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
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^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
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Training Agenda:
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N at tonai Center
fo t Appropriate
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Technology
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NC A T
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2 3 -2 4
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CEtiTER fon.
AlTtRNATIVtS w PiSTIC(DtS
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yl Soil Health
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yl Earn NRCS Job Approval Authority (JAA) for Inventory and Evaluation for 340 and 590