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About Spilyay tymoo. (Warm Springs, Or.) 1976-current | View Entire Issue (Jan. 22, 2014)
J a n u a ry ^ , 2014 Spilyay Tymoò, Warm Springs, Oregon Page 12 OSU Extension New Years Resolutions and Dieting implicated in increased disease risk, The diet frenzy seems to take foods provide energy, vitamins, min gans. ■: In 2002, The Physician’s Com but these foods are also high in satu on new life after New Year’s, with erals, protein, fiber as well as to en peoples’ sincere resolutiohsto lose courage the growth o f healthy bacte m ittee for R esponsible M edicine rated fat and cholesterol, additional weight, get healthy and get in shape. ria in thé gut. Protein should be ap (PCRM) conducted a study o f par risk factors for disease . ♦ Low carbohydrate intake can result Each year, there tends to be one domi proximately 10% (to avoid disease), ticipants on a high-protein, low-carb nant w eight loss book to entice read low or no cholesterol and low in fat. diet. M ote than 1/3 o f 429 patients, im fatigue, nausea, headaches and ers, those w ho’ve tried all the other Fats should be unsaturated, typically studied reported high cholesterol or bad breath diets, that this is the end-all, albeit from foods like nuts and seeds and other factors for cardiovascular dis ♦H igh protein diets should' be used ease as well as difficulty concentrat for short term, no more than 6-12 contribute 1Q% to the diet. the final diet book they’ 11 ever need. • Foods, sho u ld co n tain h ig h ing. Nearly half the participants ex weeks. Once you return to eating Diet book titles and bi-lines are a n tio x id an ts," perienced constipation and 19% ex-, fruits, vegetables and grains, weight intensely alluring, making promises am o u n ts . q.f returns and guarantees they can’t possibly phytochemicals, vitamins, minerals perienced kidney problems. ♦ In the meantime, you may have al Remember adults require .83 deliver. After all, who wouldn’t want and fiber. Those devoid o f these nu- • to eat whatever you want, lose weight trients should be reduced or elimi grams o f protein for every kilogram tered your metabolism down due to without exercising, or stay young and nated. Caloric load is designed to pro p f body w eight. ThisVis about 55 muscle loss fit like a famous celebrity, especially vide energyfor’daily tasks, n o ttq e x r , grams o f profein for a 150 pound -♦ If followed dt qll, it should only be if you can do it in 4 days, or as little ceed expenditure, or fat storage en- ç adult. In the Standard American Diet short term, meeting the definition of sues. ' Ï (ironically 'abbreviated SAD)', m o s t' a fad diet as just 10 minutes a day? consume more than 120 grams o f pro Low fat Diets. Each new book seems to tell us High protein low carb diets In the 1980’s and ‘9‘Ó’s„tíié,íqw- One o f the njost dangerous o f tein per day, m uch more than recoin? something different, something sure mended. Apneasy .way to determine fat craze changed the way Americans to work this time. But how do we the fad diets is the high- ¿ g a?'1 appropriate protein intake is to multi ate. They g o t Tatter: R esearch »has know w hat’s really right for our bod , protein low-carb diet like ply your weight in pounds by 013616'’ clearly5 indicated that a ies? Dr David Katz, director o f Yale Atkins, The Zone, Pro high fat diet contributes determine grams per day. University Prevention Research Cen tein Power, Sugar Bust to heart, d isea se and Pros ter says, “We know w h atto feed our ers and S outh Beach Di- , ♦ Limits the intake of refined starches saturated fat is particu aquarittm fish, but we don’t1 know ‘ ëts. These diets contain larly damaging. So manu- how to feed ourselves.” Scientists, between 20% and 55% protein, which and sugars have determ ined w hat the human is higher than medical recommenda ♦ Many people notice quick weight facturers got busy,'cre ating low-fat versions o f their prod loss X, body needs to flourish, but those rec tions. ucts. Unfortunately, .in order to make . By restricting carbs (remember ♦ Reduced appetite ommendations are su m m arily d is the food taste good, they substituted ♦ People Say it’s easy to/oll® ^. missed by faddists, food manufactur that carbohydrates are all fruits, all fat with sugars and ingredients that ers and desperate dieters willing to grains, all vegetables and sugars) the Cons ♦ Limits the intake- o f fruits, Veg in some cases, INCREASED the calo body goes 'infer a state o f starvation, try anything to lose w eight. / In this issue, we will investigate making energy from alternate fuels etables and whple grains resulting in/ ries ofthe item:'Consumers assumed several ofthe most popular diet claims like protein and fat. The body stops low phytochemicals, essential vita that low-fat versions were not oliiy and compare them to human nutrition , sending out hunger signals which is , mins and minerals, antioxidants and lower ip calories, but were healthier options. They were grossly misled. why people like these diets. But high fiber facts and hard science. Harvard School o f public health ♦M uscle protein is burned to,, pros’ protein diets can lead to a highly acid Diet for a Healthy Human There are 7 classes of nutrients: environment, in the body, ketqsis,. duce glucose necessary for the brain. published results from their 8?year carbohydrate, protein, fat, fiber, vita which contributes to kidney failure, Muscle retains water so the majority study in JAMA. Researchers found mins, minerals and water. The body gout, kidney stones, osteoporosis, o f weight loss includes muscle and the lower-fat diets did not provide any protection against breast cancer, requires carbohydrates as its primary heart disease and cancer. High pro water fuel, about 80% o f daily intake, mostly tein diets pan .also result in serious, ♦ Protein intake is usually in the form , j. colorectal cancer, or cardiovascular as starch rather than sugar. These dehydration which affects other or o f animal products which is not orn^, disease, O f course this was only a moderate reduction in total fat (from ',3j8% to '239%). O thef researchers (Ornish Esselstyh, Barnard) do see major improvements in disease rates with a reduction to 10% Total fat. P ros ♦ Low-fat diets will indeed reduce risk •of disease (heart disease, diabetes) if fat is maintained at 10% g ♦ F a ts s h o u ld pom e frpm, p la n t .sources p re fe ra b ly . ^ e r anim al •sources since plant sources are low in-saturated fat and have no choles terol j ♦B est sources o f fats come from foods (nuts & seeds, avocados) used sparingly, notfroin processed oils Cons ♦ Low-fat does not mean low calorie ’-♦ Very low-fat diets may leave you feeling hungry, causing you to seek out snacks ♦ Most low-fat foods like chips, cook ies a nd o th e r prd cS ssed food,s, sh o u ld be .used s p arin g ly .’.o ^ 'd healthy diet, even i f they are copr verted to low -fat low-calorie version Wellness Ink Newsletter This informatioli was brought to you by Oregon StateUniversity Extension Family & Community Health -.Coos and CurfY Counties - http:// e x te n sio n .o re g o n sta te .e d u / coos/fcd stephanie.polizzi(ii oregonstale.edu If you supply, design, maintain or manage landscapes in the Intermountain West, you will want to be in Redmond, OR on February 12 & 13, 2014 to HIGH DESERT -------- ^ n n.,ai . m g h n e s e tL £ t m d ^ ^Consider these reasons why you don’t want to miss this event: v/ Thanks to our generous sponsors. Registration fees have been maintained at the same low rate for years, plus reduced registrations rates for two or more from the same company. ■V Connect with green industry suppliers from throughout the Northwest during the one-day trade show. y/ Attend a comprehensive schedule of educational classes covering topics relevant to your career and your business. Attend a Master Class On Thursday for a deeper learning on a specific topic. You won’t want to miss our keynote speaker Dr. Kathleen Wolf, Research Social Scien-, tist with the University o f Washington. Kathleen has an extensive background in research to better understand the human dimension of urban forestry and ecosys tems. Join Kathleen as she discusses how having green spaces in our communifie" provides a broad array of health and well-being benefits and the valuable role yo play in this dynamic. yj Earn professional recertification and continuing education credits if you are ai Oregon licensed pesticide applicator, landscape professional, or a certified arborisi REEN NDUSTRY CO NFERE REGISTRATION IS NOW OPEN! Go to our website to register on line: http://extension.oregonstate.edu/ deschutes/hdgilhottie or by phone 541-548-6088 OSU Come and enjoy Central Oregon’s sunshine, winter climate and exciting outdoor recreational activities! © P OWER Bulina H l Register Today For questions or registration informatioh, contact Ben Bowell, Organic Conservation Specialist, ™ A N I C T R A l N 1 N G f o r a i t < r r lc ix X t x ir a t l i > r o f e s s t i o i x e J l e Email: B e n j ainin.Bo well @por.usda.gov J a n u a ry J a n u a ry J a n u a ry J a n u a ry Phone: (503) 580-4767 USDA WCS Agriculture Rewwf«« ---------- eApkuilutl! I nesMKn B swcMwn J Service ?:*1**1’* S a le m . IVI e d f o r d P e n d le to n Redm ond Training Agenda: •V Im plem entation o f nutrient m anagem ent (590); cover crops (340); buffers on organic operations N at tonai Center fo t Appropriate yj NRCS pest management assistance for organic operations Technology v/ Resources on working with transitioning producers NC A T osu cao 9 OregonState 7 -8 2 3 -2 4 2 7 -2 8 3 0 -3 1 CEtiTER fon. AlTtRNATIVtS w PiSTIC(DtS n o m t h w is t yl Soil Health yj A farm field visit and case study yl Earn NRCS Job Approval Authority (JAA) for Inventory and Evaluation for 340 and 590
