Fats, Sugar and Salt

[Written by Peter Nielsen].
The massive amount of salts, sugars and fats in our diet has taken over health news this week, and it’s about time! Consumption of salty, sugary and fatty foods has skyrocketed in the United States. We now consume more than three times the amount of cheese than in the 1970?s — 33 pounds of cheese per year, along with 70 pounds of sugar and six pounds of salt!
Journalist Michael Moss’ new book Salt Sugar Fat: How the Food Giants Hooked investigates how food scientists design foods to specifically target our “bliss point” of sugar, salt and fat when creating new food products, and the damage that diets with an overabundance of processed food has caused to our national health. As shocking as this information may seem, Moss’ work follows the 1990 work of the past commissioner of the Food and Drug Administration, David Kessler. In his book The End of Overeating, Kesslert presents strong arguments that extremely high levels of salt, fat, and sugar in the American diet thus encourage us to overeat by stimulating the pleasure areas of our brains.
Reducing fats, sugar and salt in our diets is made more difficult by the ease of access to processed foods and busy schedules, but it’s vital to make the change to ensure a long, healthy life. A few rules to keep in mind are:
Reduce Fat Intake
• Eat less cholesterol by limiting egg yolks to 4 per week and reduce meat and poultry a to maximum of 6 ounces a day
• Reduce saturated fat intake of red meat, dairy products and saturated cooking oils
• Eat less trans fat found in stick margarine and shortening
• Limit total fat intake to less than 30% of total daily calories
Reduce salt intake
• Eat less canned and dried soups, fast foods, prepared meals, processed meats
• Keep away from canned sauces and vegetables, look for low-sodium labels.
Reduce sugar intake
• Eat more fruits, vegetables, multigrain breads, and cereals
• Eat at least 20-35 grams/day of dietary fiber from a wide variety of foods.
• Experiment with recipes by gradually reducing the amount of sugar by 1/4th then 1/3rd then 1/2.
• Use sweet spices—cinnamon cloves ginger or nutmeg—to bring out sweetness in baked goods.
Maintain a healthy weight
• Exercise at least 30 minutes on most days. Regular exercise improves control of blood sugar and is an important part of any healthy lifestyle.
• Always read the food labels for fat, sugar, and salt, and eat fresh foods rather than processed whenever possible.
• Choose healthy snacks for your munchie attacks!
Americans eat 1.2 billion pounds of the worst dietary offender — potato chip! The salt, the fat and high sugar content in the form of starch in potato chips create an immediate sense of pleasure, and it’s true — you can’t eat just one! So next time you reach for a chip, remember, a daily 1-ounce serving of about 15 chips contains about 160 calories and cause approximately 1.70 pounds of weight gain every 4 years. So, drop the chips and grab a piece of fruit!
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Walk Against Back Pain

[Written by Peter Nielsen].
At some point in their lives, 80% of Americans will suffer from back pain. It is the most common cause of job-related disability and is a leading contributor to missed work, costing Americans at least $50 billion each year in health care costs. Often, lower back pain goes away within a few days, but not all of us are that lucky! Now there’s good news if you or a loved one suffers from back pain!
New research shows that adopting a simple aerobic walking program that includes walking two to three times a week for a period of 20 to 40 minutes can be as effective to reduce lower back pain as strengthening rehabilitation programs that depend on specialized equipment in clinics. A walking regimen fits easily into a daily routine and offers people with back pain more control and more responsibility for their own health.
The study, published in the journal Clinical Rehabilitation, found that when people actively walk, the abdominal and back muscles work in basically the same way as when doing exercises that target those areas. Unlike muscle strengthening programs, which often call for specific equipment and can involve exercises that require expert supervision, and it is a simple activity that can be done alone.
The study included 52 patients with lower back pain who participated in a randomized control trial. At the onset of the research, participants were assessed for pain levels, feelings of disability, limitations on daily activities, and walking endurance. Half of the group completed a typical clinic-based muscle strengthening program, with two to three exercise sessions a week for six weeks. The other half completed a six-week aerobic walking program, walking two to three times weekly, starting with 20 minutes of walking and progressing to 40 minutes as their endurance improved. Both groups improved significantly in all areas, and the walking program was found to be as effective as clinical treatment. The walking program has the additional advantage of encouraging patients to follow an overall healthier lifestyle.
Spring will be here soon, what better time to take up a new walking program! It’s a great low-impact activity that lowers blood pressure, boosts brain and immune system functioning, and reduces stress. It can also save your back!
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Mediterranean Diet News

[Written by Peter Nielsen].
The Mediterranean diet has taken the spotlight in health news again, and the news is great for heart health! A new Spanish study found that a diet rich in olive oil, nuts, fresh fruits and vegetables is even more effective at helping people with high risks for cardiovascular problems avoid heart trouble than a low-fat diet.
The study included a five year follow-up, during which participants who followed a Mediterranean diet with an emphasis on olive oil or nuts had a 30 percent greater reduction of risk for a heart attack, stroke or death from cardiovascular disease. Participants on a low-fat diet also improved, but to a lesser degree. These finding were published Feb. 25 in the online edition of the New England Journal of Medicine. The results will also be presented this week at the International Congress on Vegetarian Nutrition in Loma Linda, Calif.
This study involved almost 7,500 men and women, whose ages ranged from 55 to 80 at the beginning of the study in 2003. Fifty-seven percent of the participants were women. Participants had risk factors such as type 2 diabetes, high blood pressure, obesity or high cholesterol, but no history of heart attacks or strokes. They were broken into three groups; a low-fat diet, a Mediterranean diet with a focus on nuts, and a Mediterranean diet that focused on olive oil. Both of the groups on the Mediterranean diet also ate plenty of fruits and vegetables, fish, and drank wine with meals. The nutritional regimen of the low-fat group included low-fat dairy, bread, potatoes, fruits and vegetables and lean fish. Oils, baked goods, nuts, red and processed meat and fatty fish were avoided for all particpants.
The results? A 30 per cent reduction in risk of heart disease for those on the Mediterranean diet over those on the low-fat diet! This is great, significant news, and if you’re not aware of the basics of a Mediterranean diet, this news should spur you on to learn more. Here are the basics:
• Food from plant sources, including fruits and vegetables, grains, beans, nuts, and seeds.
• A variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods.
• Olive oil as the principal fat, replacing other fats and oils.
• Consumption of low to moderate amounts of fish or poultry, a maximum of 7 eggs per week — including eggs used in food preparation.
• Fresh fruit as the typical daily dessert.
• If red meat is part of your normal diet, eat a maximum of 12 to 16 ounces of lean cuts per month.
• Regular physical activity at a level which promotes a healthy weight, fitness and well-being.
New studies on various low-fat and vegan diets are in process now, but for a tried and true, heart-healthy diet, Mediterranean is the way to go!
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Football-Soccer Footwear Traction Options

Surface and conditions be what they may, Nike can help you stay glued to the pitch.

Explore all the different field types and how cleat shape, configuration, outsole material and technology help determine what type of boot you need.

Nike Cleats

During a game of football a professional player runs an average of seven miles. One of the biggest benefits they want in footwear is comfort, provided in part by the outsole.

Nike Outsole Benefits


Dispersed cleat pressure increases comfort.


Players can get great grip on a variety of field surfaces.


During lateral movements such as cutting (or changing direction) from side-to-side, stability is key.

Cleat Types

The boot’s name includes the type of surface it is designed for. So if you know what you’ll be playing on most of the time, finding the right traction is easy.

Soft Ground (SG)

These outsoles are beneficial for fields that are wet, muddy and require the most traction. They are popular in areas where it rains a lot and are used most in northern Europe.
Most of the time you’ll see a six-stud configuration with the traditional screw-in studs.
With a screw-in stud, the entire stud is removed for easy replacement.

Firm Ground (FG)

In the United States firm ground is the most common surface for soccer games. Firm ground cleats are used on a field with short grass that may be slightly wet, but rarely muddy.
These use molded, conical- or blade-shaped studs, designed for comfort and enhanced traction.
The FG stud offers traction and comfort for firm ground cleats by dispersing cleat pressure evenly across the foot.
Structural elements—bars or plates—are also used to provide support, motion control and improved stability.

Hard Ground (HG)

Hard ground boots are popular in Japan and China. They are designed to provide traction on hard surfaces such as extremely dry grass, dirt or gravel.
These use a harder TPU compound for enhanced durability and typically feature slightly shorter, evenly dispersed studs for optimal pressure distribution.

Artificial Grass (AG)

Artificial grass boots utilize a unique stud configuration, featuring various heights for optimal traction and performance on artificial grass surfaces.
Cored-out (hollow) studs in the heel and forefoot reduce the overall weight of the cleat, enhance cushioning, and provide optimal comfort on the field.
The strategically placed shorter studs help provide a smoother transition during horizontal and vertical movements.

Versatract (VG)

Usually found in kids’ boots, Versatract outsoles feature rubber studs that deliver traction suitable for a variety of surfaces, from firm ground to turf. It’s one of the most versatile outsole options available.

Turf (TF)

Turf refers to synthetic-grass surfaces. Playing soccer on these surfaces requires less cleat penetration, which is similar to the needs of a hard ground cleat.
Turf cleats are designed to provide traction appropriate for play on very dry surfaces, hard dirt fields and dry artificial turf.
Cleats designed for this surface feature a solid rubber outsole with many small (5 mm or 6 mm), multidirectional “studs.”

Indoor (IC)

Indoor outsoles use non-marking materials such as gum rubber, durable, clear rubber and molded rubber to provide traction, flexibility and durability.
Indoor soccer shoes use pivot points, flex grooves and herringbone patterns for optimum movement and traction.
-Soccer Mom
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