Issue 1, 1999

Topics: Overweight andArthritis Kidney Beans How Many Calories Do You Need a Day? Cholesterol: The Answers to Frequently Asked Questions Eating Your Way to Weight Loss

Overweight and Arthritis

Osteoarthritis, a degenerative joint disease, is common in obese individuals. It occurs when the cartilage cushioning the ends of the bone breaks down, causing joint pain, stiffness, and deformity. Osteoarthritis may occur in obese individuals because excess weight causes stress on the weight-bearing joints. This stress increases as the duration and severity of obesity increases.

The discomfort of arthritis can be severe in overweight individuals. The physical pain can serve as a barrier to physical activity. Then, a vicious cycle is created when decreased activity leads to increased weight, which in turn leads to further discomfort.

Lifestyle changes can make a difference. Regular exercise is important in the treatment of arthritis and obesity. Exercise can be both therapeutic and recreational. For individuals with joint problems, therapeutic exercises that are designed to achieve specific individual goals should be recommended by a doctor, physical therapist, or occupational therapist. For example, if the knee joint is involved, range-of-motion exercises increase mobility, decrease joint pain, and strengthen the muscles around the joint.

Changing your recreational activities to arthritis friendly ones may also make a significant difference. To specifically target exercise which benefits the arthritis sufferer, a person may contact the Arthritis Foundation to learn about their recommended programs. You may find your local Arthritis Foundation chapter by calling 1-800-283-7800.

In addition to exercise, a nutritious diet improves overall health, helps with weight control, and contributes to a general sense of well-being. There are no special dietary requirements for overweight persons with arthritis. A balanced, nutritious diet that produces gradual weight loss is probably best.

Weight control is important because being overweight may damage joints. In fact, excess body weight is a major predictor of osteoarthritis in the knee of middle aged women. Because this is a mechanical problem, weight loss may decrease the chance of developing osteoarthritis. Therefore, overweight individuals who suffer from arthritis should initiate a gradual weight loss program to help reduce the chances of further damaging the joints.

For individuals who have been diagnosed with arthritis, proper medical care should be sought from their doctor before self-treating.

Kidney Beans:
A Power-packed Legume

By far the best plant source of protein, legumes are edible seeds enclosed in pods. Besides protein, legumes are well stocked with energy-giving complex carbohydrates, B vitamins, zinc, potassium, magnesium, calcium, and iron. However, it is the protein content of these pod-borne seeds that stands out. On average, legumes contain about 22 percent protein by dry weight, more than any other plant food. The protein comes in a package that is relatively low in calories, cholesterol-free, virtually fat-free, and generally high in dietary fiber.

Legumes come in a variety of forms. The pods may grow on short erect plants (as soybeans do), on climbing vines (like lima beans) or on trees (for example, carob beans). A popular and versatile legume is the kidney bean.

In 3-1/2 ounces of kidney beans, there are 127 calories, less than 1 gram of fat, 9 grams of protein, 3 mg of iron, and 28 mg of calcium. With their rich nutritional values, kidney beans are an outstanding food buy.

Use this cold weather treat to reap the benefits of legumes. Leftovers can be frozen in one cup containers to have handy for lunches.

Chili Con Carne

3 cans (15 oz. each) kidney beans, drained
2 large onions, chopped
2 green peppers, chopped
2 lbs. extra lean ground beef (9% fat or less) or turkey (7 % fat)
2 cans (16 oz. each) tomatoes
2 cans (8 oz. each) tomato sauce
1/4 tsp. paprika
2 bay leaves, crumbled
2 Tbl. chili powder
Spray a large kettle with non-stick cooking spray and brown the meat. Add remaining ingredients. Cover and simmer for 1 hour.


Yield: about 3 quarts (12 servings)
One serving: 1 cup
Calories per serving: turkey-230; beef-250
Fat: 8 grams (turkey); 10 grams (beef)
Exchanges: 2 medium fat meat, 2 vegetable, 1/2 starch

How many calories
do you need a day?

Cholesterol:
The Answers to Frequently Asked Questions

What is cholesterol? Cholesterol is a white, waxy fat found in your body. It is used to build cell walls and make certain hormones. Although, if there is too much of it, cholesterol can clog your arteries and eventually cut off the supply of blood to the heart. This is the reason high cholesterol is a leading risk factor for heart disease. Factors that put you at risk for heart disease include:

	high cholesterol		high blood pressure
	smoking		a family history of heart disease
	being a male		diabetes
	obesity

When should cholesterol levels be tested and what do the numbers mean?

Note: If your cholesterol level places you in the borderline group and you have two or more of the risk factors listed above, you're actually at high risk for heart disease.

What are some ways a person can lower their cholesterol?

Exercise -Thirty minutes of aerobic exercise three or four times a week may be all you need to keep your cholesterol at a healthy level. Working out also helps control weight, lower blood pressure, and reduce stress. Suggestions: Brisk walking, running, swimming, cycling, aerobic dance.

Reduce Saturated Fat:

• Cut out meat products high in fat (hamburger, bacon, sausage).
• Beware of foods that contain large amounts of hydrogenated vegetable oils, cocoa butter, coconut and palm oils, beef fat, or lard.
• Prepare at least one meatless meal a week.
• Snack on pretzels, air-popped popcorn, and fruit.
• Drink low-fat milk.
• Eat low-fat cheeses.

Reduce Cholesterol from Food:

• Cook with egg whites instead of whole eggs.
• Avoid commercially prepared cookies, cakes, and pies.
• Eliminate organ meats (liver, brain, kidney) from your diet.
• Limit portion sizes of lean meat, fish, and poultry to no more than six ounces a day, or about the size of two decks of cards.
• Eat more water-soluble fiber, such as oat bran, legumes and fruit.

Eat Unsaturated Fats:

• Cook and bake with vegetable oils (canola, sunflower, corn, soybean, olive).
• Make your own salad dressing.
• Use soft margarine.

Eating Your Way to Weight Loss

Half the women and a quarter of the men in the United States have tried to lose weight. Many of those Americans look for instant results, find none, and abandon their weight loss efforts. The only way to lose weight effectively is to drop pounds slowly and steadily by adopting a healthy eating plan so simple it becomes a way of life. Here are nine habits that will help you eat your way to weight loss.

1. START STRONG - Eating a healthy breakfast makes you feel less hungry throughout the day.

2. DRINK - Drinking a glass of water or tea just before a meal will curb your appetite.

3. STOP COUNTING CALORIES - The best foods to eat if you are trying to lose weight are complex carbohydrates. They are low in fat, fast-burning, and rich in vitamins and minerals. They are also high in bulk, which means you can feel full on fewer calories. Eat whole-grain cereals, rice, breads, pasta, beans, nuts and some types of fruits and vegetables.

4. EAT WHAT YOU LIKE - Nothing makes staying on a diet more difficult than having to eat foods you can’t stand.

5. SIT DOWN - Train yourself to eat in one place, preferably at a table. It’s too easy to overeat when meals are grabbed on the run or while standing in front of the refrigerator.

6. SLOW DOWN - Eating slowly is important so your body has time to release the enzymes that tell your brain when you’ve had all you need.

7. EXERCISE - It bums calories and suppresses the appetite, and it’s awfully hard to lose weight without doing it. An easy way to get started is to go for a walk, then work on increasing your distance from one week to the next.

8. DON’T GIVE UP - Falling off your diet does not mean the effort is hopeless. Simply acknowledge that you overate, and get back on the plan.

9. REWARD YOURSELF - Treat yourself to a massage, or a gourmet piece of chocolate, or whatever, for each week you do a good job.