Health Tips for the month of November

Weekly Health Tips for the month of November
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November 6, 2005- A Sweet Source of Selenium
If your lunches tend to be meat-free, add a cup of low-fat cottage cheese sprinkled with walnuts and dried fruit for good mineral measure.

Both cottage cheese and walnuts are a good source of selenium, a mineral found largely in animal-based foods. Selenium is important for the function of cancer-fighting antioxidant enzymes in the body. Other good sources of selenium include Brazil nuts and eggs.

Foods such as salmon, halibut, tuna, shrimp, clams, beef, turkey, and chicken are good sources of cancer-fighting selenium. However, if you are cutting back on animal products, cottage cheese is another good source. Other great nonmeat sources of this essential mineral include Brazil nuts, mixed nuts, walnuts, whole-grain wheat flour, brown rice, barley, enriched noodles, couscous, and oat bran. The optimum dose for selenium is 200 micrograms per day. Take care not to get more than 400 mcg daily. Too much selenium can be toxic.

Source: Journal of Nutrition, ©2005

November 13, 2005- Nothing to Sneeze At
A stuffy nose that just won't go away is more likely to be allergies than a stubborn cold.

More than 54 percent of all Americans are allergic to dust mites, ragweed, rye, or other allergens, a recent study reports. Untreated allergies could increase your risk of asthma, eczema, or chronic sinusitis. If you have chronic nasal symptoms, see your healthcare provider for testing and advice.

In addition to increasing the risk of asthma, eczema, and chronic sinusitis, untreated allergies might also interfere with sleep, causing a sleep debt. Common allergens include detritus from dust mites and cockroaches, pollens from grass or trees, dander from cats or dogs, and spores from mold. The first step in treating allergies is limiting exposure to allergy triggers. Depending on a person's condition, allergies may be treated with
over-the-counter antihistamines, nasal sprays, and eyedrops. If allergies are severe or do not respond to over-the-counter treatments, a healthcare provider may recommend prescription medication or other treatments, such as immunotherapy. Immunotherapy involves skin testing of common allergens and undergoing a series of injections, usually over several months or years, to reduce sensitivity to allergens.

Source: Journal of Allergy and Clinical Immunology, ©2005

November 20, 2005- Leftover Safety

Storing leftovers

Refrigerate leftovers immediately. Cold food should be stored at 40°F or colder.
Very hot items can be cooled at room temperature for approximately 30 minutes prior to being refrigerated. Frequent stirring accelerates the cooling at this stage.
Refrigerate or freeze leftovers in covered, shallow containers. Food will cool faster in shallow containers.
Place containers on wire refrigerator shelves to allow air to flow across the bottom of the container. This practice allows food to cool twice as fast as sitting on a solid shelf.
Never remove a large pot of food (such as soup, stew, or pasta sauce) from the stove and place it in the refrigerator. Large masses of food can take hours or days to chill properly. A slow cooling process provides an ideal environment for the growth of harmful bacteria.
Store leftovers within 2 hours of cooking. Discard leftovers if the food has been sitting at room temperature for more than 1 hour.
Debone large pieces of meat or poultry and divide them into smaller portions before storing.
Do not overcrowd your refrigerator. Leave airspace around containers to allow circulation of cold air. This will help ensure rapid, even cooling.
Date leftovers to ensure that they are not stored too long eat leftovers within 4 days. For frozen leftovers, eat within 4 days of being taken out of the freezer.
Always put leftovers in clean containers and never mix them with fresh food.

Reheating leftovers

Solid leftovers must be reheated to at least 165°F. Do not reheat foods slowly. Never reheat leftovers in a slow-cooker. The gradual heating promotes bacterial growth.
Reheat soups, sauces and gravies to a rolling boil.
If leftovers are uneaten after they have been reheated, discard them.
NEVER use your nose, eyes or taste buds to judge the safety of food. You cannot tell if a food may cause foodborne illness by its look, smell or taste. Instead, follow the "Food Safety Tips" listed here, and remember: "If in doubt, throw it out!"

Source: Canadian Food Inspection Agency , ©2004

November 27, 2005- Partners in Crime
Pairing up vitamin C and iron supplements could mean trouble for your stomach.

Although vitamin C aids iron absorption, taking the two supplements together could increase the risk of ulcers or aggravate inflammatory conditions such as Crohn's disease or ulcerative colitis. Only take iron supplements if advised to by your healthcare provider and ask how to minimize interactions with foods and other supplements.

Most people do not need to take an iron supplement. In fact, taking too much iron can increase oxidative stress in your body and may do more harm than good. Iron is found in abundance in meats, fish, and poultry. Non-animal sources include soybeans, tofu, quinoa, and lentils and other beans. Additionally, some foods, such as breakfast cereals, are fortified with iron. If you are anemic or take iron on the advice of your healthcare provider, follow your healthcare provider's instructions closely regarding supplements.

Source: Nutrition Journal, ©2005

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