Readings on Nutrition Month 2011

Nutrition Month 2011: Isulong ang BREASTFEEDING Tama, Sapat at EKsklusibo! (TSEK)

TALKING POINTS 1. What is Nutrition Month? Nutrition Month is an annual event held every July in accordance with Presidential Decree No. 491 known as the Nutrition Act of the Philippines which created the National Nutrition Council (NNC). The NNC coordinates the nationwide celebration. Each year the NNC comes up with a theme to call the nation's attention and action on a particular issue. Download Talking Points 2. What is the theme for the 2011 Nutrition Month? The theme for the 2011 Nutrition Month is "Isulong ang BREASTFEEDING Tama, Sapat, at EKsklusibo". The theme focuses on key messages to ensure successful breastfeeding practices. The theme supports the Department of Health's campaign on Communication for Behavioral Impact on breastfeeding which is "Breastfeeding TSEK (Tama. Sapat. EKsklusibo)." The objective of this year's Nutrition Month celebration is to encourage all sectors of society to help promote, protect and support correct breastfeeding practices. 3. What does BREASTFEEDING TSEK means? TSEK or Tama, Sapat at EKsklusibo means: o "Tama" by immediate skin-to-skin contact between mother and baby after birth, and initiation of breastfeeding within the first hour of life. o "Sapat" by encouraging and assuring mothers that little breastmilk is enough for the first week and that frequent breastfeeding ensures continuous breastmilk supply to respond to the increasing needs of the baby. o "EKsklusibo" by giving only breastmilk and no other liquid to the baby for the first six months. Breastmilk has all the water and nutrients that the baby needs for the first six months after which the baby should be given appropriate complementary foods while continuing breastfeeding. 4. What is the importance of BREASTFEEDING TSEK?

The protection, promotion, and support of breastfeeding rank among the most effective interventions to improve child's survival. According to the World Health Organization (WHO), it is estimated that high coverage of optimal breastfeeding practices could avert 13% of the 10.6 million yearly deaths of children five years old and below. Evidence on the importance of exclusive breastfeeding and early initiation includes: y Babies who were not breastfed in the first 6 months of their lives are 25 times more likely to die than those who experienced exclusive breastfeeding from the time they were born. The timing of initiation of breastfeeding is important as there is a higher risk of death among infants with longer delay in the initiation of breastfeeding. y Hospitalized low birth weight Infants who were fed with formula milk had 4 times the incidence of serious illness compared to those infants who were breastfed. There is a 2-4 fold increase in neonatal mortality rate (NMR) in not receiving colostrum. There is a 5-13% decrease in NMR with exclusive breastfeeding. Breastfeeding not only saves babies from death, but also provides long-term benefits. Breastfed babies do better in school cognitive tests by as much as 4.9 points. There is a positive association of breastfeeding with educational attainment. 5. What is the current breastfeeding situation in the country? The 7th National Nutrition Survey (DOST-FNRI) revealed that among infants 0-5 months old, only 36 out of every 100 were exclusively breastfed; only 37 of every 100 were breastfed at the same time given a complementary food and as many as 27 out of every 100 infants were given other milk and other foods. Figure 1. Distribution of 0-5 month old Infants by Current Feeding Practice

Source: 7th NNS, FNRI-DOST, 2008 Meanwhile the percentage of exclusive breastfeeding (35.9%) was significantly higher in 2008 compared with 2003

in which 29.7% of 0-5 months old infants were exclusively breastfed. However, the duration of exclusive breastfeeding in 2008 is significantly lower than 2003 with 2.3 and 3 months, respectively. 6. Why is early initiation of breastfeeding very important? Some babies die after birth because they were not breastfed immediately. Breastfeeding should be initiated at once about 30 minutes after normal delivery and about 3 - 4 hours after delivery by caesarian section. Providing breastmilk within the first hour after delivery can save up to 22% of infants from death and about 16% when they are breastfed within the first day thus, decreasing the rate of infant mortality significantly. Infants who were given early breastfeeding will have the opportunity to be more successful and sustain exclusive breastfeeding. In addition, babies who are breastfed immediately can help avoid the risk of hypothermia as the warmth of the mother's breast helps regulate the baby's body temperature and avoiding the risk of death due to cold. Also, babies that were placed on the mother's chest will be calmer as it reduces stress and stabilizes the heartbeat and breathing. On the other hand, the baby's touch and suckle can help stimulate the production of oxytocin by the mother which causes uterine contractions that help reduce bleeding; stimulates other hormones, which makes the mother calm and relaxed and stimulates the production of breastmilk. Early initiation of breastfeeding is part of the Essential Newborn Care Protocol adopted by the Department of Health. The four key elements of the protocol are: y Immediate and thorough drying up of the newborn for 30 seconds to one minute warms the newborn and stimulates breathing. Early skin-to-skin contact between newborn and mother and delayed washing for at least 6 hours prevents hypothermia, infection and hypoglycemia. Properly timed cord clamping and cutting prevents the newborn from having anemia and protects against brain hemorrhage in premature newborns. y Continuous non-separation of newborn and mother for early breastfeeding protects newborns from dying due to infections. 7. What are the advantages of exclusive breastfeeding for the mother? a. Physiological benefits Breastfeeding promotes uterine involution, decreases risk of postpartum hemorrhage and increases period of postpartum anovulation (having periods without ovulating). y Mothers can also practice natural child spacing since breastfeeding delays ovulation. This is called Lactation Amenorrhea Method (LAM). A lactating woman has at least 98% protection from pregnancy for six (6) months when she remains without her period (ammenorrheic) and fully or nearly fully breastfeeds. Breastfeeding also decreases the risk of breast cancer, ovarian cancer and hip and bone fractures. Breastfeeding also makes it easier for night feeds. b. Psychological Benefit Breastfeeding promotes attachment between the mother and child, increases self-esteem to mothers and allows daily rests for mothers. It is important for the optimal health and development of the baby. Breastmilk provides

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every single essential nutrient in the development of the baby, and the bonding element (mother's thoughts, emotions and vibrations) that helps mother and baby to bond for life. c. Financial Benefits Breastfeeding can save as much as P2000 a month when compared to using other milks. Reduces time lost from work. Mothers do not have to absent themselves from work because breastfed babies are less likely to get sick. Reduces cost for medicines for sick baby because breastfed infants do not get sick easily. 8. What are the advantages of exclusive breastfeeding for the baby? The human milk is naturally designed for human consumption. It is nutritionally superior to any alternatives, bacteriologically safe and always fresh. Breastfeeding promotes proper jaw, teeth, and speech development. Suckling at the breast is comforting to fussy, overtired, ill, or hurt baby. It also promotes bonding. Some of the other benefits of breastfeeding to babies are: a. Provides protection against infection. Breastmilk reduces the risk of acute infections such as diarrhea, pneumonia, ear infection, influenza, meningitis and urinary tract infections. b. Protects against illnesses. It protects against chronic disease in children such as allergies, diabetes, ulcerative colitis and Chron's disease. Breastfeeding promotes child development and is associated with lower risk factors for cardiovascular diseases including high blood pressure and obesity in later life. c. Protects from allergies. Breastfed babies are exposed to fewer allergens in the first hour of life and the first feedings of colostrum literally 'seal the gut' (the porous lining of the intestine), providing a barrier to the absorption of allergy- producing agents. Both colostrum and mother's mature milk are rich in antibodies, providing the baby the benefit of being immune for about 6 months of age. d. Enhances intelligence. Human breast milk enhances brain development and improves cognitive development. According to the study by the American Academy of Pediatricians among the extremely low birth weight infants that a 10/ml per day increase in breast milk intake of infants increased the mental developmental index by 0.59 points, the psychomotor developmental index by 0.56 pts and total behavior percentile score by 0.99 points using the Bayley Mental Developmental Score. The risk of rehospitalization of babies from discharge to 30 months decreased by 5%. World Alliance for Breastfeeding Action (WABA) says that the average I.Q. of 7 and 8 year old children who were breastfed as infants was 10 points higher than their bottle-fed counterparts. 9. Why do exclusively breastfed babies need no additional water? Healthy infants need about 80-100 ml of water per kilogram of body weight in the first week of life and increases to 140-160 ml per kilogram between 3-6 months of age. The water requirements of the infant are all available from breast milk. Eighty-eight (88) percent of breastmilk is made-up of water. Even though a newborn gets little water in colostrum, no additional water is needed because a baby is born with extra water. The breastmilk with higher water content is usually available in mothers about the third or fourth day from birth. Breast milk is also low in solutes or dissolved substances such as sodium, potassium, nitrogen and chloride. Thus, less water is needed to flush out these solutes. With less solutes, the baby's kidneys which are still immature are not overworked.

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10. How can a pregnant woman prepare for breastfeeding? a. During pregnancy, women should eat an extra meal a day for adequate weight gain to support fetal growth and future lactation; and take iron/folate supplements. b. During lactation, women should eat the equivalent of an additional nutritionally-balanced meal a day. She needs also high-dose vitamin A supplements within one month after delivery to build stores and to improve the vitamin A content of breastmilk. c. Pregnant women should prepare their breast and nipples for breastfeeding. For those with inverted nipples, use the Hoffman's maneuver. This is a simple stretching exercise that pulls the skin back and away from the nipple with fingertips. For those with no nipple problems, the expectant mother can prepare her breasts during the last six weeks of pregnancy. She can pull the nipple gently in all directions; grasp the nipples with two fingers and pull and roll them back and forth; and gently massage her breasts. 11. What are facts about breastfeeding? a. Practically all mothers can breastfeed. There are only a few true contraindications to breastfeeding. These include galactosemia, in severe maternal conditions such as heart failure, serious kidney, liver or lung disease and rarely from a few maternal drugs including amethopterin, thiouracil and radioactive or chemotherapeutic therapy. Malnutrition among breastfeeding mothers is not a contraindication as a malnourished mother produces the same quality or nutritional content of milk as a well-nourished mother. Mother's breast milk is designed to provide for and protect baby even in times of hardships and famine. b. A mother produces enough breastmilk for her baby. Almost all mothers can produce enough milk as long as they feed the baby as often as needed. The baby's frequent suckling stimulates further the production of breast milk. In industrialized countries, the inability to lactate is closely associated with women who have little or no information about breastfeeding; have little or no experience with its mechanics; lack confidence about their ability to breastfeed; and have no close family member, friend or other means of social support to aid them in overcoming problems they may encounter in initiating breastfeeding. On the other hand, in societies where breastfeeding is widespread, failure to breastfeed is improbable. Thus, it is important to provide the necessary support to the mother for breastfeeding. c. A baby needs to be fed on demand. In the first two days of life, babies need only to be fed 2-4 times a day. From about the third day onward, the baby starts to feed more often or about 10-20 feeding in 24 hours. On the second week or so, most babies settle into a routine of their own and feed 5-10 times a day. From the third week onward, the number of feedings decreases to about one feeding every 3-4 hours. A mother should offer her breasts to the baby often. d. Babies are content with breastmilk alone. Breastmilk is adequate when the baby: y y y is satisfied after 15 - 20 minutes of feeding falls asleep right away after each feeding and sleeps for about 3 - 4 hours gains weight satisfactorily, i.e. about kilogram every month for the first six (6) months such that birth weight will be doubled by about the sixth (6th) month, and tripled by the first year urinates about six (6) times a day (wetness test).

e. Breastfeeding does not cause the breast to sag. Breasts sag because of poor physical support during pregnancy and lactation. To prevent breasts from sagging, mothers can do breast exercises, and use a firm but comfortable brassiere. A nursing brassiere can be used during breastfeeding. f. Breast size is not important in producing breastmilk. The size of breast does not determine the quantity of milk. A mother can store enough milk, even if she has small breasts. Frequent suckling of the baby stimulates milk production. g. A mother can breastfeed even when she is sick or tired. It is best and safest to breastfeed an infant even if the mother is sick or tired from work or even after doing house chores. The baby will not suckle her sickness or tiredness. Whenever the mother is exposed to an illness or infection, her body makes the antibodies, and her milk contains antibodies to protect the baby. h. Breasts do not produce sour or spoiled milk. Breastmilk is always safe and will never get spoiled in the breast. The quality of the milk is the same in both breasts. Mothers must be reassured of this and encouraged to feed the baby on both breasts during each feeding. i. Colostrum is not dirty milk and should not be thrown away. Colostrum is often yellowish in color, but it does not mean it is dirty. It should be given to the baby to protect the baby from getting sick. j. Breastmilk is not 'too thin'. It is important for a baby to have both foremilk (breastmilk released at the start of feeding) and hindmilk (milk released towards the end of the feeding) to get a complete meal, which includes all the water that the baby needs. The hindmilk is especially high in fat which helps the baby feel full and satisfied. It is important to let the baby suckle as long as s/he wants. 12. What are some breastfeeding techniques? These are some techniques that make breastfeeding more effective: a. Put the baby to the breast immediately after birth and allow baby to remain with the mother. b. Mother could either sit or lie down when breastfeeding. The position while breastfeeding should not make the mother feel tired. c. Mother should hold the baby close enough to her body, supporting the baby's neck and shoulder. d. Mother could place the nipple on the baby's cheek. This will make the baby turn and look for the nipple and grasp it by the mouth. e. Mother could help the baby get enough milk by placing the baby's lower lip toward the base of the areola. This assures that the nipple is at the center of the baby's mouth. f. Mother should offer both breasts to the baby one after the other at each feeding time, allowing the baby to suckle on each breast for about 5-15 minutes. For the next feeding time, mother should start feeding on the breast last used by the baby. If the baby is satisfied after feeding from only one breast, mother should express the milk from the other breast. She should start feeding on this breast at the next feeding. This will ensure equal suckling and emptying of both breasts. g. Breastfeed frequently, as often as the baby wants, day and night. The signs when the baby is hungry are: when baby turns towards the breast and searches for the nipple, licking movements, flexing arms, clenching fists, tensing body and kicking legs. Crying is the last sign of hunger. h. Continue breastfeeding even if the mother or the baby becomes ill. Mothers suffering from headaches, backaches, colds, diarrhea or any other common illness, should continue to breastfeed her baby. Sick mothers need to rest and drink plenty of fluids to help her recover. If the mother does not get better, she should consult a health worker and say that she is breastfeeding. If the baby has diarrhea or fever, the mother should continue to

exclusively breastfeed and frequently to avoid dehydration and malnutrition. Breastmilk contains water, sugar and salts in adequate quantities to help the baby recover quickly. In cases of severe diarrhea, the mother should continue to breastfeed and provide oral rehydration solution using a spoon or cup. Medical help should be sought. i. Avoid using bottles, pacifiers (dummies), or other artificial nipples. 13. How can working mothers continue to breastfeed their baby? Mothers can continue breastfeeding even when they have to return to work. Working mothers can breastfeed her baby before leaving for work, after returning from work, at night and day-off or on weekends. While at work, mothers can express their milk to relieve pain due to full breasts, to ensure continuous milk production and prevent breasts from drying up. While the mother is away, the expressed breastmilk can be fed to the baby using a clean cup. 14. What are the policies and programs that promote, protect and support breastfeeding? a. Executive Order 51 or the "National Code of Marketing of Breastmilk Substitutes, Breastmilk Supplements, and Other Related Products, Penalizing Violation Thereof, and for Other Purposes", otherwise known as the Milk Code. It aims to promote, protect and support breastfeeding through intensified dissemination of information on breastfeeding and the regulation of advertising, marketing and distribution of breastmilk substitutes and other related products, including bottles and teats. b. RA 7600 or "The Rooming-In and Breastfeeding Act of 1992". This law aims to create an environment where basic physical, emotional and psychological needs of mothers and infants are fulfilled after birth through the practice of rooming-in and breastfeeding. Health institutions must provide facilities for rooming-in and breastfeeding expenses incurred, in this regard, it shall be deductible expenses for income tax purposes. c. RA 10028 or "Expanded Breastfeeding Promotion Act of 2009". The law provides for the necessary support services to enable breastfeeding mothers to combine family obligations with work responsibilities. The law provides for the establishment of lactation stations in workplaces, provision of breastfeeding breaks for working breastfeeding mothers, establishment of human milk banks in health institutions, inclusion of breastfeeding in curriculums of schools and declaring August of each year as Breastfeeding Awareness Month. d. DOH Administrative Order (AO) 2005-0014- "National Policies on Infant and Young Child Feeding". The policy provides the guidelines for improving the survival of infants and young children by improving their nutritional status, growth and development through optimal feeding anchored on exclusive breastfeeding, early initiation within one hour after birth, provision of timely, adequate and safe complementary foods at six months while continuing breastfeeding up to two years and beyond. The AO is supported with the National Plan of Action for Infant and Young Child Feeding. e. DOH AO 2007-0026 or the "Revitalization of Mother-Baby Friendly Hospital Initiative in Health Facilities with Maternity and Newborn Care Services". The AO aims to transform these health institutions into facilities that protect, promote and support rooming-in, breastfeeding and mother-baby friendly practices. f. DOH AO 2009-0025 or "Adopting New Policies and Protocol on Essential Newborn Care". It provides guidelines on evidence-based essential newborn care for health workers and medical practitioners. The protocol entails four key elements including: 1) immediate and thorough drying of the newborn; 2) early skin-to-skin contact of the newborn to mother's skin; 3) properly-timed cord clamping and cutting; and 4) non-separation of the newborn from the mother for early breastfeeding initiation and rooming-in. g. Philippine Plan of Action for Nutrition. The country's framework for nutrition identifies as priority action the promotion, protection and support of breastfeeding and complementary feeding and the other necessary conditions to promote infant and young child feeding practices. 15. What are ways to celebrate Nutrition Month 2011 and promote BREASTFEEDING TSEK?

The promotion, protection and support to breastfeeding to ensure TSEK can be done in various settings: a. Families/Communities Report violations of the Milk Code to the Department of Health to prevent unregulated marketing of formula milk which threatens to undermine the practice of breastfeeding. Health and nutrition workers and health facilities must not be used to promote breastmilk substitutes but instead should be strongly promoting breastfeeding. There must be no milk company-supported activities. Remove marketing materials of formula milk in health facilities. Create local media watch to monitor Milk Code violations and report to the Department of Health. Volunteer as breastfeeding peer counselor. Help other mothers to become successful in breastfeeding and in giving appropriate complementary feedings after 6 months. Peer counselors are mothers who have had successful breastfeeding experiences and provide peer-to-peer counseling to other mothers with difficulties in breastfeeding and complementary feeding practices. In some areas, there are male volunteers who help advocate for breastfeeding as well as provide counseling to mothers, fathers and other family members to create a supportive family environment for appropriate infant and young child feeding practices. Ask your midwife, nutrition action officer and other health and nutrition personnel in your community. Form support groups in communities. Mother-to-mother support groups are women, and men too, who want to share their experiences in infant and young child feeding, mutually support each other through their own experiences, strengthen or modify certain attitudes and practices and learn from each other. y Protect breastfeeding even during emergencies and disasters. Young infants are especially vulnerable during emergencies and disasters particularly to diarrhea, acute respiratory tract infections and malnutrition, Breastfeeding reduces the risk of death up to six times during emergencies. The Milk Code does not allow donation of formula milk during emergencies and disasters because use of formula milk increases the risk to death and disease. There are many dangers of using formula milk - by itself, formula milk is not sterile; unsafe when there is not enough clean water to sterilize feeding bottles and prepare the formula; water used may be contaminated; there may be no equipment, fuel, cooking pots, and water to sterilize feeding bottles; incorrect proportion of formula milk with water which can result to over or under-diluted formula; and formula milk does not protect against infections unlike breastmilk. It is therefore best to be prepared during emergencies by having trained personnel on infant and young child feeding to be able to assist, support and counsel mothers to continue breastfeeding even during emergencies. Disseminate correct information about breastfeeding. Conducting seminars and other fora to discuss breastfeeding among mothers and also fathers together with the experts on breastfeeding. Many misconceptions about breastfeeding still exist which prevent mothers and their families to practice breastfeeding. Help correct these misconceptions by increasing awareness on correct breastfeeding practices. Family members can support breastfeeding mothers by building her confidence that she can and is able to breastfeed, help care for the baby so the mother can have enough rest; provide nutritious and balance meals; and give practical help. A supportive family and community environment increases the likelihood that the mother will initiate and continue to breastfeed. Pass local resolutions and ordinances that enforce the Milk Code, promote infant and young child feeding, establish lactation stations in barangay halls, markets and other places, providing budget for breastfeeding promotion, peer counseling and support groups.

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b. Working places Establish lactation stations in accordance with the Expanded Breastfeeding Promotion Act (RA 10028) wherein the lactations centers shall be adequately provided with the necessary equipment and facilities, such as: lavatory for handwashing, unless there is an easily-accessible lavatory nearby; refrigeration or appropriate cooling facilities for storing expressed breastmilk; electrical outlets for breast pumps; a small table; comfortable seats; and other items, the standards of which are defined by the Department of Health. Provide breastfeeding breaks for working mothers in addition to their regular breaks. The breastfeeding breaks should not be less than 40 minutes for every 8 hours of work. Enforce the two-month maternity leave and when possible, allow extended maternity leave or allow work-fromhome scheme to enable the mother to continue exclusive breastfeeding. Do not allow any direct or indirect marketing, promotion or sales of infant formula or breastmilk substitutes within the work place. c. Health facility Be certified as a Mother-Baby Friendly Hospital (MBFH). Follow the Ten Steps to Successful Breastfeeding. Implement the Essential Newborn Care Protocol. Train health facility staff on lactation management. Contact the Center for Health Development in your region for details on the MBFH certification Provide pre- and post-natal services for pregnant and lactating women to support mothers to breastfeed their child. Set-up milk banks or milk storage and pasteurization facilities for breastmilk donated by mothers. The milk shall be given to infants in the neonatal intensive care unit whose own mothers are seriously ill. Provide continuing education, re-education and training of health workers including doctors, nurses, midwives, nutritionist-dietitians on current and updated lactation management. Health workers must be able to provide correct information and support for breastfeeding. Produce and distribute information materials on breastfeeding for distribution to mothers in addition to breastfeeding counseling. Refer breastfeeding mothers prior to discharge from the health facility, to breastfeeding support groups in the community to help them continue breastfeeding when they return home. d. Schools Integration of infant and young child feeding in the curriculum. The Department of Education, the Commission on Higher Education and the Technical Education and Skills Development Authority are tasked to integrate in the relevant subjects in the elementary, high school and college levels, especially in the medical and education, the importance, benefits, methods or techniques of breastfeeding and change of societal attitudes towards breastfeeding. Enforcement of the Milk Code in schools. Schools must not allow any marketing including sponsorship from milk companies within the school. Schools must not also accept donations of formula milk and breastmilk substitutes as this is against the Milk Code.

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Place posters, brochures and other information about breastfeeding in school-based health centers. Establish lactation stations in the school to enable teaching and non-teaching personnel to breastfeed or express and store breastmilk. Schools are also considered workplaces and therefore must comply with the provisions of RA 10028.

e. Industry/manufacturers Compliance to the Milk Code by milk companies. Strictly no marketing of products within the scope of the Milk Code. Fortify foods that are mandated by RA 8976 or the Food Fortification Law and volunteer to fortify other food products. Compliance to the Code of Hygienic Practice for Food for Infants and Children of manufacturers in accordance to the proper handling of foods in the food chain. This will ensure that food products intended for infants and children are safe. *DepEd Memorandum 103 s. 2011: Nutrition Month 2011

Nutrition Fast Facts y Phytochemicals are biologically active natural substances derived from plants. They are integral constituents of natural disease resistance. A well known example is the broccoli phyto-chemical sulforathane, which reaches a potential cancer cell and activates a sequence of enzymes that efficiently remove the carcinogen from the cell before any damage occurs. Flavonoids are found in citrus fruits and berries, functioning as plant pigments and giving color to fruits and flowers. The flavonoids are potent antioxidants against a spectrum of free radicals which enhance a cell's membrane resistance to cancer attack. Recent research has documented a unique targeted organ tissue specificity where specific flavones are found in high concentrated with scavenger function. Examples include Ginkgo Biloba, which has a target affinity for the central nervous system, thus increasing cerebral blood flow and oxygen delivery to brain tissue. Another is Silybum marianum (milk thistle) which concentrates its antioxidant scavenger activity in the liver, supporting improved function and protection. Flavonoids appear to modify the systemic reaction to allergens, viruses and carcinogens, exhibiting antiinflammatory, anti-viral and anti-carcinogenic properties. Soy Phytoestrogens, Genistein and Diadzein interfere with new capillary blood vessel formation, thus inhibiting a tumor's growth. Phytoestrogens provide a natural source of non-estrogen precursors which support the estrogen effects of female health and wellness. The cruciferous vegetable cabbage contains phenethyl isothiocyanate (PEITC), found in research to offer lung cell DNA protection from a carcinogen found in tobacco smoke inhalation. Indoles and saponins also contribute to enhanced cellular immunity. Carotenoids are a class of natural plant molecules which serve as potent antioxidants, particularly of single oxygen unpaired electron free radicals. Approximately 15% of the carotenes also serve as proVitamin A and convert in the liver to Vitamin A. Recent research has demonstrated the antioxidant scavenger activity to be protective against carcinogens. D. salina algae is a natural form of carotenoids, including beta, alpha and gamma carotene, lutein, lycopene, and select xanthins. These biologically active mixed carotenoids may have a naturally synergistic protective effect. Macronutrient consumption of whole foods enriched with carotenes include green leafy vegetables, carrots, sweet potatoes and yams. Make these a cornerstone of your meal planning. B Complex Vitamins help to maintain healthy body growth and organ functions. Thiamine (Vitamin B1) enhances circulation, assists in carbodydrate metabolism, optimizes cognitive learning and brain function, and has a positive effect on blood cell formation, energy production and learning capacity. Riboflavin (Vitamin B2) is required for the essential functions of red blood cell formation, antibody production and

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cellular respiration. Niacinamide (Vitamin B3, including niacin and nicotinic acid) enhances circulation, supports functioning of the nervous system and lowers cholesterol through its effects on metabolism of carbohydrates, protein and fats. Pantothenic acid (Vitamin B5) is known as the "anti-stress modulator," facilitating the metabolic conversion of fats, carbohydrates and protein into energy, assisting the production of adrenal hormones, neurotransmitters, and an essential element of conenzyme A. Pyridoxine (Vitamin B6) is the most ubiquitous of the B vitamins in almost every body function. It helps maintain vital sodium - potassium balance, is essential to cellular DNA and RNA synthesis, and activates many enzymes which enhance Vitamin B12 absorption. Important recent research has demonstrated inhibition and modulation of a dangerous chemical homocysteine, which attacks heart muscle and allows cholesterol to be deposited around the heart muscle. Cyanocobalamin (Vitamin B12) is needed to prevent anemia. It functions with Folic Acid in the formation and regulation of red blood cell synthesis, iron utilization, and nerve tissue growth, particularly to avoid the risk of neural tube defects during fetal development of pregnancy. Vitamin B12 promotes normal nerve growth and development by maintaining the fatty sheaths that cover and protect nerve ending synapses. Cyanocobalamin has a metabolic role in the production of acetylcholine, a neurotransmitter important to memory and learning. y Minerals are naturally occurring elements found in the Earth's crust. Ultimately, the natural processes of climate and erosion create mineral salts found in our soil. These minerals are absorbed by plants, in turn consumed by herbivorous animals, in turn consumed by humans. This ecosystem is the biological pipeline for minerals becoming important constituents of life. Minerals are categorized as macrominerals or microminerals (trace elements). Trace minerals include boron, which enhances skeletal mineral absorption, bone density, and supports mental alertness; chromium, which enhances glucose tolerance and modulates fat metabolism as an energy source; germanium, which is a potent immune system modulator which stimulates the production of interferon and natural killer cells; copper and iron, which promote the formation of bone and red blood cells and the production of hemoglobin and myoglobin; manganese, which is important for energy production, protein and fat metabolism, and numerous growth functions; molybdenum, which is important in protein metabolism and normal cell function; selenium, which is a vital antioxidant that protects the immune system and inhibits the oxidation of fat lipids; vanadium, which supports cellular metabolism and growth functions of bone, teeth, muscle, and reproduction; silicon and sulfur for collagen, connective tissue formation, and amino acid biosynthesis. Zinc is essential to growth of the reproductive organs, supports prostate health, and promotes wound healing and important antioxidant function. Mineral complex supplementation assures appropriate quantities of each of these vital elements, which should always be consumed in balanced amounts. Antioxidants are a powerful group of vitamins, minerals and enzymes that support the body's protection from free radical formation and cellular damage. Free radicals are atoms with a "free" unpaired electron, capable of impairing the immune system, thus leading to infection and degenerative processes, including cancer and the aging process. Key antioxidants include Coenzyme Q10, an important co-factor in cellular energy and oxidative phosphorylation; Ginkgo Biloba, a potent herb that enhances circulation and oxygen delivery to vital organs and supports nerve tissue function for mental alertness; Glutathione, the cell protector that also detoxifies environmental tobacco smoke, UV sunlight radiation, toxic chemotherapy effects, and consumed alcohol. Glutathione has a key role of combining with selenium, a trace metal to form the enzyme glutathione peroxidase, which neutralizes the formation of hydrogen peroxide. The carotenes, vitamins A, C, and E all have powerful antioxidant effects that destroy potential carcinogens, promote healthy heart tissue, stimulate the immune system and promote anti-aging. Immune System Modulators includes potent herbs and trace minerals which function with select antioxidants to stimulate, modulate and protect the immune system. This "Mr. ImmuneWrench" (a la "Mr. Goodwrench") is the molecular sentry and security system that identifies and neutralized free radicals before they can cause cellular damage; induces the production of natural killer cells and interferon, who tighten the immune-surveillance function of defense from bacterial and viral infection; and serves to protect from carcinogens and environmental molecules which damage immune function.

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The herbal modulators include astragalus, echinacea, turmeric, goldenseal and the reishi, shitake and maitake mushrooms. The trace mineral germanium in its organic form improves cellular oxygenation and stimulates interferon production and its cellular protection. Manganese, zinc and selenium all support the immune system competency and function. y Appetite suppressants and fat metabolizers include the Indian herb, Garcinia Cambogia, whose active ingredient hydroxy citric acid (HCA) modulates appetite and supports the burning of stored fat as an energy source; Chromium picolinate, which inhibits sugar cravings and enhances the utilization of glucose from simple carbohydrates; Lecithin, a fat emulsifier which aids in breakdown of fats; Choline, L-Carnitine, L-Methionine and Inositol, which support fat burning metabolism; and spirulina and branched-chain amino acids to promote greater lean body mass.

Adenosine Triphosphate (ATP): ATP is a molecule that serves as the universal energy source for all plants and animals. In your body, ATP breaks down into adenosine diphosphate plus a separate phosphate group. This releases energy, which is used to power your body's cells. During periods of inactivity, the reverse reaction takes place, and the phosphate group is reattached to the molecule using energy obtained from food. In this way, the ATP molecule is continuously being recycled by your body. Body Mass Index (BMI): Body Mass Index is a standardized ratio of weight to height, and is often used as a general indicator of health. Your BMI can be calculated by dividing your weight (in kilograms) by the square of your height (in meters). A BMI between 18.5 and 24.9 is considered normal for most adults. Higher BMIs may indicate that an individual is overweight or obese. Iron: Iron is one of the human body s essential minerals. It forms part of hemoglobin, the component of the blood that carries oxygen throughout the body. People with iron-poor blood tire easily because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps muscles store oxygen. With insufficient iron, adenosine triphosphate (ATP; the fuel the body runs on) cannot be properly synthesized. As a result, some iron-deficient people can become fatigued even when they are not anemic. Protein: Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body, are proteins. They provide for the transport of nutrients, oxygen, and waste throughout the body. They provide the structure and contracting capability of muscles. They also provide collagen to connective tissues of the body and to the tissues of the skin, hair, and nails. Vitamin A (Retinol): Vitamin A is a fat-soluble vitamin with multiple functions in the body. It helps cells differentiate, an essential part of cell reproduction. Cells that are not fully differentiated are more likely to undergo precancerous changes. It is a central component for healthy vision; vitamin A nourishes cells in various structures of the eye and is required for the transduction of light into nerve signals in the retina. It is required during pregnancy, stimulating normal growth and development of the fetus by influencing genes that determine the sequential growth of organs in embryonic development. It influences the function and development of sperm, ovaries, and placenta and is a vital component of the reproductive process. Vitamin B1 (Thiamin): Vitamin B1 is a water-soluble vitamin that the body requires to break down carbohydrates, fat, and protein. Every cell of the body requires vitamin B1 to form adenosine triphosphate (ATP). Vitamin B1 is also essential for the proper functioning of nerve cells. Vitamin B2 (Riboflavin): Vitamin B2 is a water-soluble vitamin that helps the body process amino acids and fats, activate vitamin B6 and folic acid, and convert carbohydrates to adenosine triphosphate (ATP). Under some conditions, vitamin B2 can act as an antioxidant. Vitamin B3 (Niacin): Vitamin B3 is required for cell respiration and helps release the energy in carbohydrates, fats, and proteins. It also supports proper circulation and healthy skin, functioning of the nervous system, and normal

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secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and as a memory-enhancer. Nicotinic acid (but not nicotinamide) supplementation improves the blood cholesterol profile, and has been used to flush the body of organic poisons, such as certain insecticides. People report more mental alertness when this vitamin is in sufficient supply. A shortage of niacin may be indicated with symptoms such as canker sores, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood-sugar, muscular weakness, skin eruptions, and inflammation. Vitamin B5 (Pantothenic Acid): Vitamin B5 is a water-soluble vitamin involved in the Kreb s energy production cycle and is needed for the production of acetylcholine, a neurotransmitter. Vitamin B5 also triggers the adrenal glands, is essential in transporting and releasing energy from fats, and enables the synthesis of cholesterol, vitamin D, and steroid hormones. Pantethine a vitamin B5 byproduct has been shown to lower cholesterol and triglycerides in the blood. Vitamin B6: Vitamin B6 is a water-soluble vitamin and is part of the vitamin B complex. Vitamin B6 plays a role in the synthesis of antibodies by the immune system, which are needed to fight many diseases. It helps maintain normal nerve function and also acts in the formation of red blood cells. Vitamin B6 is also required for the chemical reactions needed to digest proteins. The higher the protein intake, the more the need for vitamin B6. Large doses of vitamin B6 can cause neurological disorders and numbness. Deficiency of this vitamin can cause mouth and tongue sores, irritability, confusion, and depression. Vitamin B6 deficiency is uncommon in the United States. Vitamin B9 (Folate): Vitamin B9, also known as folic acid, is a B vitamin necessary for cell replication and growth. Folic acid helps form building blocks of DNA, which holds the body s genetic information, and building blocks of RNA, needed for protein synthesis. Folic acid is most important, then, for rapidly growing tissues, such as those of a fetus, and rapidly regenerating cells, like red blood cells and immune cells. Folic acid deficiency results in an anemia that responds quickly to folic acid supplements. The need for folic acid increases considerably during pregnancy. Deficiencies of folic acid during pregnancy are associated with low birth weight and an increased incidence of neural tube defects in infants. Most doctors, many other health-care professionals, and the March of Dimes recommend that all women of childbearing age supplement with 400 mcg per day of folic acid. Such supplementation may protect against the formation of neural tube defects during the time between conception and when pregnancy is discovered. Vitamin B12 (Cobalamine): Vitamin B12 is a water-soluble vitamin needed for normal nerve cell activity, DNA replication, and production of the mood-affecting substance SAMe (S-adenosyl-L-methionine). Vitamin B12 acts with folic acid and vitamin B6 to control homocysteine levels. An excess of homocysteine has been linked to an increased risk of coronary disease, stroke, and other diseases such as osteoporosis and Alzheimer s. Vitamin B12 deficiency causes fatigue. A small trial reported that even some people who are not deficient in B12 showed a marked increase in energy after vitamin B12 injections. However, the relationship between B12 injections and the energy level of people who are not vitamin B12-deficient has been rarely studied. Oral B12 supplements are unlikely to achieve the same results as injectable B12, because the body has a relatively poor absorption rate for this vitamin. Vitamin C (Ascorbic Acid): Vitamin C is an essential water-soluble vitamin that has a wide range of functions in the human body. One of vitamin C s important functions is acting as an antioxidant, protecting LDL cholesterol from oxidative damage. When LDL is damaged, the cholesterol appears to lead to heart disease, but vitamin C acts as an important antioxidant protector of LDL. Vitamin C may also protect against heart disease by reducing the stiffness of arteries and the tendency of platelets to coagulate in the vein.

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The antioxidant properties also protect smokers from the harmful effects of free radicals. Small doses of vitamin C taken by nonsmokers before being exposed to smoke have been shown to reduce the free radical damage and LDL cholesterol oxidation associated with exposure to cigarette smoke. Vitamin C has a range of additional functions. It is needed to make collagen, a substance that strengthens many parts of the body, such as muscles and blood vessels, and plays important roles in healing and as an antihistamine. Vitamin C also aids in the formation of liver bile, which helps to detoxify alcohol and other substances. Evidence indicates that vitamin C levels in the eye decrease with age and that vitamin C supplements prevent this decrease, lowering the risk of developing cataracts. Vitamin C has been reported to reduce activity of the enzyme aldose reductase, which theoretically helps protect people with diabetes. It may also protect the body against accumulation or retention of the toxic mineral lead. People with recurrent boils (furunculosis) may have defects in white-blood-cell function that are correctable with vitamin C supplementation. Vitamin D (Cholecalciferol): Vitamin D is a fat-soluble vitamin that helps maintain blood levels of calcium, by increasing absorption from food and reducing urinary calcium loss. Both functions help keep calcium in the body and therefore spare the calcium that is stored in bones. Vitamin D may also transfer calcium from the bone to the blood, which may actually weaken bones. Though the overall effect of vitamin D on the bones is complicated, some vitamin D is certainly necessary for healthy bones and teeth. Vitamin D is also produced by the human body during exposure to the ultraviolet rays of the sun. However, seasonal changes, latitude, time of day, cloud cover, smog, and sunscreen can all affect UV exposure. Vitamin D deficiency is more common in northern latitudes, making vitamin D supplementation more important for residents of those areas. Vitamin D plays a role in immunity and blood cell formation and also helps cells differentiate a process that may reduce the risk of cancer. From various other studies, researchers have hypothesized that vitamin D may protect people from multiple sclerosis, autoimmune arthritis, and juvenile diabetes. Vitamin D is also necessary to maintain adequate blood levels of insulin. Vitamin D receptors have been found in the pancreas, and some evidence suggests that supplements may increase insulin secretion for some people with adult-onset diabetes. Vitamin E (Tocopherol): Vitamin E is an antioxidant that protects cell membranes and other fat-soluble parts of the body, such as LDL cholesterol (the bad cholesterol), from damage. Several studies have reported that supplements of natural vitamin E help reduce the risk of heart attacks. Vitamin E also plays some role in the body s ability to process glucose. Some trials suggest that vitamin E may help in the prevention and treatment of diabetes. In the last decade, the functions of vitamin E have been further clarified. In addition to its antioxidant functions, vitamin E has now been shown to directly affect inflammation, blood cell regulation, connective tissue growth, and genetic control of cell division. Vitamin K (Phylloquinone): Vitamin K is necessary for proper bone growth and blood coagulation. Vitamin K accomplishes this by helping the body transport calcium. Vitamin K is used to treat overdoses of the drug warfarin. Also, doctors prescribe vitamin K to prevent excessive bleeding in people taking warfarin but requiring surgery. There is some evidence that vitamin K2 (menadione), not vitamin K1 (phylloquinone; phytonadione), may improve a group of blood disorders known as myelodysplastic syndromes (MDS). These syndromes carry a dramatically increased risk of developing acute myeloid leukemia. Comprehensive trials of K2 for MDS are needed to confirm these auspicious early results. 55 Juicy Facts About . . . Fast Food 1. Every month, approximately nine out of 10 American children visit a McDonald's restaurant.f

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2. 3. 4. 5. 6. 7. 8. 9.

10. 11. 12.

13.

14.

15. 16.

17.

18. 19. 20. 21. 22.

In 1970, Americans spent about $6 billion on fast food. In 2006, the spending rose to nearly $142 billion. During the early 1900s, the hamburger was thought to be polluted, unsafe to eat, and food for the poor. Street e carts, not restaurants, typically served them. Proportionally, hash browns have more fat and calories than a cheeseburger or Big Mac.b At some fast food chains, both in U.S. and in other countries, managers are rewarded bonuses when they reduce employee wages to save money.g To keep salaries low, McDonald's and other fast food chains have intentionally engaged in anti-union activities.g Today, Coca-Cola and PepsiCo products are sold in every country in the world, except North Korea.e Late comedian and talk-show host Johnny Carson labeled the hamburger the "McClog the Artery."e In 2005, Advertisting Age cited Ronald McDonald as the number two top-10 advertising icon of the twentieth century. The Marlboro Man was number e one. The first located printed reference to hamburgers appeared in the Los Angeles North Korea is one of the few Timesin 1894.e countries where Coca-Cola There are more than 300,000 fast food restaurants in the U.S. alone.e and Pepsi-Cola are not readily Due to anti-German sentiment during WWI, an alternative name for a available hamburger (which was derived from the Hamburg steak sandwiches eaten on immigrant ships between Hamburg, Germany, and America in the 1800s) was salisbury steak. It was named after Dr. Salisbury who prescribed ground e beef for patients suffering from anemia, asthma, and other illnesses. The popularization of the automobile resulted in flashier fast food restaurant architecture to catch the attention of drivers. This lasted until the 1970s when communities began to complain about the exaggerated buildings.c A&W Root Beer is named after Roy Allen and Frank Wright, the founders of the company. Allen bought the recipe from a pharmacist who had perfected it for making root beer. A&W was one of the first fast food franchises.e Television greatly expanded the ability of advertisers to reach children and try to develop brand loyalty early in d life. Today the average American child sees more than 10,000 food advertisements each year on television. Fast food companies, the movie industry, and theme parks have a long and financially lucrative relationship. The companies seek to promote and product place one another for incredible profit. For example, Frito Lay sponsors the California Screamin roller coaster at Disneyland, and movies intentionally feature a type of fast e food (e.g., Pizza Hut in Wayne s World). Advertising Age selected the McDonald s slogan You Deserve a Break Today as the best advertising campaign of the twentieth century. Other notable slogans were Burger King s Burger King, Home of the Whopper and Wendy s Where s the Beef? e In 1949, Richard and Maurice McDonald opened the first McDonald's restaurant in San Bernardino, California: the McDonald Brothers Burger Bar Drive-In.e McDonald's is Brazil s largest employer.e When McDonald's opened an outlet in Kuwait shortly after the end of the Gulf War, the line of cars waiting to e eat there was seven miles long. In 2004, PETA released a video taken at Pilgrim s Pride, a chicken supplier to fast food restaurants, which showed intense animal cruelty.f In 1949, Forrest Raffel and his younger brother Leroy created a restaurant that sold roast beef sandwiches. e They spelled out the initials Raffel Brothers (RB) to create the name Arby s.

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23. Because McDonald's initially did not want its customers to stay and socialize, they prohibited newspaper boxes, candy machines, telephones, pinball machines, jukeboxes, and other types of entertainment. They also e installed uncomfortable chairs to deter customers from lingering. 24. The popularization of the drive-thru led car manufacturers in the 1990s to install cup holders in the dashboards. As fast food drinks became larger, so did the cup holders.c 25. A genetically engineered hormone called rBGH is given to cows in the U.S. to increase milk production even though its chemical byproducts may be carcinogenic. Residues of rBGH have been found in meat products, such as hamburgers sold in fast food chains.e 26. Caffeine is the most commonly used drug in the world, and high doses can The popularization of drivehave serious health effects, including muscle weakness, heart irregularities, thru restaurants has led to and infertility.fChildren and teenagers consume more than 64 gallons of soft the development of drinks per year.e increasingly sophisticated cup 27. Carl Karcher of Anaheim, California, launched Carl s Jr in 1956. They were mini holders in cars versions of the restaurant he already owned and, hence, he called them Carl s e Jr. 28. Coca-Cola originally included coca derivatives such as cocaine in their sodas, which at the time was not illegal. It was originally served as a brain tonic and intellectual soda fountain beverage. e 29. Critics of fast food argue that it advocates a pernicious consumerism that destroys both the environment and health of the world. Some critics warn of the McDonaldization of America in which fast food chains threaten d small businesses and homogenize American life. 30. The spread of E.coli and mad cow disease are just a few of the dozen examples of food-born pathogens linked to beef. Some meatpackers have considered radiating meat to kill the bacteria in tainted meat. Some scholars also claim hamburger meat may cause Alzheimer s disease.h 31. Eating fast food can result in high levels of insulin, which has been linked to rising incidences of Type 2 Diabetes. In fact, more than 600,000 new cases of diabetes are diagnosed each year.f 32. Two fast food chains claim to have opened the first drive-ins: Pig Stand, which opened in 1921 in Texas, and A&W Root Beer, which launched in California in 1919.e 33. White Castle, started by J. Walter Anderson and Edgar Waldo Billy Ingram, is considered to be the first fast food restaurant. Its major product was a hamburger, which had been sold as sandwiches by street vendors since the 1890s.e 34. Burger King s Double Whopper with cheese contains 923 calories. A man would need to walk for about nine miles to burn it off. Adding french fries and a large cola brings the total calories to an amazing 1,500 calories (2/3 of an adult man s recommended daily caloric intake).b 35. The combination of french fries and hamburgers is a continuation of the meat and potatoes mentality that has been the core of American food since the eighteenth century.e 36. When it was revealed in 1990 that McDonald's used beef tallow to flavor its A person would need to walk french fries, Hindu vegetarian customers in Mumbai (formerly Bombay), India, nine miles to burn off the 923 ransacked a McDonald s restaurant and smeared cow dung on a statue of calories found in Burger Ronald MacDonald.e King's Double Whopper with 37. French fries are the single most popular fast food in America. In 1970, french cheese fries surpassed regular potato sales in the United States. In 2004, Americans e ate 7.5 billion pounds of frozen french fries.

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Three of the Most Unhealthy French Fries Type Arby s Curly Fries McDonald s Regular Fries Dairy Queen Regular Fries 38. Calories 631 570 730 Fat (g) 37 30 33 Sodium (mg) 1,476 330 1,530 Trans fat (g) 1 8 5

39. In-N-Out Burger is one of the few fast food restaurants that actually slice each potato by hand shortly before it e is placed in the deep fryer. 40. When France refused to join the American-led coalition against Iraq, some Republicans argued that the name french fries be changed to liberty fries. e 41. Hamburgers are not served in India out of respect for Hindu religious beliefs, and beer is served at McDonald's e in Germany. 42. The invention of the meat grinder in the mid nineteenth century gave rise to the hamburger. Currently, between 40,000 and 50,000 meatpackers, many of whom pack meat for fast food chains, are injured every year, making meatpacking one of the most dangerous jobs in the United States.h 43. Among the first fast food mascots was Big Boy, a plump boy with red-andwhite checkered overalls with the words Big Boy spread across his chest. The first McDonald s mascot was Speedee, a little chef with a hamburger hat. McDonald's later settled on the iconic Ronald McDonald and today 96% e of American children recognize him. 44. McDonald's is the largest purchaser of beef, pork, and potatoes and the second largest purchaser of chicken in the world. Its annual orders for french fries constitute 7.5% of America s entire potato crop.e Second only to Santa Claus, 45. McDonald's is one of the largest owners of real estate in the world and it Ronald McDonald is earns the majority of its profits from collecting rent, not from selling food.e recognized by over 96% of 46. By the end of the twentieth century, one out of eight American workers had at American children some time been employed by McDonald's and 96% of Americans had visited McDonald's at least once. It was also serving an estimated 22 million Americans every day and even more abroad.e 47. High-fructose corn syrup (which tricks your body into wanting to eat more and to store more fat) first appeared in 1967, and the average American now consumes 63 pounds of it a year. It is ubiquitous in fast foods.e 48. Dangerous fast food ingredients that have been linked to various cancers and/or obesity includes MSG, trans fat, sodium nitrite, BHA, BHT, propyl gallate, aspartame, Acesulfame-K, Olestra, potassium bromate, and food coloring Blue 1 and 2, Red 3, Green 3, and Yellow 6.f 49. Burger King s Triple Whopper with cheese has an amazing 1,230 calories. Hardies Monster Thickburger has 1,420 calories and 2,770 grams of sodium. Carl s Jr.'s Double Six hamburger has 1,520 calories and 111 grams of fat. Most people need only 44-66 grams of fat per day, and most of them should come from sources like nuts, fish, and olive oil.a

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Three of the Most Unhealthy Hamburgers Type Carl s Jr. Double Six Dollar Burger Hardee s Monster Thickburger Hardee s Bacon Cheese Thickburger 50. Calories 1,520 1,420 1,300 Fat (g) 111 108 97 Sodium (mg) 2,760 2,770 2,200 Trans fat (g) Unknown Unknown Unknown

51. The American Heart Association recommends a maximum of no more than 2 grams of trans fat per day. A person should eat no more than 1,000-3,000 mg of sodium per day. Men need about 2,700 calories a day, while women need about 2,000 per day.a Recommended Daily Servings Calories Fat Sodium Trans fat 52. Men: 2,700; Women: 2,000 44-66 grams (should come from nuts, fish, olive oil, etc) 1,000-3,000 mg 2 grams

53. Some of the healthier fast food choices include Arby s Light Roast Chicken Sandwich (276 calories, 7 grams of fat, 777 mg sodium, 33 mg cholesterol), Burger King s Chunky Chicken Salad (142 calories, 4 grams of fat, 443 mg sodium, 49 mg cholesterol), Wendy s Chili (210 calories, 7 grams of fat, 800 mg sodium, 30 mg cholesterol), a and McDonald s Vanilla Shake (310 calories, 5 grams of fat, 170 mg sodium, 25 mg cholesterol). 54. A McDonald s corn muffin has more calories than a glazed donut. A small packet of Wendy s honey mustard b dressing has 280 calories. 55. In 1965, a college student named Fred De Luca and family friend Dr. Peter Buck started Subway in Bridgeport, Connecticut. The first restaurant was called Pete s Super Submarines. Subway currently is located in 87 countries.e 56. The fast food industry has dramatically affected how cattle and chickens are raised, slaughtered, and processed. It also encouraged consolidation in the meatpacking industry, such that there are now only 13 major meatpackers in America. McDonald s is the largest purchaser of beef and has great influence over meatpacking practices.h 57. The rise in the fast food industry has been linked to rising cases of obesity. The CDC estimates that 248,000

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Americans die prematurely due to obesity and considers obesity as the number two cause of preventable death in the US (the #1 cause issmoking).e 58. Today, Americans consume approximately 70 million tater tots a year. They were created to utilize potato shreds left over from french fry production. The film Napoleon Dynamite (2004) popularized them even more.e To burn off one serving (3 oz) of tater tots would take about 67 minutes of walking.b

25 Fun Food Facts Fun Food Fact #1: In general, raw vegetables have a much higher nutrient value than cooked, though there are a few exceptions, such as cooked tomatoes. Cooked artichokes are very high in overall antioxidant value. Fun Food Fact #2: The smaller the size of a berry, the sweeter its taste. Fun Food Fact #3: Those mega-size apples and oranges you ve been seeing lately at conventional grocers are pumped up due to added water volume, rather than fruit substance. This is a crop-yield technique by farmers designed to produce bigger fruit for more consumer appeal. Fun Food Fact #4: A well-done steak, especially if it has charred portions, contains much higher levels of carcinogens than a medium-done or rare steak. Fun Food Fact #5: Artificial colorings in foods have been linked to increased incidence of ADHD symptoms. Fun Food Fact #6: The flavor of bubble gum comes from the fusion of vanilla, wintergreen and cassia, a form of cinnamon. Fun Food Fact #7: There is evidence that honey is the only food that cannot spoil. Archaeologists have tasted honey discovered in ancient Egyptian tombs, reporting that it s edible. Here are some health benefits of honey. Fun Food Fact #8: Popcorn has been around for 6,000 years. Fun Food Fact #9: The fat on raw steak or chicken, slices off super easily if the meat is partially frozen. Fun Food Fact #10: There are 1,200 varieties of watermelon. Fun Food Fact #11: In order for green tea to have a therapeutic effect, you must consume 4-5 cups daily. Fun Food Fact #12: The closer a food is to its natural state, the healthier it is for you: An apple is better than apple sauce which is better than bottled apple juice which is better than apple pie. Fun Food Fact #13: The reason some canned soups taste so good is because they contain a lot of sugar. Fun Food Fact #14: Formaldehyde is the stinky liquid that s used to preserve dead laboratory animals. This chemical is what the artificial sweetener, aspartame, breaks down into after being eaten. Fun Food Fact #15: To prevent bananas from becoming brown, refrigerate them. Fun Food Fact #16: Iceberg lettuce is 90 percent water, and therefore, of negligible nutrient value.

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Fun Food Fact #17: If you could eat only one vegetable for the rest of your life, eat spinach; it s one of the highest ranking vegetables as far as overall antioxidant capacity, yet so versatile in recipes. Fun Food Fact #18: The world record for eating cheesecake is 11 pounds eaten in nine minutes by Sonya Thomas, who weighs 105 pounds. Fun Food Fact #19: The special sauce in a Big Mac is actually thousand island dressing. Fun Food Fact #20: Two 12-ounce servings of freshly juiced apples, pears, carrots, celery and leafy greens can produce the same effect as twice the dosing recommendation of a laxative. Fun Food Fact #21: The reason Wendy s beef patties are square is because the late Dave Thomas, who purchased a little burger place one day and named it Wendy s, did not believe in cutting corners when it came to building a business and serving customers. Fun Food Fact #22: The only continent that does not have a McDonald s is Antarctica. A Big Mac contains 560 calories. Fun Food Fact #23: Diet soda has not been proven to aid in weight loss. In fact, it s been shown to actually increase hunger. Fun Food Fact #24: Whenever a recipe for cake or muffins calls for oil, applesauce can be substituted. Fun Food Fact #25: Watermelon and cucumbers are among a dog s favorite foods once they are introduced to them, of course. And these foods supply valuable enzymes to a dog s system.

Culinary Measurements 1 pinch less than 1/8 tsp (dry) 1 dash 3 drops to 1/4 tsp (liquid) 1 tbsp = 1/2 ounce (liquid and 3 tsp dry) 2 tbsp 1 cup 1 quart 1 peck 1 bushel 1 ounce (liquid and dry) 8 ounces (liquid) = 1/2 pint 2 pints (dry) = about 1 liter 8 quarts 4 pecks

Conversion Factors Ounces to grams: multiply ounces by 28.3 Grams to ounces: Pounds to grams Pounds to kilograms: Ounces to milliliters: multiply grams by .0353 multiply pounds by 453.59 multiply pounds by 0.45 multiply ounces by 30

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Cups to liters: Fahrenheit to Celsius: Celsius to Fahrenheit: Inches to centimeters: Centimeters to inches: Mass metric 1 milligram [mg] 1 gram [g] 1 kilogram [kg] 1 tonne [t] imperial 1 ounce [oz] 1 pound [lb] 1 stone 14 lb 1 hundredweight [cwt] 1 tonne Temperature

multiply cups by 0.24 subtract 32 from F, multiply by 5, then divide by 9 multiply C by 9, divide by 5, then add 32 multiply inches by 2.54 multiply centimeters by .39

-> imperial = 0.0154 grain = 1,000 mg =0.0353 oz = 1,000 g = 2.2046 lb = 1,000 kg = 0.9842 ton -> metric = 437.5 grain = 28.35 g = 16 oz = 0.4536 kg = 6.3503 kg = 112 lb = 50.802 kg = 20 cwt = 1.016 t

0 Fahrenheit (F) to 0 Celsius (C) --10F 0F 32F 50F 68F 100F 150F 205F 212F 300F 325F 350F 375F 400F 425F 450F 475F 500F --23.3C (freezer storage) 17.7C 0C (water freezes) 10C 20C (room temperature) 37.7C 65.5C 96.1C 100C (water boils at sea level) 148.8C 162.8C 177C 190.5C 204.4C 218.3C 232C 246.1C 260C

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