North Central Family Connections
Spring 2003

Heart Disease and Women

Heart disease is the leading killer of women in Pennsylvania. One out of every three women in the state is affected by the disease, and over 6,600,000 women alive today have a history of heart troubles.

The fallacy is that men have a concession on heart disease, but it is very much a women's problem. The warning signs for heart disease for women are not the same as for men. Many women have heart disease for many years and do not experience any warning signs. Warning signs can be as subtle as indigestion, nausea, and back pain.

Women at risk often have a history of hypertension, obesity, high total cholesterol, smoking, physical inactivity, insulin resistance and type 2 diabetes. Be sure to discuss your risk of heart disease with your primary care physician.

What is Body Mass Index?
By Laurie Weinreb-Welch, Extension Educator, Clinton County

What is Body Mass Index?

Body Mass Index (BMI) is one of the most accurate ways to determine when extra pounds start to become heath risks. This replaces the old height and weight charts we used to see at school and at the doctor's office. BMI is a measure that takes into account a person's weight and height (just like the old charts), but uses it to gauge body fat.

How do I calculate my own BMI?

There are 2 ways to calculate your BMI. The easiest is to find a BMI calculator (chart in a paper form or electronic via the internet or electronic device). There is a manual way to calculate your BMI with a simple equation:

• Divide your weight (in pounds) by your height (in inches) squared
• Multiply the results of step one by 705

For example: if you are 5 foot 3 inches (63 inches) and weigh 138 pounds, the equation looks like this:

BMI= (138/ (63 x 63) x 705=24.5

• Over 45 years old
• Overweight or obesity
• African American, Hispanic, Pacific Islander or Native American
• A close family member has it
• Had diabetes when you were pregnant
  

What do the numbers mean?

• BMI<20 Underweight
• BMI 20-25 Normal
• BMI 25-30 Overweight
• BMI>30 Obese

How do the numbers relate to my risk for Chronic Diseases?

How Can I reduce my BMI?

• Lose weight slowly (about ½ -1 pound a week)
• Choose low fat foods
• Eat a variety of foods
• Eat from the food pyramid
• Engage in regular physical exercise

The number of people in the US who are overweight has increased in the past two decades. It is estimated that one-third of adults and one-fourth of teenagers are overweight. Obesity is a primary risk factor of many serious disease including heart disease, stroke, cancer and diabetes. Obesity is one of the most significant and preventable causes of disability among adults.

Learn what your Body Mass Index is and your risk factors from developing some of these diseases.
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U.S. Savings Bonds
By Robin Kuleck, McKean County Extension Educator

The U.S. Treasury Department issues three separate types of Savings Bonds, EE, I and HH. When you buy bonds, you are making a loan to the federal government. Several recent changes have been implemented as a result of prolonged low interest rates.

The minimum holding period for United States Savings Bonds Series EE and I issued after February 1, 2003 is extended from six to twelve months to prevent purchasers from taking advantage of the current spread between savings bond returns and historically low short-term interest rates by cashing in bonds after six months. The minimum holding period is the length of time from issue date that a bond must be held before it is eligible for redemption.

Series HH savings bonds issued after January 1, 2003, will earn 1.5 percent interest for their initial 10-year maturity period. The new rate replaces the 4.0 percent rate effective since March 1, 1993. The change is being made to better align the effective return on savings bonds with marketable security yields. The 1.5 percent rate also applies to older HH bonds that enter into an extended maturity period on or after January 1, 2003.

If Series HH bonds with issue dates prior to January 1, 2003, are less than 10 years old on that date, they retain their current interest rates until the end of their 10-year initial maturity period. If the bonds entered their 10-year extended maturity periods before January 1, 2003, they retain their current interest rates until final maturity (20 years after date of issue) when they stop earning interest.

HH bonds are current-income securities issued only in exchange for Series E or EE bonds with current redemption values totaling at least $500 at the time of exchange. HH bonds are issued in denominations of $500, $1,000, $5,000 and $10,000. Interest is paid semiannually to an owner-designated account at a commercial bank or savings institution. To be eligible for exchange, E and EE bonds must be at least six months old but not more than one year past final maturity.

More information on the terms and conditions applying to savings bonds can be found at

More information about United States Savings Bonds can be found on the website: http://ww.savingsbonds.gov. Request the Publication: U.S. Savings Bonds: Saving for Your Future from your Cooperative Extension Office for additional details.
This publication is available in alternative media on request.

How to Feel Full on Fewer Calories
By Barbara Miller, Elk-Cameron Extension Educator

Are you looking for a way to eat that satisfies hunger with fewer calories? Try "Volumetrics." Developed by Penn State Nutrition Professor Dr. Barbara Rolls, it's based on the premise that most people eat about the same portion of foods each day. By lowering the calories in each portion, you eat fewer calories and feel just as full.

#1 Reduce the Fat
Cutting the fat cuts calories since fat has more than twice the calories of protein and carbohydrates (starches, sugar, grains). Try a baked potato with fat-free salsa instead of butter or sour cream. Or, make a sandwich moist with lettuce, tomato or mustard rather than butter or mayonnaise.

#2 Add Water
Water dilutes the calories in a food. Choose foods with high water content like vegetables, low-fat or fat-free milk, fruits, soups, etc. Try a broth-based soup for an appetizer or a chunky vegetable soup for a main course. (Limit high fat cream soups.) Research showed that women consumed about 100 calories less at lunch after eating soup. Plus they didn't feel hungry later or eat more at dinner to make up the difference. Note: Water in food (like soup) is more filling than as a drink. Water satisfies thirst, but not hunger.

#3 Increase the Fiber
Fiber provides bulk without a lot of calories. Only plant foods have fiber, so eat lots of fruits, vegetables, whole grains, and dry peas/beans. Instead of juice, eat the whole fruit, with the skin, such as an apple. It takes longer to chew and will fill you up more.

#4 Add Vegetables and Fruits
They'll provide water and fiber. Add diced red apple, oranges, grapes, green pepper, carrots, etc. to cole slaw. Add extra onions, beans, green peppers to chili. Then add extra tomato juice and turn it into soup!

Transform a Pizza
Use lean Canadian bacon, instead of pepperoni. Top with fresh veggies and part-skim Mozzarella Cheese.

Bigger Portions for Fewer Calories

• 100 calories = 1/4 cup raisins OR 2 cups grapes (grapes have more water)
• 100 calories = 10 large jelly beans OR 2 3/4 cups fresh strawberries (berries have more fiber/water/fruit)
• 150 calories = 1.7 ounces pork sausage OR 4.8 ounces baked perch fish (fish - less fat)
• 160 calories = 1/3 cup regular granola OR 1 2/3 cup bran flakes (bran has more fiber, less fat)
• 200 calories = 1 cup cream of broccoli with cheese soup OR 2 1/2 cups vegetable soup with beef broth (veggie soup - more veggies, less fat)
• 400 calories = 1 1/2 cups Spaghetti Alfredo OR 3 1/2 cups Spaghetti Primavera (more fresh veggies; less fat due to a red sauce, not cream sauce).

Reduce Your Stress Level
Andrea Bressler, Extension Educator, Clearfield County

In certain circumstances and at certain stages of life, women consistently report feeling more stress than men do. Some explanations include the many roles that women play - spouse, mother, housekeeper, employee, caregiver, etc.

Although stress is never listed among the top 10 causes of death in America, it's linked to many illnesses. Listed below are three suggestions proven to reduce stress in your life. Why not select just one and give it a try - you can only reduce your stress level!

Eat a healthy diet and take a daily multivitamin. Eat plenty of fruits and vegetables, choose whole grains more often than refined grains (like white rice and white flour) and watch your fat intake. Make sure the fats you eat are healthy ones, such as those found in cold-water fish, canola and olive oils, and nuts.

It's also important to avoid deficits in calcium, zinc, iron, magnesium, folic acid, and vitamins B6, B12, and D. These nutrients affect your energy, bones, heart, mental acuity, and mood. Taking a daily multivitamin and mineral supplement is cheap insurance that you'll get the basic vitamins and minerals you need.

Exercise. Start with a walk. Research has shown that 30 minutes of brisk walking five to seven days of the week can lower a women's risk of heart attack and stroke. Heart disease continues as the #1 killer of American women and men. Exercise can also help counter weight gain, lower blood sugar levels, and activate genes that help clear fat and sugar from the blood-stream.

If you're already getting in 30 minutes of walking per day, try adding yoga, tai chi, or another form of relaxing physical activity to your weekly schedule. Or consider getting 60 minutes of walking or other exercise per day for additional health benefits and to reduce the risk of weight gain.

Make time for yourself. Life will always have its ups and downs and stressful times. On these occasions, it is wise to say no to unnecessary obligations. The last months of the school year are such busy times, don't feel the need to take on additional tasks or responsibilities.

Once you find a few extra minutes for yourself, you can listen to music, call a friend, read a book, or practice relaxation. If your time is short, try several quick deep-breathing exercises.
(Source: Harvard Women's Health Watch, January 2003.)

Home Workshop Wiring Check-Up
By Robin Kuleck, McKean County Extension Educator

Did Santa leave a power tool under your tree? As time passes, we seem to accumulate more and more power tools throughout the house, and the workshop. To prolong the life of your power tools and for your safety, plan to conduct a safety audit of your home workshop's electrical wiring system to identify and rectify small problems before they become big ones.

Service Panel - Workshop circuit breakers should be 20 amp - two 20 amp circuits dedicated to your home workshop should be adequate. Consider installing a separate sub panel if your shop is a distance from the main service panel, or if you regularly run two or more pieces of equipment simultaneously.

Branch circuits - Many workshops are located in unfinished rooms where exposed wiring is unprotected. Upgrade to armored cable such as BX. Check the wire's insulation to assure 12 gauge to handle 20-amp circuits. For extra safety, put the shop lights on a separate dedicated circuit so in the event of a circuit trip by a tool - you're not left in the dark. A 220-volt circuit is suggested for power tools with motors rated for 220 volts as they draw less current.

Surge Protection - When motors are turned on and off, they create voltage surges that can channel back into other wiring. Installing a panel-mounted surge protection device can reduce this problem.

Outlets and Switches - upgrade from residential to industrial or hospital grade outlets and receptacles because of the increased likelihood of damage from flying debris. On the workbench area install outlets every 2 to 4 feet and use metal boxes and wall plates. Other outlets should be placed at a 4-foot height unless local electrical building codes differ.

Extension cords - you know this is a big no no, but some of you do it anyway - using extension cords as permanent wiring. Replace instead of repairing damaged extensions. Use the appropriately rated cord for the tool. Coiled extension cords can build up heat and cause fires. Extend cords when in use.

Personal Protection - Install a Ground Fault Circuit Interrupter (GFCI) receptacle as the first outlet in a circuit to protect from electrical shock along the entire circuit.
Source: Helpful Hints on Home Electricity from the Leviton Institute. Vol. 6.

About Food Safety
By Richard Kralj, R.D., L.DN, Food Safety and Nutrition Extension Agent

Below are some questions about food safety and the answers I have provided.

Question: Is the green under the potato skin toxic?

Answer: Yes, if eaten in amounts that exceed safety guidelines. The substance that appears as a green shade under the skin and in the eyes of potatoes is an alkaloid called solanine. It is a natural pesticide that protects the potato plant as it grows. Solanine has a bitter taste and its level is increased in potatoes that are sunburned or blighted. Eyes of the potato and green patches on and below the skin should be trimmed away. Consequences of solanine toxicity can range from a minor upset stomach to a serious illness.

Question: Can I eat foods that have mold on them?

Answer: No, Most food items that have mold growing on them should be discarded because some types of molds are toxic releasing aflatoxins. Consequences of aflatoxin toxicity can result in severe allergic reactions in some individuals. Aflatoxins are also carcinogenic in nature. Long time exposure has been found to cause liver cancer.

Question: Are all grilled foods possible carcinogens?

Answer: The charring - or "black stuff" on grilled meats contains possible cancer causing compounds called heterocyclic aromatic amines or HAA's. Although the research is inconclusive, it is best to avoid charring meat, poultry and fish on the grill.

Question: Is aluminum cookware safe to use?

Answer: More than half of all cookware sold today is made of aluminum. Most of the pieces of aluminum cookware are coated with nonstick finishes or hardened. The amount of aluminum leached in food from cookware is relatively minimal compared with the amount we ingest from other sources such as baked goods made with baking powder or animal foods. Many of the over-the-counter medicines contain aluminum. Antacids are the largest carrier of aluminum. Researchers conclude there is no direct connection that aluminum may cause Alzheimer's.

This publication is available in alternative media on request.

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