MAY
‘12
Well NEWS
A Monthly Insight into Health and Wellness
TAKE A LOOK
What Are The Concerns
About High-Fructose
Corn Syrup?
INSIDE
ALLERGIES
By Jennifer K. Nelson, R.D., L.D., Mayo Clinic
Lowering the
Volume of a
Sneeze
P2
EAT THIS NOT THAT
P2
Shockingly Healthy
Restaurant Food
High-fructose corn syrup, sometimes called corn sugar, has become a popular ingredient
in sodas and fruit-flavored drinks. In fact, high-fructose corn syrup is the most common
added sweetener in processed foods and beverages. Given how ubiquitous high-fructose
corn syrup is, some people are concerned about possible adverse health effects.
Research studies have yielded mixed results about the possible adverse effects of consuming high-fructose corn syrup. Although high-fructose corn syrup is chemically similar
to table sugar (sucrose), concerns have been raised because of how high-fructose corn
syrup is processed. Some believe that your body reacts differently to high-fructose corn
syrup than it does to other types of sugar. But research about high-fructose corn syrup
is evolving.
Some research studies have linked consumption of large amounts of any type of added
sugar — not just high-fructose corn syrup — to such health problems as weight gain,
dental cavities, poor nutrition, and increased triglyceride levels, which can boost
your heart attack risk. But there is insufficient evidence to say that high-fructose corn
syrup is less healthy than are other types of added sweeteners.
Recommendations from the American Heart Association — not a part of official U.S.
dietary guidelines — say that most American women should consume no more than
100 calories a day from added sugar from any source, and that most American men
should consume no more than 150 calories a day from added sugar, and that even
less is better. That’s about 6 teaspoons of added sugar for women and 9 for men.
It’s prudent to consume any added sugar only in moderation. Consider these tips to cut
back:
• Avoid sugary, nondiet sodas. Drink water or other unsweetened beverages instead.
• Choose breakfast cereals carefully. Although healthy breakfast cereals can contain
added sugar to make them more appealing to children, skip the non-nutritious,
sugary and frosted cereals.
• Eat fewer processed and packaged foods, such as sweetened grains like cookies
and cakes and some microwaveable meals.
• Snack on vegetables, fruit, low-fat cheese, whole-grain crackers, and low-fat,
low-calorie yogurt instead of candy, pastries and cookies.
Brought to you by:
Dr. Stein’s Corner
WellWorks is proud to announce our new alliance with Dr. John Stein
of West County Family Care. Dr. Stein will be contributing regularly to the monthly
newsletter and is available to see new patients at his facility in Chesterfield.
Address: 1574 Woodlake Drive
Chesterfield, MO 63017
Phone:
(314) 542-2077
Dr. Ste in
Well NEWS
Allergies
MAY
A Monthly Insight into Health and Wellness
LOWERINGTHEVOLUME OF A SNEEZE
By Beth DeCarbo, The Wall Street Journal
Seems like every workplace has at least one person with a really loud
sneeze—a teeth-rattling, ear-splitting, high-velocity explosion. Is it possible
for high-decibel sneezers to turn down the volume? For the answer, we
turned to Jayakar Nayak, assistant professor of otolaryngology at the
Stanford Sinus Center.
Why do we sneeze in the first place?
It’s caused by a number of factors, most commonly
seasonal allergies, irritants in the air, or colds and
flu. But even things like looking at a bright light or
having a full stomach can trigger a sneeze. These
events stimulate the trigeminal nerve in the nasal
cavity, which then sets off a coordinated reflex that
goes from your diaphragm all the way up to your
brain. A lot of different muscles are involved “to
build up pressure and the expulsion force” needed to
rid the body of this irritant, Dr. Nayak says.
Why are some sneezers louder than others?
Mainly, individual differences in anatomy, such as
lung volume, abdominal strength and trachea size.
“Some people may be recruiting more muscles into
the violent sneeze response,” he says.
So how can a person lower volume?
1. Use a thick handkerchief instead of a tissue.
The fabric muffles the sound.
2. Hold your breath right before the onset of a
sneeze. That can possibly interrupt the body’s
coordinated reflex.
3. Cough simultaneously as you sneeze. This also
lessens the reflex while decreasing the volume.
4. Clench your teeth and jaw, which suppresses
the sound. Keep your lips open to prevent airpressure buildup.
5. Put your index finger at the base of your nose
and push up slightly. (Dr. Nayak calls this the
Three Stooges method.) This can suppress a
sneeze or reduce its severity.
Should you plug your nose?
Never, ever do this. It closes the airway, creating
internal pressure. Medical journals have recorded
incidents of larynx fractures, voice changes, ruptured
eardrums, damage to soft tissue in the neck, bulging
eyeballs, bladder incontinence and more.
Is it true that your heart stops or skips a beat when
you sneeze?
As far as I can tell, it’s an old wives’ tale.
P3
P2
‘12
EAT THIS...NOT THAT
SHOCKINGLY HEALTHY RESTAURANT FOOD
Arby’s:
Super Roast
Sandwich
440 calories, 20 g fat (6 g
saturated, 1 g trans),
1,060 mg sodium
Just like a hamburger, this sandwich is piled with
lettuce, tomato, and onion. The difference is that
Arby’s replaces the beef patty with roast beef,
which clears off enough excessive fat to make
room for indulgent sides or dessert. (Arby’s small
Chocolate Shake is an acceptable 369 calories.) If
this were a burger, you could expect it to weigh in
with at least 600 calories.
IHOP:
Two x Two x Two
560 calories, 31 g fat (11
g saturated; 0.5 g trans),
1,280 mg sodium
The “Two x Two x Two” is practically the only
breakfast on IHOP’s regular menu that wouldn’t
give a nutritionist a panic attack. Two eggs, two
pancakes, and two strips of bacon or sausage
links: All your breakfast bases are covered for a
reasonable 560 calories. Just take care to watch
your saturated fat for the rest of the day.
Burger King:
BK Single
Stacker
380 calories, 22 g fat (8 g
saturated; 0.5 g trans),
700 mg sodium
Healthier items like to hide in the less-publicized
areas of fast food menus. Burger King’s Whopper
lineup is almost entirely worrisome; The Flame
Broiled Burgers are much safer. Bacon cheeseburgers
routinely top 1,000 calories—this one is harmless by
comparison.
Jack in the Box:
Grilled Chicken
Strips (4) with Zesty
Marinara Sauce
255 calories, 6 g fat (1 g
saturated), 1,260 mg sodium
This nonfried finger food isn’t on the sides menu,
but order it anyway to avoid a glut of trans fat.
These chicken strips are loaded with 43 grams of
protein, so your belly will stay full long after you
stop eating. That’s a claim French fries can’t make.