|
I Have a "D" in My Bonnet!
As I have mentioned in previous newsletters, exciting news about vitamin D keeps rolling in. A new study from researchers at the University of California (Nutrition Review's, August '07) identified a clear association between blood levels of vitamin D and rates of colon and breast cancer. Researchers compared rates of these cancers in 15 countries relative to average blood levels of vitamin D. As expected, rates of colon and breast cancer fell as vitamin D levels rose. Based on their analysis, 250,000 cases of colon cancer and 350,000 cases of breast cancer could be prevented worldwide if blood levels of vitamin D could be maintained in the range of 55 ng/ml. (The average late-winter vitamin D level in the US is 10-15ng/ml). For most Americans optimal levels can be achieved by regular, "safe" (10-15 minute) sun exposure and taking 800-1000 IU of supplemental vitamin D3 daily.
On the subject of vitamin D supplements, a novel study published in Archives of Internal Medicine (September '07) found that "usual doses" of vitamin D reduce the risk of death from any cause. According to the lead researcher, "this is the first study that shows taking one vitamin has an impact on mortality." The study included data from 18 trials involving 57,000 people that took an average dose of 528 IUs of vitamin D daily. |
Superstar Food of the Month - Awesome Avocados
I am always amazed by the number of people who consider avocados "unhealthy or fattening" when the delicious reality is that they are true wonder foods. Avocados are filled with heart-healthy monounsaturated fats that lower bad (LDL) cholesterol while boosting good (HDL) cholesterol along with fiber, vitamin E, B vitamins and special cholesterol-lowering plant substances called phytosterols. They can also boast making it into the top 20 most potent antioxidant foods. This unique package of nutritional attributes renders them oh so valuable for heart and brain health - so go guacamole! |
|
My Top 10 Healthy "Convenience" Foods
- Prepared tabboulah (NeJame's brand)
- Washed, bagged organic baby spinach
- Fresh, prepared salsa (Garden Fresh Gourmet)
- Canned beans
- Frozen berries (large bag Pacific Meadow wild organic blueberries - Costco)
- Toasted wheat germ (Kretschmer)
- Organic baby carrots
- Canned wild Alaskan salmon (red sockeye)
- Prepared hummus
- Uncle Ben's Ready Whole Grain Rice (90 seconds in microwave!)
|
|
There were several provacotive reports out this past month
related to children and nutrition that I want to share with you. In a study that provided further affirmation of the devastating effects of childhood obesity, researchers found that overweight and obese 8 year olds were 7 times more likely than normal weight peers to develop metabolic syndrome in their teens (American Journal of Clinical Nutrition, September '07). Metabolic syndrome is the clustering of at least 3 cardiovascular risk factors simultaneously and is associated with greatly accelerated development of heart disease and type 2 diabetes.
A second study provided insight into a simple strategy with great potential to help a child maintain a healthy body weight. British researchers fed 38 children a high glycemic index and a low glycemic index breakfast on different days of the week and found that they consumed significantly less calories over the rest of the day after the low GI breakfast (British Journal of Nutrition, September '07). Glycemic index refers to how quickly a food elevates blood sugar levels. Low GI foods are digested more slowly and give rise to a more gentle and lower glucose response and vice a versa.
Based on this research and lots of previous science, high GI foods like pancakes, muffins, pastries and sugary cereals are bad breakfast choices. Low GI foods like fresh fruit, high-fiber cereals, eggs and oatmeal would be much healthier alternatives.
Lastly, 2 new studies give those of us with children more reason to sit down regularly for family meals. Reporting in the Journal of the American Dietician Association (September '07), researchers found that teens who ate dinner regularly with their families ate more fruit, veggies, vitamins and minterals and consumed less soft drinks compared to peers who didn't. A second study, continued what loads of previous studies have found before it -- namely teens who ate dinner as a family 5 or more times a week are much less likely to engage in risky behaviors including drug and alcohol use.
In fact, of all the things parents can do to decrease the risk of dangerious adolescent behaviors, sitting down regularly for family meals is amongst one of the most effective.
If you are the nutritional gatekeeper of your home, please refer to my "What's for Dinner at Dr. Ann's" page to make this all-important goal of regular family meals a bit easier. | |
Omega 3 - The Happy Fat!
The majority of the solid structure of our brains is made up of fat - yes we are all true fat heads! And the special type of fat that makes up most of our brain architecture is none other than the superstar omega 3 fat. Omega 3 fat, specifically DHA is the brain's most prized and highest quality building material so it was no big surprise that a large review of clinical trials (Journal of Clinical Psychiatry, August '07) looking at omega 3 fats and mood disorders found they had a significant antidepressant effect. Interestingly, Japan has the highest intakes of omega 3 in the world (about 15x higher than US) and their rates of depression are about 1/20th -- 1/30th of ours.
So Hippocrates was right when he said "what's good for the heart is also good for the brain," because these fats provide 7 separate benefits to your heart and arteries. Be sure to include a serving of omega 3 fats in your diet each day. The best sources are oily fish, walnuts, omega 3 eggs, whole soy foods and flax seed. Fish oil supplements can provide a convenient safety net.
Omega 3 fats appear to help colon cells stay healthy and happy too. A study involving 1455 people with colon cancer compared with 1455 matched individuals without the disease found that the cancer subjects consumed less omega 3 fats. (American Journal of Epidemiology, July '07). Specifically, study subjects with the highest intake of DHA (found in oily fish and omega 3 eggs) had 41 percent lower odds of colon cancer.
|
|
High Fructose "Scary" Syrup (HFCS)
A recent study presented at the American Chemical Society annual meeting in Boston reported that sodas sweetened with HFCS (which includes nearly all of them) contain significant levels of potentially damaging chemicals known as "reactive carbonyls." These compounds are often found in the bloodstream of diabetics and have been linked to tissue damage and diabetic complications. Investigators reported that even 1 can of HFCS sweetened soda contained around 5 times the level of carbonyls found in a diabetic's blood stream.
HFCS is a man-made sweetener derived from corn that is cheap, versatile and very sweet. As such, it has made its way into thousands of sweetened, processed foods over the past thirty years and a growing number of studies are linking it to health risks including obesity and type II diabetes. In fact, there is a dead on parallel line between rates of obesity and consumption of HFCS since its introduction into the food supply in the mid 70's. I recommend that you avoid foods and beverages with HFCS on their ingredients list.
|
|
Eat at Your Own Risk
A new study (Journal of the American College of Cardiology, September '07) adds to previous evidence that even a single feeding of a meal high in saturated fat can immediately impair your body's ability to protest itself from heart disease. Investigators fed study subjects a high fat meal comprised of 90 percent saturated fat. The sudden increase in saturated fat that subsequently entered the blood stream impaired the HDL (good) cholesterol - preventing it from doing its important job of protecting the lining of arteries from damaging inflammation. Ultimately, blood flow was diminished and clotting tendency enhanced. For someone with underlying heart disease this scenario could be deadly. Keep the saturated fat in your diet low by restricting red meat, whole dairy products and butter.
On the subject of killer meals - And just when it looked like things were improving, McDonalds is "reintroducing" its supersized menu albeit with more "socially" acceptable names (McDonalds suddenly removed the supersize option a few years back after the release of Morgan Spurlock's "Super Size Me" documentary). The new options include the 42 ounce Hugo soft drink (400 calories) and the 1/3 pound Angus burger weighing in at 820 calories and 43 grams of fat if you add the bacon. If you include a large fry, you can get a 1700 calorie meal which is just a bit below what the average American should be consuming over the course of an entire day.
We all need to be more vigilant in voting with our knives and our forks by avoiding these killer meals as restaurants and the food industry ultimately heed to the call of their patrons. Personally, I take it one step further when it comes to traditional fast food establishments and vote with my feet by never stepping foot in them!
| |
