In This Issue

• Lose Calories From Phone Talk?
• Zinc Lozenges
• Sarcopenia, Revisited
• Food Poisoning -- Benign?
• Another Healthy Foods List
• Nutrition Quiz
• Exercise Corner -- Screw Curls
• Questions And Answers

Zinc lozenges appear to shorten the duration of colds. In studies using zinc lozenges, the subjects' cold symptoms lasted from one to three days less than those who took only a placebo. Other studies during which subjects took zinc acetate at the onset of cold symptoms, "lost" their symptoms up to three days sooner than those taking a placebo.

A potential problem arises when you consider that ingesting more than 40 milligrams of zinc a day for a prolonged period can weaken a body's antioxidant defenses, lower HDL cholesterol, and limit the ability of the immune system to resist disease.

The National Academy of Sciences has set 40 mg as the Tolerable Upper Intake Level (UIL), which can easily be exceeded if you take a multivitamin/mineral, eat food fortified with zinc (such as Total breakfast cereal), and take zinc pills. But sucking on zinc lozenges during a cold (even more than 40 mg) should not cause a problem.

If you want to try zinc lozenges as a cold therapy:

• Use either zinc gluconate or zinc acetate.
• Start their use at the first signs of a cold.
• Avoid products containing vitamin C, citric or tantaric acid, and the sweeteners manitol or sorbitol. They may bind with zinc, making it less available to work on the cold symptoms.
• Stop using the lozenges as soon as your cold is over.
• Consult your physician if you are taking the antibiotic tetracycline or a fluoroquinolone antibiotic (such as Cipro), because excess zinc can interfere with absorption of these drugs.

Sarcopenia has been a topic previously addressed in a MAF Fitness Newsletter, and has been referred to periodically after that. For those who missed that article, or have forgotten it, here is a review:

As we age, body composition shifts to more fat, less muscle -- that is sarcopenia.

Muscle mass typically declines by about 1% per year after the age of 30. Yes, it is unfair. We take about 30 years to mature, and then almost immediately start to decline, at least physically. In addition to sarcopenia, our connective tissue starts losing elasticity ( hence sagging skin), frequently we experience declining senses -- smell, taste, vision, and . . .

Declining muscle mass affects:

• Strength and balance -- it gets harder to do everything, and we become more susceptible to falls.
• Calorie burning (or metabolism) -- Muscle loss leads to fewer calories burned.
• Susceptibility to certain medical conditions -- Increased body fat levels increase risk for diabetes, as well as heart and other problems. Muscle loss leads to a decrease in bone strength, and possible osteoporosis. And muscle loss means less protein/amino acids -- hence a less effective immune system; consequently a slowdown in the healing process.

• The Central Nervous System shows a loss of nerve cells, which stimulate muscles, and less stimulation results in a smaller muscle mass, which leads to less muscle function.
• Changing hormone levels -- particularly a decrease of estrogen, growth hormone, and testosterone. Possibly another factor in muscle loss.
• Changes in eating habits -- Aging is often accompanied by a declining appetite, which can lead to nutritional deficiencies.

You can't stop the clock from ticking, but you can slow the aging process down with strength training performed 20-30 minutes three times a week. And you can break the 20-30 minutes down into smaller segments (i.e., you don't have to do it all at once) as long as they total 20 to 30 minutes. And, you don't have to join a gym, you can exercise at home using body weight for resistance, or free weights (barbells, dumbbells), or even elastic bands or cords. Increased strength can be gained at any age, and can help with weight management, performing normal daily activities, and increase bone density, among other benefits.

Aerobic activity (exercise with oxygen) should be done at least three times a week. Flexibility training should also be part of the mix; yoga or tai-chi classes can help, or just stretch on your own; or maybe follow a TV fitness program. The options are almost limitless.

And last, but not least -- good nutrition is essential. Talk to a doctor or dietitian to help plan nutritious meals. Or if you can't afford professional help, there are multitudes of books on the subject.

Sometimes food poisoning rears it's ugly head, but no big deal, right? You get it, maybe feel kind of sick, nauseous, maybe hug your toilet bowl for awhile; then it's over? Unfortunately, maybe not, there is a definite dark side to food poisoning. Food poisoning can alter your life forever. It can lead to any of three conditions that can alter your life forever: Guillain-Barre Syndrome, reactive arthritis, or hemolytic uremic syndrome. These conditions can result in chronic pain, paralysis, and kidney damage.

Guillain-Barre Syndrome (GBS) causes paralysis, from which about 5-10% of victims die, 15-20% are left with nerve damage which in some cases is unrecoverable; although not all victims are left in this ignominious state -- recovery may be quite complete; although there is no known cure.

The cause of this disease is not known, but it follows a viral or bacterial infection in many cases. Anything from a simple sore throat to food poisoning. Growing evidence implicates that GBS is triggered by Campylobacter jejuni, which causes the bulk of food poisonings each year. Unfortunately, when GBS is triggered by Campylobacter instead of other causes, the degree of nerve damage is commonly greater. It is estimated that 70% of cases are from eating chicken. A high degree of packaged chicken contains Campylobacter, but thorough cooking destroys the insidious and ubiquitous virus. The chance of getting GBS is slight, but it is certainly worthwhile to fully cook your chicken.

Reactive arthritis is a condition that is caused by the salmonella entritis bacteria, another possible result of food poisoning. Diarrhea is the least of the problems that can result from salmonella. More serious symptoms indicate reactive arthritis -- pain, swelling, or redness of joints. The reactive arthritis cases were among those who had the worst symptoms of food poisoning. Lasting joint pain can result from sources other than food poisoning from salmonella, but it is the most common.

Hemolytic Uremic Syndrome (HUS) seems to come from E. coli 0157:H7 bacteria, and shows up in some ground beef. An example is the 700 people in Nevada, California, Washington, and Idaho who ate undercooked hamburgers.

Four children died, and many were hospitalized with kidney problems, and bleeding. One kidney transplant and three gallbladder removals resulted, among other equally traumatic conditions--diabetes for one. HUS damages blood vessel walls, destroys red blood cells, and attacks the kidneys; and is especially dangerous for young children. The Centers for Disease Control and Prevention claim that five to ten percent of young children who get sick from E. coli 0157:H7 contract HUS, and ninety percent of HUS occurs in children under the age of three.

Try to avoid these conditions by following some safety precautions at both the grocery store and in the kitchen at home.

In the grocery store:

• Prevent juices from raw meat, poultry, or chicken from getting on your hands or any fresh foods in your shopping cart.
• Pick up cold or frozen foods last, and store them appropriately as soon as possible.
• Eschew unpasteurized milk and juice, and foods possibly containing raw or undercooked eggs. And if you bake cookies or cakes calling for eggs, don't let children eat the raw batter.

• Wash your hands often, using hot soapy water.
• Maintain a temperature of 40 degrees or less in your refrigerator, and 0 degrees in your freezer.
• Raw or defrosted poultry, fish, or ground beef should not be stored for more than two days, and other raw meats no more than five.
• Thaw frozen foods in the refrigerator or microwave, not at room temperature.
• Cook meats thoroughly. The USDA recommends:

145 deg. F for beef, lamb, veal
160 deg. F for ground beef, lamb, veal, and all pork
165 deg. F for ground poultry
170 deg. F for chicken breast
180 deg. F for other chicken parts, whole chickens, or turkey (measured in the thigh)


• Heat marinades before basting meat or poultry.
• Put sponges or scouring pads in dishwasher each time you run it, or use boiling water if you don't have a dishwasher -- to keep bacteria from growing.
• Children, the elderly, and those with a compromised immune system should avoid eating raw alfalfa sprouts or bean sprouts. Healthy adults should buy only refrigerated sprouts, and rinse thoroughly before use.

Primary source: Nutrition Action Health Letter, May 2002.

According to an article in Time, scientists have come up with a list of ten foods that contain nutrients with a powerful dose of preventive natural chemicals:

1. broccoli (and also cauliflow flower and brussels sprouts)
2. blueberries
3. tomatoes
4. potatoes (including yams and sweet potatoes)
5. spinach (and other dark, leafy greens)
6. nuts
7. oats
8. salmon
9. garlic
10. red wine

Are you interested in nutrition? Okay, even if you aren't, here is a quiz to test your knowledge.

a - Which juice is high in iron: 1) orange, 2) prune, 3) carrot, or 4) apricot?

b - True or False: Most of the cholesterol in meats is eliminated by trimming the fat?

c - What are the best sources of vitamin E : 1) eggs, 2) wheat germ, 3) safflower oil, or 4) nuts?

d - Sulforaphane, which possibly protects against cancer, is found in what foods: 1)broccoli, 2) cabbage, 3) tee, or 4) kale?

e - If you are looking for a bread with the most fiber, look for: 1) unbleached, 2) enriched wheat flour, 3) wholewheat flour, or 4) twelvegrain?

f - True or False, Pink grapefruit is both more expensive than and more nutritious than the white variety?

g - Besides milk, what else is calciumrich: 1) dried figs, 2) broccoli, 3) dried beans, or 4) almonds?

h - When a food label says there are 110 calories and 3 grams of fat, is the product highfat?

i - True or False: Honey and brown suger are more nutritious than white sugar?

j - True or False: a lime juice marinade can't really "cook" raw fish or shellfish and thoroughly kill the bacteria?

k - True or False: Yogurt is as, or more, nutritious than milk?

l - Which of the following supplies enough vitamin C to meet the daily RDA: 1) one oz. of Cheddar cheese, 2) a cup of orange juice, 3) a cup of broccoli, or 4) a medium sized baked potato with skin?

And the answers are:

a - (b) provides 37% of RDA for men, and 17% for women.

b - False, meat is riddled throughout with cholesterol, but trimming the fat eliminates much of the insidious saturated fat.

c - (b, c and d)

d - (a, b, and d) -- found mainly in cruciferous vegetables.

e - (c) -- whole wheat flour contains the bran and germ, hence it is rich in vitamins minerals, and fiber; unlike the others -- overprocessed.

f - True

g - (all) -- although both almonds and dried figs are also high in calories.

h - No, it is only 24% fat (using the standard one gram of fat = nine calories, while a gram of either protein or carbohydrate equals four calories). But you must consider everything eaten for the day -- 3035% fat is the recommended upper daily limit for fat, in most cases.

i - False -- Sugar is sugar, and no one form offers benefits over the others.

j - True -- it may kill surface germs, but not those in the interior.

k - True -- Yogurt begins life as fermented milk, to which nonfat milk solids are added, thus boosting the calcium content.

l - (b and c)

[This quiz is adapted from the March 2002, UC Berkeley Wellness Letter.]

Exercise Corner features one version of Arm Curls in this issue: Screw Curls, which primarily work the biceps brachii, brachialis, and brachioradialis muscles.

This aptly named exercise starts from a standing position, with hands hanging at your side with your hands in a neutral position (palms facing each other), and, of course, holding dumbbells (DBs).

Begin to raise the DBs, and as they clear the front of your body, begin twisting your wrists so they are in a supinated, or palms up, position. As the DBs continue to rise toward your shoulders, twist them maximally before lowering them in a reverse action -- that is 'unscrewing' them so your wrists are in a neutral position as they pass the body to the initial position. You should have maintained a stable upright body position -- no swaying, and your elbows were tight against your sides, with your chin off your chest -- looking forward. Repeat as you like -- typically six to twelve reps.

Says the dentist, with a grin: "you don't have to brush all of your teeth, just those you want to keep."

(Q) What is Syndrome X?
D.L., Anchorage, Alaska

(A) It is a metabolic disorder, actually a group of factors, that raise risk of heart disease. You have the condition if you have at least three of the following five conditions:

• systolic blood pressure of at least 130, or diastolic blood pressure of at least 85,
• fasting blood sugar level of 110 or higher,
• triglycerides at 150 or above,
• HDL cholesterol of less than 40 for men, or less than 50 for women,
• a waist measurement of 35 inches or more for women, or 40 inches or more for men,

• exercise, even without weight loss; and weight loss, even with minimal loss;
• replace carbohydrates (not all carbos, but those that have been known as "simple" carbohydrates, such as sweets or breads and pastas using overrefined flour, with "complex" carbs such as whole grain products; or even replace less healthy carbs with small amounts of unsaturated fats -- nuts, seeds, vegetable oils, salad dressing . . . Either approach will help.

(Q) Aerobic exercise promotes heart health? How exactly does it do this?
S.J., Pocatella, ID

(A) Aerobic exercise can:

• Increase your engine size and power -- your heart gets bigger and stronger. It is after all a muscle , and reacts to exercise just as any other muscle in your body. Specifically, heart muscle fibers become thicker and more numerous, the chambers get bigger, and the walls thicken. This bigger heart distributes more blood to the rest of the body with less effort; unlike an enlarged heart caused by disease, which has thinner walls and less volume is distributed with more effort.
• Train your heart to recover faster from stress.
• Lower blood pressure -- either aerobic exercise or strength training can help to normalize blood pressure, and help maintain it.

(Q) Does vinegar have any medicinal uses? I've heard "yes", but . . .
D.R., Manchester, England

(A) No, it doesn't have any mystical health powers, although it does have many other uses. It is primarily acetic acid, with no vitamins or minerals.

It can kill bacteria in foods because of its acidity, and is consequently used as a preservative -- with pickles, for example. Its also used as a household cleaner, and even deters ants.

Once it has gone through the digestive system, apparently vinegar's antibacterial capability is no longer effective.

(Q) I seem to remember that cholesterol level is considered insignificant in the elderly, unless it is extraordinarily high. Is that correct?
A.B., Louisville, Kentucky

(A) There has been a change (surprise, surprise), and cholesterol level is considered to be important even at age 65 and beyond -- maybe even more important than for the younger population. Cholesterol has a cumulative characteristic which means that those over age 65 frequently have a significant buildup of cholesterol. It is estimated that nearly 75% of older people have atherosclerosis (hardening of the arteries). It is important to get checked for cholesterol level -- every five years, or more frequently if you have some form of heart disease. If your cholesterol level is high, you should talk to your physician about: exercise, family history, diet, blood pressure, and smoking habit, at the least. Cholesterollowering drugs may be recommended.

(Q) I like all kinds of melons, but which is the most nutritious?
OR., Muncie, IN

(A) They're all good, but the cantaloupe is the winner by virtue of: a six-ounce slice contains more than the recommended daily intake of vitamin A and 68% of vitamin C -- 75% of its RDA.

(Q) I like avocados, but am about to give them up because of their high fat content. Any comment?
R.O., Mingo, ND

(A) They are high in fat, hence calories. So they are not a great food choice if you are trying to lose weight, but two thirds of the fat is monounsaturated, so they are a viable food option if weight control isn't high on your list. And, they contain 60% more potassium than bananas, which are a favorite among athletes, especially because of their easy portability.

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Send questions or comments to Michael Fenner: email to Mike Fenner
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