This month, I would like to introduce our newest contributing author, Stephanie Jenkins. Stephanie has over twenty years experience as a nutritional consultant and exercise physiologist. She earned her degrees from California PolyTech at San Luis Obispo, California and the American Academy of Nutrition.

She has written nutrition and fitness columns for the Los Angeles Times, along with free-lance articles for various newspapers and magazines.

As a Fitness Trainer and Nutritional Consultant, she has had the opportunity to work with many professional people like Mossimo, men's clothing designer and Mike Gonzales, Pan-Am Gold Medalist and Olympic Trial Athlete.

Stephanie's experience has also included overseeing the opening and operations of eighteen different health clubs. She has been a consultant for many corporate fitness health programs. She also designed eight health facilities for the owner of the Edmonton Oilers Hockey Team.

With all of this experience, she must have remarkable energy and be incredibly busy! We are delighted that she has found the time to write articles for our newsletter.

This month, Stephanie has written an article about the importance of teaching children to make wise choices regarding physical health. I know you will enjoy this article entitled "Teach Your Children Well". We are grateful to have Stephanie with us.

In addition, this month we have included a review from Kitti Graham on the book "Eat Your Way To A Healthy Heart" (Liz Applegate, Ph.D.). We appreciate Kitti contributing recipes, helpful hints, and now - book reviews.

For your good health. . . .

Tamara

[President's Note: I just want to add an additional comment to the introduction of Stephanie. Not only does she have the credentials to support her credibility, she also lives the lifestyle which she promotes.

I first saw Stephanie when I noticed a lady at the health club who was running on the treadmill when I arrived in the morning, and she would still be running when I left two hours later. The next three mornings, there she was again, still running. Images of the Energizer Bunny came to mind as I pondered whether this person had gone home the night before, or perhaps she had stayed there for the last several days, still going, and going, and going…

Finally, I could no longer contain my curiosity. I had to know her story. What I learned was that this delightfully charming lady is a classic example of someone who not only knows how to talk the talk, she also walks the walk (or in Stephanie's case, runs the run).

Stephanie is herself a testimonial to how proper nutrition and a healthy lifestyle can pay back in volumes. I am grateful that I had the opportunity to meet her, and I am delighted that she has agreed to steal time from her nutritional consulting practice to contribute to our newsletter.

If any of our readers have specific questions about nutrition for their kids, or themselves, you can address your questions via email to . If you are in the Scottsdale area and would like to schedule a personal consultation with Stephanie, please send your contact information by email, and she will contact you to arrange an appointment. I can assure you that your time with her will be time well spent.

Following the principles of good nutrition is a lifetime goal. If we all follow the advice, and the disciplined, lead-by-example lifestyle of people like Stephanie, perhaps many years from now, we too will still be going, and going, and going…

- Bill Evans ]

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Crosby, Stills, Nash and Young sang a song long ago with a verse that goes as follows: "Teach your children well . . .".

The focus of this article is the importance of teaching your children "well" in regards to health, nutrition, fitness and the dangers of drinking alcohol, smoking and drugs.

As parents, what we teach our children while they are young lays the foundation for their nutritional and fitness habits for the rest of their lives. Most people recognize children, whether infants, teenagers or adults, are our most precious gift. Yet, we often compromise their health because of our own lack of knowledge or fast-paced lifestyles.

One of the most important things we can have is a healthy body. If we find our family eating at fast-food restaurants most of the week; allowing our kids to eat sugar, fat and preservative-filled snacks; or sitting in front of the television and computer for hours on end; we are not teaching the importance of proper nutrition and fitness.

I realize the task of a parent being the financial provider, the disciplinarian and the taxi driver is never ending; however, more children than ever before smoke, drink, have eating or learning disorders, obesity problems, and weakened immune systems.

Here are a few startling statistics to back up my point:

* Each year, cigarettes kill more people than alcohol, 
   other drugs, car accidents, fire, AIDS and murder - 
   all put together.  Yet, three thousand kids start smoking 
   every single day!  Tobacco companies spend five billion 
   dollars every year to make sure kids start buying tobacco.  

* Alcohol is the drug most often abused by teenagers.                     
   Children of alcoholics are more likely to become alcoholics  
   themselves.  Kids who start drinking before the age of fifteen
   are four times more likely to become alcoholics than their 
   non-drinking friends are.  Many kids take their first 
   drink at the early age of twelve or thirteen.  

   In an average month, about 9.5 million American teens 
   drink alcohol. Heavy drinking can lead to malnutrition 
   or obesity. Long-term alcohol use can damage the pancreas, 
   heart and brain. Use of alcohol greatly increases the 
   chance that a teen will be involved in a car accident, 
   homicide or suicide.

* Approximately, one in ten college age girls have some 
   type of eating disorder.  Many girls in high school and 
   even junior high have eating disorders, as well.  Most 
   girls develop eating disorders between the ages of eleven 
   and fourteen.  

   There is evidence that eating disorders run in families.  
   If a parent does not like their own body, or is too 
   concerned with their daughter's looks, it can increase a 
   girl's chance for developing an eating disorder.  

   When a girl weighs 15% less than the normal weight for her 
   height, she may not have enough body fat to keep her organs 
   and other body parts healthy.  A person with Anorexia or 
   Bulimia can do damage to her heart, throat, intestines, 
   liver and kidneys.  

* Attention Deficit Hyperactivity Disorder (ADHD) has 
   reached epidemic proportions among U.S. school children.  
   The primary medical treatment for ADHD is the drug "Ritalin".  
   Use of Ritalin has increased 700 percent over the past 
   five years!  

   Scientific research shows nutritional factors are a 
   contributor to ADHD.  Over half of the children with ADHD 
   crave sweets.  When these children get on a diet low in 
   sugar, 70% have more control over their behavior.  

   High sugar intake not only encourages hyperactivity, but 
   it also drastically reduces the nutritional quality of the 
   diet and may aggravate food allergies and food intolerances.  
   The empty calories found in sugar weaken the immune system, 
   and robs the body of nutrients.

   Learning disabled children often benefit from nutritional 
   supplements that enhance brain function.  As their learning 
   difficulties lessen, hyperactivity improves.  The most 
   useful supplements for enhancing learning in children with 
   learning difficulties are zinc, B complex, and DMAE -
   dimethylaminoethanol (can be found at health food stores).

* Over one fifth of all American children are overweight.  
   One out of every four is considered "obese".   From 
   1965 - 1980, obesity in children rose 54% for 6 to 11
   year-olds and 39% for 12 to 17 year-olds.  Ninety percent
   of obese children will continue to be obese adults.  Forty
   percent of boys can not touch their toes.  Many 
   three-year-olds already have fatty deposits in their aortas.  

* Since 1977, three fourths of schools in the U.S. either 
   terminated the physical education teacher or reassigned 
   them to other types of classes. This leaves it up to the 
   parent to make sure their children are in physical 
   activities.  
 
* Television viewing is a cardiovascular risk and our 
   children watch more than 24 hours per week. Less than 
   five percent of children now walk or cycle to school 
   compared with more than eighty-percent twenty years ago.  
   Studies in the U.S. have found a two percent increase 
   in the prevalence of obesity for each additional hour of 
   television viewing or computer activity.  
 
   Food preferences in children are predominantly learned, 
   rather than innate, behaviors.  There is a considerable 
   similarity between dieting concerns of kids and their 
   parents.  If both parents are physically active, there 
   is a seven-fold increase in the likelihood that their 
   children will be active.  This is because active parents 
   act as role models.  They share, support and/or facilitate 
   their children's activities.
 

So what do all these statistics mean? Perhaps it just reinforces the idea that we are our children's primary role models. Children learn by example. They take the attitudes and habits they form in their early years and often carry them into adulthood.

If you have teenagers at home and are reading this article, you may wonder how you can ever change their habits. Do not despair; it is never too late. You can start by changing your own habits. You can educate yourself and realize your family's health is a priority.

You can include your teenagers in discussions about your concerns for health, and request their support for your new focus on improved diet standards for the family. Remember to set priorities together, and take slow gradual steps, so as not too get discouraged, overwhelmed, or confused by too many changes at once.

Let us begin with some basic, but important, ideas to get you on your way to a healthier lifestyle.

Start each day with breakfast. Eating breakfast increases your metabolism and energy, allowing your brain to function more effectively. If your child eats before school, they should achieve better school performance, better athletic performance and will burn more calories and body fat.

I am not talking about sugar-filled cereals or doughnuts; I am talking about healthy breakfast choices as follows:

1. oatmeal with raisins and fresh fruit

2. fresh fruit and nonfat, or lowfat yogurt

3. whole grain cereals (check ingredient list; avoid 
   hydrogenated oils, white processed flour, sugar, corn 
   syrup, or other form of sugar)

4. hard boiled eggs (simple and quick, if they are late 
   for school)

5. almond butter on celery or whole grain toast 
   (non-hydrogenated almond butter is preferable over 
   peanut butter, and is a great source of protein)

6. whole grain waffles (can be bought frozen) with fresh  
   berries or almond butter

7. lowfat bran muffin and fresh squeezed juice, or piece 
   of fruit

8. lowfat yogurt, fruit, ice, fruit juice (no sugar added) 
   blended to make a smoothie (Protein powder can be added 
   for extra nutrition - choose a high-quality protein, and 
   watch for hidden sugar.)

9. breakfast burrito - corn, or whole wheat, tortilla 
   filled with scrambled eggs (Dice up veggies for added 
   nutrients, cook with eggs, and wrap in warm tortilla.)

Next, try to take time each week to plan simple, healthy meals. Make sure when shopping that you purchase foods and snacks that are as nutritious as possible. (Read Labels!)

Remember when shopping or eating out to avoid foods heavy in sugar, corn syrup, nutrasweet/aspartame (very harmful for many sensitive individuals - can be especially overstimulating for children), or other "sugar-like" substitutes.

Also, avoid foods high in salt, saturated fats, chemicals, preservatives, fried foods, and lunch-meats (very high in salt, preservatives, and nitrates).

Pick foods that are nutrient dense - "live" foods containing live enzymes, such as raw veggies and fruit. Some of the most important foods to add to your family's diet are fresh fruits and vegetables.

Everyone needs approximately five to eight servings of fruits and vegetables daily (preferably fresh and not overcooked). This change alone will help you and your family get the vitamins and fiber your bodies need.

When you and your children have to eat out, here are some suggestions:

1. Order pizza with 1/2 the normal cheese, and substitute 
   veggies for the usual pepperoni, ham or sausage.  Remember, 
   these "cured" meats are high in fat, salt, and contain 
   nitrates, which can cause cancer.

2. Get sandwiches on whole wheat bread, without cheese or 
   mayonnaise, but mustard, instead.  Rather than a fried 
   hamburger and french fries, try a grilled chicken sandwich.

3. Order baked potatoes, or vegetable soups, and salads 
   (with dressing on the side).

4. Eat fresh fruit for dessert, rather than cakes, pies, 
   cookies, or candy.

5. Choose low or nonfat frozen yogurt rather than regular 
   ice cream.

6. Use salsa, mustard and olive oil instead of margarine, 
   mayonnaise, and high fat salad dressings or cream sauces.

7. Eat whole grain products over white flour products.  
   For example, eat brown rice, corn tortillas, and seven 
   or ten grain breads, instead of white rice, white flour 
   tortillas, bagels and white flour pasta.  Processed white 
   flour products lack fiber and proper nutrients - they are 
   empty calories.

8. Request water, instead of soft drinks.  Fresh-squeezed 
   lemon juice can be added for flavoring, added nutrients, 
   and as a digestive aid.  (At home, "raw" apple cider 
   vinegar can be added for extra nutrients, as an alternative 
   to lemon juice.)

The next two analogies may help when explaining to your children about the importance of good health and caring for their bodies:

Consider a checking account. If a person continues to make withdrawals, depleting the funds from their checking account without making deposits, the checks are going to bounce. Eventually, the bank will close down the account.

This is the same scenario with the human body. When we continue to eat improper foods, smoke, drink and do not get adequate nutrients, the immune system will be depleted; we will become ill and accelerate the aging process. Eventually, the body will close down normal functions.

The second analogy is that of a fine automobile. It needs to be properly cared for, and have the correct fuel, in order to run efficiently. It also needs to be driven, or the battery will die. Our bodies need to be properly cared for, and have the correct diet (fuel) and active lifestyles in order for them to "run" efficiently, as well as avoid many future complications.

It is most important to communicate with your children about nutrition "awareness". Let them know that you take an interest in what they are eating, because you love them and want them to be healthy.

Be careful not to be so busy, that you choose just to give them money, and leave the meal planning up to them. This often will result in unhealthy choices of junk foods at school, or fast foods at the mall.

Teach them to be positive and love their bodies, no matter what shape or size - treating their bodies as their "temples" - to respect and take care of them. Teach them that movement is critical, encouraging them to engage in physical activities on a regular basis.

One of the problems with being young is we often do not realize what we do today, greatly affects our bodies, tomorrow. For our children to live fulfilling, active, healthy lifestyles, the lessons of health, nutrition, and fitness need to be learned. Educate them, especially at an early age, so they may understand the current (and future) consequences of polluting their bodies.

As parents, we must never forget our greatest responsibility is to "teach our children well".

  
References:

Mary Ann Block, D.O., "No More Ritalin, Treating ADHD 
 Without Drugs".  Kensington Books, New York.  1996.

"Alcohol Information for Teens",
 http./www.kidshealth.org/teen/safety/prevent/alcohol.html

"Teen Guide to Eating Disorders",
 http/www.kidshealth.org/teen/bodymind/child.html

"Eating Well While Eating Out",
 http://www.kidshealth.org/teen/nutrition/menu/eatingout.html 

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"Eat Your Way To a Healthy Heart"
author: Liz Applegate, Ph.D.

Dr. Applegate is a health and fitness expert, with over twelve years experience as an author and consultant to Olympic, NBA, and NFL athletes. She has written "Power Foods", a book about sports nutrition, and writes a column for Runners' World magazine. She also is editor/advisor for American Health for Women magazine, and is a member of the American College of Sports Medicine.

In reading "Eating Your Way to a Healthy Heart", I found it would be very helpful for the general reader who is not familiar with in-depth health information from other sources. Even for those who do read extensively about health, they will find an intriguing explanation about the function of arteries in this book.

Dr. Applegate describes the arteries as a scenario of roadways running through the body. These "roadways" become clogged and littered with garbage over a period of years.

Because of the accumulation of all this "garbage" on the side of the roads, we end up with only a narrow lane for traveling. This leads to long, slow traffic jams, which cause the cities to be cut off, essentially, from the supplies and services that are needed for the citizens.

In other words, the blood can not flow freely through the arteries to the heart, the brain, or any other parts of the body, because of the restrictions (traffic jams).

Dr. Applegate has written this book for the majority of people to understand more fully what happens to the arteries and heart, and how we can possibly protect them with certain foods. She shares information about each food item and its helpful properties. As an example:

Bananas have a type of fiber ("pectin") in the pulp that helps to lower cholesterol, along with potassium, which helps keep blood pressure in check. Bananas are also a good source of Vitamin B-6, which helps break down damaging levels of the blood factor, homocysteine.

Another example Dr. Applegate writes about is chocolate. It is her opinion that chocolate is not as bad as one might think. Evidently, chocolate contains the same phyto chemicals, called phenols, which are found in red wine.

Phenols are believed to help fight against heart disease, by preventing the bad cholesterol, LDLs, from oxidizing and damaging the artery walls. Since oxidized LDLs are pivotal in the development of heart disease, some believe that anything that prevents this havoc helps reduce heart disease "risk".

Dr. Applegate neglects to mention that the sugar, caffeine, calories and chemicals in chocolate also play havoc with the body, but she does say that it should be consumed in moderation.

(Editor's comment: Most of the women I know would love to believe chocolate is good for the body. Especially me, because I get "addicted" to it. Unfortunately, this is not a "perfect" world, and the truth is - it would be remarkably unwise if we were to use chocolate as a preventative for heart disease.)

Dr. Applegate extensively explains foods that are good for the heart, from A to Z. She also has many recipes that sound tasty, though I have not yet put any to the test.

The major concern I have with Dr. Applegate's book is she recommends having a large supply of canned goods on hand, along with frozen dinners (she lists some "healthier" ones). I realize that for people with little time, a frozen dinner may be the only alternative. Please remember that even the "low fat" frozen dinners are laden with preservatives and high salt content.

Dr. Applegate also gives a list of what to eat at fast food restaurants, and for eating out in general. Many readers would find this helpful, when they are eating on the run.

However, I did not find that this book covered the importance of eating "fresh" raw foods - fruits, vegetables, etc . . . Dr. Applegate does write about picking up pre-cut salads in the grocery store, but does not mention the large portion of lost (heart-helping) vitamins, due to oxygenation from having the salad exposed to the air for an extended time period.

In addition, I wish the book had at least mentioned the importance of enzymes, not only for the heart, but also for our health in general.

(Editor's note: My recommendation to our readers is that fast-food should be consumed only in moderation. Remember to refer back to previous newsletter articles on "enzymes" and "live" foods. Avoid a steady diet of fast-foods, canned foods, or other "dead" foods.)

In reviewing this book, I feel it has valuable information for most of the general population. Yet, at the same time, the reader should be aware there are "holes" in the information. More reading and searching for complete nutritional information is needed for better health.

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