HEALTH NEWS & S.H.E.-FRIENDLY LINKS: Let's share what we find!

[SSKatie]

Let's share info here about nutrition, new research we find, links to helpful sites, and such. graemlins/thumbup.gif

[ February 17, 2004, 10:24 AM: Message edited by: SSKatie ]

[Tinatulips]

I recieve a tip from www.realage.com (http://www.realage.com) and have learned so much from it. I haven't read the book.

[TJ'smom]

I'm in the process of reading the book, Good Carbs vs. Bad Carbs, by Maggie Greenwood-Robinson, PhD. and it is LOADED with helpful, scientifically-based information. I bought it at Wal-Mart for $6 and it's been a terrific source of healthy information!
I recommend it to everyone!
Your fiber-loving buddy,
Patty

[Paris Madeleine]

5 Foods to Add to Your Diet (http://www.ivillage.com/diet/experts/wlcoach/articles/0,,221846_244431,00.html) by Jonny Bowden.

[Plinda]

This calculation in a recent Prevention magazine was a real eye opener for me. To determine how many teaspoons of sugar (or equivalent) are in an item divide the #of Sugar grams by 4.2.

[SSKatie]

Thanks, Plinda! smile.gif

[Maple]

I've got the Good Carb cookbook by Sandra Woodruff, M.S., R.D. The nutritional expert settles the confusion about carbs and offers the latest scientific findings on the carbohydrates and the glycemic index (GI)

[ February 19, 2004, 10:27 PM: Message edited by: Maple ]

[Paris Madeleine]

Originally posted by Maple:
I've got the Good Carb cookbook by Sandra Woodruff, M.S., R.D. The nutritional expert settles the confusion about carbs and offers the latest scientific findings on the carbohydrates and the glycemic index (GI) I have this out from the library now! It's very helpful and contains a lot of really good recipes.

[CathyJ]

I just bought The Good Carb Cookbook, too! It just arrived yesterday from Amazon, so I haven't had much time to look at it, but it looks like it'll be good. The recipes I glanced at sounded reasonable, anyhow.

Cathy

[jfboots]

Just picked up the new WW magazine yesterday. There's a small article about the different kind of peppers, green-red-yellow. It states that one yellow pepper contains five times more vitamin C than an orange !!! OMG!! I always buy the green (just prefer the flavor), but from now on I will grab some yellow ones. Wonder if the nutitional value decreases if cooked??
Norma
graemlins/wave.gif

[luv2lose]

Functional Foods Carry Even More Than the Labels Say

Marine Corps (http://marinefeatures.subportal.com/fitnesslink/nutrition/funcfood.html)

You probably study nutritional labels on foods -- consumer surveys indicate that we're really paying attention to them, and increasingly, we’re shopping accordingly. But increasingly also, food scientists are discovering important nutritional elements beyond the vitamins, minerals, protein, fat and fiber listed on labels. In other words, a lot of our "best" foods are better than we thought.

Within the past half-decade, scientists have identified the presence of various "bonus elements" in an ever growing list of foods. They have even devised a category, called Functional Foods, and established a program for the scientific study of them -- the University of Illinois Functional Foods for Health Program. "Functional foods," reports the International Food Information Council Foundation (IFICF), "usually refers to foods containing significant levels of biologically active components that impart health benefits beyond basic nutrition. These components are often referred to as phytochemicals -- meaning plant chemicals."

Studies from around the world -- the University of Illinois; Harvard and Johns Hopkins Schools of Medicine; Catholic University of Louvain, Belgium; U.S. Department of Veterans Affairs Medical Center; University of California- Berkeley School of Public Health; Pennsylvania State University; and Beijing College of Traditional Medicine, China, to name a few -- have been constantly adding to the list foods which serve up a lot more than vitamins and good taste.

YOGURT, COTTAGE CHEESE
Contain: Bifidobacteria
Benefit: May enhance function of gastrointestinal system


COLES (Broccoli, cauliflower, broccoli, brussels sprouts, cabbage)
Contain: Indoles
Benefit: Protect against cancer


GRAPES, GRAPE JUICE
Contain: Phytochemicals
Benefit: Protect against heart attacks


WHOLE GRAPES
Skin contains: Estrogen act-alike chemical
Benefit: May help preserve bone density; fights memory deterioration


GARLIC
Contains: Allyl
Benefits: May reduce risk of cancer; lowers blood pressure; lowers cholesterol levels; maintains blood flow, thus lowering risk of stroke and thrombosis.


TEA (particularly green tea)
Contains: Catechin
Benefit: May reduce risk of cancer


TOMATOES, JUICE, AND SAUCE; RED GRAPEFRUIT; RED PEPPERS
Contain: Lycopene
Benefits: Reduces risk of prostrate and cervical cancers


OATMEAL, OAT BRAN
Contains: Beta glucan
Benefit: May help reduce cholesterol levels; may reduce risk of cardiovascular disease


FISH
Contains: Omega-3 Fatty Acids
Benefit: Helps increase HDL ("good") cholesterol; fights against cardiovascular disease


SOY PRODUCTS
Contain: Isoflavones
Benefits: Lowers LDL ("bad") cholesterol; may lower blood pressure. Also contains Linoleic acid, a veggie version of Omega-3’s.


LEGUMES
Contain: Phyto-estrogens
Benefit: Protection against breast cancer


There are many healthful compounds and combinations present in foods that "scientists have not identified or elucidated" yet, says Dr. Nancy Cohen of the University of Massachusetts Nutrition Education Program. And that, says Dr. Ralph Kroger of Pennsylvania State University, is a very good reason to eat "a balanced, varied diet of many choices."

Unfortunately, these extraordinary functionalities of "functional foods" get defined as chemicals. "Mention ‘chemicals’ in food," said former Ilwaco (Washington) High School science teacher Emit C. Boyd, "and the uninformed consumer will launch a protest. People forget that every substance known to man has a chemical formula; it’s the chemicals in foods that make the chemical plants in our bodies work."


--Susan O. Henry, SusanHenry@aol.com, is a FitnessLink Contributing Editor.
July 1998


RELATED ARTICLES
Soy: Nutritional Power For All
Beans: Your Nutritional Medicine Chest
Best Foods for Fitness

[foxfieldco]

graemlins/thumbup.gif All the more reason to eat things as they were originally packaged (by nature), and not everything after its been stripped down & processed and no longer resembles anything that remotely even looks like FOOD!!! :D

[Medb48]

Thanks, Maureen!

Grapes?? I love them and they are doing great things for me!!

[crystallyn]

Another reason to eat healthy!

Antioxidants Appear to Protect Against Diabetes
Mon 16 February, 2004 20:39

By Alison McCook

NEW YORK (Reuters Health) - Eating a diet rich in antioxidants, such as vitamin E, appears to ward off diabetes, new research reports.

A group of Finnish researchers found that people who ate diets that contained the most vitamin E were 30 percent less likely to develop type 2 diabetes, the most common form of the disease, than people who consumed the least amount of vitamin E.

People who consumed large amounts of carotenoids, a group of compounds that produce the red, yellow, and orange colors found in many fruits and vegetables, were also less likely to develop type 2 diabetes.

Vitamin C intake, in contrast, appeared to exert no effect on diabetes risk.

Study author Jukka Montonen of the National Public Health Institute in Helsinki told Reuters Health that more studies are needed before researchers can recommend that people at risk of type 2 diabetes switch to an antioxidant-rich diet to ward off the disease.

However, Montonen noted that antioxidants are present in whole grains and fruits and vegetables, important ingredients for an overall healthy diet.

"Our findings are in line with the general recommendation to include plenty of vegetables and fruits in one's daily diet," the researcher noted.

Losing any excess weight and staying physically fit are two other important steps people should take to ward off type 2 diabetes, Montonen added.

Previous research has shown that vitamin E and other antioxidants may protect people from type 2 diabetes by mopping up free radicals, cell-damaging particles that are a byproduct of normal metabolism.

During the current study, Montonen and colleagues followed more than 4,000 people between the ages of 40 and 69 for 23 years, noting what they ate and who developed type 2 diabetes.

The researchers linked type 2 diabetes risk to a number of different forms of vitamin E, carotenoids and vitamin C.

During the study follow-up, 164 men and 219 women developed type 2 diabetes.

Although overall intake of vitamin E and carotenoids appeared to reduce the risk of diabetes, certain forms of those antioxidants showed more of an inhibiting effect than others.

The researcher added that the complex nature of our diets makes it difficult to pinpoint whether a single antioxidant can truly reduce the risk of diabetes, perhaps explaining why vitamin C appeared to offer no protection from the condition.

"Instead of isolated nutrients, people eat meals mixing different foods, giving several nutrients a chance to interact. The effect of the complex overall diet may conceal the effect of single nutrients," Montonen explained.

Montonen added that people who ate an antioxidant-rich diet may simply have had a healthier diet overall, making it hard to determine whether the protective effect came from antioxidants themselves.

The researcher noted that people who are trying to reduce their risk of diabetes through diet should stick to fruits, vegetables and other antioxidant-rich foods, rather than vitamin supplements.

"We do not know the beneficial amount or combination of the antioxidants. Vitamin supplements should not be recommended for prevention of type 2 diabetes," Montonen said.

SOURCE: Diabetes Care, February 2004.

[CathyJ]

Thanks for posting this, Crystal.

One of my reasons for doing WW this time -- and for maintaining my weight once I reach goal, which I never did in my previous incarnations of WW -- is to stave off Type 2 diabetes, which is rampant in my father's family. My dad didn't have it, but a bunch of my cousins do -- and my aunts did, and my paternal grandmother.

Another relative of mine, who runs a risk of diabetes through an ancestor unrelated to me, was sent by her doctor to WW specifically because her risk of diabetes was so high, even though she wasn't terribly overweight -- maybe 20 lbs. or so.

Cathy

[CathyJ]

I just found this on rd.com (Reader's Digest) when I was looking for something else.

100 healthiest foods, looks like in alpha order rather than in order of healthiness. Of course, one list of top 100 will vary from another, but it's interesting to look at these lists anyhow.

100 Healthiest Foods (http://www.rd.com/common/nav/index.jhtml?articleId=9520654&channelId=1&subChannelId=8)

Cathy

[lindalou9]

Thanks for posting this Cathy! I'm trying to make myself as healthy as possible and this looks like it will help for sure. smile.gif

Linda graemlins/bcbsalute.gif

[SSKatie]

Thanks, Cathy! It's funny how so many people say they don't want to use their points for fruits---think they may want to re-think that!

[luv2lose]

Thanks Cathy! This is a great list!

[crystallyn]

Wooohooo I eat lots and lots of fruit and keep telling DH that he needs to as well. Now I have fuel for my fire!

[Hanna]

Thanks for the information!

Hanna

[SSKatie]

Just thought I'd pass on a website where I found these little diddies at a really great price. If you buy $50 or more from Walgreen's, free shipping! Now, I haven't purchased from them yet, so can't recommend them, but this Glenny's price is way below anything else I've ever found:

http://www.walgreens.com/search/search_results.jhtml?i=p&stq=5

[SSKatie]

Went to the library, and found this really wonderful book. The subtitle is "Fourteen foods that will will change your life." I just started it but I'm really enjoying his writing style. He tells you about the Super Foods & also gives you substitutions if don't like this or that. Leafing through the book, he's got 50 recipes, created by a health spa chef, incorporating all of the super foods, which is what I've been looking for for a long time!

Anybody else read this book?

[cheree]

(I wanted to add that the full title of the book is "SuperFoods Rx".)

Yes, I LOVE this book and highly recommend it. I bought it when it first came out and I have given several copies to family and friends for presents. It's my favorite book on nutrition now and I try to eat as many of the "super foods" that I can every day.

In addition to the information provider regarding the "super foods", he does provide some very good recipes. I've made a couple of them (in fact, I'm eating one right now). Here they are (sorry, he doesn't provide any nutritional information, so I cannot provide the WW points for them):

Golden Door Blueberry Bread

1 cup unbleached, all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons ground cinnamon
1/2 teaspoon ground allspice
1 1/4 cups whole wheat flour
1/4 cup stone-ground yellow cornmeal (I just used regular cornmeal)
1/2 teaspoon kosher salt
2 ripe medium bananas, mashed (about 1 cup)
1/2 cup light brown sugar
1 large omega-3 egg
1 large omega-3 egg white
2 tablespoons canola oil
1 1/2 cups low-fat buttermilk
2 tablespoons grated orange zest (I left this out)
1 cup chopped walnuts
1 cup blueberries, soaked in warm water for about 15 minutes, and drained
Nonfat vanilla frozen yogurt, optional

1. Preheat the oven to 350 degrees. Spray a 9 X 5-inch or 8 1/2 X 4-inch loaf pan with vegetable oil spray. (I used a 9 X 5-inch loaf pan, I think the 8 1/2 X 4-inch loaf pan might be too small)

2. In a large mixing bowl, sift together the all-purpose flour, baking powder, baking soda, cinnamon, and allspice. Stir in the whole wheat flour, cornmeal, and salt.

3. In a blender or food processor fitted with a metal blade, combine the bananas, brown sugar, egg, egg white, canola oil, and buttermilk, and process until smooth. Add the orange zest and pulse until just combined.

4. Make a well in the flour mixture. Pour the banana mixture into it and mix until almost incorporated. Add the walnuts and drained blueberries and gently mix into the batter. Do not overmix.

5. Pour the batter into the prepared pan and bake for about 55 minutes, or until a toothpick inserted into the center comes out clean, the top is golden brown, and the bread begins to pull away from the sides of the pan. Remove from the oven, invert on a wire rack, and cool briefly before slicing.

6. Slice into 1/2 to 3/4-inch-thick slices. Serve each slice topped with 1/2 cup school of nonfat vanilla frozen yogurt, if desired.

- - - - - - - - - - -

Berry Crisp with Nuts and Oatmeal Topping

1/3 cup chopped almonds
1/3 cup chopped pecans
1/3 cup chopped walnuts
1 cup quick-cooking or regular rolled oats
3 to 4 tablespoons pure maple syrup
2 tablespoons wheat germ
2 tablespoons whole wheat pastry flour or unbleached all-purpose flour
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon pure vanilla extract

Filling
4 cups blackberries, blueberries, strawberries, raspberries, or a mixture of any of these
2 tablespoons pure maple syrup
1 teaspoon ground cinnamon
1 teaspoon finely grated lemon or lime zest (I didn't add either of these)
16 ounces nonfat regular or frozen vanilla yogurt, for topping

1. Preheat the oven to 325 degrees.

2. To prepare the crisp, spread the nuts on a baking sheet and toast for 5 to 8 minutes, or until golden brown. Stir once or twice during toasting. Transfer the nuts to a mixing bowl.

3. Add the oats, syrup, wheat germ, flour, cinnamon, nutmeg, and vanilla. Mix well.

4. For the filling, slice any of the berries that need it. Toss with the syrup, cinnamon, and zest. Spread the fruit in an 8- or 9-inch square baking pan or pie plate. Top with the crisp and bake for 15 to 20 minutes, or until the fruit is tender, bubbling around the edges, and the crisp is lightly browned. Serve topped with a 2-ounce dollop of yogurt. (We topped it while it was warm with a small scoop of frozen vanilla yogurt)

[ May 25, 2004, 11:20 PM: Message edited by: cheree ]

[SSKatie]

Cheree, I like this book so much I'm going to buy it. graemlins/thumbup.gif Lots of information and it's a great reference book!

[WWCarol]

I just printed out the Berry Crisp recipe! Looks fantastic! (And without all the usual butter and brown sugar~ tongue.gif :rolleyes: )

Would you mind listing the 15 super foods he mentions, just for the heck of it?!

Thanks~ smile.gif

[CathyJ]

Carol, I was curious, too, so, lifted from the Amazon review, here are the 14 foods:

Beans • Blueberries • Broccoli • Oats •
Oranges • Pumpkin • Salmon • Soy • Spinach •
Tea -- green or black • Tomatoes • Turkey • Walnuts • Yogurt
Cathy

[cheree]

In the book, the author gives other food choices for each of the super foods that are almost as good as the original 14 super foods.

For instance for blueberries, he lists the following foods as "sidekicks":
purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries, and all other varieties of fresh, frozen, or dried berries.

Another thing I like are the "SuperFoods Rx" Shopping Lists at the end. He gives a lot of good choices (by specific name brands) for foods in the various categories of super foods and most of them can be purchased at Trader Joe's, Whole Foods, or Costco.

[WWCarol]

Thank you, Cathy and Cheree!

I forgot to come back and check for an answer! ;) :D

[CathyJ]

(From WebMD)
Here's the URL, but I've pasted in the entire article below. (The table didn't paste in worth a darn, though, so it would probably be easier to read the original article from the link.) web page (http://my.webmd.com/content/article/89/100138.htm?lastselectedguid={5FE84E90-BC77-4056-A91C-9531713CA348})

Cathy

----------------------

Antioxidant Riches Found in Unexpected Foods
Updated 6/18/2004 8:25:11 PM

By Jennifer Warner


June 17, 2004 -- Blueberries may be the poster children for antioxidant abundance, but a new study suggests the humble bean may be a more deserving candidate.


The largest and most advanced analysis of the antioxidant content of common foods to date shows that disease-fighting antioxidants may be found in unexpected fruits and vegetables, such as beans, artichokes, and even the much-maligned Russet potato.


Researchers found that small red beans contain more disease-fighting antioxidants than both wild and cultivated blueberries, which have been heralded in recent years for their high antioxidant content. In fact, three of the top five antioxidant-rich foods studied were beans.


The study also shows that nuts and spices, such as ground cloves, cinnamon, and oregano, are rich in antioxidants, although they are generally consumed in much smaller amounts than fruits and vegetables.


Antioxidants are believed to help prevent and repair oxidative stress, a process that damages cells within the body and has been linked to the development of cancer, heart disease, Alzheimer's disease, and Parkinson's disease.


Ranking Antioxidant-Rich Foods

The study, which appears in the June 9 issue of the Journal of Agricultural and Food Chemistry, used updated technology to assess the antioxidant content of more than 100 foods, including fruits, vegetables, cereals, breads, nuts, and spices.


Each food was analyzed for antioxidant concentration and ranked according to antioxidant capacity per serving size. But researchers note that the total antioxidant capacity of a food does not necessarily reflect their potential health benefit.


"A big factor in all of this is what happens in the digestion and absorption process," says Researcher Ronald Prior, PhD, a chemist and nutritionist with the USDA's Arkansas Children's Nutrition Center in Little Rock, Ark. "With some of these compounds, it appears that even though they have a high antioxidant capacity, they may not be absorbed."


Cranberries, blueberries, and blackberries were ranked highest among the fruits studied. Beans, artichokes, and Russet potatoes were tops among the vegetables.


Pecans, walnuts, and hazelnuts were the winners in the nut category, and ground cloves, cinnamon, and oregano were the top three antioxidant-rich spices.


Here's the list of the top 20 food sources of antioxidants, based on their total antioxidant capacity per serving size:


Rank

Food item
Serving size
Total antioxidant capacity per serving size


1
Small Red Bean (dried)
Half cup
13727

2
Wild blueberry
1 cup
13427

3
Red kidney bean (dried)
Half cup
13259

4
Pinto bean
Half cup
11864

5
Blueberry (cultivated)
1 cup
9019

6
Cranberry
1 cup (whole)
8983

7
Artichoke (cooked)
1 cup (hearts)
7904

8
Blackberry
1 cup
7701

9
Dried Prune
Half cup
7291

10
Raspberry
1 cup
6058

11
Strawberry
1 cup
5938

12
Red Delicious apple
One
5900

13
Granny Smith apple
One
5381

14
Pecan
1 ounce
5095

15
Sweet cherry
1 cup
4873

16
Black plum
One
4844

17
Russet potato (cooked)
One
4649

18
Black bean (dried)
Half cup
4181

19
Plum
One
4118

20
Gala apple
One
3903



Researchers also found that cooking method also had a significant effect on the antioxidant content of the foods tested, but those effects were not consistent.


For example, cooked Russet and red potatoes had much lower antioxidant levels than those found in raw potatoes. Boiling also decreased antioxidant levels in carrots, but cooking tomatoes increased their antioxidant content.


Putting Antioxidants in Perspective

Registered dietitian David Grotto says he was amazed to see that unexpected foods, such as beans, potatoes, and artichokes, were so highly ranked by the study.


"With the onslaught of 'no carbs' going on out there, it's nice that we can show that the potato brings more to the table than just carbohydrates," says Grotto, who is director of nutrition at Block Center for Integrative Cancer Care in Evanston, Ill.


"The message here is diverse diet is still optimal," Grotto tells WebMD. "You don't want to be on the all-red-bean diet because it may have the unique set of antioxidants that are attributed to beans, but it may not have many of the antioxidants that you would find in a wild blueberry."


Nor does it mean that you should limit your diet to only the foods that made the study's top 20 list or start popping antioxidant supplements.


"What we're discovering is that we only know about a thimbleful of all the antioxidants that are probably within foods," says Grotto, who is also a spokesman for the American Dietetic Association. "What's unique about eating foods vs. supplements is that there is always more bang for the buck in eating the foods, and you get a lot of those compounds that we really don't fully understand the benefits of yet."


Grotto recommends the following tips to incorporate more antioxidant-rich foods into your diet:


Make bean cubes. Process leftover beans with a little vegetable broth in a food processor until it forms a thin paste. Pour into ice cube trays, and then use the frozen cubes to thicken soups and sauces.

Substitute beans for meats. Most recipes that call for ground or cubed meats, such as stews and casseroles, also work with beans like lentils, chickpeas, or black beans in the starring role.

Be berry sneaky. Toss a handful of berries on your breakfast cereal or blend them into fruit smoothies for a healthy breakfast or snack.


But don't despair if your favorite food didn't make the list. Antioxidants are only one piece of the healthy eating puzzle.


"Some of those foods that are low in antioxidants may have other positive benefits, such as fiber, minerals, and other nutrients that are important," says Prior.


--------------------------------------------------------------------------------


SOURCES: Wu, X. Journal of Agricultural and Food Chemistry, June 9, 2004; vol 52: pp 4206-4037. Ronald Prior, PhD, research chemist/nutritionist, USDA; Arkansas Children's Nutrition Center, Little Rock, Ark. News release, American Chemical Society. David Grotto, RD, spokesperson, American Dietetic Association; director of nutrition, Block Center for Integrative Cancer Care, Evanston, Ill.

[ June 19, 2004, 03:11 PM: Message edited by: CathyJ ]

[healthylady]

Cathy, thanks for sharing this great information with us. Very helpful.
Healthylady

[SSKatie]

Thanks, Cathy! I'm adding some of the foods on that list to my "eat a few times weekly" list--but lots of them are already on there. Yeah, me! smile.gif

I really like the "bean cube" idea, cause sometimes I'll use half a can of beans for a recipe/salad, and now I can freeze the other half of the can! smile.gif

[service10]

Thanks Cathy,

What a grea idea

Make bean cubes. Process leftover beans with a little vegetable broth in a food processor until it forms a thin paste. Pour into ice cube trays, and then use the frozen cubes to thicken soups and sauces.
I am going to try that!

Cheers,
Christina

[WWCarol]

The "bean cube" idea is GREAT!

I love bean's flavor, and I love how they thicken soups, etc. I just don't like the "texture" of biting into a bean...especially BIG beans! tongue.gif So this is a great idea for me~ :D

[SSKatie]

Maureen, I missed this the 1st time around! I'm happy to say that I eat all these things on a regular basis, except for the green tea---I'm working on that one, though!:D

[WWCarol]

Thanks, Maureen! GREAT article!

Isn't it great to read an article and know you've already incorporated most of it into your lifestyle?! :D

It just reinforces the "good behavior"~ :cool:

[SSKatie]

From Health Magazine, August 2004 issue:

It's no secret that salads made with mixed leafy greens are good for you. But preliminary research on a class of flavonoids called flavones may provide yet one more compelling reason to eat your greens (and other veggies, too). A collaborative study from Tufts University's Friedman School of Nutrition Science and Policy, Harvard School of Public Health, the University of Athens in Greece, and the U.S. Department of Agriculture shows that these substances may decrease breast cancer risk.

Researchers looked at the diets of 2,000 Greek women and noted that for every .5 milligram of flavones -- the amount in a cup and a half of raw spinach or about 2 cups of shredded iceberg lettuce -- consumed per day, their risk of breast cancer dropped by 13 percent. You can also up your flavone intake by munching on a celery stick or sweet red or green peppers.

Further studies are being conducted to see if the results stand up. Even if they don't, you can't go wrong: Eat a bowl of leafy greens, and you'll still get a healthy dose of calcium, cancer-fighting antioxidants, and vitamin K.

[crystallyn]

Healthy in Houston: Good sleep helps weight loss
Updated: 6/28/2004 11:28:52 AM
By: Kristi Nakamura

http://www.news24houston.com/images/750.gif http://www.news24houston.com/media/2004/6/28/images/01_SleepWeight.jpg http://www.news24houston.com/images/750.gifhttp://www.news24houston.com/images/750.gif You need to get sleep in order to properly lose weight. http://www.news24houston.com/images/750.gif Experts keep telling us that healthy eating and plenty of exercising are the two best ways to keep the weight off and avoid illnesses like heart disease and diabetes. But the one key ingredient to weight loss that is not mentioned as frequently is sleep.

Baylor College of Medicine Dr. Ken Goodrick says,"Some people think the change in sleep patterns in the United States and in the western industrialized world is one of the main reasons that we are getting overweight."

Research has shown that sleep deprivation causes increased insulin resistance, which is a pre-diabetic condition. In addition, a lack of sleep causes a hormone called cortisol to take excess calories and store them around the mid-section.

However, this usually doesn't occur when a person exercises.

"Then the other side of the coin is, if they're not getting enough sleep, they're going to be too tired to exercise. If they don't exercise, they don't feel as energetic, and also you don't sleep as well without exercise as you if you exercise regularly," said Dr. Goodrick.

To get a good-night sleep, experts recommend treating the bed as a place to sleep and not a place to watch television. Turn the alarm clock around at night, avoid taking naps during the day, and also drastically cut back on the caffeine.

Goodrick says, "Sleep is a time for the brain, the body, and all the hormones to get regulated and restore themselves to the baseline values for the next day. If you have caffeine, or inadequate sleep, you don’t have a chance for all of those restorative processes get finished. So you're ending not quite fit, or metabolically where you should be." Doctors say most people need between six and eight hours of sleep a night to give themselves enough energy to exercise, eat right and keep off those unwanted pounds. Experts say poor or disrupted sleep may also increase your appetite.

[SSKatie]

Thanks, Crystal!! My new great Dr that I've found was talking to me about this very thing today! :D

[SSKatie]

Back-and-Forth Foods: Do certain foods or drinks help your health or hurt it? With the conflicting scientific results they produce, how can you tell their real place on your plate?

--By Sid Kirchheimer; WebMD Feature **Reviewed By Brunilda Nazario, MD

On some days, they are hailed for their edible health virtues; on others, their culinary curse. Some studies boast of their abundance of life-extending antioxidants, while others warn of the poisons, fats, or other dangers they also contain.

They are those "back-and-forth" foods and drinks that keep making news for different reasons -- adding to a recipe for confusion when it comes to their real role in your health.

There's chocolate, which has been found to promote heart health -- while also clogging its arteries. Wine that dulls the senses but may also keep the mind sharp. Coffee that can cause nervousness, hand trembling, and rapid heartbeat while exciting researchers for apparently lowering risk of diabetes, Parkinson's disease, colon cancer, and even cavities. Wild salmon are known to be swimming with heart-healthy fatty acids -- and possibly, cancer-causing toxins, as well.

Why these conflicting findings?

"Science is evolutionary -- not revolutionary," says dietitian Kathleen Zelman, MPH, RD, director of nutrition for WebMD's Weight Loss Clinic, who also runs a private practice in Atlanta. "Generally, one study does not make a difference in the grand scheme of a certain food's role in your diet. But that doesn't stop it from making headlines."

Especially when the latest findings suggest there are healthful properties in some of the most notorious vices in your kitchen, or possible dangers in foods that are generally praised for their nutritional gold.

Read Between the Headlines

So how do you know the real story behind the headlines to better determine how they should rate on your plate?

"A lot depends on how, where, and with whom the study was conducted," says Marilyn Tanner, RD, spokeswoman for the American Dietetic Association and pediatric dietary study coordinator at Washington University School of Medicine in St. Louis. When you hear the latest health finding about these or any foods, she suggests you note these factors:

*

Where it's published. Bigger medical journals tend to publish better quality studies. "If it's published in the big journals -- The Journal of the American Medical Association, The New England Journal of Medicine or the Journal of the American Dietetic Association -- it means something, and you should weigh those findings more than a study posted on a food manufacturer's web site," Tanner tells WebMD.

*

Where it was conducted. "Studies done in university settings are more likely to be trustworthy than those done at private labs or in the sponsoring companies' own lab," she says. "In multicenter studies, you've got different races, ethnic backgrounds, and populations, which can make food findings even more important. For instance, in the East and West Coasts, there is tons of fresh seafood, which would play a role in eating habits and health effects compared to doing a fish consumption study in the Midwest."

*

Its length and size. Generally, the larger and longer the study, the greater its credibility, and the more one can apply the results of the study to the general population.


Should You Have It or Not?

That said, here is the latest lowdown on some controversial cuisine:

Coffee

In recent decades, some 19,000 studies have examined coffee's impact on health. "Overall, research shows that coffee is far more healthful than it is harmful," says Tomas DePaulis, PhD, research scientist at Vanderbilt University's Institute for Coffee Studies. Among the benefits noted in multiple studies: Compared to non-drinkers, having two to three cups a day translates to a lower risk of Parkinson's, colon cancer, gallstones, and liver cirrhosis. One recent Harvard study showed that six cups daily reduced diabetes risk 54% in men and 30% in women.

But that doesn't mean coffee is for everyone: Heart patients, pregnant women, and those with GERD or at risk for osteoporosis are often advised to limit or avoid coffee and other caffeine sources because it speeds heart rhythm, can trigger acid reflux, and leech calcium from bones.

"With teens, the issue over coffee is really about weight gain, because they tend to load a cup of coffee with sugars, cream, and fancy syrups," says Zelman. While coffee itself has 0 calories, the "tall" versions of these specialty coffees can contain 800 calories or more -- nearly two meals worth -- thanks to these extras.

Advice: Two cups of joe daily is enough for the average Joe to wake up and reap most of the health benefits without caffeine overload. And drinking that amount in slow sips throughout the day keeps you alert better than gulping it in one sitting, suggests one recent study.

Chocolate

Yes, it can be a great source of flavonoids, those antioxidants known to protect against free radicals that damage arteries and trigger the buildup of plaque, which can lead to atherosclerosis. But bite-for-bite, chocolate is among the highest sources of saturated fats -- and therefore, it can lead to high cholesterol and weight gain.

The caveat: Most studies indicate that it's dark chocolate that offers the antioxidant bounty, not white or milk chocolate. And take this cue from a small study last year that showed eating 3.5 ounces of chocolate each day helped lower blood pressure: The study participants were asked cut back on 480 calories each day to so they didn't gain weight from the daily candy bar.

Advice: Satisfy your cravings, without guilt -- but not necessarily your appetite. "Chocolate is a nice treat that can be enjoyed, but realize the health benefits don't outweigh its high amounts of sugar and fat. There are better ways to eat more antioxidants," says Zelman. "When you treat yourself, do it with one of those miniature bars, not a movie-sized one."

Wine

Last year, a well-publicized study with all the right ingredients -- done by a respected Harvard team that tracked 38,000 people over 12 years (and published in a top journal) -- showed that the more often men drank, the less likely they were to have heart attacks. But that's the key: How often, not how much.

Virtually every finding suggests the heart- and mind-helping effects of wine and other alcohol comes from moderate amounts of wine -- one to two drinks a day. It's OK to have this amount daily, but don't down it in one sitting. In fact, a recent finding suggests that regularly having three or more drinks daily can damage the brain.

"All alcohol is OK; that's not to say you should start drinking to become healthier," says Zelman. In fact, people with high blood pressure, diabetes, or who are pregnant shouldn't drink at all.

Advice: If you do drink, stop at two per day. "And be aware that alcohol can have a lot of calories, especially if you mix it with kahula, Bailey's, or other sweet liquors," she says.

Salmon

There's no question that salmon is a treasure chest of disease-fighting nutrients. "Some foods have magic bullet qualities and salmon is one of them, with numerous scientific papers showing that omega-3 fatty acids are probably more abundant in salmon than anything else, and it's an excellent source of lean protein."

But what about reports of its dangerous levels of PCBs -- synthetic chemicals released through industry activity? PCBs have been banned in the U.S. since 1976 because they are thought to cause cancer and birth defects in even small doses. "I've done research on PCBs, and it's really an issue between what the FDA believes are safe levels and what the EPA says should be looked at," says Zelman. "Thus far, the association between salmon and potential cancer is theoretical at best."

Advice: Unless you're a grizzly bear in feeding season, it's highly unlikely you'd get enough PCBs from salmon to cause problems. Many experts, including Zelman, contend salmon is safe in the often recommended two-or-so servings per week.

Eggs

Forget those worries that eggs cause high cholesterol. Despite the fact that a single egg has 213 mg of cholesterol -- two-thirds the daily recommended levels -- newer research indicates that it also contains a substance that, in laboratory animals at least, actually blocks the absorption of cholesterol from entering the bloodstream.

"Eggs are incredibly nutritious and can be worked into every meal," says Zelman.

Advice: Most experts agree that it's completely safe for most people to have one egg a day.

The bottom line of it all: "All foods can fit into your diet, but often it's a question of how much of them you should have," says Tanner.

Published May 24, 2004.

[CathyJ]

Maintain Your Brain
Research: Healthy Diet Can Help Stave Off Alzheimer’s Disease
By Marjorie Montemayor
ABCNEWS.com

July 20, 2004— Remember frowning at your spinach and broccoli as a kid at the dinner table? Maybe you still do it today. But eating these veggies may benefit your mental functioning in the long run.

New findings show that eating green leafy vegetables and cruciferous vegetables such as broccoli, cauliflower, and brussels sprouts can preserve mental functioning in later years, possibly delaying the onset of Alzheimer's disease.

A study, presented at this week's Ninth International Conference on Alzheimer's Disease and Related Disorders, shows that women who ate green leafy and cruciferous vegetables during their middle ages maintained more of their mental capabilities as they entered their 70s than those who ate less of these vegetables.

Those who ate the highest amount functioned one to two years younger mentally in comparison to those who ate less.

The study's lead researcher, Jae Hee Kang, D.Sc., instructor in medicine at Harvard Medical School in Boston, says that by delaying the onset of Alzheimer's disease by just one year in the future could reduce the number of cases of the disease by 800,000. And by delaying the onset by two years further reduces the number of cases by 2 million.



Eating Your Fruits and Veggies

According to researchers, cognitive decline in memory, judgment, and awareness, such as forgetting where you put your keys or not being able to perform everyday tasks like making a meal, is considered a risk sign for Alzheimer's disease — a disease which affects around 4.5 million Americans.

Diets rich in fruits and vegetables have been known to play a role in decreasing the risk of heart disease, doctors say. Now they might play a role in decreasing the risk of Alzheimer's disease as well.

"There is ample data that fruits and vegetables are protective against various chronic conditions," says Kang. "And because of those things there is a very good chance that there is cause that it would be protective against Alzheimer's disease."

Leafy greens and cruciferous vegetables are both high in folate and antioxidants. Kang says these vitamins have been shown to protect against memory decline.

Leafy Greens, ‘Cruciferous’ Veggies Rule

During the Nurses Health Study, Kang and fellow researchers evaluated the diet and health status of more than 13,000 women over a 27-year period. The women were also given tests over the telephone to assess their attention, thinking, and memory skills.

Researchers found that increasing the overall amount of fruits and vegetables in one's diet did not affect the overall decline in mental functioning. Also, there was little relationship between eating fruits and cognitive decline, note the investigators.

They then looked at only vegetables.

"We looked at a lot of different fruits and vegetables. We looked at them together and separately. All vegetables were associated with a lower rate of decline," says Kang.

They found that cognitive decline was slower among those who ate the most vegetables, particularly of the green, leafy and cruciferous variety.

Those in the study who consumed high amounts of green leafy vegetables ate eight servings a week, while a high consumption of cruciferous vegetables was five servings a week.

Romaine lettuce and spinach protected more against cognitive decline because of their dark, nutrient dense makeup in comparison to other green, leafy vegetables such as iceberg lettuce.

Kang notes that even though dark leafy greens and cruciferous vegetables were the most beneficial, they were the least consumed foods in the study. Because of the findings, Kang advises that the public should be educated on eating more of these particular vegetables.

What’s Good for You

Dr. John Messmer, associate professor of family and community medicine at Penn State College of Medicine in Hershey, Pa., agrees that dark leafy greens and cruciferous vegetables are beneficial.

Messmer says that eating vegetables decreases the risk of atherosclerosis, or hardening of the arteries. Moreover, he states that preventing atherosclerosis, by controlling blood pressure and cholesterol, will also reduce the risk of Alzheimer's disease.

He suggests not smoking and getting regular exercise. He also suggests eating a diet rich in dark green vegetables, tomatoes, whole grains, and fish high in omega-3 fatty acids. Messmer says that beer, chocolate and red wine may be consumed as well, but not to exceed normal weight.

Despite the study's support for vegetables, Kang cautions that since this is one of the first studies to examine produce consumption and cognitive decline, more research still needs to be done to further confirm the results. Dr. Leon Thal, professor of neurosciences at the University of California, San Diego also thinks that more research needs to be done. He warns that epidemiological studies, such as Kang's, often show an association that cannot be duplicated in controlled clinical trials. He feels that associations may be caused by other factors. The number of people with Alzheimer's disease is expected to climb to 16 million by the year 2050, according to the Alzheimer's Association. http://a.abcnews.com/images/aquadot.gif




http://abcnews.go.com/sections/Living/SciTech/alzheimers_diet_040720.html

[vetta717]

I heard broccoli sprouts are better than broccoli. I make my own sprouts. Just take a wide mouth jar place 1/4 cup of seeds in the jar cover with water cover jar with mesh and rubberband to hold in place. soak for 12 hours drain water place jar at 45 degree angle rinse seed everyday for 3 to 4 days remove sprouts to a baggie and put in fridge. I wse sprouts on salads and sandwichs

[Possum Magic]

Read this article this week and found it to be a bit disturbing:

"Water Triggers Thermogenesis, May Promote Weight Loss: A plastic water bottle is part of the uniform of college students along with cell phones, baseball caps worn backwards and tummy-revealing short shirts. For years, health experts recommended that people drink eight glasses of water every day. That changed last spring when the Food and Nutrition Board of the National Research Council recommended that thirst should guide water intake. Increased water intake is necessary for diseases such as kidney stones and activities such as strenuous exercise, hot weather and long airplane flights. However, drinking too much water can lead to water intoxication, which can cause mental confusion and even death. Many diet book recommend increased water intake to promote weght loss. A study by Germn researchers supports this. Subjects who drank two litres of water per day increased caloric expenditure by 100 calories per day - about the same as running 10 - 15 minutes. Drinking extra water may help you lose weight, but don't go overboard; excessive water intake can make you sick, or even kill you (J Clin Endocrin Metab, 88: 6015-6019, 2004)"
Anyone heard of this??

[Momma25]

Source: Environmental Working Group
http://www.foodnews.org/reportcard.php

Report Card: Pesticides in Produce

Adjusting your eating habits can lower your intake of pesticides -- sometimes dramatically so. Substitute organic for conventional produce that is consistently contaminated with pesticides. When organic is not available, eat fruits and vegetables with consistently low pesticide loads.


(http://www.foodnews.org/walletguide.php) An EWG simulation of thousands of consumers eating high and low pesticide diets shows that people can lower their pesticide exposure by 90 percent by avoiding the top twelve most contaminated fruits and vegetables and eating the least contaminated instead. Eating the 12 most contaminated fruits and vegetables will expose a person to nearly 20 pesticides per day, on average. Eating the 12 least contaminated will expose a person to a fraction over 2 pesticides per day. Less dramatic comparisons will produce less dramatic reductions, but without doubt using the Guide provides people with a way to make choices that lower pesticide exposure in the diet.


Most Contaminated: The Dirty Dozen

Consistent with two previous EWG investigations, fruits topped the list of the consistently most contaminated fruits and vegetables, with eight of the 12 most contaminated foods. Among the top six were four fruits, with peaches leading the list, then strawberries, apples and nectarines. Pears, cherries, red raspberries, and imported grapes were the other four fruits in the top 12. Among these eight fruits:




Nectarines had the highest percentage of samples test positive for pesticides (97.3 percent), followed by pears (94.4 percent) and peaches (93.7 percent).
Nectarines also had the highest likelihood of multiple pesticides on a single sample — 85.3 percent had two or more pesticide residues — followed by peaches (79.9 percent) and cherries (75.8 percent).
Peaches and raspberries had the most pesticides detected on a single sample with nine pesticides on a single sample, followed by strawberries and apples, where eight pesticides were found on a single sample.
Peaches had the most pesticides overall with some combination of up to 45 pesticides found on the samples tested, followed by raspberries with 39 pesticides and apples and strawberries, both with 36.
Spinach, celery, potatoes, and sweet bell peppers are the vegetables most likely to expose consumers to pesticides. Among these four vegetables:




Celery had the highest of percentage of samples test positive for pesticides (94.5 percent), followed by spinach (83.4 percent) and potatoes (79.3 percent).
Celery also had the highest likelihood of multiple pesticides on a single vegetable (78 percent of samples), followed by spinach (51.8 percent) and sweet bell peppers (48.5 percent).
Spinach was the vegetable with the most pesticides detected on a single sample (10 found on one sample), followed by celery and sweet bell peppers (both with nine).
Sweet bell peppers were the vegetable with the most pesticides overall with 39, followed by spinach at 36 and celery and potatoes, both with 29.
Least Contaminated: Consistently Clean

The vegetables least likely to have pesticides on them are sweet corn, avocado, cauliflower, asparagus, onions, peas and broccoli.




Nearly three-quarters (73 percent) of the pea and broccoli samples had no detectable pesticides. Among the other vegetables on the least-contaminated list, there were no detectable residues on 90 percent or more of the samples.
Multiple pesticide residues are extremely rare on any of these least contaminated vegetables. Broccoli had the highest likelihood, with a 2.6 percent chance of more than one pesticide when ready to eat. Avocado and corn both had the lowest chance with zero samples containing more than one pesticide when eaten.
The greatest number of pesticides detected on a single sample of any of these low-pesticide vegetables was three as compared to 10 found on spinach, the most contaminated crop with the most residues.
Broccoli and onions both had the most pesticides found on a single vegetable crop at up to 17 pesticides but far fewer than the most contaminated vegetable, sweet bell peppers, on which 39 were found.
The five fruits least likely to have pesticide residues on them are pineapples, mangoes, bananas, kiwi and papaya.




Fewer than 10 percent of pineapple and mango samples had detectable pesticides on them and fewer than one percent of samples had more than one pesticide residue.
Though 53 percent of bananas had detectable pesticides, multiple residues are rare with only 4.7 percent of samples containing more than one residue. Kiwi and papaya had residues on 23.6 percent and 21.7 percent of samples, respectively, and just 10.4 percent and 5.6 percent of samples, respectively, had multiple pesticide residues.
12 Most Contaminated
Buy These Organic

• Apples (http://www.foodnews.org/highpest.php?prod=PFR20N01&)
• Bell Peppers (http://www.foodnews.org/highpest.php?prod=PFR24F07&)
• Celery (http://www.foodnews.org/highpest.php?prod=PFR24T11&)
• Cherries (http://www.foodnews.org/highpest.php?prod=PFR21G03&)
• Imported Grapes (http://www.foodnews.org/highpest.php?prod=PFR20A09&)
• Nectarines (http://www.foodnews.org/highpest.php?prod=PFR21G07&)
• Peaches (http://www.foodnews.org/highpest.php?prod=PFR21G13&)
• Pears (http://www.foodnews.org/highpest.php?prod=PFR20N03&)
• Potatoes (http://www.foodnews.org/highpest.php?prod=PFR25J06&)
• Red Raspberries (http://www.foodnews.org/highpest.php?prod=20A13&)
• Spinach (http://www.foodnews.org/highpest.php?prod=PFR24T25&)
• Strawberries (http://www.foodnews.org/highpest.php?prod=PFR20A14&)





12 Least Contaminated

• Asparagus
• Avocados
• Bananas
• Broccoli
• Cauliflower
• Corn (sweet)
• Kiwi
• Mangos
• Onions
• Papaya
• Pineapples
• Peas (sweet)





Should I stop eating certain foods?

We recommend that you eat plenty of fruits and vegetables because they're essential to a healthy diet. But you can and should cut back on pesticides--just as you might cut back on fat, calories or cholesterol.

Right now, buying organic food is the best option to reduce your intake of pesticides if (like us) you're skeptical about government and chemical company claims that pesticides are "safe." If you want to eat conventionally produced fruits and vegetables that usually have fewer pesticides, you can change your eating habits to do so.




What about washing?

Washing will not change the rank of the fruits and vegetables in the Guide. That's because nearly all of the data used to create these lists comes from the USDA Pesticide Data Program (PDP) where the foods are washed and prepared for normal consumption prior to testing for pesticides (apples are washed and cored, bananas are peeled, etc.).

While washing fresh produce may help reduce pesticide residues, it clearly does not eliminate them. Nonetheless, produce should be washed before it is eaten because washing does reduce levels of some pesticides. However, other pesticides are taken up internally into the plant, are in the fruit, and cannot be washed off. Others are formulated to bind to the surface of the crop and do not easily wash off. Peeling reduces exposures, but valuable nutrients often go down the drain with the peel.

The best option is to eat a varied diet, wash all produce, and choose organic when possible to reduce exposure to potentially harmful chemicals.

[Momma25]

To find organic produce farms in your area:

http://www.nal.usda.gov/afsic/csa/

Community Supported Agriculture (CSA)

[Kayleigh6]

I just finished reading Dr. Joel Fuhrman's EAT TO LIVE. His website is www.drfuhrman.com. It was a very interesting and inspiring read. A lot of what he says makes so much sense.

So, after years of doing WW with no permanent success, I am going to be following Dr. Fuhrman's plan.

[LaurieJ]

Thanks so much for this site. I have been wanting to incorporate more and more healthy organic foods, whole foods, into my lifestyle. No matter the pace, if I add good solid healthy habits into my diet they will become a lifetime habit.

For example..I never enjoyed milk growing up, whole milk, no way. However, after changing to skim milk...I love it and it is healthy for me. Same with oatmeal...I buy organic whole oats, it has become a daily routine for me.

Thanks again for this site...I am anxious to learn and from all the wisdom you have to offer.

Laurie

cw 180 gw 130

[Trisha20]

There is a lot of great information here. I was going to comment on a few things, but my list grew as I continued to read.

My contribution is a great website with info. re: exercise and fitness.

http://jhcpan.nutrition.tufts.edu/consumers/activity.html

[jendear75]

I absolutely love Clean Eating magazine. I have a subscription & have back ordered all the issues I missed. It's full of clean recipes and tips. And I think you can get a free copy of a magazine from their website, if they're still running that promo.