Personal Foul ... Excessive Snacking

DAVENPORT, Iowa -- Jan. 22, 2015 -- About the time the clock is winding down on the game on Sunday night and you've survived your own Super Bowl wardrobe malfunction -- a popped button, or a loosened belt -- you may have consumed 3,000 calories or more.

Personal foul, excessive snacking.

Topping the year for caloric intake, Super Bowl Sunday can be hard on your waist line and also makes your heart work harder to digest those calories.

To put the traditional Super Bowl gluttony into perspective, here are a few favorites of Super Bowl parties and their approximate calories:

10 cocktail size sausages with barbeque sauce .... 360 calories

10-12 nacho chips with beans, beef, sour cream and cheese ... 600 calories

2 loaded tacos .... 700 calories

6 spicy chicken wings .... 440 calories

2 ounces of chips with dip ... 400 calories

3 light beers .... 330 calories

1 piece of chocolate cake (3 ounces) ... 312 calories

That is how you get to 3,000 calories, or about 1,000 more than are necessary on a daily basis for an adult.

"To burn off that many calories is going to take some work,'' explained Jan Treftz-Allen, Health Promotion Manager, Genesis Health System. ''Biking indoors at a moderate pace burns about 400 calories per hour. Walking at a fast pace is about 350 calories per hour. Cleaning the house burns about 150 calories per hour.

"To burn off all of those 3,000 calories, you'd have to be on the stationary bike for about eight hours.''

But there are ways to limit the excesses of Super Bowl Sunday. Here are some tips from Treftz-Allen to help you score physically and nutritionally at your Super Bowl party:

• Warm-up like the players before the game. Go for a walk, go to the gym, clean the house. Halftime festivities take 40 minutes or more. That's enough time to burn off 200 or more calories on a treadmill, a bike, or on a fast walk through the neighborhood.

• Choose some healthier snacks. Make sure you've got vegetables and fresh fruit available (see below).

• Portion control. Pick the smaller plate and try everything you want, but take smaller portions.

• Skip the soft drinks and beer and stick with water.

• Don't "save'' calories. Don't skip breakfast or lunch before the game. You'll be too hungry by the time the first of about 70 beer and snack commercials come on the television and you'll be more likely to make bad food choices.

• Adjust the recipe. For example, use ground turkey for the chili and tacos. Use low-fat cheese and sour cream. Choose the low-fat dips and chips. Make a vegetable soup instead of chili.

Super Bowl Recipes That Trim Calories from Teresa Pangan, dietitian, Genesis Cancer Care Institute

The recipes below cover sweet, spicy, satisfying, healthy and of course, super delicious. When planning your Super Bowl menu, be sure to include a tray of fresh vegetables for dipping (see dip recipe below) and fresh fruit - no dip required. These stay for hours on the table and are healthier alternatives for those wanting to make healthy choices. Also, salsa (jar or homemade) is a super choice for dipping chips.

Brownies Delish

The secret in these is the black beans. Sounds crazy but it works. No one will know. Serve them and watch them disappear - don't tell anyone. Watch the compliments come in.

Ingredients:

1 (15-oz) can black beans, rinsed and drained

¼ cup chocolate chips and some for the top

3 Tbsp. canola oil

3 eggs

2/3 cup packed brown sugar

½ cup unsweetened cocoa

1 tsp. vanilla

½ tsp. baking powder

1/8 tsp. salt

Instructions:

1. Preheat oven to 350'F. In blender or food processor, combine the beans, chocolate chips and oil. Blend until smooth. Add the eggs, brown sugar, cocoa, vanilla, baking powder and salt. Blend until smooth.

2. Transfer to a 9x9 square baking pan coated with cooking spray.

3. Bake for 20 - 25 minutes or until a toothpick inserted near the center comes out clean.

4. Sprinkle with extra chocolate chips, if desired and cool on a wire rack. Cut into 8 desert bars or 16 appetizer bars.

Note: If you like cake-like brownies, increase baking powder to 1 Tbsp.

Nutrition Info (per desert bar): 262 cal; 10 g fat (2g sat); 7 g fiber; 8 g protein

Red Pepper and Bean Dip

Serve this with a variety of vegetables for dipping (carrots, cherry tomatoes, sugar snap peas, broccoli, and cauliflower.)

Ingredients:

¼ cup chopped fresh basil

2 tsp. balsamic vinegar

1 (16-oz) can cannellini beans, rinsed and drained (let sit in colander 10 min to drain well)

1 (7-ounce) bottle roasted red bell peppers, rinsed and drained (let sit in colander 10 min)

3 large garlic cloves minced

2 Tbsp. extra virgin olive oil

½ tsp. salt

½ tsp. freshly ground black pepper

Instructions:

1. Best if made ahead couple hours to let flavors marinate. Also, if drained red peppers are not dry, pat with paper towel to remove moisture.

2. Place all ingredients in a food processor or powerful blender and blend until smooth.

Nutrition Info (per ¼ cup): 62 cal; 3.5 g fat (0.5g sat); 1.5 g fiber; 1.5 g protein

Molasses-Lime Meatballs

The molasses-lime sauce will have guests headed to the table for more. The bonus of this recipe is that it makes 72 meatballs and the final cooking takes place in a slow cooker.

Ingredients:

1 ½ pounds extra-lean ground beef

8 oz uncooked hot Italian turkey sausage links, casings removed

1 cup quick-cooking rolled oats

1 cup egg substitute, lightly beaten

1 cup finely chopped green onions (8 - including much of the green part)

4 tsp. Worcestershire sauce

1 tsp. crushed red pepper

6 Tbsp. molasses

¼ cup reduced sodium soy sauce

2 Tbsp. lime juice

Instructions:

1. Coat 3 ½ or 4 quart slow cooker with cooking spray; set aside. In a large bowl combine ground beef, sausage, oats, egg substitute, green onions, Worcestershire sauce and crushed red pepper. Shape mixture into 72 meatballs 2-inches in diameter.

2. Put ½ Tbsp vegetable oil in 12-inch nonstick skillet and use paper towel to spread oil around entire pan. Cook meatballs, one-fourth at a time, over medium heat until brown, turning once. Transfer to prepared cooker.

3. Cover and cook on low-heat setting for 4 to 5 hours or on high-heat setting for 2 to 2 ½ hours.

4. In a small bowl whisk together molasses, soy sauce, and lime juice. Pour over meatballs. Toss gently to coat. Serve immediately or keep warm, covered, on warm or low-heat setting for up to 1 hour.

Nutrition Info (per 4 meatballs): 140 cal; 4 g fat (2g sat); 1 g fiber; 14 g protein

Sweet and Spicy Orange-Soy Chicken Wings

This is a great alternative to the traditional buffalo-style wings. These wings have a tangy Asian flavor and are easy to prepare.

Marinade/Glaze:

1 cup sweet orange marmalade

½ cup honey

1/3 cup light soy sauce

1 ½ Tbsp. rice wine vinegar (can substitute with cider vinegar)

3 Tbsp. grated fresh ginger (found in produce section; use peeler to peel outer layer and then a zester or fine grater to grate the 3 Tbsp.)

1 Tbsp. minced garlic

1 tsp. crushed red pepper

Marinade/Glaze:

3 pounds chicken wings, cut in half at center joint

Garnish: sliced scallions and orange wedges

Instructions:

1. Marinade/glaze: whisk ingredients in a medium bowl to blend. Transfer half into a large baggie bag. Add wings to the marinade in the baggie; turn to coat.

2. Refrigerate at least 2 hours, turning bag occasionally. Refrigerate and cover the remaining marinade in the bowl.

3. Chicken wings: heat over to 450'F. Line two rimmed baking sheets with foil. Put a wire rack in each pan; coat with nonstick spray.

4. Place wings in a single layer on racks (discard baggie and contents). Bake 20 minutes; turning once. Then brush with some of the reserved marinade. Bake an additional 10 minutes, turning once and brushing again, until wings are lightly browned. If you want a charred look, broil 1 to 2 minutes per side.

3. Transfer to a serving platter. Pour remaining marinade into a bowl; serve as a dipping sauce. Garnish serving platter with scallions and orange wedges.

Nutrition Info (1 serving: recipe makes 10 servings): 147 cal; 7.2 g fat (2g sat); 8.5 g protein

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Despite decades of medical research and public campaigns to ease the problem, heart disease is the No. 1 killer in the United States and throughout the Western world.

One of the problems driving heart disease is the messaging, says Robert Thompson, M.D., an integrative medicine specialist deemed by his peers to be in the top 5 percent of U.S. physicians. While there's plenty of good research to indicate good advice, the general public, and many of his peers in the medical community, are stuck with faulty conclusions, he says.

"Perhaps the biggest misconception is that an overabundance of calcium, which may include supplements, is very good for people, especially women, but that's simply not true," says Thompson, author of "The Calcium Lie II: What Your Doctor Still Doesn't Know," (calciumliebook.com), a new book that details the roles minerals play in overall health and how to identify and correct deficiencies and imbalances.

Calcium is just one of 12 substances, as well as traces of 64 other minerals, that make up our bones. Excessive amounts of calcium hurt our bodies in many ways, especially the heart and the brain, he says. We cannot possibly replace minerals with just calcium, which hardens concrete and makes bones more brittle.

One study, published in the British Medical Journal in 2008, was meant to assess the effect of calcium on bone density and fractures in postmenopausal women. Researchers found that participating women were significantly more likely to suffer heart attacks while taking calcium supplements.

"This is far from an isolated study - there are others, including 15 studies combined into a meta-analysis yielding similar heart-health results, which show an increased risk of heart disease by at least 30 percent," says Thompson, who offers practical recommendations for what individuals can start doing for better overall health in recognition of American Heart Month, celebrated in February.

•  Drink at least 64 ounces of water a day. As a general rule, we need to drink half of our bodyweight in ounces of water daily. For a 150-pound individual, that's 75 ounces of water. Those who are overweight, or are heavy exercisers or live in warm climates may need more. Take care to drink quality water. Get a quality filtration system at home, which can range from $200 to $3,000.

•  Take ionic sea salt-derived minerals. We all need a diverse range of minerals and virtually none of us get enough. Ionic minerals are the only ones that are completely available for our bodies to use because they are water-soluble and they naturally carry an electrical charge that allows them to be carried through the cell membranes. All sea salt-derived trace mineral products are recommended - at least three grams per day.

•  Use only vitamin supplements made from 100 percent organic whole foods that have been vine-ripened. Almost all of us need supplements because contemporary food supplies lack adequate amounts of vitamins and minerals, thanks to soil depletion. Most store-bought vitamins include just one component of the many complex molecular elements contained in the naturally occurring vitamin source. You need all of the nutrient components to get the full benefits.

•  Get your fill of essential fatty acids; raw nuts and/or seeds are a good source. In 2003, the Food and Drug Administration approved the following health claim for seven kinds of nuts: "Scientific evidence suggests but does not prove that eating 1.5 oz. per day of most raw nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Omega-3 and Omega-6 are considered essential because humans can't manufacture them within our bodies. Research has now shown that plant-derived Omega 6, and not fish oil, is the best oil for humans.

•  Eat high-quality proteins. Seafood, eggs, beans, chicken, game meat, duck and turkey are excellent sources of essential amino acids that are the building blocks of every protein molecule, hormone, neurotransmitter, cell membranes and immune molecules. Proteins can also be obtained from grains, sprouted grains, raw nuts and raw seeds. Vegetarians and vegans need to play close attention to combine protein sources to get the full complement of amino acids.

•  Walk at least 30 minutes every day. This activity has a huge effect on relieving the physiologic effects of stress on the human physiology. Exercise is good, but walking is amazing. No other single activity will more significantly or more rapidly affect the adrenal stress response in humans than walking, which probably works so well because it slows us down. And, it is an incredible way to build relationships.

"Also, I recommend ingesting essential monosaccharides, which is new and unknown territory for most people," he says. "They are the simplest form of carbohydrate molecules found in the body, are essential for protein molecules and can be found in maple syrup, sweet potatoes, parsnips, beets and onions."

*Robert Thompson, M.D., was added to the peer-reviewed directory, "Best Doctors in America," in 1996.

About Robert Thompson, M.D.

Dr. Robert Thompson is a board-certified obstetrician and gynecologist, and a nutrition specialist who helps patients get long-term relief from chronic disease, including obesity, diabetes, hypothyroidism and adrenal fatigue. His newest book, "The Calcium Lie II," is available for free at calciumliebook.com. Dr. Thompson received his medical training at the University of Kentucky and has been a leader in medical advances for more than 30 years.

Not every person struggling with dementia lives in a nursing home or assisted-living facility.

In fact, more than 15 million Americans - usually family members or friends - provide unpaid caregiving to people with Alzheimer's disease and other forms of dementia, according to a 2014 report by the Alzheimer's Association.

Although it's wonderful so many are willing to assume that responsibility, it's also important they take steps to make sure the home is a safe place, says Kerry Mills, co-author with Jennifer Brush of the book "I Care: A Handbook for Care Partners of People With Dementia." (www.engagingalzheimers.com)

Part of that is to focus on potential hazards. The concept is not unlike new parents making a house "childproof." Many of the concerns are similar, such as stairs, electrical sockets, sharp objects and swimming pools.

At the same time, it's easy to go too far, Mills said. Ideally, the environment for the person with dementia should be as unrestricted as possible.

"For example, if your loved one enjoys cooking for a hobby and can safely cut and peel vegetables, then by all means, encourage it," Mills says.
Mills suggests several ways to make a home safer for someone with dementia.

•  For the front and back doors. Use bells on the doors, motion sensors that turn on lights or alerts, or other notifications that make the care partner aware when someone has gone out. Add lamps or motion-activated lighting so people can see where they are going when they are entering or leaving the house.

"Another way to discourage someone from wanting to leave the house is to make sure that he or she gets plenty of outside exercise whenever possible," Mills says.

•  For stairways and hallways. Add reflective tape strips to stair edges to make stairs more visible. Remove obstacles, such as mats and flowerpots, to minimize risks of falls on or by the stairs.

Also, install handrails in hallways and stairways to provide stability, and install a gate on the stairway to prevent falls. Improve the lighting around hallways and stairs by installing more ceiling fixtures or wall sconces.

•  For the bathroom. Install grab bars and a raised toilet seat to help both the individual with dementia and the care partners so they don't have to lift the person on and off the toilet.

Add grab bars inside and outside the tub, and a non-skid surface in the tub to reduce risks of falls. You can also add colored tape on the edge of the tub or shower curb to increase contrast and make the tub edge more visible.

Lower the water temperature or install an anti-scald valve to prevent burns, and remove drain plugs from sinks or tubs to avoid flooding.

•  For the possibility the person becomes lost. Provide your loved one with an identification or GPS bracelet in case he or she wanders. Label clothes with the person's name, and place an identification card in his or her wallet with a description of the person's condition. Notify police and neighbors of the person's dementia and tendency to wander.

About Kerry Mills

Kerry Mills, MPA, is an expert in best care practices for persons with dementia both in the home and in out-of-home health care residences and organizations. She is a consultant to numerous hospitals, assisted livings, hospice, home care agencies, senior day care centers and nursing homes. In her twelve-year career in health care, she has served as executive director and regional manager for numerous long-term dementia facilities. She is an outspoken advocate for persons with dementia, lecturing in Hong Kong, Canada, China, Europe and the United States. Her book, coauthored with Jennifer A. Brush, "I Care," (engagingalzheimers.com), is the 2014 Gold Award Winner of the National Mature Media Awards.

DES MOINES - Today, AFSCME Iowa Council 61 President Danny Homan issued the following statement about Governor Branstad's recommendation to close the Clarinda and Mt. Pleasant Mental Health Institutes:

"The well-being of the clients who rely on DHS facilities must come first in any decision about those facilities' future.

"This decision by the Branstad Administration to propose closing these facilities has taken almost everyone by surprise, including legislators. Before releasing this recommendation as part of the budget, Governor Branstad does not appear to have sought the opinion of the families of the clients of these two facilities, legislators, community leaders, employees, or AFSCME. The Iowa Department of Human Services even requested funds to operate these facilities; however, the Governor removed those funds from his budget

"The fact that this proposal was quietly tucked into a large budget book without explanation and not even mentioned by the Governor in his Condition of the State speech is yet another failure of the Governor to live up to his promises of a transparent and open government.

"Such a drastic recommendation that will impact the care of some of the most vulnerable Iowans should have not been reached behind closed doors. This sort of secretive government is wrong and it is not good for Iowans, especially those who will be affected by this decision.

"The recommendation already appears to be impacting care. Rep. Dave Heaton said that he was told by the Administration that the facilities have stopped accepting new patients and filling job vacancies. These sort of unilateral moves toward closure without consulting the legislature is inappropriate.

"AFSCME Iowa Council 61 believes the future of these facilities should be decided by the Legislature after extensive opportunities for input by all. The vulnerable Iowans who rely on these facilities deserve nothing less."