Oven-Roasted Chickpeas

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

Delicious, high in plant protein, fiber, phosphorus, magnesium, folate, iron, thiamin, potassium, and calcium, low in calories, fat, and cholesterol, vegan, and very easy to prepare, roasted chickpeas (Garbanzo beans) may be served as an appetizer for a party, snack, tossed in a salad or over quinoa, rice, or other pilaf.

Other varieties of beans may be added and roasted with the chickpeas in this recipe. If using canned beans, try to select “salt-free” brands when possible.

Ingredients for 8 (1/4 cup) servings:

  • 2 cups cooked chickpeas (about 2/3 cup dried), or 2 15-ounce cans chickpeas, rinsed and drained thoroughly
  • 2 tablespoons olive oil, preferably extra-virgin
  • Seasoning variations: Pepper and salt, or 2 garlic cloves, finely minced, or a blend of 1 teaspoon cumin, 1 teaspoon chili powder, 1/2 teaspoon cayenne, or 1-2 tablespoons sodium-free cajun or taco seasoning, or a mix of ground cumin, paprika, pepper, and red pepper flakes.

Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45

Directions:

  1. Preheat oven to 400 degrees.
  2. Toss beans with oil and seasonings in a bowl to coat evenly.
  3. Spread them on a rimmed cookie sheet or 13 x 9-inch baking pan in a single layer.
  4. Bake for 20 minutes, then shake pan or stir to reposition beans for even browning.
  5. Bake 20 minutes more or until crispy and golden brown.
  6. Serve warm or cold.

 Nutrition:

  • Calories: 130
  • Protein: 4 g
  • Carbohydrate: 17 g
  • Dietary fiber: 3 g
  • Total fat: 5 g (from olive oil)
  • Saturated fat: 0 g
  • Cholesterol: 0 g
  • Trans fat: 0g

 

 

 

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Eat Whole Fruits, Not Juice, to Lower Your Risk of Type 2 Diabetes

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

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they’ll ease
Your will they’ll mend
And charge you not a shilling.
(Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990)

Eat more whole fruit:

A new study led by Harvard School of Public Health (HSPH) researchers and published online in the British Medical Journal (BMJ) August 29, 2013, has reported that eating more whole fruits, especially blueberries, grapes, and apples, is significantly associated with a lower risk of type 2 (maturity-onset) diabetes. However, consumption of fruit juices is associated with a higher risk of type 2 diabetes. The study is the first to look at the effects of individual fruits on diabetes risk.

“While fruits are recommended as a measure for diabetes prevention, previous studies have found mixed results for total fruit consumption. While total fruit consumption is not consistently associated with a lower risk of type 2 diabetes, certain fruits may be especially beneficial for lowering diabetes risk,” according to senior author Qi Sun, assistant professor in the Department of Nutrition at HSPH and assistant professor at the Channing Division of Network Medicine, Brigham and Women’s Hospital.

The researchers examined data gathered between 1984 and 2008 from 187,382 participants in three long-running studies (Nurses’ Health Study, Nurses’ Health Study II, and Health Professionals Follow-up Study). Participants who reported a diagnosis of diabetes, cardiovascular disease, or cancer at enrollment were excluded. Results showed that 12,198 participants (6.5%) developed diabetes during the study period.

The researchers looked at overall fruit consumption, as well as consumption of individual fruits: grapes or raisins; peaches, plums, or apricots; prunes; bananas; cantaloupe; apples or pears; oranges; grapefruit; strawberries; and blueberries. They also looked at consumption of apple, orange, grapefruit, and “other” fruit juices.

People who ate at least two servings each week of certain whole fruits, particularly blueberries, grapes, and apples, reduced their risk for type 2 diabetes by as much as 23% in comparison to those who ate less than one serving per month. Conversely, those who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21%. The researchers found that swapping three servings of juice per week for whole fruits would result in a 7% reduction in diabetes risk.

The fruits’ glycemic index (a measure of how rapidly carbohydrates in a food boost blood sugar) did not prove to be a significant factor in determining a fruit’s association with type 2 diabetes risk. However, the high glycemic index of fruit juice — which passes through the digestive system more rapidly than fiber-rich fruit — may explain the positive link between juice consumption and increased diabetes risk.

The researchers theorize that the beneficial effects of certain individual fruits could be the result of a particular component. Previous studies have linked anthocyanins found in berries and grapes to lowered heart attack risk, for example. But more research is necessary to determine which components in the more beneficial fruits influence diabetes risk.

“Our data further endorse current recommendations on increasing whole fruits, but not fruit juice, as a measure for diabetes prevention,” said lead author Isao Muraki, research fellow in the Department of Nutrition at HSPH. “And our novel findings may help refine this recommendation to facilitate diabetes prevention.”

Avoid drinking juice: 

Type 2 diabetes risk increases with greater consumption of fruit juice. The juicing process causes some of the beneficial natural fiber and phytochemicals in fruit to be lost. Also, since fruit juices are fluids, they can be absorbed more rapidly into the gastrointestinal system than whole fruits, and subsequently lead to more dramatic changes in blood sugar and blood insulin levels.

Scientific evidence exists that large changes in blood sugar and blood insulin levels after meals may in the long run increase the risk of type 2 diabetes. More research is needed to determine if other factors in fruits could further explain their different effects on diabetes risk.

Qi and his colleagues are conducting several studies to further explore the associations between phytochemicals such as resveratrol, flavonoids, and chlorogenic acid, and diabetes risk. “We also hope to extend these associations to persons with chronic conditions such as cardiovascular disease, and to other patient populations such as diabetic patients.”

 Increase your consumption of a variety of whole fruits, especially blueberries, grapes, and apples, to help reduce your risk of diabetes.

References:
  1. Fields, Wayne. What the River Knows: An Angler in Midstream.  A memoir written by Dr. Fields, Lynne Cooper Harvey Distinguished Professor of English, American Literature and American Culture Studies at 1 Brookings Drive, Washington University, St. Louis, MO 63130-4899. 1990.
  2. Muraki, Isao (research fellow); Fumiaki Imamura (investigator scientist); JoAnn E Manson (professor of medicine); Frank B Hu (professor of nutrition and epidemiology); Walter C Willett (professor of epidemiology and nutrition); Rob M van Dam (associate professor); Qi Sun (assistant professor). “Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies.” British Medical Journal (BMJ). 2013; 347 doi: http://dx.doi.org/10.1136/bmj.f5001. Published 08/29/13.

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Risk Factors for Hypertension

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

High blood pressure has many risk factors, including:

  • Age: The risk of high blood pressure increases as you age, since blood vessels themselves stiffen with age. High blood pressure tends to become more common as men enter middle-age. Women are more likely to develop high blood pressure after menopause.
  • Race: High blood pressure is especially common among blacks, often developing at an earlier age than it does in whites. Serious complications, such as stroke and heart attack, also are more common in blacks.
  • Family history: High blood pressure tends to run in families, possibly due to similar genetics and/or lifestyle habits.
  • Being overweight or obese: The more you weigh, the more blood you need to supply oxygen and nutrients to your tissues. As blood volume circulated through your blood vessels increases, so does pressure on your artery walls.
  • Sedentary lifestyle: People who are inactive tend to have higher heart rates. A higher heart rate causes your heart to work harder with each contraction, with stronger force on your arteries. Lack of physical activity also increases your risk of being overweight. Regular exercise helps to lower blood pressure. Adults should get about 150 minutes of moderate-intensity exercise every week (gardening, walking briskly, bicycling, or other aerobic exercise). Muscle-strengthening activities are recommended at least two days a week and should work all major muscle groups.
  • Using tobacco: Not only does smoking or chewing tobacco immediately raise your blood pressure temporarily, but the chemicals in tobacco can damage and inflame the lining of your artery walls. This can cause your arteries to narrow, increasing your blood pressure. Secondhand smoke also can increase your blood pressure.
  • Too much salt (sodium) in your diet: Too much sodium in your diet can cause your body to retain fluid, which increases blood pressure. Some hidden sources of sodium include deli products like cheeses and cold cuts, breads, cereals, crackers, pastries, condiments, sauces, prepared mixes, processed and restaurant foods, and sodas.
  • Too little calcium, magnesium and/or potassium in your diet: All three of these minerals help to regulate and lower blood pressure. Potassium helps balance the amount of sodium in your cells. If you don’t get enough potassium in your diet or retain it, you may accumulate too much sodium in your blood.
  • Too little vitamin D in your diet: It’s uncertain if having too little vitamin D in your diet can increase the risk of high blood pressure. Vitamin D may influence an enzyme produced by the kidneys which affects blood pressure. Low D levels tend to be found in people who stay indoors and have a sedentary lifestyle, or lack fatty fish in their diet. High D levels tend to occur in those who are active outdoors and have a high intake of fatty fish.
  • High intake of saturated and trans fats from dairy (butter, cream, eggs, gravies, ice cream, mayonnaise, etc.), meat, and partially hydrogenated and/or tropical oil products: Choose lean meats or fish and remove the skin and trim the fat before cooking them, fat-free or low-fat dairy products, egg whites rather than whole eggs, olive oil or canola oil rather than processed salad dressing and mayonnaise. Bake, broil, grill, or steam your foods instead of frying them.
  • Drinking too much alcohol: Over time, heavy drinking can damage your heart. Having more than two drinks a day can raise your blood pressure. American Heart Association Guidelines state that drinks should be limited to no more than two a day for men, and no more than one a day for women. A drink is defined as one 12-ounce beer, 4 ounces of wine, 1.5 ounces of 80-proof spirits, or 1 ounce of 100-proof spirits.
  • Too much caffeine: The American Heart Association suggests limiting caffeine intake to no more than 1 or 2 cups a day.
  • Stress: High levels of stress can cause a temporary, but significant, increase in blood pressure. Trying to relax by eating more, using tobacco, or drinking alcohol, may increase problems with high blood pressure.
  • Certain chronic conditions including high cholesterol, diabetes, kidney disease, and sleep apnea.
  • Several medicines can cause blood pressure to rise, including cold and flu medicines containing decongestants, NSAID pain relievers, steroids, diet pills, birth control pills, and some antidepressants: If you have high blood pressure, talk to your doctor about what medicines and supplements you are taking that may affect blood pressure.
  • Pregnancy may sometimes contribute to high blood pressure: Gestational hypertension is a form of high blood pressure that occurs in the second half of pregnancy. Without treatment, it may lead to a serious condition called preeclampsia that endangers both the mother and baby. The condition can limit blood and oxygen flow to the baby and affect the mother’s kidneys and brain. After the baby is born, the mother’s blood pressure usually normalizes.

Although high blood pressure is most common in adults, children may also be at risk if they are overweight, have poor lifestyle habits such as an unhealthy diet and lack of exercise, a family history of the illness, or are African-American. High blood pressure in children may also be caused by kidney or heart problems.

References From Dianesays.com:

  1. “Maintain a Healthy Blood Pressure.” 10/17/12. (This article provides additional information on how to reduce your risk for high blood pressure. Click on the category “Public Health” in the right-hand column to locate the article.)
  2. “Current Recommendations of the American Heart Association and 2010 Dietary Guidelines for Americans Regarding Sodium Intake.” 11/09/11.
  3. “Hidden Sources of Sodium in the Diet.” 11/11/11.
  4. “Reduce Dietary Salt and Sodium for Good Health.” 11/08/11.
  5. “Some Tips to Reduce Your Salt Intake.” 11/09/11.

 

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Waste-to-Energy: A Better Solution for America’s Energy Needs

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

“Waste is better utilised through incineration than through landfills, but recy­cling is an even better option. Of course, the best option is prevention of waste production altogether, which often requires direct reuse. The less waste, the better – it’s as simple as that.”

Copenhagen Waste Solution, City of Copenhagen (2008)

Waste-to-Energy Plant by BIG

Danish architects Bjarke Ingels Group have won a competition to design a power plant for Copenhagen with their design that will blow smoke rings and double up as a ski slope. The Waste-to-Energy Plant will replace the neighbouring Amagerforbraending plant and will function as a treatment facility that transforms waste into energy.

Municipal solid waste (MSW), otherwise known as garbage, is a ubiquitous byproduct of industrialized societies. In the United States, sanitary landfills are used most often to dispose of MSW, but the limited availability of land in some places can make it difficult to find suitable locations for new landfills. In some cases, leachate produced from landfills can contaminate ground water. Landfills are also a source of substantial greenhouse gas (GHG) emissions. The Environmental Protection Agency (EPA) estimates that 22.3% of U.S. methane emissions in 2008 came from landfills (7). Furthermore, landfills contain much unused energy in the form of MSW. Even when landfill-gas-to-energy (LFGTE) systems are used, they do not recover all of the methane produced by decomposition of MSW (1).

One alternative to LFGTE is the combustion of MSW to generate electricity or heat in a process known as waste-to-energy (WTE). WtE refers to any waste treatment that creates energy in the form of electricity or heat from a waste source that would have been disposed of in a landfill. WtE is a renewable energy because its fuel source, garbage, is sustainable and not depleted. According to the U.S. Environmental Protection Agency, WtE is a clean, reliable, renewable source of energy. Today, the U.S. burns 14 % of its solid waste by means of 89 WtE plants in 27 states.

Garbage is a wonderful mixture of energy-rich fuels:

The average American throws away about 5 pounds of trash every day. More and more waste is produced each year in the United States, and populated areas are running out of space for new landfills. From 100 pounds of typical garbage, 80 or more pounds can be burned as fuel to generate electricity at a power plant. A ton of garbage generates about 525 kilowatt-hours (kWh) of electricity, enough to heat a typical office building for one day. Urban areas could benefit greatly from this form of energy, since the fuel source is readily available in large quantities, pollution and the need for landfills would decrease, and ultimately the dilemma of waste management would be reduced.

Waste-to-Energy (WtE)= Energy-from-Waste (EfW):

Residual waste that cannot be recycled in an economic or environmentally beneficial way offers a valuable local source of climate-friendly energy for the benefit of both people and the environment.

WtE is the process of creating or recovering energy in the form of electricity or heat from the incineration of this non-recyclable garbage. Combustible fuel in the form of methane, methanol, ethanol, or synthetic fuels can also be produced this way. Modern waste-to-energy plants actually outperform alternative forms of waste treatment such as landfills and ocean dumping (Yes-this still occurs!), in terms of their carbon footprint and other impacts on the environment.

Europe has greatly surpassed the United States in developing technology to convert residential and industrial trash into heat and electricity, without the release of harmful emissions or other environmental pollution. Modern plants use highly effective filters and scrubbers to capture chemicals such as hydrochloric acid, sulfur dioxide, nitrogen oxides, dioxins, furans and heavy metals, as well as, small particulates.

Already 400 such plants have been built and are operating in Austria, Belgium, Denmark, Germany, the Netherlands, Sweden, and Switzerland. These countries also have the highest rates of recycling in the world and burn only non-recyclable material in their energy-generating incinerators.

 

There are more than 600 modern WTE facilities, including 89 in the United States, operating worldwide without any significant pollution. They produce much-needed clean, renewable energy, replacing the need to extract and burn coal, oil, and natural gas.

 
One famous example of a waste-to-energy plant is “Spittelau,” in the centre of Vienna, Austria. The Spittelau plant provides the nearby hospital with heating and cooling and is one of several plants that provide such services for the city. The plant resembles a work of art and is so well known as a city landmark that it attracts tourists from around the world. 
 

What goes on at a Waste-to-Energy plant?

WtE plants are somewhat like coal-fired power plants. The difference is the fuel. WtE plants use garbage, not coal, to fire an industrial boiler. Similar steps are used to make electricity in a waste-to-energy plant as in a coal-fired power plant:

  1. The fuel is burned with high temperature combustion that completely destroys viruses, bacteria, rotting food, and other organic compounds found in household garbage that could potentially impact human health.
  2. The heat generated turns water into steam which can be used in a heating system or a factory.
  3. Typically the high-pressure steam turns the blades of a turbine generator to produce electricity.
  4. After any incombustible residue (ash) cools, magnets and other mechanical devices pull metals from the ash for recycling. This is an important step, since a WtE plant can recycle thousands of tons of metals from its ash.
  5. The really advanced technology in burning trash is the air quality (emission) control system. America’s waste-to-energy facilities today meet some of the strictest environmental standards in the world and employ the most advanced emissions control equipment available including scrubbers to control acid gas, fabric filters to control particulate, selective non-catalytic reduction (SNCR) to control nitrogen oxides, and carbon injection to control mercury and organic emissions.
  6. Another challenge is the disposal of the ash after combustion. Ash can contain high concentrations of various metals and harmful chemicals that were in the original waste. The ash is tested for harmful substances and can then be reused for many applications. Most of the ash is used to build roads and make cement.
  7. Finally a utility company sends the electricity that was generated along power lines to homes, schools, and businesses.

A waste-to-energy facility can generate a range of outputs:

  • Electricity
  • District heating
  • District cooling
  • Steam for industrial processes
  • Desalinated seawater

Vestforbrænding, courtesy of Vestforbrænding

In 2004, the amount of heat and power generated from waste in Copenhagen was enough for the needs of 70,000 households, producing 210,000 MWH of electical energy and 720,000 MWH of heat. All of this energy was obtained from the city’s three municipal waste incinerators: I/S Amagerforbrænding, I/S Vestforbrænding, and Rensningsanlæg Lynetten.

Modern waste-to-energy plants offer many benefits because they:

  1. Produce electricity with less environmental impact than almost any other source of electricity, including coal mining, oil drilling, hydraulic fracturing for natural gas, and nuclear power (7).
  2. Are cleaner than sanitary landfills in terms of overall environmental pollution when properly equipped with pollution control devices for flue gases (1).
  3. Offer a more efficient energy recovery system than LFGTE.
  4. Promote the concept of ‘zero waste,’ i.e., reduce, reuse, recycle.
  5. Do not require foreign oil or fossil fuels for their operation: Dependence on foreign oil is reduced. Oil prices fluctuate, and many of the remaining reserves are in Middle East countries which do not feel friendly towards westerners.
  6. Produce energy domestically: American homes and landfills provide plenty of trash each day, enough so that materials for this process would never have to be transported very far or run out. Many landfills are already overflowing with this alternative energy source.
  7. Promote stability in availability and pricing of electricity, since there are no wide fluctuations in the availability of trash.
  8. Can operate 24 hours a day, every day of the year, providing more than enough electricity to meet local community needs.
  9. Benefit the local community and economy: Since municipal waste-to-energy plants are built to provide for the local area, instead of being situated far away, they offer many advantages to a community. Jobs are created, taxes are paid, supplies are purchased at local businesses and stores, and energy is provided for a reasonable cost that does not pollute or harm the environment.
  10. Provide additional economic benefit in recovering up to 90% of ferrous materials from both waste-stream inflow and bottom-ash outflow: 77% of WtE facilities in the USA already have this capacity.
  11. Reduce the need for landfills and reduce environmental pollution: By using municipal WtE facilities space is preserved in landfills. Trash that is incinerated would otherwise take up space in a landfill and contribute to environmental degredation. Many landfills around the world have closed, since they have reached full capacity. The world is running out of places to dump the trash being created daily.
  12. There is an unlimited supply of municipal waste: With all the garbage generated globally each day, plus the refuse in many landfills, there is enough trash to generate all the electricity needed. Our oceans are also littered with waste, offering another source of energy.
  13. Significantly reduce greenhouse gas emissions: WtE plants release a minute fraction of the emissions produced by fossil fuel power plants. This means far fewer emissions to damage the ozone layer and contribute to global warming.
  14. Do not pose a risk to environmental or public health: There are no dangerous chemicals or toxins either used or released to poison wildlife and contaminate land and water in the area. Pollution and greenhouse gas emissions are far less than using coal or other resources.
  15. Promote recycling: Less waste occurs because of items being sorted and recycled. Note that for each item recycled there is about 20% more energy conserved than what is needed to manufacture the item. Recycling minimizes both the need for natural resources and environmental damage.
  16. Are strictly monitored: These power plants undergo very strict emissions testing. Every step of the process is monitored closely. In fact, these facilities must meet stricter operating standards than any other type of power plant, and if these are not met, the plant is immediately shut down.

Waste Management Method Comparison Between Sweden and the United States:

                                                                              United States                                                        Sweden

Recycling/composting:                                     34%                                                                       48%

Waste-to-energy:                                                  12%                                                                       49%

Landfill:                                                                    54%                                                                         3%

 

Some words of wisdom:
  • As Nickolas J. Themelis, Professor of Engineering at Columbia University and a WtE proponent, has stated, America’s dependance on the use of landfills and resistance to constructing new WtE plants is economically and environmentally irresponsible (4).
  • Our dependance on numerous landfills, oil drilling, hydraulic fracturing for natural gas, and nuclear power with it’s production of radioactive waste, raise the risk of significant harm to public and environmental health through contamination of air, soil, water used for agriculture and drinking, underground aquifers, the marine environment and seafood that we eat.
  • Radioactive tritium has leaked from three-quarters of U.S. commercial nuclear power sites, often into groundwater from corroded, buried piping, an Associated Press investigation shows. Tritium is a radioactive form of hydrogen. It has leaked from at least 48 of 65 sites. Nuclear power plants in Vermont and  Oyster Creek, Lacey Township, NJ have been leaking radioactive tritium for years which is posing a risk of contamination for aquifers.
  • What happened at Fuchushima Daiichi, Japan could happen here in the United States. A number of our own nuclear power plants are aging, lacking proper safe guards, situated on or near major earthquake fault lines, or at risk of flooding during a severe storm or terror attacks.
  • Hydraulic fracturing for natural gas has been associated with water pollution in Wyoming and Pennsylvania, as well as seismic activity in 5 states: Arkansas, Colorado, Oklahoma, Texas, and Kansas, and may have contributed to the August 25, 2011, 5.6 Richter scale, earthquake that affected the northeastern U.S.
  • ModernWtE plants cost far less to build, maintain, and repair when things go wrong, than natural gas hydraulic fracturing and oil drilling apparatus and nuclear power plants, and pose far less risk to air, water, and soil quality, environmental and public health.

 

References:

  1. Chandel, Munish K.; Kwok, Gabriel; Jackson, Robert B.; Pratson, Lincoln F. ” The potential of waste-to-energy in reducing GHG emissions.”  Carbon Management: 3(2). pp. 133-144. 2012 (Source: [PDF] The potential of waste-to-energy in reducing greenhouse gas (GHG) emissions. biology.duke.edu/jackson/cm2012.pdf).
  2. “Copenhagen: Waste-to-Energy Plants.” Danish Architecture Center. 10/03/12. (Source: www.dac.dk/en/city-projects/…/copenhagen-waste-to-energy-plants).
  3. “Municipal Waste-to-Energy Process: Top 10 benefits we can share.” 09/15/13. (Source: bionomicfuel.com).
  4. Rosenthal, Elisabeth. “Europe Finds Clean Energy in Trash, but U.S. Lags.” The New York Times. April, 12, 2010. ( Also posted at: “Europe Finds Cleaner Energy Source by Burning Trash.” www.nytimes.com/2010/04/13/science/…/13trash.html).
  5. Thorneloe S.A., Weitz K., Jambeck J. “Application of the U.S.Decision Support Tool for Materials and Waste Management.” Waste Management Journal. August, 2006.
  6.  “UK ESW Review of research into health effects of Energy from Waste facilities.” Environmental Services Association (ESA), UK, commissioned AEA Technology Plc to undertake an independent scientific review of published research on the health effects and environmental issues of Waste-to-Energy (WtE) facilities. 01/03/12. (Source: http://www.esauk.org/energy recovery/EfW Health Review January 3, 2012 FINAL.pdf)UK – ESA Review of research into health effects of Energy from Waste facilities).
  7. “US EPA: Methane Sources and Emissions.” Environmental Protection Agency. (Source: www.epa.gov/methane/sources.html [Accessed 2 December 2010]).
  8. “Waste-to-Energy.” Energy Aware Organization. 2006-2012. (Source: www.getenergyaware.org/energy-waste-energy.asp).
  9. “Waste-to-Energy and Health Risk Assessments.” Wheelabrator Technologies Inc.: A Waste Management Company. (Source: opalapower.com/env/wte-Health.pdf).
  10. “Waste-to-Energy: Hand in Hand with Recycling.” Confederation of European Waste-to-Energy Plants (CEWEP). (Source: www.cewep.eu/whatiswastetoenergy/wtefag/index.html).
  11. “Waste-to-Energy Reduces Greenhouse Gas Emissions.” (Source: energyrecoverycouncil.org/waste-energy-reduces-greenhouse-gas-emissions).

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Earth Day 2015

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

 

“Use it up, wear it out, make it do, or do without”

(New England proverb originally used in 1930′s)

Originally organized in 1970 and now observed in 140 nations, “Earth Day” serves to educate the public about the various causes of air, water, and soil pollution and encourages respect for the environment and all life on earth. Although many schools and communities plan special events for this occasion each year, all of us should practice planet-friendly activities everyday. The more we live in harmony with nature, recycle, and reuse items, and the less we waste the earth’s precious resources and pollute the air, water, and soil, the healthier the environment will be for all of us. Here are some ideas:

  • Try to get as many important chores and as much done during daylight hours as possible.
  • Bring reusable shopping bags or a folding shopping cart with wheels to the market, in order to eliminate the need for paper and/or plastic bags.
  • When possible, buy food and household goods in bulk or family sizes, in order to save money and reduce trips to the store.
  • Plan your shopping trip ahead of time. Prepare a list of what you need to buy, as well as different errands (e.g., drycleaner, library, pharmacy, post-office, pet store, etc.) that can be accomplished easily during the same outing. By limiting trips to the grocery store to one or two times per week, you will save precious time, and reduce the risk of impulse shopping (e.g., buying something that is unnecessary just because it caught your attention at the store), gasoline usage, as well as wear-and-tear on your vehicle.
  • Choose U.S.D.A. organic foods as often as possible, especially fruits, vegetables, and dairy products, in order to reduce your intake of harmful pesticides, antibiotics, hormones, and other chemicals. Organic farming methods avoid the use of such additives and consequently help to keep our air, soil, and waterways much healthier and less polluted than large-scale industrial farming operations.
  • Check your car’s tires to make sure they are properly inflated to get optimal gas mileage.
  • Walk, ride a bicycle, or use public transportation whenever possible, instead of using a car. Walking benefits your emotional and physical well-being, helps in weight reduction, and is a great stress reducer. Just make sure that you walk on a well-maintained path in a safe area, and not on the street with other vehicles.
  • If you need to attend a gym, try to choose one that is within walking distance of your home or work. The walk will benefit your workouts, reduce car emissions, potential parking fees and problems, and support the local economy. If the weather permits, avoid the gym and exercise outside. Walking outdoors is free and healthy for you and the environment. Note that, of all motorized fitness equipment, treadmills use up the most energy .
  • Consider driving a safe hybrid car for better mileage with less petroleum.
  • Reduce, reuse, recycle as much as you can, especially paper, plastic, metal containers, and tin cans. Check with your local public works department to find out what is collected by the township, and what must be dropped off at the recycling center. Ask if your local grocery store, merchants, library, doctor’s office, hospital, place of worship, school, etc. are doing all they can to reduce, reuse, and recycle. If enough people demonstrate concern for the environment and for doing what is right, these establishments will become more concerned and do more as well.
  • Reuse bags until they are torn. Use old bags to pick up dog waste, unless you have a pooper-scooper for that purpose.
  • Never litter! Once on the ground, litter can be easily and quickly transported by wind, rain, and even melting snow, across large geographic areas, and end up polluting parks, open fields, lakes, rivers, streams, and ocean.
  • Donate unwanted household items to a charity or organization. Such organizations sort and resell such items in thrift shops nationwide, as well as, provide jobs and job training for thousands of people who may otherwise have difficulty finding work.
  • Recycle your old, unused eyeglasses by donating them to a location or organization which accept eyeglasses for reuse: “The Lions Clubs” operate the largest program by collecting glasses from thousand of opticians; chain stores like “For-Eyes,” “LensCrafters,” “Perle;” and “New Eyes for the Needy” (which accepts scrap metal frames in any condition, unbroken plastic-framed glasses, non-prescription sunglasses, precious metal scrap like broken jewelry, and monetary donations) (5).
  • Contact your township or county office to learn the date(s) when hazardous waste will be collected and where. Often a secure drop-off site is designated for this purpose to which you can bring batteries, paints, chemicals, old or broken cellphones, computers, and other electronic components, electric bulbs containing mercury, outdated sterno heating fuel, etc.
  • Switch from incandescent light bulbs to energy-saving compact fluorescent light bulbs which use less energy and last up to ten times longer than a normal bulb.
  • Recycle batteries, spiral compact fluorescent bulbs, cell phones, and plastic bags properly by depositing them in a designated container or community recycling center. Never throw batteries in the trash. Nickel-cadmium rechargeable batteries contain toxins, as do most batteries.

    Lowes recycles:
    1. cell phones,
    2. spiral compact fluorescent light (CFL) bulbs
    3. plastic bags
    4. rechargeable batteries.

    Home Depot recycles:
    1. rechargeable batteries
    2. spiral compact fluorescent bulbs (CFL) and sometimes the longer fluorescent bulbs.

  • Reduce the amount of junk mail you receive. Request that mail order companies remove your name and address from their mailing list or go to: www.directmail.com/junk-mail, click “National Do Not Mail List,” and complete the form.
  • When purchasing or replacing an appliance, choose one with the “Energy Star” logo that meets your needs and is the most energy efficient. “Energy Star” ratings of energy use are provided for consumers by the U.S. Environmental Protection Agency and U.S. Department of Energy. For more information, go to: www.energystar.gov/ (12, 18).
  • Turn off lights and fans when leaving a room.
  • Run your washing machine and dishwasher only when full. Avoid using excess amounts of soap, as this can actually damage the appliance over time, and may make it necessary for you to rinse with additional water. Use cold water when you can.
  • Unplug small appliances like blenders, bread machines, home copying machines, electric can openers, hairdryers, toasters, toaster ovens, lamps, etc. when not in use. As long as appliances are plugged into an outlet, they continue to use energy.
  • Install a programmable thermostat.
  • Clean or replace furnace, air-conditioner, and heat-pump filters as needed. Carefully vacuum or clean dust from small appliance filters according to manufacturers directions.
  • Have your cooling and heating systems checked and tuned up in the spring and fall, respectively.Consider cleaning and sealing your ducts to improve the energy efficiency and performance of your system.
  • Rope caulk very leaky windows and apply weather-stripping as necessary. Consider replacing them with quality, energy-efficient windows if problems persist.
  • Choose window treatments that help to retain heat in the winter and block it in the summer.
  • Add insulation or weather stripping to reduce drafts in the attic, basement, ceilings, walls, windows, and doorways. Also check utility cut-throughs (“plumbing penetration”), as well as gaps around chimneys, recessed lights in insulated ceilings, and unfinished spaces behind cupboards and closets. Hire an energy auditor to locate the worst air leaks in your home and for additional advice on sealing all the small, invisible cracks and holes which may exist (12).
  • Insulate hot water pipes and ducts wherever they pass through unheated areas.
  • Fix any leaking faucets, hose bibs, garden hoses, and toilets, or have a qualified plumber do the repairs for you.
  • Save water. Turn off the faucet while shaving or brushing teeth. Note that a five-minute shower uses about a third as much water as filling a bathtub.
  • Install a low-flow shower head or spray attachment in your shower (available at most home supply stores).
  • Use home-filtered tap water to fill a reusable, washable, stainless steel or bisphenol-free portable water container, instead of constantly buying single-use, plastic water bottles which most often end up in a landfill.
  • Wash clothes with environmentally-safe, biodegradable, laundry detergent. Otherwise, replace half of the recommended amount of commercial laundry detergent with 1/2 cup of baking soda per load of wash. Use hydrogen peroxide when washing whites, instead of bleach. Bleach is harmful to marine life and promotes the formation of dioxin, a known carcinogen. For a color-safe alternative, use 1 cup of 3% hydrogen peroxide (16). Hang as many items as possible to air dry indoors or outside on a clothes line, or place them in the dryer for just a few minutes to remove wrinkles, and then hang them up. You will save energy, prolong the life of your clothing, and reduce the need to iron.
  • Avoid using household cleaning products that contain hazardous chemicals, such as ammonia, glycol, kerosene, petroleum-based surfactants, phosphates, or sodium bromide. Instead, look for natural cleaning products containing botanical ingredients or natural citrus oils. Safe, economical, all-purpose cleaners include baking soda, borax, lemon juice, vegetable-based liquid soap, and white vinegar. For example, a solution of borax, vinegar, and water can be used to disinfect bathrooms and counter tops (16).
  • Purchase biodegradable body products, such as shampoo, conditioner, lotion, etc., in large sizes to save money and decrease material use. Use them to fill smaller, reusable bottles for travel.
  • If you need to water your garden or lawn, do so very early in the morning as the sun comes up, before the hottest part of the day, or later in the day as the sun sets and the outdoor temperature cools. Avoid watering during the hottest hours of the day, since much of the water will simply evaporate and be wasted. Replace poorer growing sections of your lawn with drought-tolerant grasses, or native plants, vegetable, fruit, and/or herb gardens.
  • Reduce your intake of animal products, especially those high in saturated fat, and increase your intake of plant products. An animal-based diet promotes much more pollution, irreparable damage to forests and wildlife habitats, erosion, and suffering for animals, than a plant-based diet. Animal waste is not processed through sewage treatment systems. Often it ends up in streams, rivers, and other waterways, poisoning the water and fish within. Hormones, antibiotics, and pesticides are routinely used in animal agriculture to fatten the animals more quickly so they can be slaughtered at an earlier age, prevent disease in crowded pens, and reduce infestation of their food and living quarters. A plant-based diet is more ecologically sound, since less land is needed to grow food. The amount of land required to produce meat to feed just one person on a meat-based diet could produce enough food to feed at least twenty vegetarians (4, 6, 9, 10, 13).
  • Compost fruit and vegetable peels, coffee grounds, and other plant-based food waste, as well as grass, leaves, and twigs, in order to create “black gold,” rich soil to use as fertilizer in your garden.

Remember, we spend all of our time on and obtain nourishment from the earth each day of our lives. As David Orr (14, 16) has said:

“When we heal the earth, we heal ourselves.” 

 

References:

  1. American Dietetic Association: Vegetarian Diets. www.eatright.org/
  2. American Heart Association: Vegetarian Diets. www.american.org/
  3. “Best and Worst 2011 Cars: Exclusive ratings, recommendations, and reliability.” Consumer Reports. April, 2011.
  4. Bittman, Mark.”Rethinking the Meat-Guzzler.” New York Times.
  5. “Count the Ways (22) You Can Conserve in Honor of Earth Day.” PAIO, Environmental Section. April, 2010.
  6. Deemer, Amy. “Reasons for Selecting a Vegetarian Diet.” Livestrong.com. August 22, 2010.
  7. Derr, Mary Krane. “Health Benefits of a Vegetarian Diet.” Livestrong.com. August 18, 2010.
  8. “Eco-Workout: Easy Green Tweaks Save Money.” Natural Awakenings: Healthy Living, Healthy Planet. April, 2011. p. 13.
  9. “Eco-Eating: Eating As If The Earth Matters (it does!).” (http://www.brook.com/veg). Comprehensive source with many categories and links.
  10. “Environmental Vegetarianism: Environmental Effects of Meat Production.” Wikipedia, the free encyclopedia. (http://en.wikipedia.org/wiki/Environmental_vegetarianism) Categories: Vegetarianism/Environmentalism/ Sustainable food system/ Environmental ethics.
  11. Galloway, Willi. “How to Make Compost.” eHow: Gardening and Home. eHow.com. July 8, 2010.
  12. “Home Energy List: To Do Today, This Week, This Month, This Year.” American Council for an Energy-Efficient Economy. June, 2010. Source: www.aceee.org/consumer
  13. “How Sustainable Agriculture Can Address the Environmental and Human Health Harms of Industrial Agriculture.” (http://ehp.niehs.nih.gov/members/2002/110. p. 445-456. horrigan/horrigan-full.html#sust)
  14. Orr, David. “When we heal the earth, we heal ourselves.” Quotation taken from ‘Living Healthy Wisdom’: Wegmans Nature’s Marketplace. April, 2011. p. 28.
  15. “Small Ways to Protect Our Planet.” July 1, 2011. (Source: www.dianesays.com)
  16. Wegmans Nature’s Marketplace. April, 2011. pp. 14 , 28, 30.
  17. www.directmail.com/junk-mail
  18. www.energystar.gov/
  19. www.homedepot.com
  20. www.hybridcars.com

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Quinoa: “Supergrain of the Future”

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

Quinoa is not a true grain, but rather the seed of the Chenopodium or Goosefoot plant. The seed contains a large germ which has a superior nutritional profile when compared with other grains. Quinoa is non-allergenic, can be used in wheat-free or gluten-free diets, and provides complete protein containing all the essential amino acids*, as recognized by the Food and Agriculture Organization of the United Nations. Seeds range in color from ivory to pink, brown to red, or almost black, depending on the variety. There are over 120 species of Chenopodium, but only 3 main varieties are cultivated .

Quinoa (pronounced “KEEN-wah”) is a highly nutritious, cholesterol-free, gluten-free, low-fat whole grain seed, containing all 9 essential amino acids (complete protein)*, yet no saturated fat, sodium, or sugar. Therefore, it is an excellent food for people who wish to reduce their consumption of meat and improve their cardiovascular health. Not only is quinoa’s amino acid profile well-balanced, making it a good choice for vegans concerned about adequate protein intake, but it is also high in the amino acid lysine which is essential for tissue growth and repair. In addition to protein, quinoa offers other health-building nutrients. A very good source of manganese, as well as a good source of magnesium, folate, and phosphorus, quinoa consumption may help to reduce the risk of migraine headaches, diabetes and atherosclerosis. The mild, fluffy, creamy, slightly crunchy texture and somewhat nutty flavor of cooked quinoa seeds makes it a wonderful substitute for rice or couscous.

Although typically consumed in the same way as cereal grasses (wheat, oats, barley, and rye), quinoa is not a cereal grass at all, but rather a member of the leafy green vegetable family that contains spinach, Swiss chard, and beets. Quinoa is instead considered to be a “pseudocereal,” a food that is not a cereal grass but can still be easily ground into flour. The scientific name for quinoa is Chenopodium quinoa.

A recently rediscovered ancient “grain,” quinoa is native to the Andean mountain region of South America that is currently divided up between the countries of Argentina, Bolivia, Chile, Columbia, Ecuador,  and Peru, where it has been cultivated for over 5,000 years. Consumption of quinoa became widespread in this region around 3000 BC. Along with maize (corn) and potatoes, quinoa was one of 3 staple foods for the Inca civilization that existed around 1200 AD. Unlike maize and potatoes, quinoa provided a source of complete protein and was called the “gold of the Incas,” due to the way it improved the stamina of their warriors, as well as, the “mother grain.”  Today, it is considered a “Supergrain of the Future.”

Quinoa plants can tolerate different growing conditions and thrive in the harsh environment of high altitude mountains, thin and cold air, hot sun, salty or sandy soil, little rainfall, and sub-freezing temperatures. All parts of the plant can be eaten, including not only the seeds that we buy in stores and that may also have been dried and ground into flour, but also the leaves and stems. Betacyanin pigments present in some quinoa leaves produce their bright reddish color, but it’s also possible to find orange, pink, purple, tan, and black quinoa as well. Quinoa leaves taste similar in flavor to the leaves of their fellow chenopods, spinach, chard, and beets.

Most quinoa consumed in the United States still comes from South America. Peru is the largest commercial producer of quinoa and Bolivia the second largest producer. In 2010, these two countries produced nearly 99% of all commercially grown quinoa. Their export sales of quinoa have reached the level of an $87 million dollar business.

The most common type of quinoa sold in stores has an off-white color, but red and black quinoa are becoming more available. Sometimes, a tri-color mixture is offered in packages or bulk bins.

Quinoa is my favorite whole grain because it is:
  • A healthy, nutritious, whole grain food, not just for vegetarians and vegans, but for anyone trying to reduce their intake of meat, lower their cholesterol, improve cardiovascular health, and add fiber to their diet.
  • Rich in antioxidant and anti-inflammatory phytonutrients.
  • Easy to digest.
  • Simple to prepare and cooks in less time than other whole grains – just 12 to 15 minutes.
  • Economical: A 4-pound bag of “Nature’s Earthly Choice Premium 100% USDA Organic Whole Grain Quinoa” (pre-washed to remove saponins, so you can simply cook and eat, with no need to presoak or rinse) costs about $8.00 at Costco.
  • Versatile: Quinoa is light, tasty, blends well with other ingredients, and can be substituted for most grains in almost any recipe. It looks and tastes great on its own, or in any dish, whether soup, salad, entree, or dessert.
  • Perfect for summer: Many people eat grains only during the colder months, but quinoa’s lightness, combined with its versatility in cold dishes like salads and desserts, makes it ideal for warm weather. 
  • An excellent source of nutrition for infants, children, and seniors.
  • Delicious by itself, unlike other grains, such as millet or teff.
  • One of the best sources of plant protein, containing more protein than any other grain: an average of 16.2 %, compared with 7.5 % for rice, 9.9 % for millet, and 14% for wheat. Some varieties of quinoa are more than 20% protein.
  • Quinoa’s protein is high quality, complete protein, with an essential amino acid balance similar to milk, high in lysine, methionine, and cystine. This makes it an excellent food to  combine with and boost the protein value of other grains (which are low in lysine), or soy (which is low in methionine and cystine).
  • A complete protein providing all 9 essential amino acids and the highest in protein content of all the whole grains, so it’s perfect for vegetarians and vegans.
  • High in minerals and B vitamins, such as phosphorus, magnesium, iron, zinc, folate, Vitamin B6, thiamine, riboflavin, as well as, fiber.
  • Naturally low-fat and cholesterol-free. The seed contains a small amount of fat:. One cup of cooked quinoa provides 3.4 grams of fat. By comparison, 185 grams cooked lean ground beef provides 33 grams of fat.
  • Gluten-free
  • Kosher for Passover
  • Almost always organic.
Nutrition profile of quinoa: 
  • High in complete protein with all essential amino acids, including lysine and isoleucine (about 24 grams protein and 109 grams carbohydrate per cup). Thus, quinoa is often called a “super food.”
  • Antioxidant phytonutrients, including ferulic, coumaric, hydroxybenzoic, and vanillic acid.
  • Antioxidant flavonoids, including quercetin and kaempferol.
  • Anti-inflammatory polysaccharides, including arabinans and rhamnogalacturonans.
  • Many members of the vitamin E tocopherol family, including important amounts of gamma-tocopherol.
  • Antioxidant-promoting manganese.
  • Heart-healthy magnesium, folate, and fiber, as well as bone-building phosphorus and copper.
  • Contains both soluble and insoluble fiber: Soluble fiber becomes gelatinous as it dissolves in the digestive tract and has a lower glycemic index because of it’s reduced rate of absorption. Soluble fiber also facilitates the passage of fats through the digestive system and slows down the conversion of carbohydrates into glucose. Therefore, quinoa can help to stabilize your blood sugar while providing slow-release energy over a longer period of time. To maximize the benefit of quinoa’s fiber and minimize the impact on your blood sugar, serve quinoa steamed or boiled in its whole form.
  • One cup of cooked quinoa has 222 calories, 8 g of protein, 39 g of carbohydrates of which only 3 g are sugar, 5 g of fiber, 3 mg of iron, 118 mg of magnesium, 318 mg of potassium, 78 mcg of folate, 3.5 g of fat and zero.
Quinoa, uncooked
Nutritional value per 100 g (3.5 oz)
Energy 1,539 kJ (368 kcal)
Carbohydrates 64 g
– Starch 52 g
– Dietary fibre 7 g
Fat 6 g
– polyunsaturated 3.3 g
Protein 14 g
Water 13 g
Thiamine (vit. B1) 0.36 mg (31%)
Riboflavin (vit. B2) 0.32 mg (27%)
Vitamin B6 0.5 mg (38%)
Folate (vit. B9) 184 μg (46%)
Vitamin E 2.4 mg (16%)
Iron 4.6 mg (35%)
Magnesium 197 mg (55%)
Phosphorus 457 mg (65%)
Zinc 3.1 mg (33%)
Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database

 

Basic cooking instructions: To cook, combine one part of quinoa with two parts of liquid (water, low-sodium chicken or vegetable broth) in a saucepan or rice cooker. For 8 servings, use 1 cup of quinoa and 2 cups of liquid. Bring the mixture to a boil, then lower heat and simmer, covered, for about 15 minutes. Cooking is complete when the grains become somewhat translucent and tender, but still chewy, and the white germ has partially detached itself, appearing like a white-spiraled tail around each grain.

 

Quinoa in its natural state has a coating of unpalatable saponins which protect the seeds from the sun’s strong rays at high altitude, as well as, birds who try to eat the young seeds. Saponin is not harmful to humans but gives quinoa a slightly bitter taste. Always rinse quinoa with cold water in a fine mesh strainer before cooking, to remove saponin, unless the quinoa came pre-rinsed.


Suggestions:
  • Quinoa has a light, fluffy, delicate texture when cooked, and its mild, slightly nutty flavor makes it a wonderful substitute for rice or couscous. Add a bit of olive oil, pepper, sea salt, and lemon juice to plain cooked quinoa for extra flavor.
  • Add vegetables and seasonings to cooked quinoa to make a variety of dishes. Quinoa goes well with bitter greens like kale, Swiss chard, and turnips.
  • Mix cooked quinoa with cinnamon, raisins, toasted slivered almonds or other nuts, honey, granola, berries or other fruit, for a delicious, high-protein breakfast or dessert.
  • Serve cooked quinoa for breakfast, with maple syrup or honey, and fresh fruit.
  • Combine cooked chilled quinoa with beans, pumpkin seeds, scallions, and coriander. Season to taste and enjoy as a salad.
  • Ladle hot curry, soup, or stew over a bowl of plain cooked quinoa.
  • Add quinoa to your favorite vegetable soups.
  • Substitute quinoa for bulgar wheat to make a delicious, wheat-free tabouli.
  • Quinoa is often sold as a dry product similar to corn flakes or noodles.
  • Ground quinoa flour can be used in wheat-free and gluten-free baking or added to cookie and muffin recipes.

For a nuttier flavor, dry roast quinoa before cooking it: Simply place uncooked quinoa grains in a skillet over medium-low heat and stir constantly for five minutes.

Storage: Store uncooked quinoa in an airtight container. It will keep for a longer period of time, approximately 3-6 months, if stored in the refrigerator or freezer. If preparing a large batch of cooked quinoa, store it in your refrigerator for up to 1 week.

  How quinoa looks when cooked

 

Diane’s Easy, Yummy Quinoa (Delicious hot or cold!):

Ingredients:

  • 2 cups uncooked, pre-rinsed quinoa
  • 4 cups water
  • 1/2-3/4 cup raisins (Chopped dates and/or figs may be substituted for raisins.)
  • 1/2-3/4 cup toasted, slivered almonds
  • Ground cinnamon

Directions:

  1. Bring quinoa and water to a boil. Stir, reduce heat to “low,” and cover pot with lid. Cook for 15 minutes. Remove lid and fluff quinoa with a fork.
  2. Add raisins and almonds.
  3. Add plenty of ground cinnamon, to taste.
  4. Stir to blend thoroughly.
Diane’s Curried Quinoa (Healthy, low-fat, delicious hot as a pilaf or cold as a salad):
Ingredients:
  • 2 cups uncooked, pre-rinsed quinoa
  • 4 cups low-sodium chicken or vegetable broth
  • 2 tsp. curry powder or ginger powder
  • 1 cup diced red bell pepper
  • 1 cup raisins or chopped dates
  • 1 cup toasted slivered almonds, cashew pieces, or chopped pecans
  • 1 cup chopped mint or parsley or combination of both

Directions:

  1. Bring quinoa and broth to a boil.
  2. Add curry or ginger powder and stir to blend.
  3. Cover and cook for 15 minutes, until quinoa is soft and fluffy.
  4. Stir in red bell pepper, raisins, nuts, and parsley.
Andean Bean Stew With Winter Squash and Quinoa (I adapted the following recipe from one published in The New York Times by Martha Rose Shulman on November 6, 2008. Her recipe was originally based on a Chilean bean stew and uses quinoa instead of the corn called for in the authentic version. Make it a day ahead for the best flavor.):

Ingredients:

  • 1 pound dried pinto beans, rinsed and picked over, soaked in 2 quarts water overnight or for 6 hours
  • 2 tablespoons extra virgin olive oil
  • 2 or more medium onions, chopped
  • 1 tablespoon sweet paprika
  • 4 large garlic cloves, minced
  • 1 bay leaf
  • 1 (14-ounce) can chopped tomatoes with liquid (or add fresh chopped tomatoes if in season)
  • 1 pound winter squash, such as butternut, peeled and cut into 3/4-inch cubes
  • 1/2 cup quinoa, rinsed thoroughly
  • Freshly ground pepper
  • 4 tablespoons chopped fresh basil or parsley

Directions:

  1. Place the beans and soaking water in a large pot. Add water if necessary to cover the beans by about 2 inches, and bring to a boil. Skim off foam, reduce the heat to low, cover and simmer gently for 60 minutes, or until the beans are tender but intact.
  2. Heat the oil over medium heat in a large, heavy nonstick frying pan and add the onion. Cook, stirring, until the onion is tender, about 5 minutes, and add the paprika. Stir together for about a minute, and add the garlic. Cook, stirring, for a minute or two, until the garlic and onions are very fragrant but not brown, and stir in the tomatoes and 1/2 teaspoon salt, if desired. Cook, stirring often, until the tomatoes have cooked down slightly and smell fragrant, 5 to 10 minutes. Remove from the heat and scrape the contents of the pan into the pot of beans.
  3. Bring the beans back to a simmer, add the bay leaf and winter squash, and simmer, covered, for 30 minutes, or until the squash and beans are thoroughly tender. Add the quinoa and simmer for another 20 to 30 minutes, until the quinoa is translucent and displays an opaque thread. Taste and adjust salt. Add a generous amount of freshly ground pepper. Stir in the basil or parsley, simmer for a couple of minutes more, and serve, with cornbread or crusty country bread.

Yield: Serves 6 to 8 generously

Advance preparation: This tastes best if made a day ahead and reheated. The stew will thicken, so you may want to thin it with water and adjust seasonings accordingly. Add the fresh herbs when you reheat. It will keep for at least five days in the refrigerator. It freezes well.

 

*Essential amino acids: The amino acids regarded as essential for humans are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, lysine, and histidine. Additionally, cysteine (or sulphur-containing amino acids), tyrosine (or aromatic amino acids), and arginine are required by infants and growing children. Essential amino acids are “essential” not because they are more important to life than the others, but since the body does not synthesize them. They must be present in our diet, or they will not be present in our body.

 

References:

  1. “Quinoa.” Wikipedia, the free encyclopedia. (Source: en.wikipedia.org/wiki/Quinoa)
  2. Quinoa Corporation: P.O. Box 279, Gardena, CA, 90248-0279, U.S.A. (Telephone: 310-217-8125 and Fax: 310-217-8140). E-mail: quinoacorp@quinoa.net (Source: www.quinoa.net/)
  3. “Quinoa Kale Salad.” Quinoa Recipes-Cooking Quinoa. (Source: www.cookingquinoa.net/)
  4. Shulman, Martha Rose. “Andean Bean Stew With Winter Squash and Quinoa.” The New York Times. November 6, 2008.

 

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Southern New Jersey’s Amazing Cure for “2 Left Feet!”

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

Young ballroom dancers in formal costumes posing against a solid background in a studio Stock Photo - 9621432

Dancing is a wonderful physical and social activity that can improve your fitness and health, lift your spirits, reduce stress, and offer a fun experience, all at the same time! I speak from personal experience, as well as, my public health background. When done properly, dancing:

  • Improves blood circulation throughout the body
  • Helps to reduce your risk of chronic diseases like cancer, cardiovascular (heart) disease, diabetes, high blood pressure, and depression
  • Strengthens your immune system and ability to resist colds, illness, and infections
  • Helps you maintain a healthy weight
  • Raises your metabolic rate, which helps you burn calories faster and lose unnecessary pounds
  • Keeps you fit and flexible
  • Improves muscle tone, strength, and endurance
  • Improves coordination and balance, which can prevent accidents and falls
  • Improves your posture
  • Helps to strengthen your bones and reduce your risk of osteopenia and osteoporosis, since dance is a weight-bearing activity
  • Helps you to meet new people
  • Builds self confidence
  • Increases self esteem
  • Improves your spatial awareness
  • Improves your concentration and ability to focus
  • Improves poise and gracefulness
  • Improves your social skills
  • Enhances an overall sense of well-being, promotes a positive outlook, and makes you happy to be alive
  • Is a moderate physical activity that is generally healthy and safe for your joints and body (According to the United States Department of Agriculture’s [USDA] physical activity guidelines, adults should get at least 30 minutes of moderate to vigorous activity daily.)
  • Provides mental stimulation and improved oxygenated blood flow for a healthy brain, especially when you take classes to improve your technique, memorize steps, or work with a partner
  • Is a “sport” you can engage in throughout your life, with beautiful music, moderate aerobic activity, and social interaction
  • Provides a temporary escape from normal daily activities, a chance to relax, relieve stress, reduce loneliness, and have a great time
  • Helps you to feel young and energetic, no matter what age you are
Group lessons are an excellent, economical, and fun way to learn how to dance and can be just as helpful as private lessons, depending on the instructor.
Private lessons help to refine your technique, arm movements, footwork, frame, and posture, as well as, provide opportunities to prepare for and engage in competition with other dancers.
For those of you in New Jersey, Pennsylvania, or the Delaware Valley, a wonderful place for dance instruction and social dancing is:
 
Dance Haddonfield
USA Dance Delaware Valley Chapter 3012 
Grace Episcopal Church, 19 East Kings Highway, Haddonfield, New Jersey, 08033
Dancing every Sunday from 6pm-10:30pm
Intermediate lessons (6pm-7pm)
Beginner lessons (7pm-8pm)
Social dancing (8pm-10:30pm)

Ballroom_dancing : Beautiful senior couple dancing cheek to cheek. Full body isolated on white.

 Wishing you good health and happiness throughout the holidays and New Year!

References:

  1. “Dance Haddonfield- The Cure for 2 Left Feet.” (Source: www.dancehaddonfield.org/2leftfeet.html).
  2. “Dancing: Fitness the Fun Way!” Public Health Category: www.dianesays.com. 02/17/12.
  3. “USA Dance Chapters-Find a Local Chapter.” USA Dance, Inc. (Source: www.usadance.org>chapters. Office: (800) 447-9047; Fax: (239) 573-0946).

 

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Hurricane Sandy: Nature’s Warning About Our Treatment of the Earth

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

My thoughts and prayers are with everyone who was affected by this hurricane

Helping to conserve, preserve, and care for the earth is in everyone’s interest. Global climate change is posing a significant threat to environmental, agricultural, and human health, by contributing to:

  • Melting and receding of glaciers worldwide, as well as, our polar ice caps
  • Unpredictable and often extreme weather patterns
  • Rising ocean levels
  • Risk of coastal and inland flooding
  • Disruption of agricultural practices, crop production and yield
  • Increases in algae, mold, bacterial, and fungal growth
  • Increases in insect populations which transit infectious pathogens

Our politicians, corporations, factories, energy sector including coal/oil/gas/nuclear power, chemical industry, public transportation systems  (e.g., airlines, cargo/tanker/cruise ships, trains, automobiles, buses), and communities all need to do far more to:

  1. Reduce emissions, environmental degradation, pollution, and waste.
  2. Respect and protect nature’s natural flood plains and barrier islands which help to buffer us from the force of storms.
  3. Reduce unnecessary development along the coast and banks of rivers, and protect existing coastal communities.
  4. Protect the quality of our air, soil, water used for drinking and agriculture, oceans, rivers, lakes, streams, and estuaries, in order to protect public health and well-being.
  5. Reduce, reuse, and recycle more.
  6. Provide efficient forms of public transportation in cities, towns, and suburbs, as well as more pedestrian and bicycle paths.
  7. Design communities where residents can safely and easily walk for shopping and work.
  8. Promote safe, clean, renewable forms of energy, such as waste-to-energy, solar, and wind.

The United States could learn much from countries in northern Europe and Scandinavia, such as Austria, Denmark, Norway, Sweden, Switzerland, Germany, and the Netherlands, who have made environmental and public health a priority:

This region has some of the highest recycling rates in the world, favors safe, clean, renewable energy, and uses 400 state-of-the-art, energy-efficient, waste-to-energy plants that burn only non-recyclable material in their energy-generating incinerators. The incinerators are equipped with modern filters which prevent toxins from entering the air and are relatively inexpensive to build, maintain, and repair. Moreover, they are much safer for environmental and public health than our current coal, nuclear power, oil, and natural gas production techniques in the United States. Europe has greatly surpassed the United States in developing technology to convert residential and industrial trash into heat and electricity, without the release of harmful emissions or environmental degradation.

Waste-to-energy plants have been used successfully for years in Europe and would reduce the need for landfills, as well as, the expense of hauling of urban and residential waste to landfills. New York City alone ships 10,500 tons of residential waste each day to landfills in Ohio and South Carolina.

Please contact your local, state, and federal representatives, as well as, the following organizations by visiting their websites to see what you can do to help make a difference:
  1. Contact elected officials in government (www.USA.gov): Locate e-mail and mailing addresses, phone numbers, and more for your local, state, and federal officials and government agencies.
  2. Natural Resources Defense Council (NRDC) (www.nrdc.org/): Works to protect wildlife and wild places and to ensure a healthy environment for all life on earth. Offers guidance regarding green living practices, how to choose seafood healthy for you and the environment, a sustainable seafood guide, effects of mercury contamination and how to reduce the risk, how to read labels on produce and determine what is best nutritionally, chemicals commonly used in everyday products and how to stay safe, etc.
  3. United States Environmental Protection Agency (EPA) (www.epa.gov/): “After Sandy: What you can do to protect health and the environment after severe weather and flooding.” Address: 1650 Arch Street, #2, Philadelphia, Pa., 19103. Tel. (215) 814-5000.
  4. Earth Island Institute: Focuses on solutions to environmental problems by promoting citizen action and a diverse network of projects.
  5. National Wildlife Foundation (www.nwf.org): The nation’s largest member-supported conservation group, uniting individuals, organizations, businesses and government to protect wildlife, wild places, and the environment.
  6. Rainforest Action Network: Focuses on protecting the Earth’s rainforests and supports the rights of their inhabitants through education, grassroots organizing, and nonviolent direct action.
  7. Tree People: Mission is to inspire the people of Los Angeles to take personal responsibility for the urban forest – educating, training and supporting them as they plant and care for trees and improve the neighborhoods in which they live, learn, work and play.
  8. Rainforest Foundation: Mission is to support indigenous people and traditional populations of the world’s rainforests in their efforts to protect their environment and fulfill their rights by assisting them.
  9. Nature Conservancy: Mission is to preserve the plants, animals and natural communities that represent the diversity of life on Earth by protecting the lands and waters they need to survive.
  10. Trees Water People: Develops and manages continuing reforestation, preserving local trees, wetlands, watershed protection, appropriate technology, and environmental education programs in Central America, Mexico, and the American West.
  11. World Wildlife Fund (WWF) (www.worldwildlife.org): An international, non-governmental organization working on issues regarding the conservation, research, and restoration of the environment. It is the world’s largest independent conservation organization with over 5 million supporters worldwide, working in more than 100 countries, supporting around 1,300 conservation and environmental projects. The group’s mission is to stop degradation of the planet’s natural environment and to build a future in which humans live in harmony with nature, by conserving the world’s biological diversity, ensuring that the use of renewable natural resources is sustainable, and promoting the reduction of pollution and wasteful consumption. Much of its work focuses on the conservation of three biomes that contain most of the world’s biodiversity: forests, freshwater ecosystems, and oceans and coasts, as well as, endangered species, pollution, and climate change.
  12. Wilderness Society (www.wilderness.org): Goal is to ensure that future generations will enjoy clean air and water, wildlife, beauty and opportunities for recreation and renewal that pristine forests, rivers, deserts and mountains provide. Address: 1615 M St. Nw, #2, Washington, DC., 20036. Tel. (202) 833-2300 or  1-800-THE-WILD (1-800-843-9453).
  13. Sierra Club (www.sierraclub.org): America’s largest and most influential grassroots environmental organization that helps to protect and save America’s forests, Arctic refuges, lakes, rivers, streams, and national wildlife.
  14. Stop Global Warming (www.stopglobalwarming.org/): A non-political effort to bring all Americans together in one place, proving there is a vast consensus that global warming is here, and our leaders must freeze and reduce carbon dioxide emissions now.
  15. Earth 911: Recycling centers in the USA for aluminum, plastic, glass, paper, and hazardous waste such as cell phones, computers, motor oil, etc.
  16. Friends of the Earth: Friends of the Earth International is the world’s largest grassroots environmental network, uniting 71 diverse national member groups and some 5,000 local activist groups on every continent. This network focuses on today’s most urgent environmental and social issues, challenges the current model of economic and corporate globalization, and promotes solutions that will help to create environmentally sustainable and socially just societies. It’s decentralized and democratic structure allows all member groups to participate in decision-making.
  17. Green Biz: The leading information resource on how to align environmental responsibility with business success. They provide valuable news and resources to large and small businesses through a combination of Web sites, workshops, daily news feeds, electronic newsletters, and briefing papers. Their resources are free to all users.


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Health Risks of Energy Drinks

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

VIDEO: There are new worries about the amount of caffeine in the popular drinks.

Energy drinks are regularly consumed by 30% to 50% of children, adolescents, and young adults. Research has indicated that they provide no therapeutic benefit and are associated with risks for serious adverse health effects.

Congress is finally demanding greater regulation of the energy products industry which creates drinks like Monster Energy, Monster Rehab, Monster Assault, Monster Heavy Metal, Red Bull, Rock Star, and energy “shots” like 5-hour Energy. These products have been aggressively marketed to teenagers and other young people up until now.

The main ingredients in energy drinks are caffeine, taurine and glucuronolactone. Some new drinks on the market also contain opium poppy seed extract or ephedrine. Caffeine is a stimulant which acts on the central nervous system to speed up the messages to and from the brain, so that the person feels more aware and active.

Since energy drinks are categorized as nutritional supplements, they avoid the limit of 71 mg caffeine per 12 fluid ounces that the US Food and Drug Administration has set for soda, as well as the safety testing and labeling that is required of pharmaceuticals. Consequently, energy drinks can contain as much as 75 to 400 mg caffeine per container, with additional caffeine not included in the listed total often coming from additives such as guarana, kola nut, yerba mate, and cocoa.

The caffeine content of some popular energy drinks and soft drinks [per 250 ml (or 8.45 oz.) beverage]:

  • Monster Energy: 84.5 mg (10 milligrams of caffeine per ounce)
  • Impulse: 88 mg
  • Red Bull: 80 mg
  • Naughty Boy: 80mg
  • ‘V’: 78 mg
  • Coca-Cola: 48.75 mg
  • Diet Coke: 48 mg
  • Diet Coke Caffeine-Free: 2 mg
  • Pepsi: 40 mg
  • Diet Pepsi: 44 mg
  • Pepsi Max: 44 mg

Monster Energy, a popular energy drink high in caffeine, may have contributed to the deaths of 5 people during the last 3 years, according to the Food and Drug Administration, including that of Anais Fournier, a 14-year-old Maryland girl, who died of “cardiac arrhythmia due to caffeine toxicity” after drinking this product in December on 2 consecutive days. A 24-ounce can of Monster Energy contains 240 milligrams of caffeine.

An energy “shot” sold by Living Essentials of Farmington, Michigan, 5-hour Energy, has been implicated in more than 30 serious or life-threatening events since 2009, including heart attacks, convulsions, and in one case, a spontaneous abortion, according to the Food and Drug Administration (4).

Unlike Monster Energy, Red Bull, and some other energy drinks that resemble beverages, 5-Hour Energy is sold as a “shot” in a 2-ounce bottle. Living Essentials does not disclose the amount of caffeine in each bottle, but a recent article published by Consumer Reports placed that level at about 215 mg (3).

An eight-ounce cup of coffee, depending on how it is made, can contain from 100 to 150 milligrams of caffeine.

The New York Times has reported that another federal agency, the Substance Abuse and Mental Health Services Administration, verified that more than 13,000 emergency room visits in 2009 were associated with energy drinks alone.

United States poison centers only recently began tracking the toxicity of energy drinks. However, Germany, Australia, and New Zealand have already reported numerous adverse outcomes associated with energy drink consumption:
 File:Main symptoms of Caffeine overdose.png

 

Health risks related to energy drinks include:

  • Abdominal pain
  • Nausea
  • Gastrointestinal upset
  • Vomiting
  • Tremors/shaking
  • Headache
  • Dizziness
  • Chest pain/ischaemia
  • Paraesthesia (Tingling or numbing of the skin)
  • Insomnia
  • Liver damage
  • Kidney failure
  • Respiratory disorders
  • Agitation
  • Confusion
  • Seizures
  • Psychotic conditions
  • Rhabdomyolysis
  • Tachycardia
  • Cardiac arrhythmias/dysrhythmias (Abnormal heart rate)
  • Hypertension
  • Myocardial infarction
  • Heart failure
  • Death

Instead of reaching for an energy drink, boost your energy the old-fashioned way:

  • Stay well-hydrated by drinking plenty of clean, fresh water each day.
  • Go to bed earlier, so you average 8-10 hours of sleep each night.
  • Follow a wholesome, nutrient-dense diet, including fruits, vegetables, whole grains, nuts and seeds, legumes, protein from fish, poultry, lean meats, and non-fat or low-fat dairy foods.
  • Avoid foods high in sugar, salt, saturated animal fat, partially hydrogenated and tropical oils (trans fats), as well as, foods that have been processed or commercially-prepared.
  • Exercise for at least 30 minutes each day, in order to concentrate and feel better, reduce stress, and help raise your metabolic rate.
  • Get plenty of fresh air into your lungs by taking a brisk walk outdoors.

 

References:

  1. “Caffeine: Main Symptoms of Caffeine Overdose.” Diagram from Wikipedia: The Free Encyclopedia. 10/17/12.
  2. “Energy Drinks Pose Serious Health Risks for Young People.” Medscape Medical News © 2011  WebMD, LLC. (Source: www.medscape.com/viewarticle/737311).
  3. Meier, Barry. “Caffeinated Drink Cited in Reports of 13 Deaths.” The New York Times: Business Day. 11/14/12.
  4. “US Regulators Report Possible Links Between Caffeine Shot,Deaths.” Yahoo!Health. 11/14/12.

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How to Maintain a Healthy Blood Pressure

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

High blood pressure, or hypertension, is a condition which tends to become more common as people age. Blood pressure is the force of blood pressing against the walls of your arteries.

 Your risk of hypertension is influenced by heredity, lifestyle habits, and gene/environment interactions.

Terms used to define various ranges of blood pressure:

  • Normal blood pressure: Blood pressure below 120/80. The higher number (systolic) indicates the pressure when your heart beats. The lower number (diastolic) measures the pressure at rest between heartbeats, when the heart refills with blood.
  • Prehypertension: Blood pressure just above the normal level, between 120-139 for systolic pressure and 80-89 for diastolic pressure. This range places you at twice the risk of developing cardiovascular disease than a lower reading. Almost one-quarter of Americans have prehypertension. Increasing your level of physical activity, being more careful about what you eat and drink, following a more healthful diet, and losing extra weight can help to restore normal blood pressure within a short time.
  • Hypertension: Blood pressure averaging 140/90 or higher, for either number. Speak with your doctor or nurse about how to control your high blood pressure.
  • Hypertensive crisis: When blood pressure reaches 180/110, a hypertensive crisis can occur leading to an increased risk of a stroke, heart attack, kidney damage, or loss of consciousness. Symptoms of a hypertensive crisis may include a severe headache, anxiety, nosebleeds, and feeling short of breath. An adverse reaction to certain medications can sometimes bring this on.
hypertension

Uncontrolled high blood pressure is dangerous and often called a “silent killer.” Approximately 1 in 5 people have this without realizing it. The condition is often associated with:

  • Few or no obvious symptoms
  • An increased workload for the circulatory system, causing the heart and arteries to work harder than normal to pump blood throughout the body and it’s organs
  • An increased risk of damage to organs such as the blood vessels, lungs, brain, and kidneys, cardiovascular (heart and artery) disease, stroke, kidney disease, and kidney failure
  • An increased risk of glaucoma

More than half of the American population between the age of 55 and 74 has blood pressure higher than 120/80. However, good lifestyle habits can reduce this risk and promote a healthy blood pressure.

Complications of chronic hypertension: 

 

Tips to maintain a healthy blood pressure:

  • Exercise frequently: Try to include 30-60 minutes of moderate physical activity most days of the week. Brisk walking, hiking, gardening, dancing, swimming, bicycle riding, tennis, gym workouts, as well as aerobic, Pilates, and Zumba classes, are all wonderful forms of exercise to improve your overall health, maintain a healthy weight, sleep more soundly, and lower your blood pressure. If you haven’t been active, increase your exercise level gradually. This can lower your blood pressure within just a few weeks.
  • Quit smoking and avoid smoke-filled environments: Whether from cigarettes, cigars, automobile exhaust, factory emissions, or other sources of pollution, smoke is an irritant which promotes inflammation of the intima, the internal lining of the lumen of blood vessels. This inflammation facilitates fat deposition and fatty streak (plaque) formation within the intima, and eventually calcification and loss of elasticity of the blood vessel, resulting in hardening, or sclerosis, i.e., atherosclerosis. Your heart will have to work harder to push blood through stiff, clogged vessels. Furthermore, nicotine in tobacco products can raise blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day may keep your blood pressure elevated constantly.
  • Drink alcohol in moderation or not at all: Excess alcohol consumption increases the risk of high blood pressure throughout the body. The maximum for a woman is one drink daily and for a man, two drinks daily. The American Heart Association (AHA) defines a drink as one 12-ounce beer, four ounces of wine, 1.5 ounces of 80-proof spirits, or one ounce of 100-proof spirits.
  • Maximize your intake of potassium- and magnesium-rich foods: Good sources of potassium include bananas, citrus fruits, cantaloupe, prunes, papaya, mango, green vegetables, herbs like basil, mint, and parsley, mushrooms, potatoes, tomatoes, beans, watercress, and seeds. Good sources of magnesium include halibut, almonds, cashews, soybeans, spinach, oatmeal, peanuts, wheat bran, potatoes with the skin, avocados, lentils, beans, and yogurt.
  • Eat a healthful, low-sodium diet including lots of fresh fruits, vegetables, whole grains, legumes, nuts and seeds, non-fat or low-fat dairy, fish, and poultry products, and minimize your consumption of foods high in salt, saturated fat, total fat, cholesterol (e.g., red meat), and sweets: The traditional Mediterranean Diet and DASH Diet (Dietary Approaches to Stop Hypertension) both provide such an eating plan. Fruits and vegetables are especially heart-healthy, as they are naturally low in fat, sodium, calories, and high in fiber, anti-oxidants, vitamins, and minerals like potassium, magnesium, and calcium which reduce inflammation and lower blood pressure. Those high in potassium and magnesium include broccoli, carrots, green leafy vegetables, peas, potatoes, sweet potatoes, tomatoes, apples, apricots, bananas, papayas, mangoes, grapefruits, oranges, peaches, melons, blueberries, strawberries, grapes, and raisins. Calcium-rich foods include low-fat and non-fat dairy products like skim milk, kefir, fat-free yogurt, reduced-fat cheese, as well as, legumes, green leafy vegetables like bok choy, kale, mustard greens, Swiss chard, turnips, broccoli, whole-grain cereals, and fruit juices and soy milk that have added calcium.
  • Buy fresh, plain frozen, or if necessary, canned “no-salt-added” vegetables.
  • Buy fresh fish, poultry, and all-natural lean meat: Avoid cold cuts or “deli” foods which tend to be high in cholesterol, fat, and salt.
  • Use natural, salt-free herbs and spices, as well as citrus juices (ex., lemon) to season food.
  • Avoid instant or flavored foods (cereal, pasta, rice, etc.), packaged mixes, commercially-prepared condiments, salad dressings, and sauces.
  • Drain and rinse canned foods, such as salmon and tuna, to reduce the amount of salt in them.
  • Don’t add salt: Sodium, a major component of salt, can raise blood pressure by causing the body to retain fluid which places stress on the heart. One level teaspoon of salt contains 2,300 mg of sodium. Reducing salt intake helps to reduce the amount of fluid retained by the body, as well as, blood pressure. The AHA recommends eating less than 1500 mg. of sodium per day. Always read ingredient lists, nutrition labels, and menus carefully. Use herbs, spices, citrus juice, fresh fruit, garlic, onions, fresh tomatoes, tomato paste, or vinegar, rather than salt, to add more flavor to your foods.
  • Avoid processed, refined, or junk foods: Processed foods contribute up to 75% of our sodium intake. Usually the more processed or refined a food is, the higher the sodium and the lower the potassium concentration. Limit your intake of canned soups, potato chips, deli lunch meats, bacon, sausage, frozen dinners, condiments, sauces, crackers, and breads which all tend to be high in sodium.
  • Avoid or reduce your intake of foods containing simple carbohydrates such as sugar, dextrose, maltose, maltodextrin, and high fructose corn syrup, as well as, partially-hydrogenated oils, tropical oils, and trans fats: These promote fluid retention, inflammation of the lumen of blood vessels, the development of high blood pressure, and atherosclerosis. (“Trans fats” are trans fatty acids found in animal products and chemically processed vegetable oils.)
  • Drink plenty of water, in order to keep your blood at the right viscosity, enhance blood flow to your muscles before engaging in exercise, and flush excess sodium out of the body. 
  • Avoid energy drinks and limit coffee intake: Caffeine is a diuretic which promotes water loss and elevates blood pressure. While some energy drinks offer about the same amount of caffeine per serving as a cup of coffee, their container may include two or three servings. A number of energy drinks, like “Monster Energy,” contain far more caffeine per serving, thus posing serious health risks to an individual. Limit your coffee intake to less than 3 cups per day. Research has correlated coffee ingestion greater than 3 cups per day to an increase in intraocular pressure and risk of exfoliation glaucoma (EG). Water is always the best fluid to consume, along with a well-balanced diet.
  • Watch your weight: For each pound that you are overweight your heart must push blood about one mile further! Being overweight generally raises blood pressure, whereas losing weight tends to lower blood pressure. Drink 8-10 glasses of water each day. Eat smaller portions of food. Replace high calorie foods with fruits and vegetables. Choose fresh fruit, instead of desserts and snacks. Select non-fat or low-fat dairy products (e.g., milk, kefir, yogurt), instead of full-fat, and fruits canned in their own juice, rather than heavy syrup.
  • Get enough sleep: Getting less than 7 hours of sleep each night has been associated with an increased risk of high blood pressure. Aim for 8-10 hours of sleep each night. Daily exercise will help you to feel less stressed and more relaxed and sleep more soundly.
  • Reduce stress: Exercise on a regular basis, spend time with family, friends, a pet, and nature, listen to soothing music, learn a new hobby or how to play a musical instrument, go dancing, simplify your obligations and life, get enough sleep each night, remember to make the best of each new day, and laugh often.
  • If you have high blood pressure, talk with you doctor about medicines and supplements that may affect blood pressure: Cold and flu medicines that contain decongestants are one of several classes of medicine that can cause blood pressure to rise. Others include nonsteroidal anti-inflammatory drugs (NSAIDs, pain relievers), steroids, diet pills, birth control pills, and some antidepressants.
  • If your doctor prescribes and monitors medication to lower your blood pressure, take it exactly as directed: Report any side effects such as muscle weakness, malaise, dizziness, lightheadedness, heart palpitations, dry cough, skin rash, etc., experienced while taking blood pressure medicine to your doctor as soon as possible, so that an adjustment can be made to eliminate the symptoms.

References:

  1. Edney, Anna. “Monster Energy Drinks Cited in Death, FDA Says.” Bloomberg News. (Source: www.bloomberg.com/news/2012-10-22/monster-energy-drinks…). 10/22/12.
  2. “Hidden Sources of Sodium in the Diet.” Dianesays.com.
  3. Jae Hee Kang. “The Relation between Caffeine and Coffee Consumption and Exfoliation Glaucoma or Glaucoma Suspect.” The Journal of Investigative Ophthalmology and Visual Science. Harvard School of Public Health. 10/03/12.
  4. “Reduce Dietary Salt and Sodium for Good Health.” Dianesays.com.
  5. “The Mediterranean Diet: Delicious, Nutritious, and Heart-Healthy.” Dianesays.com.
  6. “The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure.” National Institutes of Health (NIH) Publication No. 03-5230, National High Blood Pressure Education Program, May 2003.

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