August 2002

Want to Stay Sharp? Include Cereal or a Multivitamin in Your Morning Meal

If you’re grabbing a muffin or bagel for breakfast on most days of the week you may be missing out on an important vitamin. Vitamin B12 is found primarily in meat, eggs, and dairy products. Yet, because B12 is bound tightly to protein and requires adequate stomach acidity to be broken down, adequate absorption of this vitamin in its natural form doesn’t always occur. Aging and acid-blocking drugs further hinder B12 absorption. A recent study led by Dr. Katherine Tucker of Tufts University found that low blood concentrations of vitamin B12 were common among adults in Massachusetts over the age of 60 years, and that elderly Hispanics of Caribbean origin were more likely to be B12 deficient than were non-Hispanic whites.

The study, which appeared in the Journal of Nutrition, also showed that those who did take supplements with B12 or ate cereal more than four times per week were significantly less likely to have low levels of B12. The form of vitamin B12 found in supplements or fortified foods is more easily absorbed by the body than that found naturally in foods. An earlier study conducted by Dr. Tucker at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts showed that low B12 concentrations affected adults of all ages, not just the elderly. Early effects of a vitamin B12 deficiency are decreased memory, reduced sensation in the limbs, and balance disturbances; left untreated, this can progress to irreversible nerve damage associated with peripheral neuropathy and cognitive decline. Low vitamin B12 concentrations are also associated with the accumulation of homocysteine, a major culprit in the development of heart disease. So what’s the best way to ensure adequate B12 concentrations? For most people, use of multivitamins or regular consumption of B12-fortified foods, such as breakfast cereal, appear to protect against deficiency.

One Size Doesn’t Fit All

Personal training, once considered a luxury reserved for the wealthy, has now become accessible for many. Approximately 5.3 million Americans have chosen to invest in a personal trainer and doing so has its rewards — as long as you have done your homework. The Tufts Health & Nutrition Letter recommends thoroughly researching your trainer’s certifications and educational background as the personal training industry is widely unregulated. One health club may hold its trainers to a very high standard, requiring certification and CPR training, whereas others may not have such a high standard (or any requirements for trainers at all). Two of the many organizations that offer trainer certification are The National Strength and Conditioning Association and the American College of Sports Medicine. Finding the best trainer for you will take a little legwork. Start by asking friends or colleagues who have similar fitness goals for referrals. If you already exercise at a health club, several good trainers may be available free of charge or on a fee for service basis. Many certified professional trainers also advertise their services in the yellow pages, but it”s always a good idea to ask to see a copy of the trainer”s certification.

Tufts University certified strength and conditioning specialist Jennifer Layne, M.S. recommends the following steps when determining if a trainer is right for you.

• Talk with the trainer over the phone and ask him or her some questions, then set up a time to meet and discuss your goals. A good trainer will use this opportunity to interview you and discuss your health and fitness goals. This may come free of charge, but not always.
• Tailor your training to meet your needs. Consider scheduling two to three appointments in close proximity to one another, then assess what works best for you. Do you need someone on a regular basis or can you get by with a session once every two weeks or once a month?
• Be wary of internet-based personal training. Much of the value of personal training comes from teaching the correct technique and correcting when needed. This type of teaching and supervision is extremely difficult to accomplish remotely.
• Be cautious of trainers who insist that you pre-pay for a large numbers of sessions at a given time. Many trainers will have you pay at the end of the session.
• Personal trainers should not be giving you nutrition advice unless they are also a registered dietitian (RD). A good trainer will be able to refer you to a RD if you have questions or concerns.
• Last, it’s always important to speak to your physician before starting any exercise program.

Where Do Summer Calories Hide?

What could be more refreshing on a hot summer day than an icy cool beverage? That depends on your beverage of choice. According to the Tufts University Health & Nutrition Letter, finding out how many calories are in the type of cold drinks available at local coffee bars or outlets of national chains just might make you sweat. An example the Tufts Health & Nutrition Letter editors came across is the Dunkin’ Donuts medium Coffee Coolatta, which has 555 calories and 15 grams of saturated fat. Make that a Vanilla Bean Coolatta and the calories shoot up to 660, while the saturated fat grams increase to 22.5. For most people, both of these drinks provide more than a quarter of their daily calorie requirement — essentially an entire meal, and the medium Vanilla Bean Coolatta actually exceeds the daily saturated fat allowance. Larry Lindner, editor of the Tufts Health & Nutrition Letter, stated in an interview that “these beverages should be thought of as a treat, not just thirst quenchers.” Lindner added, that while plain iced coffee is fine, if the drink starts with an Italian or fanciful name, chances are you should put it in the dessert category.

Even juices can pack calories. The editors report that a 16-ounce bottle of Nantucket Nectars Mango Banana Carrot Juice contains 310 calories, while a 15.2-ounce bottle of Fresh Samantha Mango Mama has 260 calories. The main challenge with these juices, as with all of these beverages, is the serving size. Ask a dietitian, and he or she will tell you that a standard serving of juice is six ounces, making these bottles of juice 2 to 3 portions each. Thus, one way of lessening the caloric load of these drinks is simply to decrease the amount consumed. For instance, the medium Coffee Coolatta from Dunkin” Donuts can be shared by four, giving each person a six-ounce portion to savor for a quarter of the calories. Recognizing that sharing is not always realistic, another way to slash the calories is by substituting skim or low-fat milk for the standard whole milk or cream contained in most of these drinks. This can make a huge difference — often reducing the calories by half and bringing the fat content close to zero.

A Selection of Popular Summer Thirst Quenchers*

Note: These figures represent how the beverages are served if you don”t specify that you want them made with low-fat or skim milk.

• * This chart was reproduced from the Tufts University Health & Nutrition Letter, August 2002
  
• ** Someone following a 2,000 calorie diet should consume an average of no more than 65 grams of fat per day.
  
• *** Someone following a 2,000 calorie diet should consume an average of no more than 22 grams of saturated fat per day.
  
• **** Dunkin’ Donuts provides nutrition information on small beverages only. We used these figures to arrive at the calories and fat in the large and medium sizes.
  
• ***** Starbucks provides nutrition information on medium beverages only. We used these figures to arrive at the calories and fat in the large and small sizes.