The nutrition advice to "avoid processed foods" is commonly being tossed out by well-meaning individuals. This advice leads one to ponder two questions, "What is a processed food?" and, "What does it mean to my health if I avoid them?" Whole wheat bread, string cheese and frozen broccoli are all processed foods. Should these be avoided? Is it possible to have unintended health consequences by avoiding all foods that have been processed by the food industry?

Processed foods are defined as 'value-added products- raw commodities transformed through the use of materials, labor and technology.’ If a product requires any degree of processing, it is considered a processed food, whether it is something minor like freezing vegetables or more complex, such as producing snack foods. Many processed foods serve important functions for health, such as fortification of a food to enhance its nutritional profile or pasteurization to make a product safe from potentially harmful microorganisms. In fact, processing foods has eradicated certain vitamin and mineral deficiencies and also led to preventing very serious food borne illnesses. On the other hand, there are also processed foods that have low nutritional value due to processing. As a result, it is essential to teach consumers how to navigate through the continuum of processed foods and select more choices that are nutrient dense and fewer that are low in nutrients and high in fat, sugar and salt. Nutrition professionals are uniquely able to help consumers make food choices to meet their health goals and align with their personal values. And of course consumers won't eat anything that does not meet their criteria for acceptable taste.

To learn about more suggestions for educating clients about processed foods, please view our recent Health Connections Newsletter titled, "Processed Food": A Continuum of Choices. You can also subscribe to receive this quarterly newsletter for free!

Ashley Rosales, R.D.

Project Manager

It is undisputed that the biggest public health concern of our time is obesity. We know the devastating financial toll it takes on our healthcare system, the burden it places on our communities and impact it has on an individual’s quality of life. Health professionals, politicians, community leaders, food industry experts, school administrators, corporate managers and parents are just a few of the important stakeholders working together to solve the obesity epidemic. Looking for possible solutions to the obesity crisis was the charge of the “Farm and Food Policy and Obesity Workshop” held at the University of California, Davis on May 21-22, 2010. The renowned speakers included university professors, economists, researchers, dietitians, agricultural and resource experts, USDA representatives and public policy leaders. The proceedings from the conference can be found on UC Davis website. The speakers weighed in with opinions and ideas for solving obesity. One underlying theme became apparent; we have no actual scientific evidence that any specific strategies work. It was also clear that we walk a fine line between the obesity crisis and a hunger epidemic occurring simultaneously in our country.

Strategies are currently underway in some communities to improve health while providing nourishment in an economically feasible way. Farm and food policy holds some promise to accomplishing this goal. Many are already looking at ways to connect people to the food supply, by offering a variety of nutritious foods in school food service operations, increasing the availability of farmer’s markets and/or supporting local farmers to continue to provide their communities with a variety of wholesome, safe and affordable foods. However, it is important to recognize that policies regarding farming and food are just one piece of the puzzle. There is still much to learn about how to get people to prepare and consume healthy food, how to create an environment conducive to health and still allow for personal choice. Food choice decisions are extremely complex and are driven by hunger, cost, taste preferences, emotional issues, cooking skills, time, food access just at name a few. Gail Woodward-Lopez of the UC Berkley Center for Weight and Health discussed this during her presentation titled "Research Informing Policy Change". Her research shows that the policies with the most impact are those that limit consumer sacrifice. For example, restaurants that "optimally default" their offerings to healthier ingredients and acceptable portions were more successful than those that provided menu labels which tend to be confusing to consumers. She concluded that research and evaluation should impact community action and policy change.

When developing solutions to the obesity crisis we all need to look at the big picture and resist placing blame on one piece of the equation. We must broaden our perspective and focus on what really works and more scientific studies are needed to determine what does work. However, I think we can all agree that policies shouldn't drive research, but the research should drive the policies. Farm and Food Policy can potentially help the obesity crisis but this alone will not solve it. A collaborative effort to look at the totality of issues impacting food choices will move us in the right direction toward improving our nation’s health.

Ashley Rosales, R.D.

Project Manager

I recently attended a webinar titled, The Power of Protein in Optimal Health. In a world of health messages focused primarily on the benefits of eating more fruits, vegetables and whole grains, which are all healthful and often under-consumed carbohydrate sources, it was refreshing to hear a new and rather fresh message … “eat more protein.” I was also pleased to learn that valid scientific studies back up this recommendation. The scientifically valid version of a “higher” protein diet differs from a fad diet because the protein levels still fall within the recommended range of 40% carbohydrates, 30% protein and 30% fat. In contrast, the induction phase of the Atkins Diet only allows 20 grams of carbohydrate, which is a ketogenic diet. Thirty percent of calories from protein still allows for flexibility in dietary planning and falls within the recommendations of AMDR (Acceptable Macronutrient Distribution Range), which is 10-35%.

According to the research presented, protein plays a key role in satiety, weight management, chronic disease prevention, preservation of lean body mass and bone health. Dr. Kevin Short, PhD, University of Oklahoma Health Sciences Center noted that there are many conditions that would benefit from higher protein intake: 

• Aging
• Muscle wasting
• Acute injury or illness
• Diabetes
• Obesity
• Osteoporosis
• Exercise training

Several myths about higher protein intakes were “debunked”, the most significant one being protein's effect on bone health. The old theory is that protein weakens bones by increasing calciuria, or calcium excretion in the urine. According to Dr. Stuart Phillips, PhD, Professor, McMaster University, new research shows that calciuria is actually caused by a greater or enhanced uptake of calcium. He pointed out that bone and dietary protein are perfect partners. In fact, higher protein diets are associated with greater bone mass and fewer fractures when calcium intake is adequate. This is just another reason why milk is so good for our bones, as it delivers a package of nutrients that includes both calcium and protein, which you may not find in other calcium fortified beverages or supplements.

As health professionals, we need to acknowledge the benefits that are provided in a healthy diet that contains protein-rich food sources, such as milk and milk products, lean meats, eggs, fish and poultry, as well as plant sources like beans, nuts and seeds. These foods should be encouraged along with the recommendations to eat more fruits, vegetables and whole grains. People will respond to this complete and “diverse” dietary message. In fact, this webinar highlighted market research that shows people believe that protein contributes to healthy living, and that they want to consume more protein! Scientific research indicates that high-quality protein is of significant importance to optimal health, as well as disease prevention and management. For more information on this topic, check out our Spring 2009 Health Connections Newsletter.

Ashley Rosales, R.D.

Project Manager

The California WIC (Women, Infants & Children) Association just held their 2010 Annual Conference and Trade Show titled “WIC Goes Platinum!” on May 2-5 in San Diego. Dairy Council of California was very excited to be a sponsor, exhibitor and panel presenter. Here is a brief overview of the highlights from the conference: 

• With the addition of new foods to the WIC package, there has been an increased need for easy-to-prepare, healthy recipes that incorporate ways to use these foods every day. Our meal planning website, Meals Matter, now offers a free, online cookbook specifically for WIC staff and participants. The recipes highlight many of the new WIC approved foods such as fruits and vegetable, low-fat milk and whole grains as well as other affordable nutrient-rich foods. There are also several WIC friendly recipes that include seasonally available produce. We promoted this great new resource with staff during the trade show, and the response was wonderful! If you are looking for ideas for food demonstrations, I encourage you to check it out.
• Dairy Council of California’s Program Services Director, Mary Anne Burkman, MPH, RD, was a panel presenter for the workshop session, Improving WIC Food Packages: California WIC Yogurt Pilot Results. This session discussed a 2009 research study that evaluated if yogurt would be a popular and feasible option in the WIC food package. The results showed that 86% of the WIC participants were overwhelmingly eager to substitute yogurt vouchers for some of their milk vouchers. WIC participants who used the yogurt coupons reported a trend of increasing their yogurt intake without decreasing consumption of other dairy products, indicating that the nutrients from the addition of yogurt can be considered additive. In addition, the cost analysis found that although more expensive than milk, yogurt may be less expensive than various milk substitutes such as tofu, particularly when evaluated by the calcium contribution of the alternatives. The results of this study have been submitted to USDA in an effort to allow yogurt in the final ruling of the WIC food package. For more in-depth information, you can download the session slides. Dairy Council of California was a partner on this study with Children’s Hospital & Research Center, Oakland; Dr. Robert C. and Veronica Atkins Center for Weight and Health at UC Berkeley; the California WIC program; National Dairy Council and General Mills.
• During the exhibit, we were able to speak to several WIC staff about nutrition education. Many of them have been long-time users of our programs, but there were also many who learned about our free nutrition education resources for the first time. Several of our program offerings go hand-in-hand with the target WIC audience, so it's a win-win! Making Meals Matter for Your Young Child, Pregnancy-A Special Time for Nutrition and The Calcium Connection-From One Generation to Another are all free to health educators in California and are available in English and Spanish. With limited budgets during these tough economic times, many WIC clinics rely on these free, yet highly effective resources.

 Dairy Council of California is pleased to be able to partner with California WIC. We look forward to next year's CWA Annual Conference, as well as working together to create a healthier state, one family at a time!

Ashley Rosales, R.D.

Project Manager 

It seems these days that the topic of health care reform is taking center stage. No matter which side of the debate you stand on, we can all agree that making people healthier will ultimately prevent long term chronic disease risk and reduce health care costs. Corporations are starting to catch on to this “prevention” concept as a way to reduce costs associated with employee health issues, such as rising insurance premiums and absenteeism. Obesity costs U.S. companies more than $13 billion annually in medical fees and lost productivity. Workplace wellness programs are increasing in popularity as many employers realize that employees who have a healthy lifestyle are less likely to miss work, tend to feel better and have more energy, and ultimately are more productive workers. Workplace wellness programs have a positive impact on both the employees and the bottom line- it’s a win-win! 

Since April is National Workplace Wellness Month, now is the perfect time to take steps toward developing a wellness program in your place of business. Dairy Council of California is here to help your organization create a healthier workplace by offering tools and resources that enable adults to achieve optimal health through balanced food choices and physical activity. If you are interested in learning more about how we can enhance your wellness program, please contact me at arosales@dairycouncilofca.org. If you have used any of our resources in a creative way within your workplace or you have ideas of how we can meet your wellness needs, I would love to hear from you as well. Let’s work together in creating healthy people through healthier workplaces!

Ashley Rosales, R.D.

Project Manager

Just as spring flowers begin to sprout up from the ground, it reminds us that healthy food and activity choices should too … that’s why the theme for National Nutrition Month is “Nutrition from the Ground Up!” The workplace is a viable place to start making positive, ground level changes with regards to food and activity choices. Plus, your healthy actions are likely to be contagious to your co-workers, which will ultimately lead to better health and wellness for everyone!

Here are some ideas to help you get started at your workplace:

• Focus on the basics. A healthy diet doesn’t have to be complicated. When meal planning include plenty of whole grains, low-fat dairy products, fruits and vegetables as well as lean meats, poultry, fish, beans and nuts.
• Bring your lunch to work. Whether you pack a sandwich or take left over’s from the night before, brown bagging it helps you save money and prevents temptations for less nutritious meal options. 
• Take ten. Try using your breaks and lunch to get a brisk walk or other activity in. Even short intervals of activity, like 10 minute walks, add up throughout the day and are just as effective.
• Make it fun! Try starting a walking club or a brown bag lunch group. Exercising and eating well is always more enjoyable with company.
   

Dairy Council of California has some fun staff wellness activities planned for National Nutrition Month as well. In our Sacramento office we are planning a “My Pyramid” potluck, where staff members share nutritious recipes that represent all of the food groups. We are also planning a weekly lunchtime exercise group, where staff will be led through fun yet effective exercises that can be done in any office. The American Dietetic Association has even more great ways to celebrate National Nutrition Month. Start the spring season right with a healthy and happy you!

Ashley Rosales, RD

Project Manager

February is American Heart Month. According to the American Heart Association, one in three Americans has high blood pressure. A major part in preventing heart disease, which is the number one killer of American women, is maintaining healthy blood pressure. One dietary intervention health professionals commonly recommend when guiding a client with hypertension is a reduced sodium diet. However, current research shows that we should think beyond simply limiting sodium to help our clients achieve healthy blood pressure. Other factors affecting hypertension that are equally important and often overlooked include lifestyle, diet quality and intake of micronutrients such as potassium.  

Focusing on lifestyle modifications can be a simple yet very effective way to treat hypertension. You can help your clients reduce blood pressure by encouraging them to:

• Adopt the DASH eating pattern, which emphasizes low-fat dairy foods, fruits, vegetables, whole grains, fish, poultry, beans and nuts. This dietary pattern is high in fiber and potassium and low in saturated fat and cholesterol. 
• Be active. Engaging in regular physical activity helps manage weight, reduce stress and control blood pressure.
• Reduce Stress. Turning down the stress response helps the body tune in to good health.
• Limit alcohol and quit smoking.

There are many ways that you can help you clients prevent and/or manage this “silent killer.” First, stay current on the latest research. Check out our recent Health Connections Newsletter which focuses on Managing Hypertension Through a Healthy Lifestyle. Second, encourage your clients to focus on diet quality. This goes beyond focusing on limiting sodium. Try recommending the DASH eating plan. There are many resources online to help them get started. Our partners at Oregon Dairy Council have developed a user-friendly online tool to help individuals incorporate DASH into their daily food choices. Lastly, identify clients who are at high risk of developing hypertension. Risk factors include obesity, physical inactivity, high sodium intake, low potassium intake, excessive alcohol consumption and diabetes. Helping at risk individuals make healthy lifestyle changes can make a difference.

Ashley Rosales, R.D.

Project Manager

Over half of American adults are overweight or obese. The cost of obesity is substantial to our health care system, to communities and to individuals. Healthy Weight Week is January 20-26. This is the perfect time to help your clients focus on ways to maintain a healthy weight or make goals for gradual weight loss.
 
Making even small changes with regards to food choices and physical activity can yield big results over time. Studies show that losing weight gradually leads to more permanent results. Help your clients aim for about a pound a week weight loss. This goal is not only realistic and achievable, but is also less overwhelming to your clients. When clients are able to achieve these small goals, it leads to increased motivation and self-efficacy. Here are some tips to aid your clients in their weight loss goals:

• Reduce portion sizes
• Prepare more meals at home
• Be physically active daily
• Eat favorite foods that are high in calories less often and in smaller amounts

Try our Personal Nutrition Planner which is a quick nutritional assessment that provides food and calorie recommendations based on age, gender and activity level. Your clients will learn their current Body Mass Index (BMI) and total calorie expenditure as well as the number of servings needed from each food group. The Personal Nutrition Planner includes a goal planning section which helps them develop a food and activity plan based on personal health goals.
 
It is important to remember that modest weight loss of 7-10% in addition to regular physical activity can reduce the risk of chronic diseases such as diabetes and heart disease. Focusing on prevention by making lifestyle changes will not only help control health care costs in the long-run, but also help improve quality of life, which is the greatest benefit of all. 

Ashley Rosales, R.D.

Project Manager

Growing older doesn’t have to lead to chronic disease, lack of energy or lack of independence. In fact, by making some small lifestyle changes today, older adults can enjoy more energy, maintain physical mobility, lower risks for certain chronic diseases and prevent bone and muscle loss associated with aging. The best way to do this is by helping your older clients make positive food and physical-activity choices every day. This can be a challenge, given that many older adults experience a loss of thirst and appetite, find meal planning to be challenge and may experience difficulty being as active as before. However, given some simple guidance, many of these challenges can be overcome.  

Here are a few tips to share with your older adult clients:

• Choose a mix of nutrient-rich foods every day from all the food groups to get more nutrients for fewer calories.
• Consume at least three servings of low-fat milk or milk products each day to ensure adequate intake of calcium and vitamin D.
• Make sure to eat foods high in protein with each meal and snack, such as lean meat, poultry, beans, eggs, milk, nuts and seeds.
• Stay hydrated by drinking fluids throughout the day. Water, low-fat milk, 100% fruit juice and decaffeinated tea are good choices.
• Consume foods high in fiber to help with digestive regularity, such as fruits, vegetables, whole grains, beans and nuts.
• Be active for at least 30 minutes per day doing activities that raise your heart rate, such as a water-aerobics class, dancing or walking.
• Do muscle-strengthening activities weekly. Use an elastic band or small hand weights.
• Stock up on the basics so that you always have food on hand for a healthy meal or snack.

In addition to these tips, we have also developed a new, two-sided downloadable handout, Healthier Eating & Physical Activity: Tips for Older Adults for you to use with your clients. This handout is perfect to distribute at a medical office, senior center, or even a health fair. I also suggest using this handout as an insert to our other free nutrition education booklets, such as Activity & Eating—Linking Together for Optimal Health and Fitness or The Calcium Connection—Healthy Bodies From One Generation to Another. By providing relevant and practical nutritional guidance to your older adult clients, you can help them achieve health and well-being as they age.

Ashley Rosales, R.D.

Project Manager

As the end of the year draws near, many people ponder over their options for New Year's resolutions. Many of the top five resolutions occur year after year. Why is this? Resolutions are set with the greatest of intentions, yet the majority are not accompanied by specific goals and action steps that lead to long-term behavior changes. With a little guidance, the right plan of action and realistic goals, you can help your clients achieve their health-related resolutions.  

Losing weight, eating healthier and being more physically active always seem to pop up as the most popular New Year’s resolutions. Yet, with all of the “quick fixes” promoted in the media, many people believe these goals can be achieved with a magic pill or program. As health professionals, we know that long-term weight loss and sustained healthy lifestyle changes occur slowly over time. Encouraging your clients to take small steps toward their goals will yield the greatest results. Our program booklet Activity & Eating—Linking Together for Optimal Health and Fitness can help your clients set realistic goals, overcome barriers and ultimately achieve positive lifestyle changes with regards to food choices and physical activity. This self-instructional booklet also focuses on nutrient-rich foods as the basis of a healthy diet. In a world where simpler is better, we can get caught up in giving “sound-byte” nutrition messages. Although well-intentioned, these messages are incomplete and may harm our clients more than help them. Take some time to read our monograph Unintended Consequences of Simplistic Dietary Recommendations: Good Advice Gone Awry? We also offer this timely information as an online Continuing Education Course.

Dairy Council of California wants to equip you with the right tools and information to help your clients achieve optimal health and well-being by providing you with effective and up-to-date resources, like the ones mentioned above. So this year, when your clients approach you with their resolutions to lose weight, eat healthier and be more physically active, you can set them on the right path to making those resolutions a reality!

Ashley Rosales, R.D.

Project Manager