Posted in food, Health, news

Eat Slower to Lose Weight

Another study has found eating too fast may lead to weight gain and metabolic syndrome.

In a recent study published in BMJ Open, researchers looked at 60,000 patients, analyzing their BMI and waist circumference and found 22,000, or 1/3 gobbled down their food at a fast rate. Those who ate at a normal speed were 29 percent less likely to be obese than the gobblers and those who ate slowly were 42 percent less likely to be overweight.  BMI and waist circumference were noted to be higher in the fast eating groups.

One reason for this is fast eaters may be more likely to consume more calories before they feel full. Their food choices may also be those that you can eat quickly (like a cheeseburger) rather than a salad that takes forever to get through.

Last year, researchers from Hiroshima University in Japan also found that those who ate their meals quicker were more likely to suffer from metabolic syndrome.

What is metabolic syndrome?

Metabolic syndrome is comprised of a group of risk factors that puts one at risk for heart disease, diabetes and stroke.  Any three of the following classify as one having metabolic syndrome:

  • Large waistline or apple shaped habitus
  • High blood pressure (over 130/80)
  • High fasting blood sugar (over 100)
  • High triglyceride level
  • Low HDL (good cholesterol)

Researchers looked at 1000 people in 2008 who didn’t have metabolic syndrome and rated them as slow eaters, normal eaters and fast eaters. Those who scarfed down their food were more likely to develop metabolic syndrome within 5 years.

Previously I discussed how our eating speed has helped fuel our obesity crisis.

***************************

Fast food has become the staple of many American and European diets and we’ve seen obesity rise.  True more people take public or private transportation to work over walking, and many have given up smoking every time they had a hunger itch, but the most popular reason for our waistline increase is fast food.  But is it the caloric content of the fast food that’s fueling the obesity epidemic, or the speed at which its ingested?

What is Fast Food?

According to the Merriam-Webster dictionary, Fast Food is “food that can be prepared and served quickly”.  A burger, shake and fries is considered fast food but so is a take away salad or sandwich.  It’s implied that fast food is a meal that is not made fresh but made previously and preserved such that it can taste fresh when needed to be served.

How Caloric is Fast Food?

According to CalorieKing, a McDonald’s Big Mac is 540 calories.  A large order of fries is 510 calories.  So a meal over 1000 calories is obviously not the healthiest choice.

But let’s return back to the sandwich alone.  While a Big Mac is 540 calories, CalorieKing finds Chick-Fil-A’s Cobb Salad (without dressing) 500 calories.  Bob Evans Restaurant’s Cobb Salad is 516 calories.

fast food.jpg

Now on the same site a Tuna Salad Sandwich (5 oz) w. mayo, 3 oz Bread is 679calories.

So are we becoming obese eating cobb salads and tuna salad for lunch just as one would eat a Big Mac?  We don’t know since people don’t study cobb and tuna salad eating consumers.  My guess is No.

Are we eating too fast?

Yes, and so fast that I believe it could be messing with our metabolism.

Think back to caveman days.  We had to chew.  And not on a soft sesame seed bun, but chew our meat.  Nuts and vegetables took a chewing as well.  Food was more scarce so it was savored and meals weren’t on the run while on a subway or at a stop light in one’s car.

Previous studies have shown that eating slowly and chewing it multiple times allow the body’s signals to trigger the satiety sensation sooner, hence one would eat less.

So gulping down a burger in 5 bites could be accomplished prior to the brain receiving the signal that it should be satisfied.

Now the metabolism issue.  Fast food could contain sugars, fats and preservatives that alter metabolism.  But eating on the run could cause metabolism issues in and of itself.

When a body senses that the food source is short-lived, unpredictable, and coming at a speed preventing proper absorption of nutrients, it may slow down metabolism to allow the body to make the most of what it has.  Eating a meal slow and methodical may be the most successful way to not only feel full but to eat less and lose weight.

I suggest a study be done looking at two groups of people eating the same food with the same caloric content but differing on the speed at which they eat it.

I suggest to you all to take an extra 15 minutes to complete your meal than what you’re accustomed to and determine if you see results after a few weeks.

Of course avoiding fast food would be the most beneficial for our weight but if you must eat fast food, eat it slowly.

 

                                                                                                         LearnHealthSpanish.com

                                                                                                         Medical Spanish made easy

Daliah Wachs, MD, FAAFP is a nationally syndicated radio personality on GCN Network, iHeart Radio and Board Certified Family Physician

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Posted in food, Health, news

California to Soon Rule if Coffee Causes Cancer

Last September we learned of a legal battle ensuing in California regarding the lack of warnings on coffee products when it comes to a cancer causing chemical that’s produced during the bean roasting process.

This week we learn that in the coming weeks a California state judge will weigh in and most likely be the deciding voice, as opposed to a medical organization, on whether coffee, and its acrylamide byproduct, cause cancer.

 

The Council for Education and Research on Toxics (CERT) wants coffee manufacturers, distributors and retailers to post warnings regarding the acrylamide content.

Proposition 65, The Safe Drinking Water and Toxic Enforcement Act, passed in 1986, requires businesses that expose individuals to toxic chemicals in the course of doing business to first give warnings to such individuals.

If they do not, they can be open to liability.

What is acrylamide?

Acrylamide is a chemical used in many industrial products that produce plastics, adhesives, food packaging and the treatment of drinking water.  It can also be produced when foods are heated, fried, baked, or roasted to above 120 degrees Celsius (248 degrees Fahrenheit).  In 2002 reports came out regarding acrylamide in french fries, and in 2013 the FDA issued guidance to the food industry on how to minimize producing the chemical.

Roasting coffee requires the beans to be heated to close to 450 degrees Fahrenheit.  This heat produces a chemical reaction between the amino acid asparagine and sugars resulting in the formation of acrylamide.

The amounts however are miniscule.  Much smaller than other modes of acrylamide exposure such as cigarette smoking and exposure at work when working in industries that use acrylamide such as plastics, food processing, mining, paper, agriculture and construction.

What can acrylamide do?

In rodents, acrylamide was found to increase several types of cancer. But the doses were 1,000-10,000 times greater than what the average human is exposed to.

According to the American Cancer Society, most of the studies done so far have not found an increased risk of cancer in humans. For some types of cancer, such as kidney, ovarian and endometrial cancer, the results have been mixed, but there are currently no cancer types for which there is clearly an increased risk related to acrylamide intake.

How do I decrease exposure?

As noted earlier, acrylamide can be in a variety of products we use throughout the day.  Large quantities, however, can be consumed through cigarette smoke, hence avoiding smoking is key.  Moreover, avoiding frying foods, especially starches, greater than 120 degrees Celsius/248 degrees Fahrenheit if possible.  Frying and or toasting to a light gold, rather than crispy dark brown color, may limit your exposure as well.

acrylamide.jpg

 

But keep in mind, numerous studies have found coffee drinkers to lower their risk of cancer, especially liver, uterine, prostate and mouth cancer.  However 4-6 cups had to be consumed in order for researchers to notice a benefit.

More research still needs to be done.  So while we wait for the verdict lets kick back with a cup of …..hot chocolate?

 

Daliah Wachs, MD, FAAFP is a nationally syndicated radio personality on GCN Network, iHeart Radio and Board Certified Family Physician

Posted in food, Health, New Year's, news

How to Cure Your Hangover

Happy New Year!  Let’s get you all feeling better.

 

Water

Hydrate people, hydrate.  Alcohol is a diuretic, which means it makes you urinate more and lose valuable fluid and salts. Water is the easiest, most tolerable, cheapest way to hydrate. Take it slow so you don’t vomit.  And not scotch and water.  Just water….

 

Eat something

An empty stomach is an irritable one.  While most sources say eat a “greasy breakfast”, I would recommend balanced breakfast with protein. Give the stomach acid something to chew on but make it easily digestible.  Remember the alcohol irritated your gut so you need to go easy on it. Baby steps, but healthy baby steps

Exercise

Take a short, brisk walk.  The adrenaline gets the blood pumping and can help with the headache.  The cool air outside will feel good when you inhale and some endorphins will release. This may help with your headache.

 

Drink some Sprite/Sports Drinks

Chinese researchers back in 2013 found Sprite to be the best hangover cure and even though we don’t have many other studies to back it up, the sweet and bubbly it provides makes your head and tummy feel better.

sprite.jpg

Sport’s Drinks add the salts you lost from alcohol’s diuretic features. Though many of us don’t like the taste, those who do find it a nice way to hydrate.

What is “hair of the dog”?

Originally it was a treatment to ward off rabies.  One would, after being bit by a dog, put a piece of dog hair on the wound.  A treating fire-with-fire strategy. It later was used for hangovers.  Treating a hangover with a chaser of alcohol was supposed to elevate moods and lessen the withdrawal.  To date there is not enough scientific support to recommend hair of the dog.

So what is a hangover?

It’s a constellation of symptoms that occur post-partying…..and include headache, muscle ache, nausea, anxiety, moodiness, wanting to avoid light and loud sounds, eye redness, thirst and dizziness, though some hangovers may have many more symptoms.

They could be caused by a variety of factors:

  • Dehydration – alcohol isn’t the best choice to replace lost fluids during a night of dancing, plus it causes increase in urination
  • Low blood sugar – caused by lack of good nutrition over the last 12 hours and enhanced by drinking alcohol
  • Poor sleep – let me guess, you didn’t get a good nice, cuddly, deep sleep for 9 hours once you came home
  • Irritated stomach lining – alcohol tends to do that and ticks off the pancreas as well
  • Acetaldehyde – a chemical converted from alcohol that has been postulated to make you feel nauseous and achy, either during its breakdown in the liver or after its metabolism
    • acetald
  • Cytokine production and release – seen in inflammatory states and can make you achy

Other theories suggesting lactic acid build up, withdrawal from drinking the night before, and congeners that are compounds that vary in alcohol types (red wine vs vodka).

For next time, how do you avoid the dreaded hangover?

Want to avoid a hangover?  Here’s how:

Firstly, try to avoid getting drunk.  Set your limits and stick to it.

Secondly, drink plenty of water throughout the night and once you get home.

Finally, don’t drink on an empty stomach to “speed up the buzz”. Your empty gut will absorb alcohol quicker so eat a good nutritious meal prior to partying.

Avoid popping antiinflammatories or Tylenol once you get home because your stomach and liver are already irritated from the alcohol and this may make matters worse.  But if any of the above “cures” don’t help, you may need to use these as a last resort.

Here’s to a great new year!!  Be well!!

 

 

                                                                                                         LearnHealthSpanish.com

                                                                                                         Medical Spanish made easy

Daliah Wachs, MD, FAAFP is a nationally syndicated radio personality on GCN Network, iHeart Radio and Board Certified Family Physician

Posted in food, Health, New Year's, news

Easy and Practical New Year’s Resolutions

Avoid making rash, general, insurmountable and unattainable New Year’s Resolutions…slow and easy wins the race.

Nothing is more of a buzz kill, enjoying the biggest party of the year, than the discussion of New Year’s Resolutions. Let’s be honest….what are these resolutions anyway?  They’re a promise to do the right thing in exchange for no one nagging us while we abuse ourselves over the holidays.  So it’s no wonder most New Year’s resolutions fail.  If your heart’s not it and if the goals aren’t realistic, resolutions won’t be met.

The most common (and commonly failed) New Year’s Resolutions are:

  1. To lose weight
  2. To stop smoking
  3. To drink less
  4. To make more money
  5. To spend more time with family
  6. To perform better at work
  7. To save more money
  8. To eat healthier
  9. To go to church/temple more often
  10. Get a boyfriend/girlfriend
  11. Spend less time on the internet/smart phone
  12. To watch less porn

Look how general and insurmountable some of these can be.  They’re too broad and if these were easy to do, you would already be accomplishing them.

So which New Year’s Resolutions can be practical and attainable?

Choose easy, finite, small discreet steps.  You’ll feel better since they are easier to accomplish.

talking-glass-bathroom-scale_19588_zoom0.jpg

  • Drink more water
  • Call your mother once a week – sorry, sorry, how about once a month…  better?
  • Lose 5 pounds in January.  Then try to lose 5 lbs in February…
  • Eat more vegetables
  • Take $20 a paycheck and put into savings
  • Make 7 pm – 8 pm playtime with the kids
  • Walk 10 minutes a day in January.  In February bring it up to 15 minutes, and so on
  • Plan the third Saturday of the month to be date night with your spouse
  • Go to church/temple more often – no short cuts here
  • Put out each cigarette after 1-2 puffs
  • Check your cholesterol, blood sugar, blood pressure, etc
  • Make an appointment for a physical
  • Plan a mid year vacation
  • Organize your desk at work
  • Walk the dog for an extra half hour on Sundays
  • Limit computer/phone time to 1 hour a day

savings

 

The list goes on.  But you see how making small, baby goals can build on themselves to the point where you will lose weight, eat healthier, save more money, preserve your relationship, perform better at work, etc.

Oh, I forgot one last important New Years Resolution….listen to more stimulating medical talk radio.  Tee-hee…..

Wishing you all a happy and healthy New Year!!!

 

                                                                                                    

Daliah Wachs, MD, FAAFP is a nationally syndicated radio personality on GCN Network, iHeart Radio and Board Certified Family Physician

 

 

 

Posted in food, Health

Christmas: What Your Pets Can or Cannot Eat

Above: Shakey-Boo taking advantage of distracted hosts

Christmas is coming and so are the in-laws.  So to avoid being outnumbered at the dinner table, we invite our pets.  But can pets eat table scrapings and leftovers from Christmas?

Let’s look at what they can and cannot eat.

Dogs

UZ.jpg

According to the American Kennel Club, dogs can eat the following (in moderate amounts):

  • Turkey, Chicken, Beef (remove all bones so they don’t get swallowed and perforate the gut)
  • Ham
  • Shrimp
  • Salmon
  • Eggs
  • Cheese
  • Peanut Butter
  • Bread (with no raisins)
  • Popcorn
  • Corn
  • Honey
  • Coconut

Avoid the following in dogs:

May be toxic; cause nausea, vomiting and diarrhea; kidney damage; pancreatitis due to high fat content, or intestinal obstruction

  • Onions
  • Garlic
  • Raw Dough
  • Avocado
  • Raisins
  • Grapes
  • Chocolate
  • Cinnamon
  • Ice cream
  • Almonds
  • Macadamia nuts
  • Alcohol
  • Nutmeg
  • Mushrooms
  • Energy drinks
  • Fatty/fried foods and even the fat trimmings
  • Artificial Sweeteners such as Xylitol

And watch their portions. They will eat and eat and eat and won’t keep a tally on what grandma, nephew and the neighbors threw at him.

Cats

snappy.jpg

Fluffy or Snappy (above) can eat – but again only in moderation:

  • Meat
  • Fish
  • Grains
  • Vegetables (though many stick their nose up at it)
  • Eggs
  • Butter

Avoid similar foods as with dogs due to toxicity and also (according to Vetsnow)

  • Alcohol
  • Raw fish and eggs
  • Dairy products
  • Coffee, tea and energy drinks

 

Fish

fish

Yes, some will bring Nemo to Christmas dinner.

It appears fish can eat many types of meat and vegetables, scrambled eggs and even cooked rice but be careful of toxins. fats and cooking oils.

Parakeet

parakeet

I don’t have any of these and if I did, I doubt I’d share my turkey with it.  But according to pethelpful.com, many fruits, vegetables, breads and nuts (chopped up without shell) can be eaten by birdie.

 

Wishing everyone a Happy Hanukkah and Merry Christmas!!!

 

Daliah Wachs, MD, FAAFP is a nationally syndicated radio personality on GCN Network, iHeart Radio and Board Certified Family Physician

Posted in food, Health, news

Gummy Vitamins and Multivitamins Found to Have Wrong Amounts of Essential Nutrients

An analysis by a consumer watchdog group found 80% of gummy vitamins to either give too much or lack essential nutrients needed to be consumed daily.

ConsumerLab.com compared multiple multivitamin brands, including tablet form, and found 46% of them to have inconsistencies in their vitamin and mineral content.  According to their website:

  • 12 multivitamins contained much less (as low as 24%) or much more (as high as 157%) vitamin A, vitamin D, folate from folic acid, and/or calcium than listed on labels.
  • Many supplements exceeded upper tolerable intake levels — possibly doing more harm than good.
  • Gummy vitamins were especially problematic: 80% failed testing
  • Four multivitamins in tablet form failed to break apart within the required time. One needed 3 hours to fully disintegrate, 5 times the time allowed — jeopardizing the absorption of its ingredients.

Gummy vitamins are especially popular due to their taste, ability to chew rather than swallow, and their optics as they look like gum drops.

According to Consumerlab.com, gummy vitamins are more difficult to manufacture with precision, hence discrepancies could potentially occur with vitamin content.  Moreover, in order to make a vitamin taste like candy, artificial fillers need to be utilized.  These could potentially alter nutrient content or give the consumer too much sugar.

This isn’t the first time vitamins, in their various forms, have been found to lack the accurate description of their nutritional content.

As cited above, consuming more vitamins and minerals than needed could cause potential health complications. And if vitamin tablets don’t dissolve properly once ingested, distribution of the vitamins and minerals can’t be accomplished correctly.

According to healthsupplementsnutritionalguide.com, the following is the Recommended Daily Allowance (RDA) for adults age 19 and up.

vitamin woman.jpg

NUTRIENT Male
19-50 Yrs
Male
>50 Yrs
Female
19-50 Yrs
Female
>50 Yrs
RDA Vitamins (Per Day)
vitamin A – retinol 900 µg 900 µg 700 µg 700 µg
vitamin C – ascorbic acid 90 mg 90 mg 75 mg 75 mg
vitamin D  #1 #5 5* µg 10* µg 5* µg 10* µg
vitamin E 15 mg 15 mg 15 mg 15 mg
vitamin K 120* µg 120* µg 90* µg 90* µg
vitamin B1 – thiamin 1.2 mg 1.2 mg 1.1mg 1.1 mg
vitamin B2 – riboflavin 1.3 mg 1.3 mg 1.1 mg 1.1 mg
vitamin B3 – niacin 16 mg 16 mg 14 mg 14 mg
vitamin B5 – pantothenic acid 5* mg 5* mg 5* mg 5* mg
vitamin B6 – pyridoxine 1.3 mg 1.7 mg 1.3 mg 1.5 mg
vitamin B12  #2 2.4 µg 2.4 µg 2.4 µg 2.4 µg
biotin 30* µg 30* µg 30* µg 30* µg
choline 550* mg 550* mg 425* mg 425* mg
folate – folic acid  #3 400 µg 400 µg 400 µg 400 µg
Recommended Daily Allowances for Minerals
calcium 1000* mg 1200* mg 1000* mg 1200* mg
chromium 35* µg 30* µg 25* µg 20* µg
copper 900 µg 900 µg 900 µg 900 µg
fluoride 4* mg 4* mg 3* mg 3* mg
iodine 150 µg 150 µg 150 µg 150 µg
iron 8 mg 8 mg 18 mg 8 mg
magnesium  #4 400/420 mg 420 mg 310/320 mg 320 mg
manganese 2.3* mg 2.3* mg 1.8* mg 1.8* mg
molybdenum 45 µg 45 µg 45 µg 45 µg
phosphorus 700 mg 700 mg 700 mg 700 mg
selenium 55 µg 55 µg 55 µg 55 µg
zinc 11 mg 11 mg 8 mg 8 mg
potassium 4.7* g 4.7* g 4.7* g 4.7* g
sodium  #5 1.5* g 1.3* g 1.5* g 1.3* g
chloride  #5 2.3* g 2.0* g 2.3* g 2.0* g

 

Food and Nutrition Board (FNB) Recommendations (#)
Food and Nutrition Board Recommended RDA Chart
#2 : As 10 to 30 percent of older people may malabsorb food-bound B12, FNB advises those older than 50 years to meet their Recommended Daily Allowances for it by consuming foods fortified with B12 or a supplement containing B12.

#3 : In view of evidence linking folate deficiency with neural tube defects in the fetus, FNB recommends that women capable of becoming pregnant consume 400 µg of folate from supplements or fortified foods, in addition to intake of food folate from a varied diet.

#4 : Men from 31 to 50 need slightly more magnesium (420 mg) than those from 19 to 30 years old (400 mg). Women from 31 to 50 also need slightly more magnesium (320 mg) than those from 19 to 30 years old (310 mg).

#5 : Adults over 70 years need slightly different levels of vitamin D (15µg), sodium (1.2g), and chloride (1.8g).

 

Recommended Daily Allowances for Pregnancy / Lactating Mothers
NUTRIENT Pregnancy
14-18 Yrs
Pregnancy
19-50 Yrs
Lactation
14-18 Yrs
Lactation
19-50 Yrs
Recommended Daily Allowances for Vitamins
vitamin A – retinol 750 µg 770 µg 1200 µg 1300 µg
vitamin C – ascorbic acid 80 mg 85 mg 115 mg 120 mg
vitamin D  #1 5* µg 5* µg 5* µg 5* µg
vitamin E 15 mg 15 mg 19 mg 19 mg
vitamin K 75* µg 90* µg 75* µg 90* µg
vitamin B1 – thiamin 1.4 mg 1.4 mg 1.4 mg 1.4 mg
vitamin B2 – riboflavin 1.4 mg 1.4 mg 1.6 mg 1.6 mg
vitamin B3 – niacin 18 mg 18 mg 17 mg 17 mg
vitamin B5 – pantothenic acid 6* mg 6* mg 7* mg 7* mg
vitamin B6 – pyridoxine 1.9 mg 1.9 mg 2.0 mg 2.0 mg
vitamin B12 2.6 µg 2.6 µg 2.8 µg 2.8 µg
biotin 30* µg 30* µg 35* µg 35* µg
choline 450* mg 450* mg 550* mg 550* mg
folate – folic acid  #3 600 µg 600 µg 500 µg 500 µg
Recommended Daily Allowances for Minerals
calcium 1300* mg 1000* mg 1300* mg 1000* mg
chromium 29* µg 30* µg 44* µg 45* µg
copper 1000 µg 1000 µg 1300 µg 1300 µg
fluoride 3* mg 3* mg 3* mg 3* mg
iodine 220 µg 220 µg 290 µg 290 µg
iron 27 mg 27 mg 10 mg 9 mg
magnesium  #6 400 mg 350/360 mg 360 mg 310/320 mg
manganese 2.0* mg 2.0* mg 2.6* mg 2.6* mg
molybdenum 50 µg 50 µg 50 µg 50 µg
phosphorus 1250 mg 700 mg 1250 mg 700 mg
selenium 60 µg 60 µg 70 µg 70 µg
zinc 12 mg 11 mg 13 mg 12 mg
potassium 4.7* g 4.7* g 5.1* g 5.1* g
sodium 1.5* g 1.5* g 1.5* g 1.5* g
chloride 2.3* g 2.3* g 2.3* g 2.3* g

 

According to healthsupplementsnutritionalguide.com, the following is the Recommended Daily Allowance (RDA) for infants and children.

NUTRIENT 0-6 mths 7-12mths 1-3 yrs 4-8 yrs
RDA Vitamins (Per Day)
vitamin A – retinol 400* µg 500* µg 300 µg 400 µg
vitamin C – ascorbic acid 40* mg 50* mg 15 mg 25 mg
vitamin D  #1 5* µg 5* µg 5* µg 5* µg
vitamin E 4* mg 5* mg 6 mg 7 mg
vitamin K 2.0* µg 2.5* µg 30* µg 55* µg
vitamin B1 – thiamin 0.2* mg 0.3* mg 0.5 mg 0.6 mg
vitamin B2 – riboflavin 0.3* mg 0.4* mg 0.5 mg 0.6 mg
vitamin B3 – niacin 2* mg 4* mg 6 mg 8 mg
vitamin B5 – pantothenic acid 1.7* mg 1.8* mg 2* mg 3* mg
vitamin B6 – pyridoxine 0.1* mg 0.3* mg 0.5 mg 0.6 mg
vitamin B12 – cyanocobalamin 0.4* µg 0.5* µg 0.9 µg 1.2 µg
biotin 5* µg 6* µg 8* µg 12* µg
choline 125* mg 150* mg 200* mg 250* mg
folate – folic acid 65* µg 80* µg 150 µg 200 µg
Recommended Daily Allowances for Minerals
calcium 210* mg 270* mg 500* mg 800* mg
chromium 0.2* µg 5.5* µg 11* µg 15* µg
copper 200* µg 220* µg 340 µg 440 µg
fluoride >0.01* mg 0.5* mg 0.7* mg 1* mg
iodine 110* µg 130* µg 90 µg 90 µg
iron 0.27* mg 11 mg 7 mg 10 mg
magnesium 30* mg 75* mg 80 mg 130 mg
manganese 0.003* mg 0.6* mg 1.2* mg 1.5* mg
molybdenum 2* µg 3* µg 17 µg 22 µg
phosphorus 100* mg 275* mg 460 mg 500 mg
selenium 15* µg 20* µg 20 µg 30 µg
zinc 2* mg 3 mg 3 mg 5 mg
potassium 0.4* g 0.7* g 3.0* g 3.8* g
sodium 0.12* g 0.37* g 1.0* g 1.2* g
chloride 0.18* g 0.57* g 1.5* g 1.9* g

 

Recommended Daily Allowances for Older Children (9 to 18 Years)
NUTRIENT Male
9-13 Yrs
Male
14-18 Yrs
Female
9-13 Yrs
Female
14-18 Yrs
RDA Vitamins (Per Day)
vitamin A – retinol 600 µg 900 µg 600 µg 700 µg
vitamin C – ascorbic acid 45 mg 75 mg 45 mg 65 mg
vitamin D #1 5* µg 5* µg 5* µg 5* µg
vitamin E 11 mg 15 mg 11 mg 15 mg
vitamin K 60* µg 75* µg 60* µg 75* µg
vitamin B1 – thiamin 0.9 mg 1.2 mg 0.9 mg 1.0 mg
vitamin B2 – riboflavin 0.9 mg 1.3 mg 0.9 mg 1.0 mg
vitamin B3 – niacin 12 mg 16 mg 12 mg 14 mg
vitamin B5 – pantothenic acid 4* mg 5* mg 4* mg 5* mg
vitamin B6 – pyridoxine 1.0 mg 1.3 mg 1.0 mg 1.2 mg
vitamin B12 – cyanocobalamin 1.8 µg 2.4 µg 1.8 µg 2.4 µg
biotin 20* µg 25* µg 20* µg 25* µg
choline 375* mg 550* mg 375* mg 400* mg
folate – folic acid  #3 300 µg 400 µg 300 µg 400 µg
Recommended Daily Allowances for Minerals
calcium 1300* mg 1300* mg 1300* mg 1300* mg
chromium 25* µg 35* µg 21* µg 24* µg
copper 700 µg 890 µg 700 µg 890 µg
fluoride 2* mg 3* mg 2* mg 3* mg
iodine 120 µg 150 µg 120 µg 150 µg
iron 8 mg 11 mg 8 mg 15 mg
magnesium 240 mg 410 mg 240 mg 360 mg
manganese 1.9* mg 2.2* mg 1.6* mg 1.6* mg
molybdenum 34 µg 43 µg 34 µg 43 µg
phosphorus 1250 mg 1250 mg 1250 mg 1250 mg
selenium 40 µg 55 µg 40 µg 55 µg
zinc 8 mg 11 mg 8 mg 9 mg
potassium 4.5* g 4.7* g 4.5* g 4.7* g
sodium 1.5* g 1.5* g 1.5* g 1.5* g
chloride 2.3* g 2.3* g 2.3* g 2.3* g

For more on this story see here.

Daliah Wachs, MD, FAAFP is a nationally syndicated radio personality on GCN Network and Board Certified Family Physician

Posted in Entertainment, food, Health, news

The Office Holiday Party: Do’s and Don’ts

Above John Shaffer and Daliah Wachs at a KDWN Holiday Party.

 

The work holiday party is one of the most anticipated events of the year.  Free food, free drink and for 4-6 hours you can be in the same room as your boss without any risk of being told “you’re fired”.  But…..many of us make mistakes, HUGE mistakes, while tipsy and letting our guard down could be the biggest career buster ever.  Plus, there are some missed opportunities the office Holiday party offers to make your overall work life better. So let’s get right down to it.

Don’t

1. Flirt with the boss

Your superior in any office setting should be the last one you try to cuddle up to.  Good management knows there is ALWAYS someone watching and, these days, recording on their phone, so they do not want to be seen in an uncomfortable situation, appearing to be flirting with you.  You can complement them, sure, but hands off!

2. Drink too much

This gets us all into trouble.  Yes the alcohol is usually free and a flow’n but this will lead to your downfall.  Your guard is down, you become flirty, you blurt out secrets, those that the whole team knows but would be never caught dead saying……and sometimes the clothes come off on the dance floor.  Please drink in moderation.

3. Drive drunk

Never, never, never plan on driving that night if you plan to drink.  Car Service, Uber, Taxi, designated drivers are a must.

4.  Let anyone tag you on Facebook

The next morning will be full of regret as it is, no need to cement it in infamy.

5. Skip on the whole soiree

Holiday season is swarming with good parties. And chances are there are two other parties calling your name that same night.  Make sure you hit the office party FIRST.  You can get too distracted or drunk at the other parties such that you never make it across town, safely.  Again, don’t drive if you plan to drink.

 

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6.  Take the mic

This is where I take a fall (as you can see above).  A microphone is sitting up on the stage, waiting, just waiting for someone to grab it and spout out some one liners.  I fear getting close to it until the head boss makes opening remarks. Then I feel the need to interrupt him and “take over from here”.  Let your boss have the mic.  He/She’s the head honcho, let them have their glory.  They’re paying for the party……

7.  Gossip

Never, never use this opportunity to gossip. That’s what the staff lounge is for.  It’s a positive night. Don’t bring negativity.

8.  Tell off the office bully

 

You may feel protected with all your work peeps surrounding you but one day he/she will get you alone and ….payback.  Instead wish them some holiday cheer…..may bring out the good in the jerk.

9.  Sleep with your coworker

 
Everyone is watching you so your hopes of secretly hooking up is already circulating social media.  If you want to begin a relationship that’s fine, but hoping its on the down low will never happen.  People at parties pretend to be distracted, but someone is always watching.

10.  Discuss work

 
Never, never, never discuss work at the office Holiday party.  And please don’t ask for a raise!!! Will never happen. Even if your boss is drunk, he will forget about it by the New Year.
 

11.  Don’t be quiet

Being anti-social is not the way to go either. Mix, mingle and look like you’re having a good time. Even if you’re not.  If you have to leave early due to boredom, blame it on diarrhea.  This may be the only party you EVER get invited to.

Do’s

1. Thank the boss and the planning committee

Even though they may roll their eyes at you as you complement them (since anyone volunteering for a planning committee in the first place probably isn’t your best bud at work), they secretly enjoy the complement.

2.  Get up and sing (if you can sing)

This is the only time your boss and team will see your other talents.  Sans beer bonging, show off your talents….dance moves, pipes, even fashion sense…. if you’re good.

3.  Let the boss know you’re happy at work

Don’t kiss up, but as you thank him, let him know you love your job.  This will be a take home message that can go a long way.

4. Tip the bartender

This is a no brainer.
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5. Have fun!!

It’s the holidays!  Let’s celebrate!! Truly the most wonderful time of the year!!!
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John Shaffer, Daliah Wachs, and Tom Humm

Daliah Wachs, MD, FAAFP is a nationally syndicated radio personality on GCN Network and Board Certified Family Physician