One of the simplest and most powerful strategies for lifelong success with body weight is regularly consuming foods that are big in volume from fiber and water, yet low in calories - and these would be my favorite foods, namely fruits and veggies.The reason is basic. The volume of food in your stomach has a powerful appetite suppressive effect yet fiber and water have zero calories.A new study in the May issue of American Journal of Clinical Nutrition confirms the efficacy of this "eat more, weigh less" tip.Obese study subjects that had the greatest reduction in energy density over the six month study period, i.e. those that ate the most fruits and veggies lost more than 2x as much weight as those with the least reduction in energy density despite eating ¾ of a pound more food a day!As a double bonus, including more fruits and veggies in your day not only reduces caloric intake but dramatically boosts the nutritional quality of your diet.I always include 1 cup of fruit at breakfast and 1 ½ cups of veggies at lunch and dinner.If you have not already achieved this milestone in healthy living, I urge you to do so.I know of no other nutritional undertaking that will more quickly transform the way you look and feel while simultaneously turning you into a biologic fortress.
Eat More Whole Grains!
(yes, that's an order)
Whole grains are rapidly approaching fruits and vegetables as nature's most life-preserving foods.3 studies out this month provide further confirmation of their pivotal role in broad spectrum disease protection.In a German report published in the May issue of Archives of Internal Medicine, researchers found that amongst 2,500 adults, those who included the most whole grains in their diets had a 27% lower risk of developing type 2 diabetes vs. those who ate the least.A second study found a 14% reduced risk of colorectal cancer in those consuming the most whole grains (American Journal of Clinical Nutrition, May 2007).Lastly, a review of seven major investigations found a strong and consistent link between eating more whole grains and less risk of heart disease and stroke.On average, 2.5 servings of whole grains daily reduced the risk of cardiovascular disease by 25%.Sadly, more than 40% of US adults consume zero whole grains daily.
For optimal health, strive to consume at least 2-3 servings (1 serving = ½ cup) of whole grains daily and remember that physically intact, less processed whole grains like oatmeal, brown rice, barley and dense, high fiber cereals are a healthier option than whole grain breads.
Superstar Food of the Month -
Dark, Leafy Greens!
Dark, leafy greens are unequivocally the nutrient Goliath - packing in more nutrition per unit calorie than any other food.To give you perspective, 100 calories of kale provides 190x more calcium, 4x more iron, 12x more magnesium, 15x more folate, 800x more vitamin A, 2x more protein, and 11,000x more antioxidant power than 100 calories of sirloin.
Eat smart -- Enjoy some form of dark, leafy greens daily.
Reduce Your Intake of AGEs
I want to make you aware of a very toxic group of compounds called "advanced glycation end products" (AGEs for short) and simple steps you can take to reduce your exposure to them.AGEs form when sugar molecules react with proteins, especially in the presence of heat.Like free radicals, AGEs form in a healthy body at low levels through normal metabolism, but can also enter the body through our food.Animal foods like meat and cheese, especially when exposed to high heat like frying, grilling, and broiling are the most concentrated dietary sources for these generalized nasties.AGEs are potent drivers of inflammation and oxidation and have been linked to a laundry list of modern day ills including accelerated aging, insulin resistance, diabetes, Alzheimer's, vascular and kidney disease. As expected, a recent study from the Journal of Gerontology:Medical Science (April 2007) that involved 172 healthy adults found that the more foods rich in AGEs study subjects consumed, the higher their AGE blood levels and the higher the levels of inflammatory chemicals in their blood.The investigators were surprised to find that even young, healthy subjects, as a result of their diets, could have AGE levels comparable to those with full fledged diabetes (Diabetics form much more AGEs in their bodies because of the excess sugar in their blood).
Take home message - Reduce your exposure to these dangerous compounds by limiting consumption of animal foods, especially those exposed to high heat.
Don't Lose Sight of This
As the wife of an ophthalmologist (and a really great one!), I have a special appreciation for the gift of good vision and want to be sure you are aware of the central role we now know nutrition plays in the preservation of eye sight.The key eye-health dietary strategies include eating lots (at least 4 cups daily) of fruits and veggies (especially dark leafy greens), enjoying nuts regularly, consuming the heart-healthy monounsaturated and omega 3 fats and restricting refined carbs, sugar, saturated and trans fats.
Two new studies from the May issue of the Archives of Ophthalmology provide additional insight into ways we can protect our vision.The first study included over 4,000 adults over the age of 60 and found that those with higher dietary intakes of long-chained omega 3 fats (found in oily fish like salmon/tuna) were less likely to develop age-related macular degeneration (AMD).Protection was provided by consuming as little as one medium serving of baked/broiled (not fried!) fish a week.A second study involved over 7,000 people and found that those with the highest blood levels of vitamin D were 40% less likely to develop early AMD.As I have shared in previous newsletters, vitamin D has emerged as an absolute block-buster nutrient when it comes to disease protection.To maintain optimal blood levels, enjoy a little "safe" sun exposure regularly and take at least 800 IUs of vitamin D in a supplement daily.
Soy Nuts-
Good and Good for You
A fascinating new clinical trial published in the May issue of Archives of Internal Medicine found that a half cup of roasted soy nuts consumed in 3-4 servings over the course of the day lowered blood pressure to the same degree as standard BP medications.Eating the soy lowered the blood pressure of those with hypertension the most, but was also effective in reducing the blood pressure of people with pre-hypertension (defined as blood pressure between 120/80 - 139/89).Maintaining normal blood pressure - ideally 115/75 or less is of paramount importance if you want to stay healthy.Even the lowest levels of pre-hypertension (120/80) increase the risk of cardiovascular disease 2.5 fold!
Roasted soy nuts are delicious, cheap, portable, and highly nutritious - try them!
Eating for Two
There is an interesting and growing body of science supporting that what a mother eats during pregnancy can have a significant impact on the risk of her child developing various diseases.A "first of its kind" study from the University of Netherlands recently looked at how eating different foods during pregnancy affected the risk of eczema and asthma in childhood.Curiously, apples and fish stood out prominently as protective foods.Specifically, children of women who ate fish once or more a week were 43% less likely to experience eczema than those who never ate fish.(Please note that pregnant women should strictly avoid shark, marlin, king mackerel, tile fish, and swordfish).Those whose mothers consumed 4 or more apples a week were 53% less likely to be diagnosed with asthma vs. those whose mothers ate one or less apples a week (American Thoracic Society's International Conference, San Francisco May 2007).
There is perhaps no other time in the lifespan of a human where nutrition has a greater impact than during fetal development.As such, I am in the process of creating a Dr. Ann's Healthy Pregnancy Grocery List to empower and guide future and expectant mothers toward nutritional excellence.Look for it soon on my website!
Exciting News!!!!
Look for Dr. Ann's expert advice in the June 29th issue of Womans World Weekly -- will arrive at stands June 19th!
tip.
hypertension the most, but was also effective in reducing the blood pressure of people with pre-hypertension (defined as blood pressure between 120/80 - 139/89).
mackerel, tile fish, and swordfish).
