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The Skinny on Cooking Oils

Cooking with oil doesn't have to be a fattening experience. In fact, a little fat can be good for you -- if you choose the right kind. The August issue of Mayo Clinic Women's HealthSource offers a guide to cooking oils.

In terms of calories, all oils are the same. They each contain 9 calories per gram. Don't be misled by oils that are labeled "light." The word only refers to the taste. Among cooking oils, monounsaturated oils are the best choice. When substituted for saturated fats like lard or butter, they can decrease LDL "bad" cholesterol levels without lowering HDL "good" cholesterol levels.

Olive oil is one of the most popular cooking oils thanks in part to the popularity of Mediterranean cooking. Olive oil burns at high temperatures, so never cook with higher than medium heat. Extra-virgin olive oil is the best bet for recipes that don't require cooking, such as dressings, marinades or dips. Olive oil comes in many varieties and brands and has a distinct flavor, so shop around for the one you like best.

Canola oil is great for sauteing and salad dressings when you want flavors of the other ingredients to come through. Safflower oil has a very low saturated fat, second only to canola oil. It's similar to olive oil and is used in stir frys or as a salad oil.

Sesame oil has the pronounced flavor of toasted sesame seeds. It's used in many Asian and Indian dishes. The flavor doesn't stand up well to heat, so use it in uncooked dishes or add it at the end of cooking. Peanut oil is also used in a lot of Asian foods. It's particularly good for stir frying or other techniques that require high heat.

Finally, walnut oil is high in alpha linolenic acid, one of the omega-3 fatty acids which are thought to be protective against heart disease. Walnut oil gives food a distinctive nutty flavor and is especially good on salads.

All of these oils are healthy additions to your diet -- in moderation. Remember that one serving of oil is only one teaspoon. Using a cooking spray made with one of the oils or an oil mister can help control the amount you're using.

Sharp Mind and Shaky Memory Could Predict Alzheimer's

Is your mind sharp but more and more, you are forgetful? It could indicate mild cognitive impairment, a specific type of memory loss where the ability to remember recently acquired information declines.

This disorder can be a strong early predictor of Alzheimer's disease and shouldn't be ignored, according to the August issue of Mayo Clinic Health Letter. Research has shown that 80 percent of people with mild cognitive impairment will develop Alzheimer's within 10 years.

If you are having trouble remembering dates, appointments and other important events, you may want to see your doctor. Though there is no specific treatment for mild cognitive impairment, your physician will likely want to see you regularly, perhaps every six months to a year, to check for changes. Some people with mild cognitive impairment may be candidates for emerging therapies. Clinical trials are currently examining antioxidants, anti-inflammatory drugs and estrogen as means to prevent the onset on Alzheimer's.

Bleeding After Menopause Can Indicate Cancer

Women who have unexpected vaginal bleeding or spotting should check with their doctor to determine the cause, according to the August issue of Mayo Clinic Health Letter.

It's especially important for women past menopause. In this group, bleeding is often related to:

• Endometrial hyperplasia (hi-pur-PLA-zhuh): This is an abnormal thickening of the uterine wall and may indicate a precancerous condition.
• Endometrial cancer: The highest incidence of cancer in the lining of the uterus occurs in women in their mid-60s. Abnormal bleeding from uterine cancer occurs early in the disease, when it is highly curable.

To help determine the cause of the bleeding, physicians often suggest an endometrial biopsy, a procedure similar to a pap smear. A biopsy instrument removes a sample of the uterine lining using suction or scraping. The sample is then examined under a microscope. In most instances, your doctor can do the biopsy during an office visit.

Additional tests might be indicated as well. Abnormal bleeding can occur for different reasons before and after menopause. Other reasons include menstrual irregularities, changing hormone levels, vaginal or cervical infections or complications of pregnancy.

Old Wives' Tales Meet Medical Fact

As a child, your mother probably made you wait an hour after eating before jumping in the pool. Her reasoning was that jumping in right away would cause stomach cramps. Well, she was wrong. According to the August issue of Mayo Clinic Women's HealthSource, many of these traditional beliefs, or old wives' tales, contain a kernel of truth, but others are simply folklore. Here's the truth about some of these age-old pieces of advice.

• Feed a cold, starve a fever. You always need nutrients and fluids when you're sick. Both colds and fevers can cause dehydration, so be sure to drink plenty of fluids and eat healthy foods that sound appealing.
• You'll catch a cold if you go outside with wet hair. Viruses cause colds. Wet hair, going out without a jacket or getting chilled won't make you sick.
• Carrots are good for your vision. Carrots are packed with Vitamin A, which is important for good eye health, but eating carrots in excess won't improve your vision. It may, however, give your skin an orange glow.
• You can't get pregnant during your period. Not true. Be sure to use birth control during your period if you don't want to get pregnant.
• Reading in dim light ruins your eyes. Poor lighting won't harm your eyes, but it can make them feel fatigued.

By the way, the American Red Cross says it's okay to take a dip after eating. However, if you're planning to swim vigorously, give your food time to digest just as you would before any other form of exercise.

Source

www.mayoclinic.com

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