Mackie's Weekly Tips

November 20, 2008

Packing It In

Parents, do your kids complain about back pain? Or neck pain? If so, it may be related to the backpacks they carry with them at school.

Students who wear their backpacks improperly can suffer neck, shoulder and back pain. It may also adversely impact their posture and breathing. Many kids tend to stuff too many heavy books and other items into their packs. This puts unnecessary strain on the sensitive muscles in the neck, shoulders and spine. The general rule is that the child should carry no more than 15% of his or her body weight in their packs.

Parents, make sure that the shoulder straps are well-padded and that the child wears both straps at all times. This spreads the weight of the pack out evenly. Work with your child in finding the most comfortable position for their weighted-down packs. Dr. Warren Bourgeois, orthopedic surgeon at East Jefferson General Hospital, has some words of advice to parents regarding this problem. “If approved by your child's school, a rolling backpack is always a great alternative for your son or daughter. Assist your child to place books and supplies to fit appropriately in the bag and remove any unnecessary items that may be weighing the bag down. If the pain persists be sure to see your child's pediatrician or an orthopedist for an evaluation.”

Selenium Smarts

Selenium is an element you don’t hear too much about, but it is important to a healthy, well-functioning body. Eating selenium-rich foods may help keep your memory and brain sharp as you age. Selenium is a trace mineral, which means your body needs it, but only in very small amounts. It may also help keep your immune system strong and may reduce the risk of some cancers.

In a rural region of China, researchers found that elderly people who got at least the U.S. recommended daily value of selenium (about 55 micrograms per day) had cognitive test scores that put them on a par with people ten years younger.

Although government guidelines recommend 55 mcg of selenium per day, it may be possible to take up to 200 mcg per day, but don’t overdo it. Too much selenium can be toxic.

The best sources for this mineral should be from food, not supplements. “Brazil nuts are good sources for selenium, as is whole-wheat flour, wheat germ, cooked couscous, plus tuna, salmon and several other types of fish,” according to Julie Fortenberry, LDN, RD, Sports and Lifestyle Nutritionist East Jefferson General Hospital's Fitness Principle with Mackie Shilstone.

If you take a multivitamin, there’s a good chance an adequate amount of selenium may be included. Check the label to be certain. It may also be listed as Hydrolized Protein Chelate.

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November 13, 2008

TUBE TEMPTATIONS

Are you worried about your kids eating too many unhealthy foods? You may be able to blame at least some of it on the TV shows they are watching.

A recent study found that nine out of ten food commercials shown during Saturday morning children's television programming are for foods high in fat, sodium or added sugars, or low in nutrients. These include sugary cereals, candy, pastries and soft drinks. Researchers also report that children tend to eat more after a food commercial than after an advertisement for some type of toy. This would appear to indicate that kids are consuming these high calorie, high sugar foods after being enticed by the commercials that sponsor their favorite programs.

Marketing is doing its job so, as adults and parents, we have to do our jobs as well. According to Julie Fortenberry, Lifestyle Nutritionist for The Fitness Principle with Mackie Shilstone, “We need to limit the amount of unhealthy foods and snacks that are available to children so they don’t go running to the refrigerator or the pantry after being tempted by a food commercial. We also need to encourage our children to make healthy food selections.” Healthy choices include fruits, vegetables, reduced-fat dairy products, whole-grain pretzels or crackers, yogurt, peanut butter (in moderation) or popcorn. Also, you should encourage your child to exercise on a daily basis. Do this all as a family and healthy results should prevail.

TO FRY OR NOT TO FRY

Fish are among the healthiest foods there is. Among other nutrients, they are rich in omega-3 fatty acids which aid proper blood circulation and help reduce the risk of heart attacks and strokes. However, all or most of those benefits can be lost if you fry your fish.

In fact, eating fried fish may actually raise your risk of having a stroke. Foods fried in certain kinds of oils are high in bad cholesterol and trans-fats, and can clog arteries, leading to the conditions that cause strokes. Broiling or baking fish – without butter – helps retain the omega-3 and other nutrients. Keep in mind, though, that estimating omega-3 content in servings of fresh fish is difficult, so you may want to supplement it. A fish-oil supplement can help you get the recommended daily dosage of omega-3, but talk to your doctor first and get tested if need be. Fish-oil supplements can be dangerous for certain people.

Another thing to be wary of is the mercury levels in the fish you eat. Certain kinds of fish generally have more mercury in them than others. Salmon, trout, pollock, herring and sardines are usually low in mercury, as are many freshwater species. Mackerel, shark, swordfish and tilefish are often high. If you eat fish known to be high in mercury levels, don’t eat too much them. Julie Fortenberry, Lifestyle Nutritionist for The Fitness Principle with Mackie Shilstone, cautions, “Pregnant women and women of child bearing ages, need to be especially cautious with mercury levels due to the possible effects to their unborn child.”