Is “MyPlate” on your table?

Posted on June 23, 2011 by karenplcdietitian

At the beginning of June, a new nutrition initiative was introduced with a simple, consumer-friendly image called MyPlate.  MyPlate is a symbol that looks like a dinner plate.  The plate is divided into four sections (see image below).  Two of the sections are filled with fruits and vegetables, one contains protein and the fourth contains grains.  Beside the plate is a small circle, which represents low-fat dairy. 

MyPlate replaces the Food Guide Pyramid/MyPyramid with the intention of educating consumers on the new 2010 USDA Dietary Guidelines.  The major messages included on the MyPlate website are:

  • Enjoy your food, but eat less.
  • Avoid oversized portions.
  • Make half your plate fruits and vegetables.
  • Switch to fat-free or low-fat milk.
  • Make at least half your grains whole grains.
  • Compare sodium in foods like soup, bread and frozen meals and choose foods with lower numbers.
  • Drink water instead of sugary drinks.

Here are a few of my thoughts on MyPlate that I’d like to highlight:

The Positives:

  • It’s simple and easy to understand for both adults and children.  The Food Guide Pyramid taught us about the food groups and now MyPlate is teaching us how to arrange those food groups onto our plate. 
  • It may help some with weight control.  I have used an image similar to MyPlate for many years to help people successfully control their portions to lose weight.  So, I am hoping that this new image can be a good starting point for anyone who is looking to gain more control over their weight. 
  • It seems to have a greater emphasis on fruits and vegetables than the Food Guide Pyramids.

 The Negatives:

  • The size of the plate you eat off of affects portion size and MyPlate does not talk about plate size.  I feel that, generally, a 9 inch plate is appropriate.
  • The actual icon itself does not distinguish what the healthiest choices for grains, proteins and fats are.  Information provided on MyPlate’s website does encourage making at least half of your grain choices whole-grain and there is information on eating lean protein and healthy fats, but you have to dig deeper into the educational materials on the site to get more information.
  • The protein category can be confusing for some people (this category was formerly the meat/meat alternative group).  Protein is not actually a food like the other categories are; it is a nutrient and it is found in many foods including foods that have their own spot on the icon like whole grains (ex. quinoa) and low-fat dairy.  Again, when you explore the MyPlate website, you can obtain more information on the “protein” category to help in guiding your choices.

Overall, I think MyPlate is a great tool and I am impressed with MyPlate’s website as it provides extensive details on how to use the plate, so check it out!

Karen McPartland, RD, CSSD

The Princeton Longevity Center

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A Caution about Diabetes Social-Networking Sites

Posted on June 21, 2011 by karenplcdietitian

The internet has become a popular source for diabetics seeking medical advice and support.  But, it’s important to be cautious about the information and advice that online social-networking communities may offer.  A recent study reviewed the top 10 social-networking communities focused on diabetes and found that much of the information provided there can’t be trusted.  Four of the sites contained misinformation about diabetes and six of the sites did not distinguish between editorial content and advertising content.  Unfortunately, the study did not provide the names of the sites used in the study.  The authors suggest that people with diabetes who are looking for health tips online should make sure that the medical information provided on a site matches their physician’s advice and they should also check to see if the site has expert moderators (ex. Physicians who specialize in diabetes or Certified Diabetes Educators). 

You can read an abstract of the study here.

Karen McPartland, RD, CSSD

Princeton Longevity Center

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Worried about your weight? Then, take a look at your waist…

Posted on June 20, 2011 by karenplcdietitian

As a Registered Dietitian, I start out most nutrition counseling sessions questioning my clients about their weight history.  I’ve had many clients report that their weight has been the same since college, but then when I ask if their WAIST size has changed since college, I get a different answer…some will say “Not much. Maybe its increased by 1 or 2 inches” others might say “Probably a 3-4 inch increase”.  Then, I explain how the number they see on the scale doesn’t tell the whole story.  It’s more about where your fat is stored.  Excess abdominal fat, otherwise known as excess visceral fat, surrounds the organs and is the type of fat that can increase one’s risk for chronic diseases like type 2 diabetes, heart disease and even cancer.  Here is some good information explaining the importance of Waist Management over weight management (the article focuses on men, but excess visceral fat is a concern for women too). 

At Princeton Longevity Center, our Comprehensive Exam includes a visceral fat measurement along with a body composition analysis to look at your overall body fat and muscle mass.  All of these results help us to fully assess your “weight” status so that we can provide you with the information that your scale can’t. 

Karen McPartland, RD, CSSD

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What’s Really In Your Vitamins?

Posted on June 17, 2011 by David A Fein, MD

 

If you have ever wondered what’s the best brand of vitamin or whether the more expensive ones are any better then here is a website you need to know about.

ConsumerLab.com is an independent testing laboratory that analyzes what is really in those vitamins and over-the-counter supplements.  The results can be surprising.  Many supplements contain little or none of the advertised ingredients.  Some contain dangerous toxins and contaminants.  And price doesn’t seem to guarantee purity.

In their latest report, ConsumerLab.com examined many of the popular multi-vitamins and found that almost a third did not have the level of nutrients they claim on their labels.  Some others had too much of certain vitamins which can be potentially dangerous.  The good news is that some of the best vitamins were also the least expensive.

Princeton Longevity Center highly recommends this website to help you choose safe and cost-effective supplements.

David Fein, MD
Medical Director
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Olive Oil May Lower Stroke Risk

Posted on June 17, 2011 by David A Fein, MD

A new study published this week in the journal Neurology shows that high consumption of Olive Oil may decrease the risk of strokes in older people.

Strokes are the third most common cause of death in the US, after heart disease and cancer. The risk of a stroke doubles with each decade starting in the mid-50’s. Strokes are closely linked to high blood pressure and other cardiovascular risk factors.  Prior studies have show that eating a Mediterranean Diet may be associated with a decrease in both stroke and heart attack risk.

Researchers at the University of Bordeaux followed 7,625 participants for 6 years.  Those with the highest use of Olive Oil had a 41% decrease in the occurrence of strokes.  This study only shows an association between eating Olive Oil and lowering stroke risk.  It does not prove a cause-and-effect relationship.  On the other hand, putting a bit more Olive Oil in your diet, especially when done in place of less healthy oils, is tasty and likely is a low risk for other side effects.

Click on this link to read the abstract of the study in Neurology

David Fein, MD
Medical Director
Princeton Longevity Center

 

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FDA Announces New Sunscreen Labeling Rules

Posted on June 14, 2011 by David A Fein, MD

If you believe the marketing hype, slathering on a layer of sunscreen will protect your skin from sun damage and the risk of skin cancer.  In fact, many tanning products may actually end up increasing your risk of skin cancer and contribute to aging of your skin.  There are ways to safely enjoy the summer sunshine but picking the right type and level of skin protection is the key.  The FDA has just announced new rules for sunscreen manufacturers aimed at making their labels more accurate about the protection their products offer.

It is the ultraviolet light present in sunlight that causes tanning, burning and damage.  The ultraviolet spectrum is arbitrarily divided into the UVA and UVB portions.  In general, the UVB rays mainly cause sunburns.  The UVA rays are more dangerous and can cause genetic damage to the skin that leads to skin cancer, including melanoma, and premature aging of the skin.  If you don’t want wrinkles, you need to avoid UVA exposure. Most sunscreen products are effective at blocking UVB but most do not offer adequate protection against UVA.  Because blocking UVB means you can stay out in the sun all day without burning, choosing the wrong sunscreen may unwittingly increase your exposure to UVA and do more damage than if you had quickly burned and gotten out of the sun.

There are several ways to limit your UVA exposure.  Of course, the most effective of all, and the one most of us are least likely to do in Summer, is to limit your sun exposure time.  Stay in the shade.  Wear light colored clothing and a hat whenever possible.  Remember that clouds do not offer much of a UV block and it is still possible to damage your skin even on days when the skies are moderately overcast.  Being on or near water increases your exposure as UV will reflect off the water.

If you are out in the sun, you need to use a sunscreen. Some sunscreens contain physical sunblockers.  Others use chemical sunblock.  The two commonly used physical sunblocks are Titanium Dioxide and Zinc Oxide.  These are very effective at blocking both UVA and UVB.  These are particularly useful for individuals with sensitivity to chemical sunblocks.  They are very unlikely to cause skin irritation or allergies.  However, they are also very visible.  Titantium Dioxide is bright white and most people would find it esthetically unacceptable to use a physical sunblock in high concentration over a large area of the body.

Chemical sunblocks work by absorbing UV light.  There is no single ingredient that blocks the entire UV spectrum so you need a sunscreen that combines at least two chemicals to provide “broad spectrum” protection..  Sunscreen ingredients are just starting to catch up with the discovery of how bad UVA rays are for your skin and some of the claims on the label are not reliable.

In the USA, sunscreen products generally list their SPF (Sub Protection Factor) as a guide to the relative strength of the product.  Theoretically, if an individual would normally start to burn after 10 minutes of exposure, applying an SPF of 15 would allow them to increase their exposure time to 150 minutes before starting to burn.  In reality, the degree of protection varies greatly depending on several factors.  But since burning is more related to UVB than UVA exposure, SPF does not reflect the level of protection against skin aging, wrinkling and cancer. It applies only to sunburn.  Your best bet is to carefully check the label on your sunscreen to look for the ingredients that offer protection against both UVA and UVB

The majority of chemical sunblocks will protect only against UVB.  Unless the product contains Avobenzone (also called Parsol 1789) or Mexoryl SX (or Tinosorb outside the U.S.), you’re not fully protected from UVA.

Mexoryl SX is the most effective UVA-blocking ingredient currently available. It has been used in Canada and Europe since 1993, but was just approved by the FDA for use in the U.S. in July 2006. Currently, only a few products are available in the USA with Mexoryl.  L’Oreal holds the exclusive rights to Mexoryl SX.  It can be found in LaRoche-Posay Anthelios SX, a facial moisturizer, and the more widely available Lancôme UV Expert 20, a face and body lotion. If you want the best possible protection, Lancôme UV Expert 20 offers an ideal mix of ingredients, but it’s very expensive.

Avobenzone is available in a wider array of less expensive products.  Many products contain a similar component, Oxybenzone.  These will often state on the label that the product protects against UVA.  However, there are actually two kinds of UVA rays — short and long waves. Oxybenzone offers protection against short-wave UVA but not long-wave UVA.  The long-wave UVA may be the more dangerous.  Avobenzone protects against long-wave rays. Unless your sunscreen also contains avobenzone, zinc oxide, titanium dioxide or Mexoryl SX, you are not protected against long-wave UVA rays. That’s why skin-care experts say you should look for “broad spectrum” UVA and UVB protection.

No matter what sunscreen you use, applying it properly is even more important.  We recommend that you use an SPF of at least 30.  A water-resistant sunscreen will be more effective at maintaining your protection if you swim.  You should apply sunscreen at least 15 minutes before sun exposure.  Some chemical sunblocks are slightly absorbed into the skin where subsequent sun exposure can cause the sublock to release free radicals that damage the skin.  Many experts recommend re-applying your sunscreen after 1-2 hours to maintain protection and reduce free radical production within the skin.

For more on the FDA’s new rules visit the FDA Consumer Website.

David Fein, MD
Medical Director
Princeton Longevity Center

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Study Showing Weight Loss Surgery Doesn’t Extend Life May Be Flawed

Posted on June 13, 2011 by David A Fein, MD

A study to be published in this week’s issue of JAMA reports that men undergoing gastric bypass surgery for severe obesity had no improvement in survival over 7 years of follow up.   The study is already making headlines on major news outlets.  But several factors limit the validity of this study.

This was not a “randomized” trial in which participants are randomly assigned to receive surgery or non-surgical treatment.  It is likely that the patients who got the surgery were sicker and had a poorer prognosis than those treated non-surgically.  The rate of complications and death in the first 30 days after surgery was much higher than expected in this study.  This not only may indicate these patients were sicker, it also reflects that the type of surgery that was done is more dangerous in obese men.  Other types of surgical procedures for obesity may still show an improvement in survival because of the lower initial mortality. Prior studies have tended to show that surgical treatment of obesity does improve survival.

Weight loss surgery is associated with improvements in other conditions associated with obesity such as arthritis, diabetes and hypertension.  Overall quality of life usually improves which is likely to be as important as overall length of life.   In those patients who have been unable to control their weight with non-surgical means, surgery will continue to be a useful option.

So headlines simply stating that a study has shown weight loss surgery doesn’t help obese patients live longer should be taken with a large grain of salt.  Further study is clearly warranted.

You can find the full text of the article in JAMA HERE.

David Fein, MD
Medical Director
Princeton Longevity Center

 

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New Guidelines Put Focus on Vitamin D Deficiency

Posted on June 8, 2011 by David A Fein, MD

 

 

New Guidelines Put Focus on Vitamin D Deficiency.

Interesting Post on new task force recommendations for Vitamin D.

Vitamin D deficiency is a common problem among Americans (we just don’t get enough sun anymore) and is increasingly linked to an increased risk of medical problems including heart disease, hypertension, Alzheimer’s Disease and even some cancers.

We recommend 800-1200 units per day for most adults.

David Fein, MD
Medical Director

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Protecting Yourself From E. coli in Ground Beef

Posted on June 8, 2011 by David A Fein, MD

Undoubtedly, you have heard the warnings in the media lately about the potential dangers of bacterial contamination in our food.  But if you think that grinding beef yourself, using better cuts of meat or avoiding certain brands and buying your meats from a more “upscale” source will offer protection, think again.

The recall of 22 million pounds of ground beef produced by Topps is just the latest case of a dangerous form of E. coli showing up in common foods and it underscores the need for consumers to be aware of the steps to take to avoid serious illness.  But the fact is that E. coli is extremely common throughout the food chain and particularly in beef.  E. coli is one of the most common bacteria present in the intestines of humans, cows and many other animals.  Most of the strains of the bacteria are relatively harmless.  However, one particular strain of the bacteria, known as E. coli 0157:H7, is more virulent and dangerous. It was first isolated in 1975 and was identified as a human pathogen in 1982.  In recent months it has been showing up with increasing frequency.

Unlike exposure to the more common and generally harmless strains of E.coli, oral intake of even a small amount of 0157:H7 can cause severe illness. Ground beef poses the biggest risk for a simple reason.  E. coli contamination usually occurs during slaughter and subsequent handling of the meat.  Intestinal contents of the animal can directly come into contact with the carcass or may contaminate slaughterhouse and butchering equipment.  It is a safe assumption that some E. coli, whether pathogenic or not, will be present on the surface of just about all meats.

When you grill, broil or roast a piece of beef the external surface of the meat, where the bacteria are found, will be exposed to very high temperatures.  This is virtually always sufficient to kill any bacteria on the surface of the meat.  So long as the meat is otherwise intact, it is very unlikely that any bacteria have penetrated to the interior of the meat where temperatures are much lower during cooking.

When you grind beef, you take the exterior of the meat and make it part of the interior.  Since every hamburger, meat loaf, sausage and meatball has some meat on the inside that was once part of the outside of the meat, and since all of the meat was exposed to the potentially contaminated grinding equipment, it is a good assumption that E.coli and other bacteria are inside the meat where it is not directly exposed to the high heat of the cooking source.  These bacteria are now much harder to kill.
The risk of E. coli poisoning is really not related nearly as much to the quality of meat or the cleanliness of the butcher as it is to the simple fact that grinding puts the outside of the raw meat on the inside of the ground meat where the bacteria are protected from direct exposure to heat. Freezing is also generally not adequate protection from E. coli.  It appears that the bacteria is often able to survive the temperatures found in most home freezers. There is no reason to assume that by avoiding a particular brand of meat, or grinding your own meats, you are protecting yourself or your family.

The only sure way to protect yourself from E. coli in ground meats is thoroughly cook the meat.  The interior temperature must reach at least 155 degrees all the way through the meat.  At this temperature, there will not be any pink in the center of your hamburger and the juices from the meat will be clear.  Those of you who like your hamburgers medium rare take note.  It may not taste as good when cooked to well done but thoroughly cooking all ground meat products is the only safe way to protect against E.coli and other bacterial food poisonings.

Adequate sanitation in your kitchen when handling any meats is also critical.  Assume that every time you touch a piece of meat or anything else that has come in contact with that meat that you have E. coli on your hands.  Any kitchen utensil, cutting board, plate, etc., that comes into contact with uncooked meat should never touch cooked food or other items that are ready to be served without further cooking.  Wash your hands thoroughly after handling raw meats and wipe your hands with disposable towels only.  When washing your hands remember that the amount of time you spend scrubbing your hands is much more important that the water temperature or type of soap you use.  Wash your hands for at least 20 seconds.  All utensils and other items in contact with raw meat should be thoroughly cleaned too.  The most effective is to run them through your dishwasher on the Sanitize setting.  Never allow any marinade or sauce that has come in contact with the raw meat to come back in contact with any food once you have started cooking.

At Princeton Longevity Center we strongly encourage everyone to ensure that all ground meat products, regardless of the source, are thoroughly cooked and that you pay careful attention to avoiding any cross-contamination from any uncooked meats to other surfaces or foods in the kitchen.

By: David A Fein, MD
Medical Director
Princeton Longevity Center

Click Here To Learn more about a Princeton Longevity Center Comprehensive Preventive Exam.

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Chickpea Salad Romaine Wraps

Posted on June 8, 2011 by David A Fein, MD
Chickpea Salad Romaine Wraps

These wraps are high in cancer-fighting fiber and quite refreshing on a warm spring or summer day!

Ingredients:
1 1/2 cups cooked or canned chickpeas, rinsed and drained
1/2 cup finely chopped or grated carrot
1/2 cup finely chopped celery
3 green onions, chopped
2 to 3 tablespoons fat-free or low-fat vegan mayonnaise
1 tablespoon stone-ground mustard
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 large romaine lettuce leaves
1 medium tomato, sliced, or 6 to 8 cherry tomatoes, cut in half

Directions:

  1. Coarsely mash the beans with a fork or potato masher, leaving some chunks.
  2.  Add the carrot, celery, green onions, vegan mayonnaise, mustard, salt, and pepper. Mix well.
  3. Place about one-quarter of the mixture on each lettuce leaf. Add one-quarter of the tomato, roll the lettuce around the filling, and serve.
  4. Stored in a covered container in the refrigerator, leftover Chickpea Salad Romaine Wrap filling (without the lettuce and tomato) will keep for up to 3 days.

Nutrition Information
Per serving (Makes 4 servings):
163 calories
4 g fat
0.5 g saturated fat
0 mg cholesterol
25.6 g carbohydrate
6.5 g fiber
3.5 g sugar
8 g protein
15.2 mg vitamin C
2555 mcg beta-carotene
1.2 mg vitamin E
72 mg calcium
2.9 mg iron
525 mg sodium

 

Recipe from The Cancer Survivor’s Guide

For Many More Recipes- CLICK HERE to visit our website

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