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Health digest for Feb. 12, 2013
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((with juiceF12.jpg; no cutline)) CHECK IT OUT Feeling the squeeze Is juicing -- pulverizing creative combinations of fruits, vegetables and herbs either in a blender or special juicing machine -- really the key to a healthier diet? Here are some pros, cons and pointers from some of the nation's top nutrition experts: Pros -- Juicing can be a shortcut to a more nutritious diet. You'd have to eat about eight carrots to get the amount of cancer-fighting carotenoids found in one cup of carrot juice, and 10 cups of spinach to get the amount of heart-healthy folate found in a single cup of spinach juice, said registered dietitian Kelly Morrow, of Bastyr University's Center for Health in Seattle. -- Juicing can help the body's natural detox process. All plants, whole or juiced, contain nutrients that help your body rid itself of toxins. -- Juicing can fill in the gaps for people with digestive issues. Concoctions made in a juicer "can be helpful for people who simply cannot tolerate high-fiber diets -- those with inflammatory bowel disease or irritable bowel syndrome, or who have had gastric bypass surgery," Morrow said. Cons -- That lack of fiber, though, could be a minus for others. Juicing could sabotage efforts to control blood sugar or lose weight. One way around it: Combine both juices and whole foods in a blender, suggested Cherie Calbom, author of the "Big Book of Juices and Green Smoothies." -- Juicing can make it easy to over-do it on sugar. The juices of fruits and even vegetables like carrots and beets are relatively high in sugar, noted Blum, so use mixes of mostly vegetables. -- Juicing can be pricey. A large glass of homemade juice will run around $3, depending on the ingredients. A good juicer that's easy to clean, such as The Juice Master Pro, costs about $200. Juicing advocates suggest using organic produce to avoid toxins, which can put even more pressure on your pocketbook. -- GateHouse News Service ((with gfruit.jpg; no cutline)) TRY THIS Valentine's Day on a plate: Choose foods rich in color for nutritional boost Red is the color of the month with Valentine's Day's hearts and roses, but it also signifies good nutrition when found naturally in food. Natural pigments of foods are indications of its nutrients, principally in plant foods. Pigments offer visual clues about various health-promoting plant compounds called phyto-chemicals. By eating a variety of fruits and vegetables from each color group, you have a better chance of getting a variety of antioxidants, vitamins, minerals and other healthy compounds. When you see red in fruits and vegetables it's a sign these foods contain the compounds lycopene and anthocyanin. Classified as antioxidants, these guys are associated with promoting heart health, protecting cells from damage, improving memory function, aiding blood sugar control and lowering the risk of certain cancers. Reddish-orange tones in foods such as red peppers and tomatoes are an indication that beta-carotene, another potent antioxidant, also is in the healthy mix. Generally, foods with darker pigmentation are richer in antioxidants, so a ruby red grapefruit would be higher in antioxidants than a yellow grapefruit. Anthocyanins also are found in reddish-blue foods such as grapes, red cabbage, radicchio, red onions, red-skinned and purple potatoes. So enjoy all the shades of red. The red-hued phytochemical lycopene is actually better absorbed after it's cooked. So marinara sauce, stewed tomatoes, tomato soup and even ketchup contribute to a heart-healthy diet. -- McClatchy Newspapers IN THE Q-C Trinity educates on behavior modification and weight loss Trinity Regional Health System will host "Behavior Modification and Weight Loss," from 6 to 7 p.m. Feb. 12, at Trinity Bettendorf, 4480 Utica Ridge Road. Wellness specialists Jeni Tackett and Stacia Carroll will explain how changing some behaviors can lead to weight loss. Ms. Carroll will explain how to select and effectively implement a strength training program.According to the Centers for Disease Control and Prevention, strength training can provide up to a 15 percent increase in metabolic rate, which is helpful for weight loss and long-term weight control. The class is free, but reservations are recommended by calling (309) 779-2993 or emailing garetsbe@ihs.org. 
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Today is Sunday, May 19, the 139th day of 2013. There are 226 days left in the year.
1863 -- 150 years ago: The Rt. Rev. Harry I. Witherspoon, D.D. Bishop of Illinois, willpreach in Trinity (Episcopal) Church, in this city this evening.
1888 -- 125 years ago: At 1 o'clock yesterday afternoon the Mississippi River flooded itsbanks at Rock Island, destroying the warehouse of the Rock Island Lumber companyand damaging the Lumber Company and arsenal power plant. Total loss isestimated at $100.000.
1913 -- 100 years ago: Residents of South Rock Island township are circulating a petitionfavoring the annexation of that area to the city of Rock Island.
1938 -- 75 years ago: Mrs. Thomas Ackles, of Rock Island, has been elected president ofthe Playcrafters for the next season. She succeeds Warren Leonard.
1963 -- 50 years ago: Some 8,000 people filed through the gates of Rock Island Arsenal on Saturday to view a display of a part of the nation's armed strength. The occasion was theannual observance of Armed Forces Day.
1988 -- 25 years ago: Willis Kuschmann, of Moline, who already has won his laurels as oneof the most artistic men in the Quad-Cities area, has a new hobby. He is deeply involvedin miniature railroading. At the age of 88, when many other seniors are dozing in theirchairs or sitting before the television, Mr. Kuschmann is planning and working on hiscollection.
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