. The Seven Countries Study began in 1958. A total of 12,763 men, 40-59 years of age, were enrolled. The study included 16 cohorts in seven countries, in four regions of the world (United States, Northern Europe, Southern Europe, Japan). One cohort is in the United States, two cohorts are in Finland, one in the Netherlands, three in Italy, five in the former country of Yugoslavia (today, two in Croatia, and three in Serbia), two in Greece, and two in Japan. The entry examinations into the study were performed between 1958 and 1964. The average participation rate was 90%. The lowest participation rate was in the USA, with 75%. The highest participation rate was in one of the Japanese cohorts, with 100% (13). The Seven Countries Study has been continued for more than 50 years.

The Seven Countries Study demonstrated that:

  • Increased cholesterol (hypercholesterolemia) increases cardiovascular risk at both the population level and individual level.
  • The association between increased cholesterol and coronary heart disease (CHD) is homogeneous across different cultures.
  • Increased cholesterol and being overweight or obese increases mortality from cancer (1, 9).
  • Coronary deaths in the United States and Northern Europe greatly exceed those in Southern Europe, even when controlled for age, cholesterol, blood pressure, smoking, physical activity, and weight. When these factors were investigated by various research groups, the Mediterranean diet’s significance and benefits were revealed and published (2, 3, 4, 15, 16, 17).
  • The slowly changing habits of a population in the Mediterranean region, from a healthy, active lifestyle and diet, to a not so healthy, less active lifestyle and a diet slowly influenced by the Western pattern diet, significantly increases risk of heart disease.
  • There is an inverse association between adherence to the Mediterranean diet and the incidence of fatal and non fatal heart disease in initially healthy middle aged adults in the Mediterranean region.

The Seven Countries Study, along with other important large studies, e.g., the Framingham Heart Study, Nurses’ Health Study, Women’s Health Initiative, confirmed the following:

  • The importance of a healthy diet, not being overweight or obese, and regular exercise, in maintaining good general health.
  • Regular exercise and dietary fiber strongly influence body fat levels.
  • Elevated blood pressure (hypertension) increases the risk of coronary heart disease and stroke.
  • The mortality rate after a coronary heart disease event or stroke can be influenced by the level of hypertension.
  • Differences in overall mortality between the different regions of the world are largely accounted for by the variation in cardiovascular mortality.
  • Cigarette smoking is a highly significant risk factor in the development of coronary heart disease, leading to angina pectoris, myocardial infarction (MI), and coronary death.  (Other important studies which support this correlation include the Framingham Heart Study and the British Doctors Study.
  • The importance of good cardiovascular health in avoiding dementia in the general population.
  • Cardiovascular risk factors in mid life are significantly associated with increased risk of dementia death later in life.

Numerous medical papers have been published regarding the Seven Countries Study which have confirmed the above findings. An additional study of the “whole diet” approach was published in 1995 by Antonia Trichopoulou, Walter Willett, Frank Sacks, and others, in which the original Oldways Mediterranean Diet Pyramid was evaluated. The study documented the health benefits of the Mediterranean eating pattern and lifestyle.

Dietary data from parts of the Mediterranean region that in the recent past enjoyed the lowest recorded rates of chronic diseases and the highest adult life expectancy are characterized by a pattern similar to the one listed below. The healthfulness of this pattern is supported by more than 50 years of epidemiological and experimental nutrition research. The frequency and amounts suggested are in most cases intentionally nonspecific, since variation was considerable:

  • Abundant plant foods (fruits, vegetables, potatoes, beans, nuts, seeds, whole grains, and breads).
  • Emphasis on a variety of minimally processed and seasonally fresh and locally grown foods to maximize the health-promoting micronutrient and antioxidant content of these foods.
  • Fresh fruit as the typical daily dessert: Sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week.
  • Olive oil as the principal fat, replacing other fats and oils (including butter and margarine).
  • Total fat ranging from less than 25 percent to over 35 percent of energy, with saturated fat no more than 7 to 8 percent of energy (calories).
  • Dairy products (principally cheese and yogurt), and fish and poultry consumed in low to moderate amounts: Low-fat and non-fat dairy foods may be preferable.
  • Zero to four eggs consumed weekly: No more than 7 eggs per week including those used in cooking and baking.
  • Twice-weekly consumption of low to moderate amounts of fish and poultry, with fish somewhat favored over poultry.
  • Red meat consumed in low amounts: If red meat is eaten, consumption should be limited to a maximum of 12 to 16 ounces (340 to 450 grams) per month; where the flavor is acceptable, lean versions are preferable.
  • Regular physical activity at a level which promotes a healthy weight, fitness, and well-being.
  • Low to moderate consumption of wine, normally with meals: No more than one to two glasses per day for men and one glass per day for women. From a contemporary public health perspective, wine should be considered optional and avoided when consumption would put the individual or others at risk.
Sources of calories consumed, by percentage. Crete, Greece and United States, 1948 (7)
Food Group Crete  Fall 1948 Greece  1948-1949 USA  1948-1949
Cereals 39 61 25
Potatoes 4 2 3
Sugar and honey 2 4 15
Pulses and nuts 7 6 3
Vegetables and fruits 11 5 6
Meat, fish and eggs 4 3 19
Dairy products 3 4 14
Oils and fats 29 15 15
Wine, beer & spirits 1 not given not given
Total calories per person per day 2,547 2,477 3,129
Sources of protein in the diet, by percentage
Animal protein 24 19 66
Vegetable protein 76 81 34

 

Updating the Mediterranean Diet Pyramid:

During the 15th Anniversary Mediterranean Diet Conference in November 2008, the Classic Mediterranean Diet Pyramid was updated by the Scientific Advisory Board. The changes focused on grouping plant foods (fruits, vegetables, grains, nuts, legumes, seeds, herbs, spices, olives and olive oil) in a single category to visually emphasize their health benefits. The scientific committee made this change to emphacize the key role of these delicious and healthy plant foods in this health-promoting eating pattern.

A new feature on the Mediterranean Diet Pyramid is the addition of herbs and spices, for reasons of both health and taste. Also, herbs and spices contribute to the national identities of various Mediterranean cuisines. The committee changed the placement of fish and shellfish on the pyramid, recognizing the benefits of eating fish and shellfish at least two times per week.

Heart-healthy fats:

The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease and cancer risk. Instead, the Mediterranean diet features olive oil as the primary source of fat. Olive oil provides monounsaturated fat, a form of fat that helps to reduce LDL cholesterol levels when used in place of saturated or trans fats. “Extra-virgin” and “virgin” olive oils, the least processed forms, also contain the highest levels of the protective plant compounds that provide antioxidant effects. Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain beneficial linolenic acid, a type of omega-3 fatty acid. Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.

Olive oil consumption has also been correlated with a reduction in cancer risk. This may be due to the oil’s antioxidant properties attributable to oleic acid and/or the presence of other nutrients, such as vitamin E and polyphenols, or because olive oil is largely consumed with vegetables and pulses.

Steps to help you begin the Mediterranean diet (12, 18):

  • Eat lots of vegetables and fruits: An abundance and variety of plant foods should make up the majority of your meals. Half of your plate at each meal should contain fruits and/or vegetables. Try to purchase them when they are in season, and aim for 7 to 10 servings a day. Keep baby carrots, celery, kale, spinach, sugar snap peas, sweet potatoes, apples, bananas, berries, oranges, and pears available for quick, satisfying meals and snacks. Many of these are rich in fiber, antioxidents, vitamins, minerals, and other phytonutrients. Fruit salads are a wonderful way to eat a variety of healthy fruit and can be enjoyed at any meal and in place of rich desserts. Residents of Greece typically eat about 9 servings a day of antioxidant-rich fruits and vegetables, but very little meat. Therefore, the Mediterranean diet has been associated with lower blood levels of oxidized low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol which contributes to fatty deposits in your arteries.
  • Switch to unrefined, whole grain bread, cereal, and pasta: Bread is an important part of the Mediterranean diet. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil, rather than with butter or margarine which contain saturated and trans fats. Whole grain foods should be minimally processed (unrefined) and not contain unhealthy trans fats. Replace white foods (white rice, pasta, and bread) with brown foods (brown rice, whole-wheat pasta, whole grains [e.g., quinoa, wheat, wheat berries], and whole-wheat or whole grain breads).
  • Snack on unsalted nuts and seeds: Keep almonds, cashews, peanuts, pistachios, walnuts, pumpkin, sesame, and sunflower seeds on hand for a quick snack. Choose natural almond or peanut butter, rather than the kind with hydrogenated fat and salt added. Try tahini (blended sesame seeds) or hummus (blended chickpeas) as a dip for vegetables or spread for bread, but avoid versions containing preservatives. Since nuts tend to be high in fat (approximately 80% of their calories come from fat, although most of it is unsaturated) and calories, they should not be eaten in large amounts, generally no more than a handful a day. Avoid candied, honey-roasted, and heavily salted nuts.
  • Use heart-healthy fats: The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease. Instead, the Mediterranean diet features olive oil as the primary source of fat. Olive oil provides monounsaturated fat, a form of fat that helps to reduce LDL cholesterol levels when used in place of saturated or trans fats. “Extra-virgin” and “virgin” olive oils, the least processed forms, also contain the highest levels of the protective plant compounds that provide antioxidant effects. Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain beneficial linolenic acid, a type of omega-3 fatty acid. Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure. Avocados and olives also provide heart-healthy fats.
  • Avoid butter and margarine: Olive or canola oil are healthy replacements for butter or margarine and can be used in cooking. After cooking pasta, add a bit of olive oil, garlic, and green onions for flavoring. Dip bread in olive oil flavored with herbs or lightly spread it on whole-grain bread for a tasty alternative to butter.
  • Season your meals with herbs and spices, rather than salt: Herbs and salt-free spices enhance the flavor of food and are also rich in health-promoting phytonutrients.
  • Always eat a healthy breakfast: Include fiber-rich fresh or frozen unsweetened fruit, yogurt, and whole grain bread, granola, oatmeal, quinoa, or shredded wheat, or mash half an avocado with a fork and spread it on a slice of whole grain toast, to keep you satisfied for hours.
  • Eat seafood twice a week: Fish is eaten on a regular basis in the Mediterranean diet. Fish such as Arctic Char, herring, mackerel, wild Alaskan salmon, sardines, lake trout, and fresh or water-packed light tuna, are healthy choices rich in omega-3 fatty acids which are important for brain and cardiovascular health. Grilled fish tastes good and requires little cleanup. Avoid fried fish, unless it’s sauteed in a small amount of canola oil.
  • Limit red meat: Substitute fish and poultry for red meat. When eaten, make sure red meat is lean, and keep portions small (about the size of a deck of cards). Avoid bacon, salami, sausage, and other high-fat or cured meats.
  • Choose low-fat or non-fat dairy products: Reduce your intake of higher fat dairy products such as whole or 2% milk, cheese, and ice cream. Switch to skim milk, low- or non-fat Greek or plain yogurt, kefir, and low-fat cheese.
  • Drink alcohol in moderation with food, or not at all: The Mediterranean diet typically includes some wine occasionally, since grape-growing has been a part of the region’s culture for centuries. This means no more than 5 ounces (148 milliliters) of wine daily for women (or men over age 65), and no more than 10 ounces (296 milliliters) of wine daily for men under age 65. More than this may increase the risk of many health problems, including certain types of cancer, diabetes, hypertension, kidney ailments, and osteoporosis. If you cannot limit your alcohol intake to the amounts defined above, have a personal or family history of alcohol abuse, heart or liver disease, refrain from drinking wine or any other alcohol. Also keep in mind that red wine may trigger migraines in some people. If your doctor approves, enjoy a glass of wine at dinner. However, if you don’t drink alcohol, you don’t need to start. Drinking purple grape juice may be an alternative to wine.
  • Avoid artificial sweeteners and processed foods containing chemicals. 
  • Choose water and fresh fruit, instead of sugary drinks, soda, excessive amounts of juice, candy, chips, or other unhealthy, calorie-laden snack foods.

Traditional Mediterranean meals include (18):

  1. Grains, vegetables, and fruits:Eat these at most meals, since they provide vitamins, minerals, energy, antioxidants, and fiber, and promote good health and weight control.
    • Grains: Choose whole, minimally-processed grains, such as wheat, oats,rice,barley,and corn, since refining and processing often remove many nutrients, including vitamins, minerals, and fiber.
    • Vegetables: An important staple throughout the Mediterranean. Usually eaten cooked or drizzled with olive oil, and sometimes raw.
    • Fruits: Choose whole fresh fruit in season. Note that no-sugar-added fruit juices provide less nutrients and often more calories per serving than whole fresh fruit. Avoid “fruit drinks.”
  2. Olives and olive oil: Olives are universally eaten whole, and widely used for cooking and flavoring in the countries that border the Mediterranean Sea. Olive oil is the principal source of dietary fat used for cooking, baking, and for dressing salads and vegetables. Extra virgin olive oil is highest in health-promoting fats, phytonutrients and other important micronutrients.
  3. Nuts, beans, legumes, and seeds: Good sources of healthy fats, protein, and fiber, and add flavor and texture to Mediterranean dishes.
  4. Herbs and spices: Provide flavors and aromas to foods, reducing the need to add salt or fat when cooking.  These provide several health-promoting antioxidants, are used frequently in Mediterranean foods, and contribute to the national identities of the various Mediterranean cuisines.
  5. Cheese and yogurt: Eaten regularly in the traditional Mediterranean diet, but in low to moderate amounts.  Provide calcium which is important for bone and heart health. Choose lowfat and nonfat dairy products.
  6. Fish and shellfish: Important sources of healthy protein. Fish such as tuna, herring, sardines, wild Alaskan salmon and bream are rich in essential heart-healthy omega-3 fatty acids, and shellfish and crustaceans including mussels, clams and shrimp have similar benefits. Fish and shellfish are not typically battered and fried in Mediterranean countries.
  7. Eggs: A good source of high-quality protein, and especially beneficial for people who do not eat meat. Eggs are regularly used in baking in Mediterranean countries.
  8. Meats: Eaten in small portions by Mediterranean peoples, who prefer lean cuts. Poultry is a good source of lean protein without the high levels of saturated fat found in some cuts of red meat. With ground meats, 90 percent lean/10 percent fat is a good choice.
  9. Sweets: Consumed in small portions in the Mediterranean. Fruits are ever-present on Mediterranean tables, and are a normal way to end a meal. Gelato and sorbet are consumed a few times a week, in small portions.
  10. Wine: Consumed regularly but moderately. “Moderately” means up to one five-ounce glass of wine per day for women and up to two five-ounce glasses for men. Only drink wine if you are medically able to do so and have your doctor’s approval.
  11. Water: Consumed regularly
  12. Portion size: Because foods in the bottom section of the pyramid may be eaten in larger amounts and more frequently, portion sizes and frequency of consumption decline in the pyramid’s upper sections.
  13. Moderation is a wise approach: A balanced and healthy diet accommodates most foods and drinks, so long as moderation and wise choices are the key characteristics. For example, enjoying a small piece of birthday cake, savoring a few slices of grilled steak, or relaxing with family and friends with a glass or two of wine or beer are important aspects of being human. As always, moderation is the wise watchword.
  14. Healthy lifestyle habits: Daily physical activity is important for overall good health. This includes strenuous exercise like running and aerobics, as well as more leisurely activities such as walking and housework or yard-work, or taking the stairs instead of the elevator.
  15. Meals in the company of others: The Mediterranean Diet is grounded on the principles of enjoyment and pleasure. Foods, drinks and meals are best eaten with others, when possible, and savored.
Note that weight control is very important for good health. Establish your healthy weight range with your doctor or from reputable web sites, and let this healthy weight range be your guide. If you are above this range, cut back on the food and drink you consume, add more exercise, or both. For most people, counting calories obsessively not only detracts from enjoying foods, drinks, and meals, but also doesn’t work very well in the long term. These recommendations and the updated Mediterranean Diet Pyramid are reliable for most adults. However, children and pregnant women and others with special dietary needs may require dietary supplementation. These needs can be accommodated within the Mediterranean Diet in most circumstances.
Tips for families (18):
  • Plan meals in advance: Make a shopping list and buy most of what you need in one trip to the store per week. Keep wholesome ingredients in your pantry, such as unsalted nuts and seeds, olive oil, canned tomatoes, tomato paste, whole grain pasta, shredded wheat, quinoa, and canned wild Alaskan salmon. Buy additional fresh produce and seafood a few times a week.
  • Offer nutritious snacks: When kids need an after-school snack, offer dips like hummus, tahini, tzatziki, or baba ghannouj with fresh vegetables and whole grain pita bread for dipping.
  • Set a good example by following the Mediterranean Diet Pyramid yourself, and encourage your children to eat vegetables every day: Add vegetables to foods your kids already like. If pancakes are popular, add some grated carrots or shredded zucchini to the batter. Toss frozen diced carrots, peas, and corn with whole grain pasta or macaroni and cheese. Add diced sautéed onions, mushrooms, peppers, and feta to scrambled eggs.
  • Make fruit part of your family’s daily diet: Provide sliced or whole apples, clementines, grapes, melon, pears, oranges, and strawberries at meals and as snacks after school, or add blueberries to breakfast cereal or yogurt. Encourage kids to eat fresh fruit rather than drinking fruit juice, for a better source of fiber which is often lacking in their diets.
  • Mediterranean vegetables are very versatile, so experiment with different cooking methods: Kids often prefer a raw or roasted carrot to a steamed one. Eggplant that is sliced, brushed with olive oil and lightly browned on both sides under the broiler may have more appeal than when it is sautéed – and soft.  Try serving sweet potatoes (A superfood!) baked and caramelized whole, or as healthy, oven-baked fries, rather than white potatoes mashed with butter, cream, and salt.
  • Eat fish twice a week: Serve small helpings of mild-flavored mahi-mahi, cod, tilapia, or wild Alaskan salmon, and experiment with flavorful Mediterranean marinades using oregano, garlic, lemon juice, pepper, and basil.
  • If hamburgers are popular with your family, prepare several varieties of veggie burgers, or Mediterranean wraps with spicy hummus, or pittas stuffed with tabbouli and falafel, and ask your family to choose their favorite.
  • Make your own trail mix: Eat small amounts of nuts in order to benefit from their healthy protein, fat, and fiber. In a large bowl, combine peanuts, chopped walnuts, almonds, raisins, dried cranberries or blueberries, and whole grain cereal. Package the mix in “snack-size” zip-lock bags to have on hand for car trips and lunch boxes.
  • Occasionally prepare heart-healthy international recipes: Plan Mediterranean theme nights with the family, such as “A Night in Crete,” and make a hearty soup with beans, herbs, and vegetables, to serve with whole grains. Experiment with different natural flavors, encourage your children to try new, wholesome dishes, and let them help prepare the meals. If your children don’t learn basic kitchen skills when young, they’ll regret it later in life and won’t have a legacy to pass on to their children.
Tips to help seniors find the best foods for good health(18): The Mediterranean Diet promotes increased mental acuteness, higher energy levels, improves disease resistance and immunity, and provides a way to lose weight and prevent weight gain when paired with a routine of weight-bearing exercise, such as walking. Therefore, seniors should:
  • Shop for fiber-rich foods which help to maintain digestive regularity: Instead of supplements, laxatives, and pills, the Mediterranean Diet recommends plenty of fruits, vegetables, beans, nuts and seeds, which are great sources of fiber, vitamins, minerals, and enzymes to aid digestion.
  • Shop at stores that sell fresh fish and can cut small pieces to feed one or two people: Eat fish twice a week, especially fatty fish like wild salmon which is rich in omega-3 fatty acids that reduce blood pressure and lower the risk of heart disease.
  • Choose products naturally high in calcium, to reduce the risk of developing osteoporosis: Beans, dairy products, bok choy, kale, mustard greens, spinach, and swiss chard lead the list. Greek yogurt is an excellent choice, since it’s rich in calcium and vitamin D and contains twice the protein of regular yogurt. Low-fat and non-fat milk, “Stoneyfield” organic yogurt, and “Lifeway Kefir” come supplemented with vitamin D which promotes the absorption of calcium. Note that fresh, natural yogurt and kefir also contain live active probiotic cultures which promote a healthy immune system and digestive tract.
  • Think of meat as a condiment or side dish, rather than the main event at a meal: Mediterranean fruits, vegetables and whole grains with their unique flavors and textures can easily serve as a satisfying main feature. Add only small amounts of lean meats such as grilled chicken strips, roast turkey, or beef round, loin, or sirloin. Open the package as soon as you get home, and cut it up into small serving amounts. Individually wrap and freeze portions for later use.
  • Meet the Mediterranean Diet’s quota of daily fruits and vegetables by shopping in the store’s deli section and salad bar where they can purchase small amounts of raw and cooked vegetables, salads, and olives: That way, you can take what you need and do not have to worry about spoilage.
  • Buy fruits and vegetables in the frozen food isle: Buy them in bags, to make it easy to take out small amounts at a time and reseal. Add them to soups and stews, or toss with pasta or rice.
  • Learn about the supermarket’s delivery service in case of inclement weather: Can your market provide you with food when the weather is bad or if you can’t get out of the house? Also, contact the store to learn what special programs or services they offer to seniors.
  • Many supermarket chains have registered dietitians on staff ready to help: Ask them about ways to integrate the Mediterranean Diet into your meals, or ask for a few Mediterranean recipes to get you on your way.

Scientific evidence supporting the healthfulness of the traditional Mediterranean Diet continues to grow. Read all the latest studies at www.oldwayspt.org/med-diet-news (20).

References:

  1. Alberini, Massimo; Mistretta, Giorgio. Guida all’Italia gastronomica. Touring Club Italiano. 1984.
  2. Fung, T.T.; Rexrode, K.M.; Mantzoros, C.S.; Manson, J.E.; Willett, W.C.; Hu, F.B. Mediterranean diet and incidence of and mortality from coronary heart disease and stroke in women. Circulation: 119 (8): 1093-100. 03/03/09.
  3. Health implications of Mediterranean diets in light of contemporary knowledge. 1. Plant foods and dairy products. Kushi, L.H.; Lenart, E.B.; Willett, W.C. American Journal Clinical Nutrition: 61(6 Suppl): 1407S-1415S. June 1995.
  4. Health implications of Mediterranean diets in light of contemporary knowledge. 2. Meat, wine, fats, and oils. Kushi, L.H.; Lenart, E.B.; Willett, W.C. American Journal Clinical Nutrition: 61(6 Suppl): 1416S-1427S. June 1995.
  5. Keys, Ancel; Menotti, A.; Karvonen, M.J.; et al. “The diet and 15-year death rate in the seven countries study.” American Journal Epidemiology: 124 (6): 903–15. December 1986.
  6. “Mediterranean Diet.” Wikipedia: the free encyclopedia. 11/28/11. (Source: en.wikipedia.org/wiki/Mediterranean_diet)
  7. Sales, Francesca. “The Mediterranean Diet: Eat Better, Save Money, Live Longer.” 2011.
  8. Simopoulos, Artemis P. “What is so special about the diet of Greece? The scientific evidence.” Nutrition and Fitness: Mental Health, Aging, and the Implementation of a Healthy Diet and Physical Activity Lifestyle. Karger Publishers. pp. 80-91. 2005. (ISBN 3805579454)
  9. Tapper, Richard; Zubaida, Sami. A Taste of Thyme: Culinary Cultures of the Middle East. Tauris Parke Paperbacks. (ISBN 1-86064-603-4)
  10. Tenzer-Iglesias, Penny. “For Fibromyalgia Patients-Tips for Healthy Living: Eating Healthy.” FibroTogether: Believing, Connecting, Supporting. Forest Pharmaceuticals, Inc. p. 14. August 2011.
  11. “The Mediterranean diet is a heart-healthy eating plan combining elements of Mediterranean-style cooking.” Mayo Clinic Staff. (Source: www.mayoclinic.
  12. “The Oldways Mediterranean Diet Pyramid.” (Source: www.oldwayspt.org/mediterranean-diet-pyramid)
  13. Unesco. “The Mediterranean Diet.”
  14. “What is the Mediterranean Diet?” Information regarding the Mediterranean Pyramid and Traditional Mediterranean Diet. (Source: www.oldwayspt.org/mediterraneandiet)
  15. Willet, Walter C. “Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating.” Free Press. 2005. (ISBN 0743266420)
  16. Willet, Walter C. “The Mediterranean diet: science and practice.” Public Health Nutrition: (1A). pp.105-10. 02/09/06.
  17. Willett, Walter C; Sacks, F.; Trichopoulou, A.; Drescher, G.; Ferro-Luzzi, A.; Helsing, E.; Trichopoulos, D. “Mediterranean diet pyramid: a cultural model for healthy eating.”  American Journal of Clinical Nutrition: 61 (6): 1402S–6S. 06/01/95. 06/01/95. (PMID 7754995)
  18. www.oldways.com
  19. www.oldwayspt.org (For recipes and details on the latest scientific studies about the Mediterranean Diet, refer to this world-renowned source of Med Diet information)
  20. www.oldwayspt.org/med-diet-news

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