Daily Alcohol Intakes in American Adults

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Who drinks more, on average- men or women?

 

A 3-year study from NHANES (National Health and Nutrition Examination Survey) concluded in 2010 determined that 4.7% of daily calories consumed by adults in the United States (age 20+) came from alcoholic beverages. This includes beer, wine, liquor, and mixed drinks (cocktails).
The range was highest among men age 20-39, accounting for 6.5% and lowest among women aged 60+.  Overall, men averaged 6% and women 3% of total daily calories from alcohol. That puts the US adult population at approximately near 4.5%.
Across all age groups on average, men consumed more alcoholand with both sexes, consumption decreased with age.
Another interesting analysis is the average consumption rate according to income level. NHANES reported average calories from alcoholic beverages are greatest among those in the highest income category. On average, 117 calories per day are consumed from alcoholic beverages by those living at or above 350% of the poverty level, whereas the average of those living at 130% below poverty level is~ 90 calories. Women living at or above 350% of the poverty level consumed an average 75 calories from alcoholic beverages on a given day, while those living below 130% consumed just over 40 calories.
Interesting stuff!! sls

Managing Irritable Bowel Syndrome

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Irritable bowel syndrome(IBS) is not a disease; it is a group of symptoms that occur together that affect the large intestine. One in five Americans and twice as many women as men experience symptoms of IBS. Though no specific cause is known, several factors may contribute to IBS, including heredity, lifestyle, allergies, an infection or an abnormally large number of bacteria growing in the intestine.
The best way to manage IBS is to understand what may cause episodes of discomfort and then work to eliminate or minimize them. While medication, stress management and supplements can help, the focus should be on diet and eating habits.
  • Establish Regular Eating Habits. Eating at regular times helps regulate your bowels.
  • Eat Small, Frequent Meals Instead of Large Ones. This will ease the amount of food moving through your intestinal tract.
  • Eat Fiber-Rich Foods. Try whole fruits, vegetables (including beans) and whole grains like rolled oats, brown rice and whole-wheat bread. Make changes slowly. Fiber helps move food through your intestine, but it takes time for your body to adjust to eating more. Adding too much fiber too quickly may result in gas, bloating and cramping.
  • Drink Enough Fluids. Fiber draws water from your body to move foods through your intestine. Without enough water and fluids you may become constipated.
  • Watch What You Drink. Alcohol and caffeine can stimulate your intestines and cause diarrhea. Artificial sweeteners that contain sugar alcohols like sorbitol, mannitol and xylitol may cause diarrhea too. Carbonated drinks can produce gas.
  • Identify Problem Foods and Eating Habits. Keeping a food diary during flare-ups can help you figure out what you may be eating that’s causing a problem.
Although the focus should be on diet, many people with IBS turn to complementary health practices to help relieve their symptoms, and there is emerging evidence that some of these practices may have modest benefits.
If you are thinking about a complementary health practice for IBS, here’s what you need to know:
  • Herbal remedies. Herbal remedies are commonly used for IBS symptoms; however, much of the research on these remedies has been done in China. A review of clinical trials for 71 herbal remedies found limited evidence suggesting that a few of these herbal remedies might help improve IBS symptoms including abdominal pain, constipation, and diarrhea. However, the review emphasizes that the studies were generally of poor quality.
  • Peppermint oil. Peppermint oil is one herbal remedy often used to treat IBS for which there are mixed results. There is some evidence that enteric-coated peppermint oil capsules may be modestly effective in reducing several common symptoms of IBS—especially abdominal pain, bloating, and gas. Non-enteric coated forms of peppermint oil may cause or worsen heartburn symptoms, but otherwise appear to be generally safe.
  • Probiotics. Probiotics such as Bifidobacterium and Lactobacillus are live microorganisms that are similar to microorganisms normally found in the human digestive tract, and they have been associated with an improvement in IBS symptoms compared with placebo. Results of studies suggest probiotics may decrease some patients’ abdominal pain, bloating, and gas.
  • Acupuncture. While a few small studies have indicated that acupuncture has some positive effect on quality of life in people with IBS, reviews of the scientific literature have concluded that there is no convincing evidence to support the use of acupuncture for the treatment of IBS symptoms.
Tell all your health care providers about any complementary health practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.
To learn more about managing symptoms of IBS, consult your doctor and a registered dietitian. sls

Eating Disorders: Basic Facts and Possible Causes

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Eating disorders have been around for centuries. They continue to be extremely baffling, mind boggling and outlandish for the individual struggling with the disorder and certainly for those who love this struggling individual.  Eating disorders appear to be an exact example of Romans 7:15- “I do not understand what I do. For what I want to do, I do not do, but what I hate is what I do.” Eating disorders present as issues with food, but in actuality they are serious emotional, physical and psychological problems. Any or all of these problems can have life threatening consequences for women and men!

There are many flavors of eating disorders including:

  •  anorexia-severe restriction of energy intake
  •  bulimia-recurrent episodes of binge eating followed by vomiting
  •  binge eating disorder-recurrent episodes of binge eating
  •  diabulemia- diabetic persons who withhold insulin to purge calories
  •  night eating syndrome- recurrent episodes of eating during the night
  •  orthorexia- an unhealthy obsession with eating healthy food
  •  anorexia athletica -excessive obsessive exercise

In the world of eating disorders, food and the control of food is an attempt to manage feelings and emotions that seem overwhelming. Restricting, binging, purging, or excessive exercise may begin as a way to cope with painful emotions and feelings. Eventually the eating disorder behaviors become extremely obsessive/ compulsive and grow into a monster of their own, destroying the person’s emotional and physical health, self esteem, sense of significance and control.

Physiological factors that can contribute to eating disorders:

  • low esteem
  • feelings of insignificance and lack of control in life
  • depression, anxiety, anger or loneliness

Interpersonal factors that can contribute to eating disorders:

  • troubled families and personal relationships
  • difficulty expressing emotions and feelings
  • history of being teased or ridiculed on size or weight – particularly from either parent
  • history of physical or sexual abuse

Society offers many influences which can contribute to eating disorders and body image issues. Cultural norms which equate thinness and beauty promote efforts to achieve the “perfect body.” Constant comments about hips, thighs, stomach, dieting, calories, fats in food and on the body, or ‘carbohydrates are bad’ all promote the obsession to constantly evaluate your food and your body to determine if you are “OK”!

Really, is this what you want on your epitaph???
“Didn’t contribute much to society, but a perfect dieter and a perfect body.”

cb

Peeps! Easter’s Sugary Treat

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According to several sources, Americans will eat more than 600 million Marshmallow Peeps and Bunnies this Easter.  That is A LOT OF SUGAR! ‘Just Born’’s Bethlehem, Pa., factory makes more than 1 billion Peeps a year. That’s 4 million Peeps a day.

 

The ‘Just Born’ candy tradition began in 1910 when Sam Born immigrated to the United States from Russia. A candy maker by trade, Born used innovative technology to produce chocolate sprinkles, the hard chocolate coating for ice cream bars and invented a machine that mechanically inserted sticks into lollipops. In 1923, he opened a small candy making and retail store in Brooklyn, New York. The name came from his daily-made candy displayed in a store window with a sign that declared, “Just Born.”

Eventually, after relocation to Bethlehem, the candy business continued to thrive throughout the 1930s and 40s and in 1953, Just Born acquired the Rodda Candy Company of Lancaster, PA. Although Rodda was best known for its jelly beans, it also made a small line of marshmallow products that included a popular Easter Peep that was made by laboriously hand-squeezing marshmallow through pastry tubes. The eyes were painted on by hand!
These days, machines crank out 3,500 Peeps’ eyes per minute. We didn’t get Peeps in our Easter baskets growing up, but I can definitely remember some chocolate bunnies! Did you have Peeps today?
Beyond the reason for the season, (Christ is Risen!), here are some Fun Facts for this popular, sugary Easter treat.
v   Popular ways to eat Peeps: stale, microwaved, frozen, roasted, or served as toppings on pizza.
v   Until 1995, when lavender was added, Peeps only came in three colors: yellow, pink and white. Blue Peeps were hatched for Easter in 1998.
v   Each Peep has 32 calories, 0 fat grams and 7.3 grams sugar
v   Yellow Peeps are the most popular, followed by pink, lavender, blue, and then white.
v   During Easter, Peeps outsell jellybeans.
v   Peeps-manufacturer Just Born also makes Hot Tamales, Mike and Ike, Just Born Jelly Beans and Teenee Beanee gourmet jelly beans. sls
Sources:  http://www.npr.org/programs/watc/features/2002/mar/peeps/facts.html
http://www.justborn.com/

Are You a Binger?

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Are you a binger eater? A binge is defined as a short time period devoted to indulging in an activity. Binge eating involves excessive food intake over a short period of time. Binge eaters will frequently choose foods they have been restricting to binge on, such as chips, cookies, ice cream, breads. However, in other situations they may select anything available that is edible including bread and butter, cereal, graham crackers, cool whip or bags of vegetables. Binge eaters may make a special trip to purchase their binge foods and possibly eat all of the food in their car before arriving home. Binge eating is often a solitary activity, carried out in secret which generates significant remorse, guilt, shame, and disgust. Binge episodes can be very costly, considering the expense of the binge foods several times a week/month.


Binge eating behaviors stand in for underlying processes involving self-regulation, self-esteem, co-dependency, anxiety and worry.
So, what if you binge eat? The health consequences are significant.  They can lead to
o      high blood pressure
o      high cholesterol
o      heart disease as a result of
·       elevated triglyceride levels
·       secondary diabetes
·       gallbladder disease
The prevalence and recognition of binge eating disorder is growing rapidly. The fifth edition of “Diagnostic and Statistical Manual of Mental Disorders” (DSM V) will be released in May 2013, and for the first time ‘binge eating disorder- BED’ will be included as a mental illness.
Controversy exists as to whether BED is actually a mental illness or problematic eating in an otherwise normal person. The thought is if BED is now a diagnosable disorder, patients may receive greater help from their insurance coverage which may or may not actually happen.
Criteria for diagnosis of BED according to DSM-V
Recurrent episodes of binge eating, characterized by both of the following:

– eating in a discrete period of time (within any 2 hr period) an amount of food that is definitely larger than most people would eat in a similar period of time under similar circumstances.

– a sense of lack of control over eating during the episode (a feeling that one cannot stop eating or control what or how much one is eating).

The binge-eating episodes are associated with three (or more) of the following:

§    Eating much more rapidly than normal
§    Eating until feeling uncomfortably full
§    Eating large amounts of food when not feeling physically hungry
§    Eating alone because of being embarrassed by how much one is eating
§    Feeling disgusted with oneself, depressed or very guilty after overeating
§    Marked distress regarding binge eating is present
§    The binge eating occurs on average at least one day a week for 6 months
§    Binge eating is not associated with the regular use of inappropriate compensatory behaviors such as purging, fasting, excessive exercise
BED is differentiated from obesity in terms of greater concerns about shape and weight, more personality disturbance and a higher likelihood of psychiatric co- morbidity in the form of mood disorders and anxiety disorders. BED is also associated with lower quality of life than obesity.
　
If you are living with the shame, guilt, frustration of frequent or occasional binge eating episodes, seek help from a registered dietitian who is experienced with behavioral work in this area. Do not consult with someone who is going to talk about meal plans and eat this, not that! cb

“I Just Want to Eat Normally”

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I want to quit worrying about what I eat. I want to quit worrying about my weight. I want to quit worrying about what my stomach looks like. I want to quit worrying about what I look like. I want to quit staying home because I know I don’t look good in my clothes. I want to quit feeling guilty about what I do eat. I want to quit feeling guilty about what I don’t eat. I really just want to quit feeling, especially about my food and my body. I want to start living …… living FREE of all of this food and body stuff!

OK …..We Get You!
The dietitians at Banister and Associates LLC are focused on setting you FREE!
Does the preceding paragraph describe those of you dealing with a restrictive eating disorder such as anorexia, binge eating disorder (BED), bulimia or the usual overweight struggles that can’t seem to be resolved? The answer is “all of the preceding.”

In my 32 years of counseling, the agonizing struggles and pain of underweight/overweight, under eating/overeating all have the same, dismal melody. I have frequently been asked ‘how do you help someone who is 20% overweight (obese) followed by someone who is 20% underweight (anorexic)?’ It’s actually easy — quite often there are very similar, underlying emotional issues which affect food and activity choices resulting in different physical appearances. An additional major common denominator is that everyone has the same goal in mind…. peace with food and self. FREEDOM from the constant mental anguish which steals your time, produces great disharmony in your life and disguises your body as something it is not!

A place of relaxed eating is a place of serenity. Relaxed eating is the ability to be at ease with the social, emotional and physical components of food and eating. It is being able to recognize gut hunger and respond appropriately by providing yourself with nourishment, until you reach a feeling of satiety(appropriate fullness). Relaxed eating encourages pleasurable, whimsical eating with flexibility and freedom from guilt or remorse. It is loving who you are and eating what you love. It is enjoying the fresh baked bread or cookies right as they come out of the oven, even when you are not hungry because we all know that is when it tastes the best! It allows you to eat based on your intuitive hunger in the moment, which can be more or less depending on the instance. Relaxed eating IS NOT following a meal plan or diet rules . It is trusting your mind and your body through self-care and self-love. Relaxed eating stems from a strong connection between mind, body and self-awareness.
How many years or decades have you been unhappy, stressed, frustrated, depressed about your relationship with food and your body? Consider a different approach rather than another diet plan, diet pill, or diet gimmick.

Consider ‘Rules and Rigidity generally = Rebellion, not Relaxation!’ cb

Everyone Needs to Eat!!

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Good nutrition is important for everyone.  33 million Americans, are hungry, do not have enough to eat on a regular basis, or do not have the money or assistance to get enough food to maintain active, healthy lives.  More than 1 million Seniors living alone do not have enough food to eat on a regular basis or rely on food banks and charities.  Community mobile meal organizations are there to try and fill the need.  These programs rely on the donations of private individuals, businesses, social and civic organizations, churches and federal programs.  Grants and foundations are able to provide additional sources of revenue to support the efforts to provide meals.  Many mobile meal programs do not have age or income restrictions but some do depending on how they are funded.
Hot, nourishing meals are provided Monday – Friday and delivered to the frail and disabled who are unable to prepare meals for themselves.  In addition, providing meals to individuals recovering from a hospitalization or illness temporarily is an important part of their service.   Another purpose of mobile meal programs is human interaction.  The benefits of human contact and conversation is far reaching especially where human nutrition is concerned.
March For Meals is an annual campaign designed to raise awareness of senior hunger and to encourage action at the local level. Senior Nutrition Programs across the United States promote March For Meals in their communities through public events, partnerships with local businesses, volunteer recruitment efforts and fundraising initiatives. March 20th is Mayors for Meals Day nationwide.  The Mayor from Edmond will be delivering meals through local programs to show support.  In 2012, over 1500 mayors and elected from across the nation participated.
How can you help and get involved?  All of these programs rely heavily on the work of volunteers and donations.  Some positions are more time consuming than others but be assured there is a place for you!  If a gift of time is not feasible for you, consider making a cash donation and supporting your local program.  From a personal perspective, I have been an Edmond Mobile Meal volunteer for 2 years and can say without a doubt it is one of my most fullfilling jobs.  The time committment is small and who could turn down free smiles, warm hugs and friendly handshakes from the recipents?
Below are local Oklahoma City programs that you can contact.
Edmond Mobile Meals                   Mobile Meals of Oklahoma Co
25 W. 3rd Street                            651 North Brookline  Suite 123
Edmond, OK 73003                      Oklahoma City, OK 73112

Phone: 405-341-3111                  Phone: 405-607-2314

Insight into One Patient’s Journey with an Eating Disorder

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Struggling with an eating disorder looks like an issue with food. In actuality, eating disorders are emotional and physical problems, frequently control issues, that manifest as ‘food control’. Every new patient who walks through the doors at Banister and Associates has a unique story and foundation for the roots of their disorder. Regardless of the reason, eating disorders are serious illnesses across all ages, genders and races that must be treated diligently.
Some patients may struggle for only a short period of time (6-12 mo), if there is early recognition of the disordered eating and counseling started immediately. For others the road to recovery can take years. A patient of Carol’s for several years, Stacee Goetzinger, recently made a very courageous decision to share her eating disorder story. Stacee was approached to create a video that captures valuable segments of her story in a very dramatic way. The video is being used as a promotional piece for The Baptist General Convention of Oklahoma Women’s Ministry Spring Conference. Stacee’s video can be seen here: http://vimeo.com/55939119
We applaud her bravery and strength in sharing glimpses into her life with ED  (eating disorder). Stacee’s deep commitment to the extensive and exhaustive work of recovery is uniquely displayed in this video of a beautiful woman and a beautiful vase.

National Nutrition Month March 2013

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March is National Nutrition Month and at Banister and Associates, we are implementing a program called 
 ‘BITEME’, which is a campaign to increase our patient’s consumption and awareness of fruits and vegetables.
Less than 20% of Oklahomans get their recommended 5 servings a day of fruits and vegetables.
 
 We want to encourage YOU to increase your consumption and will be presenting a different fruit or vegetable each week in our office, to offer our patients. sls 

 

 

GOUT

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GOUT sounds like a gross word. But its a stark reality for more than 8.3 million Americans. The prevalence of gout in the U.S. has risen over the last twenty years and affects at least 4% of Americans. Gout affects more than just men, although it is commonly thought of as an ‘older male’ condition. Male to female incidence ratios are approximately 3:1. The healthcare costs for treating gout have been estimated at approximately anywhere from $332-$663/year, depending on severity and patient age.(

What is gout?
Gout is a form of arthritis and is caused by an excess of uric acid in the blood. The uric acid deposits in the joints, and this inflammation is painful. The pain usually starts in the toe and goes up the leg. Oftentimes, people cannot wear their shoes or walk normally.
What is a gout attack?
A gout attack is sudden pain, often with fever, chills, and fatigue. An attack can last several days. Stress, alcohol, drugs, crash diets, or another illness can cause an attack. Another attack may not occur for a long time and often seems to occur at random.
 
What causes gout?
The exact cause is unknown, however it may possibly be genetic. Purines, naturally found in animal meats and other proteins has been linked to increased uric acid in the body, therefore increasing the risk of developing gout.

 

Other risk factors include
·  Heavy alcohol use (especially beer)
·  Diabetes
·  High blood pressure
·  Obesity
·  Sickle-cell anemia
·  Kidney disease
·  Certain medicines (may also increase risk)
Can diet exacerbate gout?
A diet high in meat and saturated fats, alcohol intake, obesity, and some medications are all associated with gout. As stated above, obesity or even significant weight gain has been linked to gout and weight loss lowers your risk. 

What should I avoid?

If you are at increased risk, your diet may require some adjustments to lower uric acid levels in your body. To help manage your gout:

·  Drink plenty of nonalcoholic fluids during or between attacks (this is important)
·  Limit your alcohol intake
·  Limit the following foods:
−      Organ meats (brain, kidney, and heart)
−      Anchovies
−      Sardines
−      Shellfish, such as scallops and mussels
−      Mackerel
−      Herring
−      Goose
−      Bouillon
−      Broth
−      Fish eggs
−      Meats, poultry, and fish (you can have 4−6 ounces/day)
−      Asparagus
−      Dried beans
−      Lentils 
−      Mushrooms
−      Dried peas
−      Spinach

 

If you have gout and need a diet to alleviate your symptoms, a registered dietitian is the most qualified professional to develop a plan specifically for you. sls