Newsletters Archive
See All Newsletters
Health and Fitness Newsletter Archive from Dr. Ann - Wellness Newsletter August 2008
By: Dr. Ann |
|
 NEWS....
| |
|
Take Charge of Your Health |
|
August 2008 | |
|
The Power of Veggies Revealed
There is a mountain of compelling science supporting the benefits of eating  your veggies, and thanks to researchers from the British Institute of Food Research we now have our very first human trial revealing the mechanisms behind their "magical" effects. Reporting in the Public Library of Science journal (July 2008), scientists found that the active ingredients are phytochemicals that quite literally incite hundreds of specific beneficial genetic changes. In the study, researchers had 1 group of men with pre-cancerous prostate lesions eat 4 extra servings of broccoli a week while a second group included 4 extra servings of peas a week. Over the course of the 1 year investigation, prostate tissue samples were monitored from both groups. Those that ate the broccoli had between 400 and 500 positive changes in genes known to fight cancer! Broccoli and its cruciferous cousins (brussel sprouts, cabbage, cauliflower, arugula, and watercress) are uniquely high in 2 classes of phytochemicals, isothiocyanates and indoles that have repeatedly displayed a star, anti-cancer performance in the lab. I urge everyone, especially those at high risk for cancer, to include a serving of cruciferous veggies each and everyday. For those concerned with prostate cancer, I have just completed my Healthy Prostate Grocery List available at www.DrAnnwellness.com the last week of this month. This study also provides powerful confirmation that genes are not destiny. Genes do not operate in a vacuum - to the contrary, we now know that they are in constant, complex interaction with the environment and that behaving yourself (maintaining a healthy weight, eating right, and being physically active) keeps good genes turned on and bad genes turned off - Amen!  | |
|
Superstar Food of the Month Salsa
Salsa is delicious, refreshing, low in calories, and teeming with a synergy of beneficial compounds including fiber, vitamin C, potassium, and lycopene, along with 100's of other beneficial phytochemicals thanks to the tomatoes, peppers, onions, garlic, and cilantro that comprise this zesty, great-for-you concoction. Convenient, freshly prepared salsas available in the refrigerated section of the grocery are the tastiest and healthiest.
| |
Tip of the Month
Ghirardelli 100% Cacao Bar
During a recent speaking trip, I had the pleasure of engaging with a fellow speaker, Dr. Tony Atala, Chairman of the Department of Urology at Wake Forest University and a world-renown pioneer in tissue engineering, who shared a brilliant tip that I want to share with you. To fully exploit the glorious goodness in dark chocolate, Dr. Atala regularly enjoys a prudent portion of 100% cacao - pure (no sugar added) dark chocolate. (You can buy Ghirardelli 100% cacao bars in the bakery section of the grocery store.) To make it palatable (frankly delicious), he chases each bite with a small handful of raisins. With this tactic you get the highest concentration of dark chocolate flavanols (those miracle antioxidants) along with an additional burst of antioxidants from the raisins and of course raisin's natural sugars that make it all yummy. I have now transitioned from my daily 72% cacao dark chocolate to 100% thanks to this clever tip. (I use dried plums however because they have more antioxidants and less sugar than raisins.) If you are into hardcore wellness like me, give it a go! To view a video clip of Dr. Ann's advice on dark chocolate click here.
| |
|
Some Weighty News
There where a couple of eye-popping new studies on the weight loss front that I hope will en"lighten" you. In the first, Australian researchers found that sedentary, obese women who consumed a study diet that provided a big breakfast lost almost five times as much weight compared to the study group eating a traditional, calorie-restricted meal plan. Those eating the "big breakfast" diet began each morning with a meal containing half of their daily 1,240 calories. The breakfast was high in lean protein and complex carbohydrates (milk, 3 ounces lean meat, 2 slices cheese, 2 whole grain servings, 1 serving of fat, and 1 ounce of chocolate or candy). The other group ate 1,085 daily calories dispersed throughout the day ad libidum. At the end of the 8 month study, those on the big breakfast plan lost 40 pounds while the other group lost only 9 pounds. The hefty breakfast eaters also reported less hunger and less carb cravings throughout the day. (Endocrine Society Annual Meeting, San Francisco, June 2008.)
This study is consistent with others and highlights the simple, yet powerful tactic of consuming a robust breakfast rich in protein and slowly digested carbs as a highly effective means to curb appetite throughout the day while simultaneously revving up the body's calorie burning engine.
The second study made headline news and was truly a landmark investigation in that it compared 3 different types of diets head to head over the long term (2 years) with an exceptional rate of adherence (84.6% of subjects). The researchers monitored weight loss along with several metabolic markers in all study groups. 322 moderately obese adults were placed on a low-carb, low-fat, or Mediterranean diet. Although my local paper described the low-carb plan as "Atkins-like," in reality it was a low-carb plan that emphasized plant sources of fat and protein (versus the typical animal sources of Atkins).
Despite the fact that all study subjects achieved similar caloric deficits - at the end of the 2 year study, there were indeed differences on several fronts as summarized below:
- The average weight loss was 2.9 kg for the low-fat group, 4.4 kg for the Mediterranean group, and 4.7 kg for the low-carb group.
- The ratio of total cholesterol to HDL fell for all groups with the low-carb group experiencing the greatest reduction.
- Blood pressure was reduced in all groups with the Mediterranean group experiencing the greatest drop.
- Measures of systemic inflammation (a key driver of many chronic diseases) decreased only in the low-carb and Mediterranean group.
- Fasting blood glucose (sugar) levels fell only in the Mediterranean group. (Fasting glucose levels actually increased in participants with diabetes that ate the low-fat diet.)
- Women in the study lost more weight on the Mediterranean diet.
As I see it - the most important conclusions from this powerful investigation are:
- A calorie is not a calorie. The type of calories that make up a diet do matter as they have differential effects on metabolism.
- Low-fat diets are not as effective for weight loss as those higher in protein and healthy fats and can exacerbate pre-diabetes and diabetes (and of course we already know they taste the worst!).
- Dietary composition, independent of its impact on weight loss, can have favorable metabolic effects. (Maximal weight loss occurred in all groups at 6 months, but metabolic changes occurred throughout the 24 month study period.)
(The New England Journal of Medicine, July 2008)
|
|
In Praise of Family Dinner
The data is overwhelmingly clear that families who eat meals together regularly are healthier physically, mentally, and socially. Two new studies give us more reasons to partake in this healthy ritual that truly transforms eating from a biologic necessity to a civilized act of culture. According to the Journal of Adolescent Health (August 2008), teenage girls in families who ate at least 5 meals together a week were 50% less likely to smoke cigarettes or marijuana or drink alcohol over the 5 year study period. A second study from the same journal reported the more engaged a teen was with "family activities," including having family dinners, the less likely they were to engage in risky sexual behavior.
Based on the science I've read, I consider sitting down for family meals one of the easiest, most pleasant and powerful means of being a better parent. I also know that it can have a dramatic and lasting impact on your child's nutritional health. To make it easier for you to have "family" dinners regularly, I'm pleased to announce that my What's for Dinner..., user-friendly booklet of 15 healthy, family-friendly dinner meal plans and recipes is in the final stages of development. Look for it soon at the resource section of my website.
|
|
Eat Less - Live Longer
At this point in science, the only proven means to slow the aging process (at least in laboratory animals) is chronic caloric deprivation. Indeed, animal studies have shown repeatedly that decreasing caloric intake long term can dramatically slow down the ever-ticking aging clock. Scientists surmise that the key mechanism is that reducing calories slows metabolism by reducing levels of the thyroid hormone T3. Less T3 means less tissue aging. While studies to test this hypothesis in humans are on-going, a first-of-its-kind, initial report lends credence to this exciting possibility. Reporting in the June edition of Rejuvenation Research, scientists found that T3 hormone levels do decrease in human subjects who shave back a bit on their daily calories. In this study, 1 group of subjects cut their daily calories by 300 - 500, while a second group ate their regular diet, but increased daily exercise. A third (control) group made no changes. At the end of the 1 year study those on the calorie-restriction and exercise plans both lost fat mass, but only those in the calorie-restriction group had lower levels of T3.
A few years back I attended a scientific meeting where a researcher showed a large photo of an elder rhesus monkey subjected to life-long, "healthy" caloric deprivation right next to the photo of a rhesus monkey of the exact same chronological age fed a typical monkey diet - the visual contrast was simply astounding and in people terms was roughly equivalent to the difference between looking at a picture of a 35 year old next to a 60 year old.
While we wait for definitive studies on the anti-aging effects of calorie restriction in humans, I can assure you that cutting back on your calories can definitely lower your risk of our most common causes of death including heart disease, cancer, and diabetes. As further motivation, consider that over-indulgence likely accelerates the aging process - scary.
|
|
Take the Pressure off with Garlic!
A recent review of the latest studies evaluating garlic's beneficial effects on blood pressure provided some real artery-opening results. After combining the data from 11 separate clinical trials, researchers found that garlic indeed packs an impressive blood pressure - lowering punch. For folks in the studies that had high blood pressure, the garlic reduced the top (systolic) and bottom (diastolic) numbers by a whopping 8.4 and 7.3 mm Hg respectively (BMC Cardiovascular Disorders, Online, 6-16-08). These results are similar or even better than what we observe with standard doses of high blood pressure medications!
The average garlic dose used in the studies was equivalent to ½ to 1 clove. Because high blood pressure arguably is the single greatest contributor to upping your risks of having a heart attack, I would recommend that you get into the habit of kicking up both the flavor and heart-healthfulness of your meals by using fresh garlic regularly. For best results, chop or mince, let sit for 5-10 minutes and then add to your dishes at the end of cooking. (Heat can reduce the effectiveness of its active ingredients.)
|
|
Exciting News/Reminders
Dr. Ann's latest video tips! View Dr. Ann's best advice via web video! Click on any of the new clips that may interest you.
Click here to view a full list of her video tips.
(Lots more content soon to come!)
- Dr. Ann is thrilled to be presenting her most popular lecture "Eat Right for Life!" to a sold out crowd at Fitness Magazine's and South Carolina Department of Parks, Recreation, and Tourism's Mind, Body+Spirit Getaway (thank you Chad Prosser!) at the Wild Dunes Resort the weekend of September 12th.
- Join Dr. Ann on the first and third Thursdays of each month, from 12:30 to 1:00 PM for her live "Ask the Expert" radio broadcast on S.C. Public Radio's "Your Day" program (also webstreamed at http://yourday.clemson.edu). Click here to visit the archives. A special thank you to Whole Foods for sponsoring Dr. Ann's radio broadcasts!
Yours in health,
Dr. Ann
| |
|
|
|
|
|
Dr. Ann & Just Wellness, LLC | 246 Mathis Ferry Road | Suite 100 | Mt. Pleasant | SC | 29464
|
See All Newsletters
|
|
