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Words on Wellness: a Newsletter February 2014

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Words on Wellness: a Newsletter February 2014 Words on Wellness: A Newsletter February 2014 Sugar Consumption What is the impact of high levels of sugar consumption? New research data has shed light on previously unrecognized health risks of sugar consumption. Moderation is important when it comes to sugar, especially in terms of our children’s diets. When you eat something sugary, it’s quickly digested and absorbed into your blood, which can temporarily give you energy and make you feel awake. However, it quickly wears off and you come back down to where you feel weak and tired. Excess sugar may have a direct impact on the brain and your child’s learning. A new study out of UCLA shows that fructose impairs memory and learning. Because insulin is able to pass through your blood-brain barrier, it can trigger neurological processes that are important for learning and memory. Researchers from the study say that consuming large amounts of fructose may block insulin's ability to regulate how your brain cells store and use sugar for the energy needed to fuel thoughts and emotions. “Sugar is a poison by itself when consumed at high doses,” says renowned endocrinologist Dr Robert Lustig of the University of California, San Francisco. Some of the implications of excessive sugar intake as identified by Dr. Lustig and other researchers include a suppressed immune system; increased inflammation; raised insulin levels; and the potential to increase mood swings, depression, and hyperactivity. The article below provides more detail on Dr. Lustig’s research. http://www.sfgate.com/health/article/UCSF-scientists-declare-war-on-sugar-in-food- 2927153.php#page-2 What are appropriate levels of sugar intake? Americans are consuming on average between 130 and 150 pounds of sugar per year. The average adult eats 22 teaspoons (88 grams) of added sugar daily with teenagers reaching an astounding and disturbing average of 34 teaspoons a day (136 grams). Though there is currently no recommended daily allowance of sugar, nutrition experts suggest 50 grams per day as a reasonable limit. An animated video (found at http://youtu.be/Yda8RtOcVFU) provides an overview of current research around sugar and processed food. Parents may want to watch this before sharing with their children. Find Hidden Sugar: Read the Label With so many health risks associated with sugar, it helps to have a guide on how to avoid excess. A few things can help. Simple carbohydrates like white rice and white flour, cereals and processed foods can have high sugar content. Be aware of the hidden sugar in peanut butter, granola, salad dressings, ketchup, muffins, processed meats and breads. Reading labels can help you take control of sugar consumption levels. Look out for foods that claim to be healthy and read the labels. Granola and power bars often have high sugar content. Please see the link below on the best and worst granola bars,--you may be surprised by what you read! Did you know that the sugar content in one container of Yoplait yogurt is equivalent to eating 2.7 Krispy Kreme doughnuts and a 16oz bottle of Odwalla super smoothie is equal to 5 Krispy Kremes? Helpful Links • http://www.wellandgoodnyc.com/2012/07/16/the-5-best-and-worst-nutrition-bars • http://www.motherjones.com/environment/2013/09/9-surprising-foods-have-more- sugar-krispy-kreme-donut Sugar code words All of the following are code words for added sugar. Read labels on foods to see which contain sugar or high fructose corn syrup. When reading labels, ingredients are listed by quantity, so if sugar is high up on the list you know there is a large proportion contained in the product. Brown Sugar Fructose Maltose Corn Sweetener Glucose Molasses Invert sugar Sucrose Malt Syrup Corn Syrup Evaporated Cane juice Rice Syrup Crystalline Fructose Honey Syrup Dextrose Fruit Juice Concentrate High-Fructose Corn Syrup Afternoon Snacks There are many options for healthful, low sugar snacks for you and your kids. Here are a few ideas: • Organic Popcorn with sea salt • Thermos of soup – If you don’t have the time to make it, some grocery stores have some healthy alternatives. • Olives –antioxidant and anti-inflammatory properties • Homemade Smoothies – with less fruit and more vegetables • Hummus, Salsa, White bean dip and Guacamole –Serve with Pita or rye bread • Vegetable sticks – cherry tomatoes, carrot, celery, bell pepper, cucumber, avocado • Fruit – especially berries • Plain organic yogurt mixed with fresh organic fruit • Raw mixed nuts and seeds • Sushi • Healthy muffins – great way to get added vegetables into the diet • Kale chips • Cheese sticks • Seaweed Acre The Wellness Committee leadership meets quarterly with ACRE Gourmet leadership to discuss how the lunch program is going. We review feedback from parent volunteers regarding food and the lunch line process as well as input from the kitchen staff on increasing efficiency and decreasing waste in the lunchroom. ACRE expressed their appreciation for the time and effort parent volunteers have put into the lunchroom this year. It has been a great help to the ACRE staff. ACRE reports that there has been a marked increase in girls requesting gluten free meals. ACRE accommodates this with gluten free breads available at every meal, and gluten free entrees available if requested. As a reminder, the regular, gluten-containing bread served by ACRE is baked fresh daily using local ingredients and is a great option for girls to add healthy grains to their diets. ACRE has been an integral part of the Wellness Committee’s nutrition education program by supporting the EATWELL card distribution and providing delicious recipes for the Words on Wellness newsletter, reflecting the EATWELL food of the month. Please contact the Wellness Committee if you have ideas or feedback for ACRE. Eatwell Cards Ask your daughter if she has seen this month’s EATWELL card, now in the lunchroom. The card is below for your information and a few ACRE GOURMET recipes using Leafy Greens follow: Have an idea for the next EATWELL card? We’d love to hear from you! Email Wellness Co-chairs Annie Woods at [email protected] or Deb Frederick at [email protected]. Community Gardening at RDNC Through the Burke’s Gives Back program, Burke’s has been working in partnership with the Richmond District Neighborhood Center to initiate a community garden. The goal of the garden will be to create a place where any visitor to RDNC can work, plant, harvest, or meditate on nature. It will be a place for young and old to enjoy and work together. Much progress has been made on the garden thanks to the Burke’s Gives Back volunteer corps who cleared the garden space in the fall. The ground is being terraced, the irrigation system is being run, and there are even some plants slowly growing into the new garden. We are looking for volunteers who would like to dig into this project. Whether you have lots of time or just an hour or two, the garden would appreciate your support. No gardening experience or green thumbs required! Two workdays are planned for the spring but there are other opportunities to work in the garden, if these do not fit your schedule. If you are interested in working on the garden please sign up here, via the Burke’s Gives Back website, or contact Beth Jenkyn or Annie Woods. Sunday, March 16, 1-4 pm - Click here to sign-up. Sunday May 18, 1-4pm If you would like to donate time or resources, here are some specific needs of the garden space: Expertise needed: - landscape design - irrigation skills - building skills - beekeeping Resources needed: - plants and flower seedlings - wood to build beds - signs, artwork - fencing materials - seeds - positive energy! .
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