Sapulpa Daily Herald (Sapulpa, Okla.), Vol. 97, No. 147, Ed. 1 Tuesday, April 10, 2012 Page: 4 of 14
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Page 4 — Tuesday, April 10,2012, Sapulpa Daily Herald
The Sapulpa Daily Herald
Living Well
v, w w sapu ipalierald* inline .com
How to Modify Recipes
To cut calories, identify
what ingredients contribute the
most calories. To cut fat, sugar
or sodium or to increase fiber,
identify the ingredients that
contain these components.
Fat is the most concentrated
source of calories. Each gram
of fat supplies 9 calories, com-
pared to 4 calories for each
gram of protein or carbohy-
drate and 7 calories for each
gram of alcohol. Reducing the
amount of fat in a recipe is the
most effective way to cut calo-
ries.
Fatty acids are the basic
chemical units in fat. They are
classified as saturated,
monounsaturated. polyunsatu-
rated or trans fats. All fats
found in foods are mixtures of
these fatty acid types.
Saturated fats are found in
the largest proportions in foods
of animal origin. Whole milk,
cream, butter, lard, meat and
poultry are sources. Coconut
oil and palm kernel oil also
contain a high proportion of
saturated fats.
Sources of monounsaturat-
ed fats include olive oil, canola
oil. peanut butter and peanut
oil avocados, and many types
of nuts.
Polyunsaturated fats are
found in the largest propor-
tions in foods of plant origin.
Liquid vegetable oils (saf-
flower, sunflower, com, cot-
tonseed and soybean) and the
margarines and salad dressings
made from them are sources.
Peanut oil contains a combina-
tion of monounsaturated and
polyunsaturated fats.
___ ^
Susan Lovelace
OSU/Creek County Extension
Healthy Oklahoma
Trans-fats are formed when
liquid vegetable oils undergo a
chemical process called hy dro-
genation to make the oils more
solid. This enhances the shelt
life of the oil and can help
improve the taste and texture
of processed foods. However,
trans-fats act like saturated fats
and can raise LDL cholesterol
and lower HDL cholesterol.
Cholesterol is a fat-like
substance found only in foods
of animal origin. Significant
sources include egg yolks,
meats (particularly organ
meats), butter, cream, cheese
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and whole milk.
Sugar comes in many
forms: white sugar, brown
sugar, honey, corn syrup,
molasses and maple syrup.
Sucralose is a non-caloric
alternative to sugar, also
known by the brand name
Splenda®. It is about 500
times sweeter than table sugar
(sucrose) and is used to sweet-
en many food and beverage
products. Sucralose is the most
heat stable non-caloric sweet-
ener currently available, so it
is often used to replace some
or all of the sugar called for in
recipes.
Sodium is found in salt (salt
is 40 percent sodium); leaven-
ing agents (baking soda and
baking powder); monosodium
glutamate (MSG); condiments
such as soy sauce, bouillon,
pickles and olives; cured
meats; many canned vegeta-
bles and frozen dinners; and
most cheeses, sauces, soups
and salad dressings.
Fiber is found in whole
grain breads and cereals, dry
beans and peas, nuts and
seeds, and fruits and vegeta-
bles - especially those with
edible skins or seeds.
Ingredients can be eliminat-
ed completely, reduced in
amount, or replaced with a
more nutritionally acceptable
ingredient.
To choose the best
approach, it's helplul to have a
general idea ol the (unction ol
the ingredient and what will
happen if it is changed. Fat
provides flavor and richness,
improves texture and tender-
ness in baked goods, promotes
flakiness and lightness, pro-
mote smoothness and creami-
ness. Eggs provide structure,
elasticity and richness; act as a
thickener, emulsifier and leav-
ening agent when beaten.
Sugar provides flavor, volume
and texture, increases tender-
ness and browning in baked
goods, acts as a preservative in
jams, jellies and pickles and
acts as food for yeast. Sodium
provides flavor, acts as a pre-
servative in cured meats and in
brined vegetables, and controls
action of yeast.
Help for Tree Nut Allergies
Dear Pharmacist, blame in 0AS- which can occur any timc of
I had such a bad reaction to eating hazelnuts the year, but usually during pollen season. The
< ■ -j „* :.ii /sr/>rr cAncihuitu nan rwiir Ivtu/ppn hirrh and
24
Hour
Pharmacist
that I required a shot, and some steroids. 1
don't eat much nuts, sometimes cashews. Do
you think I'm allergic to all nuts? -CJ., Coral
Springs, Florida
Answer: You should avoid other nuts too.
I'll tell you which in a minute
Luckily, you didn't have
full-blown anaphylax-
which occurs in
about one third ol all
tree nut ingestions,
especially with peanuts,
which by the way are actually
legumes. It shocks me that airlines still serve
peanuts to passengers -hundreds of people at a
time- when there is such an incredibly high
sensitivity rate!
The allergic response is triggered by the
proteins found in the nuts, which do not break
down with heat, meaning you can't cook them
out. Nuts are often “hidden" too. so they may
only get honorable mention in popular foods
such as cookies, protein bars, cakes, cereals,
nut spreads, praline and other desserts. Also, it
the label says, "This product was manufac-
tured in a facility that also uses nuts...." that's
cross sensitivity can occur between birch and
other nuts as well as plums, pears, cherries,
apples, carrots, peas and sunflower seeds.
I found a study that measured human IgE
antibodies in order to evaluate cross-sensitivi-
ties. Among tree nuts, there is a
strong cross m reaction
between walnuts, pecans
and hazelnuts. So none
of those for you!
There’s a moderate
cross reaction with these
Pistachio, almonds, hazelnuts
cashews and Brazil nuts. Ot the bunch
cashews and pistachios are pretty tightly cor
related, so if you’re allergic to one. definitely
stay away from the other. I'd avoid the bunch
honestly, and consider a blood test to deter
mine food allergies.
One more warning, about my favorite “nut'
which 1 hardly ever eat but still fantasize
about. Cashews, they are really seeds, not nuts
If you’re highly allergic to poison ivy, stay
away from these guys. Even the “raw
cashews" you see at health food stores are not
truly raw. You simply cannot eat a raw cashew.
tureu in a iaciiuy mat aiso uses nuis.... mm n --------
your cue to put the product back because there it must be separated from it s double-shell. In
are traces of nut proteins that may have blown a pain-staking process it’s steamed and/or
around the facility and made it into your par- boiled but. the outer shell contains urushiol. a
titular food during handling or manufacturing, toxic resin that sparks the familiar skin rash
Some folks only experience a mild problem after exposure to poison ivy, oak and sumac! If
with nuts, and it’s limited to irritations of the you have a severe allergy to poison ivy, raw
mouth, lips, tongue or throat. This is called
“OAS" for oral allergy syndrome, or some-
times "Pollen Food Allergy." Clinically, we
see this most frequently in people allergic to
weeds because the body sees the pollen traces
in the nut. Birch pollens are sometimes to
cashews should probably not be consumed
otherwise eat one for me!
Pharmacist Suzy Cohen may he reached at
www.DearPharmacist.com
Too much sitting may be deadly
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Did You Know?
• In one hour, your
heart works hard
enough to produce the
equivalent energy to
raise almost one ton of
weight one yard off the
ground.
• There are 45 miles
of nerves in the skin of a
human being.
• Scientists have
counted over 500 differ-
ent liver functions.
From: www. weird
facts.com
Submitted
Here's some troubling news
that you should not take sitting
down: new research found
that people who spend a lot ot
time sitting at a desk or in front
of a TV are likely to die of any
cause during a three-year peri-
od.
These findings, from a new
study by Sydney University in
Australia, are particularly rele-
vant to tens of millions of
Americans who are the prover-
bial couch potatoes. In fact, a
survev released at the end of
March by the Physical Activity
Council, a coalition of sports
and fitness trade groups,
shows that the number of
"inactive” people in the United
States grew' by l million in
2011, to 6X.2 million - nearly
20 percent of the population.
"This new research con-
firms once again that too much
of a sedentary lifestyle can
shorten our lives." says Clint
Howard, a personal trainer and
founder/director of Tulsa
Fitness Systems. “And it is not
just sitting for hours in front of
TV or computer screen, hut
also in your car and at your
desk in the office. What it
comes down to is that exces-
sive sitting anywhere is dan-
gerous to your health and life."
Why should we be con-
cerned? Because Americans
average five hours of TV time
every' day, according to a study
published last year in the
Journal of American Medical
Association. And that does not
include the time we spend
each day on other sedentary
tasks.
It may be very important to
you to keep up with the
Kardashians but be aware that,
according to the 2011 Harvard
University study, watching TV
for two hours a day increases
your risk for type 2 diabetes by
20 percent and cardiovascular
disease by 15 percent. And
more than three hours of sit-
ting in front of TV every day
ups your risk of dying troni
any disease.
“For many people, the risks
of too much sitting are nebu-
lous. which may be why they
are not motivated to change
their ways, “Howard notes.
“However, these numbers w ill
hopefully encourage the couch
potatoes to adapt a healthier
and more active lifestyle."
While it is unreasonable to
completely banish sitting, you
must balance it out with fre-
quent and vigorous movement.
Howard says.
"I know it seems obvious,
but when you don’t get enough
physical activity in your day.
you tend to put on weight. Do
this often enough for long
periods of time, and obesity
will set in. giving way to many
related conditions, such as dia-
betes and heart disease, among
other illnesses."
That's why a regular exer-
cise program is a must, but il
you haven't moved for a
while, you must take some
precautions, Howard advises:
• Ask your doctor whether
it's safe for you to work out.
• Start slowly, increasing
your exertion level gradually.
• Include strength training
and interval training in your
routine - best ways to build
muscle, bum fat and calories,
and get overall health benefits.
• If you are not sure how to
kick-start your routine, ask a
fitness professional for help.
Food giant recalls peanuts
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From FDA.gov
Kraft Foods Group, Inc. is voluntarily recall-
ing unc code date of Planters ( ocktail Peanuts
sold in 12 oz canisters (code date 09-Jan-l4,
UPC 2900007212) because there is a possibili-
ty that the product was exposed to water not
intended for use in food during the production
process.
The following product/code date is being
recalled:
Planters Cocktail Peanuts, 12 oz canister,
09-Jan-l4 UPC 29(XXX)72I2
Consumers can find the axle date on the bot-
tom of the canister. No other code dates or any
other Planters products are being recalled.
There have been no illnesses reported or
complaints related to this product. Kraft Foods
is issuing this voluntary recall out of an abun-
dance of caution.
Approximately 3.<XX) cases of the recalled
product were shipped to retail customers across
the United States and Puerto Rico. The affected
prixluets were not distributed in ( anada.
Consumers who purchased the affected code
date of this product should not cat them. They
should return them to the store of purchase for
an exchange or lull retund. Consumers also can
contact Kraft Foods Consumer Relations at I
800-396-2133. Hours of operation are 9 a.m. to
6 p.m. EDT. Monday to Friday.
The affected products were manufactured by
Kraft Foods in Suffolk, Va.
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Gibbs, Angenene. Sapulpa Daily Herald (Sapulpa, Okla.), Vol. 97, No. 147, Ed. 1 Tuesday, April 10, 2012, newspaper, April 10, 2012; Sapulpa, Oklahoma. (https://gateway.okhistory.org/ark:/67531/metadc1507479/m1/4/?q=%22Business%2C+Economics+and+Finance+-+Advertising%22: accessed July 17, 2024), The Gateway to Oklahoma History, https://gateway.okhistory.org; crediting Oklahoma Historical Society.