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About Wallowa County chieftain. (Enterprise, Wallowa County, Or.) 1943-current | View Entire Issue (Dec. 11, 2019)
NEWS Wallowa County Chieftain A8 Wednesday, December 11, 2019 All those oils! Choosing the best for your needs ROASTED ROOTS GOOD FOOD, GOOD HEALTH Heat oven to 400° F. Wash two potatoes, two beets and two sweet potatoes or yams. (You may also add carrots and/or rutabagas) You do not need to peel the beets, carrots, and potatoes unless you really, really want to. (Most vitamins are just under or in the peel.) Cut them into quarters and place them into a bowl. Drizzle 2 or 3 tablespoons of olive oil (or avocado oil) over the vegetables and toss them with salt, pepper, garlic granules and oregano to taste, (or any other combina- tions you like). Coat the vegetables well and place on a cookie sheet or shallow roasting pan. Roast for about 40 minutes or until done. These three vegetables will cook at about the same time. They will caramelize on the outside and be softer on the inside. By Eileen Thiel G uilty! I confess. During the winter I do my walking exercise inside the grocery stores. The walking gives me an opportunity to shop at the same time. Note, I say shop, not buy yet. The import- ant thought is to shop and read before buy- ing. This can save you money and make sure you purchase exactly what you think you are buying. The advertising on the front of a box or jar is not always the complete informa- tion you need. No sugar! (What is taking its place?) Heart healthy! (maybe, maybe not) Natural! (Cardboard is sort of natural.) The other day I was trying to make up my mind about different cooking oils. There is so much contrasting information about unsaturated and saturated oil, and butter vs margarine that I needed to pause and eval- uate what I heard. First off, some saturated fats are good for us and some unsaturated vegetable oils and hydrogenated fats are bad for us. After researching new information, I had a different outlook. I’m interested in lowering my choles- terol count. There are books on the subject, but one new thing I found out is that butter is one of those good saturated fats. It contains a balanced amount of good acids that pre- vents problems caused by too much omega 6 in our diet. Things get complicated so let’s just look at the everyday oil and fats that we use. Thanks to nutritionist Sally Fallon Ellen Morris Bishop The diversity of plant oils available in stores has grown almost exponentially. Knowing their individual benefi ts and limitations is important in using and consuming them to make the most of their diff erent characteristics. there is a simple chart that gives us informa- tion on oils. Olive oil is the safest vegetable oil to use. Make sure it is 100% pure and is extra virgin expeller pressed for the highest quality. Peanut oil has a lot of omega 6 and should be used sparingly. Saffl ower, corn, sunfl ower, soybean and cottonseed oils are loaded with dangerous levels of omega 6 and should never be heated for frying or baking or cooking. Canola oil looks good on the sur- face of research, but in short has many prob- lems. It goes rancid rapidly and if used in baked goods develops mold easily. Process- ing turns it into a trans-fat, creates a defi - ciency of vitamin E and causes heart lesions. Flax seed oil can go rancid if not kept in the refrigerator. It should never be heated, and only used in small amounts for salad dress- ings and spreads. Tropical oils, palm and coconut, are stable at room temperature and will not go rancid for months. These oils do not cause heart disease and have been used for centuries with many health benefi ts. They are wonderful for cooking, baking and fry- ing. Avocado oil can be heated to high tem- peratures without smoking. Other oils read- ily available in the market include grapeseed oil which also has a high-temperature smoke point but due to it’s high omega 6 content should be used sparingly. Tree nut oils avail- able include walnut oil. Walnut oil, like the nuts, is high in the good-for-you omega 3’s. But it doesn’t take well to higher tempera- tures. It will impart a slightly nutty, light fl a- vor to your salads though. There are other oils out there, too. Each has its own proper- ties, and they are all worth exploring. Time-restricted eating may help control weight The Salk Institute SAN DIEGO: Metabolic syndrome affects nearly 30 percent of the U.S. popula- tion, and increases the risk for type 2 diabetes, heart disease and stroke. But life- style interventions such as adopting a healthy diet and increasing physical exercise are diffi cult to maintain and, even when combined with medication, are often insuf- fi cient to fully manage the disease. Now, in a collaborative effort, researchers from the Salk Institute and the UC San Diego School of Med- icine found that a 10-hour time-restricted eating inter- vention, when combined with traditional medica- tions, resulted in weight loss, reduced abdominal fat, lower blood pressure and cholesterol, and more sta- ble blood sugar and insulin levels for participants. The pilot study, published in Cell Metabolism on December 5, 2019, could lead to a new treatment option for met- abolic syndrome patients who are at risk for develop- ing life-altering and costly medical conditions such as diabetes. “We have found that combining time-restricted eating with medications can give metabolic syndrome patients the ability to bet- ter manage their disease,” says Satchidananda Panda, co-corresponding author and professor in Salk’s Reg- ulatory Biology Laboratory. “Unlike counting calories, time-restricted eating is a simple dietary intervention to incorporate, and we found that participants were able to keep the eating schedule.” Time-restricted eating (eating all calories within a consistent 10-hour window) supports an individual’s cir- cadian rhythms and can max- imize health benefi ts, as evi- denced by previous research published by the Salk team. Circadian rhythms are the 24-hour cycles of biolog- ical processes that affect nearly every cell in the body. Increasingly, scien- tists are fi nding that erratic eating patterns can disrupt this system and increase the risk for metabolic syndrome and other metabolic disor- ders with such symptoms as increased abdominal fat, abnormal cholesterol or tri- glycerides, and high blood pressure and blood sugar levels. “Eating and drinking everything (except water) within a consistent 10-hour window allows your body to rest and restore for 14 hours at night. Your body can also anticipate when you will eat so it can prepare to optimize metabolism,” says Emily Manoogian, the paper’s co-fi rst author and a postdoctoral fellow in the Panda lab. “We wanted to know if controlling the tim- ing of food intake to support circadian rhythms would improve the health of indi- viduals that were already being treated for cardiomet- abolic diseases.” Participants did not report any adverse effects during the intervention. To reduce food intake to the 10-hour window, most participants delayed their fi rst meal and Join us for an Exquisite Holiday Celebration! Winter Solstice Dinner Saturday, December 21, 2019 5 - 8 p.m. ~ Pianist Gail Swart advanced their last meal each day, so meals were not skipped. Although calories were not recommended to be reduced for the intervention, some participants did report eating less, likely due to the shorter eating window. Overall, participants experienced improved sleep as well as a 3-4 percent reduction in body weight, body mass index, abdominal fat and waist circumference. Major risk factors for heart disease were diminished as participants showed reduced blood pressure and total cholesterol. Blood sugar levels and insulin levels also showed a trend toward improvement. “Metabolism is closely linked with circadian rhythms, and knowing this, we were able to develop an intervention to help patients with metabolic syndrome without decreasing calo- ries or increasing physi- cal exercise,” says Pam Taub, co-corresponding author and associate profes- sor of medicine at the UC San Diego School of Med- icine and a cardiologist at UC San Diego Health. “If we can optimize circadian rhythms then we might be able to optimize the meta- bolic system.” “Adapting this 10-hour time-restricted eating is an easy and cost-effective method for reducing symp- toms of metabolic syndrome and improving health,” adds Panda. “By delaying the onset of diabetes by even one year in a million people with prediabetes, the inter- vention could save roughly 9.6 billion dollars in health- care costs.” Jennifer Causey Aussie-Mediteranean diet substitutes pork for beef, and includes plenty of veggies and olive oil. The Aussie Mediterranean Diet University of South Australia Barbecued, stir-fried or roasted, there’s no doubt that Aussies love their meat. Consuming on average nearly 100 kilo- grams of meat per person per year, Australians are among the top meat con- sumers worldwide. But with statistics show- ing that most Australians suffer from a poor diet, and red meat production adding to greenhouse-gas emissions, fi nding a bal- ance between taste prefer- ences, environmental pro- tection, and health benefi ts is becoming critical. Now, researchers from the University of South Australia can reveal that Aussies can have their health and eat meat too with a new version of the Mediterranean diet adapted for Australian palates. Incorporating 2-3 serves (250g) of fresh lean pork each week, the Med- iterranean-Pork (Med- Pork) diet delivers cogni- tive benefi ts, while also catering to Western tastes, and ensuring much lower greenhouse-gas emissions than beef production. A typical Mediterranean diet includes extra virgin olive oil, fruits, vegeta- bles, nuts, seeds, legumes, wholegrain breads, pastas and cereals, moderate con- sumption of fi sh and red wine, and low consump- tion of red meat, sweet and processed foods. This study compared the cognitive effects of people aged 45-80 years and at risk of cardiovas- cular disease following a Med-Pork or a low-fat diet (often prescribed to negate risk factors for cardiovas- cular disease), fi nding that the Med-Pork intervention outperformed the low-fat diet, delivering higher cog- nitive processing speeds and emotional functioning, both of which are markers of good mental health. UniSA researcher Dr Alexandra Wade says the new Med-Pork diet will provide multiple benefi ts for everyday Australians. ~ Complete dinner is $35.00 per person Reservations Required. Please call the Lodge at (541) 432-9821 Make reservations TODAY! The Chieftain Office will be closed Dec. 25th for Christmas EARLY DEADLINES To reserve space in our Dec. 25th edition, the deadline is Thursday Dec. 19th at 5:00pm and copy is due by NOON on Friday Dec 20th. Contact Jennifer Cooney today jcooney@wallowa.com • 541-805-9630 (541) 432-9821 - wallowalakelodge.com 60060 Wallowa Lake Highway Wallowa Lake, Oregon 209 NW First St. • Enterprise, OR 97828 • 541-426-4567 • www.wallowa.com
