What did we learn in 2008?

Better Living News Bites launched in June 2008. Gradually, more and more people have signed on to improve their health and fitness beginning with our small weekly diet change.

Here is a sample of the hot topics we’ve covered this year:

June

Pay attention to your vitamins – vitamin A helps build healthy skin; riboflavin builds muscle and people who exercise need more of it.

July

Some fruit and vegetables actually absorb pesticides through their skins. Apples, bell peppers, peaches and celery contain the most pesticides. Choose organic versions of these kinds of produce whenever possible.

August

Scientists in Finland discovered eating berries daily lowered blood pressure, improved platelet function and raised good cholesterol (HDL). This was just one more study showing simple foods can dramatically reduce your chance of having a heart attack.

September

Morning or evening exercise can both be effective tools in shedding body fat. Simply follow the strategies of eating the right foods around your workout to jumpstart your efforts!

October

Healthy snacks are low in fat and balanced in protein and carbohydrates (e.g., baked tortilla chips and non-fat black bean dip). Also, new findings show low-sugar cocoa can improve endothelial function.

November

If you cannot feel the sun right now, you likely need to supplement vitamin D (800-1000IU/day). Vitamin D is the hot nutrient this year proving to improve bone density, reduce fall risk, decrease certain cancers and limit your chances of dying (seriously, it reduced all-cause mortality in one study).

December

The DASH diet (dietary approaches to stop hypertension) is a proven strategy not only for lowering blood pressure, but for losing weight and being healthy overall.

You can read any of these entries again by visiting the website. Each month appears as you roll your cursor over the bottom right side of the page.

www.betterlivingnewsbites.blogspot.com

Have a very Happy New Year!

-Mark Thiesmeyer, MS, MPH, RD

Bone health is more than just calcium

Nurturing strong, healthy bones is a life-long process. Bone density actually peaks by age 30. Young readers take note: now is your opportunity to drink milk, eat yogurt and cheese. When you reach adulthood your goal changes to preventing loss of bone mass for the rest of your life.

Maintaining bone density is now known to be more than just getting enough calcium. Vitamin D is essential for the absorption of calcium. Without enough D you can chew calcium tablets until the cows come home and it won’t help. In fact a recent meta-analysis showed that calcium supplementation without vitamin D may contribute to a 64% increase in hip fracture risk. Most researchers seem to agree we need 800-1000IU vitamin D per day. As a reference, 1 cup fortified milk provides only 100IU vitamin D.

Bone is composed of both calcium and phosphate. Researchers postulate that those with highest risk of hip fractures have decreased phosphate absorption due to a low protein intake. Many elderly stop eating meat because of cost and difficulty chewing.

Finally, strength training exercises are key to maintaining bone density and building muscle to support the bones.

Maximize your bone density with these tips:

• Supplement 800-1000IU vitamin D if you do not live in a southern climate with regular sun exposure.
• Choose a calcium-phosphate balanced supplement.
• Strength train 2-3 times per week.
• Maintain an ongoing dialogue with your physician regarding your bone health.

If you have questions about your bone health, comment on the blog: www.betterlivingnewsbites.blogspot.com.

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Bischoff-Ferrari HA, et. al., Calcium intake and hip fracture risk in men and women: a meta-analysis of prospective cohort studies and randomized controlled trials American J of Clin Nutr, 86(6) 1780-90 Dec 2007

www.niams.nih.gov/Health_Info/Bone
http://news.ucsf.edu/releases/key-bone-building-pathway-identified-in-mice/
www.wikipedia.org

Lower your blood pressure with this PROVEN diet.

The DASH diet (dietary approach to stop hypertension) is a proven strategy for lowering blood pressure, cholesterol and risk of heart disease and stroke. It sounds like a magic cure all! DASH preaches more fruits, vegetables, nuts and legumes. Most stories stop here leaving you with the sense that it is a good idea to follow the diet. However, you may not know where to start.

At Better Living, we take it a step further. Below is an example day of following the DASH diet. Buy the supplies on your next grocery trip and put it into action.

Breakfast – 1 cup cooked oatmeal mixed with half cup frozen berries, 1 cup skim milk

Lunch – 2 cups spring mix with handful of grape tomatoes and a half cup peas with non-fat dressing + a chicken sandwich with honey mustard, sprouts and tomato on whole wheat bread.

Dinner – 3oz baked cod with a cup of brown rice, steamed broccoli, 8oz skim milk and a cup of blueberries/strawberries/peaches topped with nonfat whip cream.

Anytime – large apple, 8oz low-fat yogurt, and 1/3 cup almonds

The DASH diet does more than lower your blood pressure. It puts you on a path to a fitter and healthier future. Share this message with a friend and commit to each other to start eating the DASH diet this week.


You can find more sample menus at the Mayo Clinic website: http://www.mayoclinic.com/health/dash-diet/HI00046#

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Fung, T.T., et.at., Adherence to a DASH-Style Diet and Risk of Coronary Heart Disease and Stroke in Women, Archives of Internal Medicine April 14, 2008

http://www.nih.gov/news/pr/apr97/Dash.htm

Vitamin D staves off….DEATH?

Okay, so the effect may be small, but it was statistically significant. Combined results of 18 studies showed those who supplemented with vitamin D have 7-8% reduced risk of dying from any cause compared to those who did not take a vitamin D supplement. D dosages varied between 300 and 2000IU. Although we do not completely understand how vitamin D helps extend life, we have documented increased rates of cancer, heart disease and diabetes in those with low blood levels of D.

Additionally, an in vitro study showed vitamin D increases production of glucose-6-phosphate dehydrogenase, an enzyme known to clear cancer-causing radicals from healthy cells. Results from studies such as this prompted the Canadian Cancer Society to recommend supplementing 1000 IU vitamin D to prevent cancer. For my male readers, please note other research shows that vitamin D does NOT protect prostrate cells from cancer.

Researchers found no negative side effects from taking 1000IU vitamin D daily. Better Living News Bites reported on November 7, 2008 that taking 1000IU/day may help reduce falls in seniors. See “Let’s keep Mom upright!”.

Bottom Line: If you do not get daily sun exposure, chose a 1000IU supplement of vitamin D3 (cholecalciferol) and have your physician monitor your blood levels.


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Simon JA. Review: vitamin D supplementation decreases all-cause mortality in adults and older people.
Evid Based Med. 2008 Apr;13(2):47.

Chen TC. 25-Hydroxyvitamin D-1 alpha-hydroxylase (CYP27B1) is a new class of tumor suppressor in the prostate.
Anticancer Res. 2008 Jul-Aug;28(4A):2015-7

Bao BY, Ting HJ, Hsu JW, Lee YF. Protective role of 1 alpha, 25-dihydroxyvitamin D3 against oxidative stress in nonmalignant human prostate epithelial cells.
Int J Cancer. 2008 Jun 15;122(12):2699-706.

Are your lips cracking? It may not just be the winter cold.

Riboflavin deficiency can result in cheilosis, or “cracking” at the corner of the mouth. Other signs of a riboflavin deficiency include loss of mental clarity and slow wound healing. Avoid these problems by eating a diet rich in almonds, soynuts, mackerel, milk and yogurt.

Here are some easy ways of adding riboflavin to your diet:

• Try sprinkling roasted soynuts and smoked mackerel on a bed of organic salad greens.
• Make a smoothie with a cup of skim milk, 6oz lite yogurt, 1T brewer’s yeast and frozen mixed berries for a whopping 85% of your RDA.
• Fill a 10” tortilla with ½ cup spinach, a quarter cup pumpkin seed kernels and 2T hummus for a vegetarian treat that delivers a third of your daily need.
  
  
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Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.Insel, Paul, Turner, R. Elaine, Ross, Don; Discovering Nutrition. Sudbury: Jones and Bartlett Publishers, 2003

Hey, don’t take away my popcorn!

We have long told people suffering from diverticulitis to avoid popcorn and nuts. Well a new study suggests this may not be the best advice. Diverticulitis is caused by an outpouching in the large intestines. Food can get caught in these pouches causing pain, usually in the lower-left abdomen. Other symptoms include nausea, vomiting, feeling hot (without necessarily a fever), cramping and constipation.

You probably know someone with diverticulitis. Recent research suggests one third of the US population experiences it by age 60. Furthermore, the incidence increases to two thirds by age 85.

Doctors and dietitians have instructed people with diverticulitis to avoid foods such as popcorn, nuts, and corn. Logically, these high-residue foods seemed more likely to get caught in the intestinal outpouches. However, recent research published in JAMA actually shows eating popcorn, nuts and corn has a protective effect from developing diverticulitis in over 47,000 study subjects.

These findings suggest we should eat foods rich in soluble fiber to lower our risk of developing diverticulitis. Such foods include:

• Dried beans (black, pinto, kidney, etc)
• Oatmeal
• Psillium husk and breakfast cereals that include it.
• Nuts
• Popcorn

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Strate LL, et. al., Nut, Corn, and Popcorn Consumption and the Incidence of Diverticular Disease, JAMA Aug 27, 2008;300:907-14

http://en.wikipedia.org/wiki/Diverticulitis

Keep your lean muscles of youth with the right diet!

Preliminary research suggests eating vegetables and fruits may be our best dietary fountain of youth. As we age, we experience a gradual muscle wasting called sarcopenia. If you look at body fat percentages for a 20 yr old versus a 65 year old, you see vastly more muscle in the younger and more body fat in the older person.

A 2008 Tufts University study suggests this muscle wasting could be a result of our high-protein, wheat, corn and rice diets. These foods create an acidic residual in our bodies. To maintain a neutral pH, our bodies may sacrifice muscle. To prevent this, we should eat more potassium-rich foods. Try these potassium powerhouses to keep your muscle tone. Contrary to common sense, acidic foods such as tomatoes still create a non-acidic/alkaline residual:

Tomoto sauce
Beet greens
Dates
Grapefruit
Lima beans
Plantains
Spinach
Plums
Peas
Prunes
All fruits and vegetables are a good bet!


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Dawson-Hughs, B, Harris, S, & Ceglia, L, Alkaline Diets favor lean tissue mass in older adults, Am J Clin Nutr, 2008;87:662-5

Falls account for 40% of nursing home admissions. Let’s keep Mom on her feet!

Supplemental vitamin D helped hundreds of seniors stay upright in 5 studies summarized in a 2008 meta analysis. The studies suggested taking 800IU of the active form of vitamin D (D3 or cholecalciferol) reduced fall risk by over 20% in people over 60 yrs.

While our skin can make vitamin D from sunlight, this becomes problematic in winter and aging may slow this process. Other than fortified milk and yogurt (100IU/cup) and cod liver oil (1,360IU/Tablespoon), our food supply lacks the nutrient. Therefore, consider taking a 800-1000IU vitamin D supplement if you are:

• Over 60 years old.
• Concerned with falling.
• Living in a climate without regular sun exposure.
• Wearing sunscreen when going into the sun.
  

Adverse effects have not been observed with daily intakes below 2000IU vitamin D.


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Bischoff-Ferrari, H.A., et. al, Effect of Vitamin D on Falls, JAMA, April 28, 2008- Vol 291, NO16, 1999-2006

Healthy snacks - Your path to fitness.

You voted and we listen! Blog readers overwhelmingly asked for tips on healthy snacking.

Let me start by refuting the belief that snacking is bad, unhealthy or somehow shows you lack will-power. Healthy snacks are an important part of a balanced diet. They help maintain energy, increase metabolism and give you an opportunity to eat foods you would not normally include in a standard meal.

In order to provide balanced energy, combine a high-protein food (meat, beans, eggs, nuts) with a high-carbohydrate food (bread, fruit, vegetables, crackers). Try these combinations or make up your own:

• Low fat cottage cheese + peaches or berries
• Apple + 1oz raw nuts
• Celery sticks + peanut butter
• Carrots + low-fat hummus
• Baked tortilla chips + black bean dip
• 1 Cup shredded wheat cereal + 1 cup skim or soymilk

If you have access to a grocery store, pick up 3oz of bean salad or sliced turkey from the deli. For about 100 calories, each will give you a hit of protein with little or no fat. If you are looking for grab & eat-solutions such as granola or protein bars, look for products with less than 10g sugar, less than 30% calories from fat and 10g or more protein. Happy snacking!

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Chocolate and cocoa to the rescue!

As a dietitian I am often the recipient of evil looks as I start to discuss sweets. “Just don’t take away my chocolate” a client says to me. Given this, I am happy to report each time research shows something positive about the treat.

First, let me explain the background. Think of our vascular system (arteries and veins) as a set of flexible tubes that span the body and through which the heart sends out nutrients. Each tube can expand or contract to allow more or less blood through. Atherosclerosis brings impaired ability to expand the arteries, called endothelial disfunction. People with diabetes and/or high blood pressure seem to be at an increased risk for developing endothelial disfunction.

A recent study found acute improvement in endothelial function with the consumption of dark chocolate or cocoa. Interestingly, sugar-free cocoa (90 calories) did a better job dilating the arteries and lowering blood pressure than did the full-sugar drink (460 calories). Thus, you can enjoy the improved vascular function without sacrificing your waistline.

Be careful not to run wild with these results. Another study failed to show benefit in cardiac patients fed daily cocoa. Also, chocolate (both dark and milk) is high in saturated fat which is known to increase harmful blood cholesterol.

Consider adding a box of sugar-free cocoa to your cupboard for the fall/winter. If you drink it on a day when you are feeling stressed, you will likely garner some benefit. Furthermore, consume dark chocolate in moderation and thoroughly enjoy it when you do.
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Faridi, Z, et. al., Acute dark chocolate and cocoa ingestion and endothelial function: a randomized controlled crossover trial. Am J Clin Nutr 2008;88:58-63

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Thiamine - essential, yet fragile

Two weeks ago we told you that a slight thiamine deficiency can make you irritable. Now thiamine is the second nutrient in our series Watch What You Cook! It is destroyed by heat and quickly leaches into cooking fluids. If you are consuming the fluids, such as in soup, you retain most of the thiamine. If you drain the fluids, such as in pasta, you lose the nutrient.

Thiamine is essential for nerve function and is involved in metabolizing carbohydrates. Slight deficiency results in general malaise and confusion. Severe deficiency can lead to paralysis and heart failure. Thankfully, severe deficiencies are rare.

Get your daily dose of thiamine by consuming the richest food sources (dry cook the meats and fish):

Fortified breakfast cereal
Kellogg’s Complete Wheat Bran
General Mills Total
Oat bran
Pork tenderloin
Catfish
Ham
Navy bean
Black beans
Many vegetarian products (e.g., Morning Star Burger Crumbles)
*Enriched rich or flour

* Better Living advocates consuming whole grain flour and brown rice rather than enriched. The enriching process adds back thiamine that is destroyed by processing; however, other nutrients such as vitamin B6 and dietary fiber, lost in processing are not replaced.
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http://en.wikipedia.org/wiki/Thiamin
Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.
http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20w404.pdf

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Watch what you cook - Part 1

We have all heard that eating fruits, vegetables staves off health problems. Research suggests this is due to the rich nutrients in these foods. However, despite eating the right foods you may not capture the health benefits if you expose the foods to heat. Are you cooking away the benefits?

There are 3 nutrients destroyed by cooking: vitamin C, thiamin and folate. Each of these nutrients is also susceptible to leaching out of foods into cooking fluids. This week we will cover vitamin C. In the coming weeks we’ll get to the rest.

Vitamin C is easily destroyed by cooking heat and readily leaches into cooking fluids. To retain vitamin C, foods should either be eaten raw or cooked quickly (e.g., steaming or microwaving). Broccoli, for example, loses little vitamin C when steamed or cooked in a microwave with minimal water. However, boiling broccoli takes out most of the vitamin C.

Aside from cooking, vitamin C can react with cooking fluids. One study showed a marked decrease in vitamin C in dishes cooked with soy sauce or miso. Think twice before dousing your bell pepper, onion and broccoli stir-fry with soy sauce!

Maximize your vitamin C intake by enjoying the following foods raw or steamed:

• Sweet red peppers
• Sweet green peppers
• Broccoli
• Brussels sprouts
• Peapods
  

Strawberries, peaches, papaya, oranges and kiwifruit are also rich in C. Pick 3 to add to your diet this week.
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http://en.wikibooks.org/wiki/Nutrition:Vitamin_C
Gliszczynska-Swiglo A, et. al, Changes in the content of health-promoting compounds and antioxidant activity in broccoli after domestic processing. Food Additives & Contaminants. 23(11):1088-98, Nov 2006
Kishida E, et. al, Effects of seasonings on the stability of ascorbic acid in a cooking model system, J of Nutr Science & Vitaminology. 50(6):431-7, Dec 2004
Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.

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Feeling cranky? Try adding extra thiamin to your diet.

Vitamin B-1 or Thiamin helps our bodies transform carbohydrates into energy. Since our brains and nerve tissue require carbohydrate-based energy, even a mild thiamin deficiency causes irritability, poor concentration and muscle weakness.

Ensure you get enough thiamin with these tips:

• Stir a tablespoon of brewer’s yeast into your next protein shake or smoothie.
• Sprinkle pecans onto your breakfast oatmeal.
• Keep soynuts in your glove box for a quick and easy snack.
• Eat a thiamin-fortified breakfast cereal each morning.
• Take a multivitamin.
  

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Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.
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Get lean with evening exercise!

If you have ever tried to lose just 5 or 10lbs, you know how hard it can be to take the last bit of fat off. In preparing for a shirtless photo shoot, I worked for a month to get more definition in my mid-section. I lost close to 10lbs by working out a bit harder than usual and watching my diet strictly. Here are the strategies that worked for me:

• Each week I completed 3 1-hr strength training sessions.
• I ate a high-fiber, low-sugar breakfast cereal with soymilk each morning.
• I based my diet around fruits, vegetables, whole-grains and legumes with 4-5 more small meals (400-500kcal) eaten before 6pm.
• Around 7pm, I jogged hard for 30-40 minutes then ate no more food for the rest of the day.
• I drank a couple glasses of sugar-free lemonade (e.g., Crystal Light) each night after exercising and went to bed somewhat hungry.
• Each morning I would wake up feeling less hungry (and with less body fat!) than when I went to bed.

You can view a picture from the photo shoot on the blogsite (link below).

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Salmon saves your eyesight!

A new study published in the American Journal of Clinical Nutrition suggests that eating oily fish such as salmon may reduce your risk of developing neovascular age-related macular eye degeneration (NV-AMD). AMD is a major cause of adult blindness. The study looked at fish consumption over the past year and found those who ate oily fish at least once a week, had a 50% reduced risk of developing NV-AMD than those who ate fish less than once a week.

To eat more oily fish such as the ones sited in this study:

• Spread smoked mackerel over whole-grain crackers.
• Make a sandwich using chunk-light tuna (less mercury risk than albacore), low-fat mayo, celery and chipotle ground pepper.
• Serve wild-caught salmon topped with brown sugar, soy sauce and garlic.
• Sauté pickled herring with onions and green pepper and toss with cool pasta and grape tomatoes.
• Mix canned sardines with olive oil, lemon juice, oregano, garlic and crushed red pepper and serve over spring greens. See recipe at http://www.epicurious.com/recipes/food/views/MIXED-GREENS-WITH-MARINATED-ANCHOVIES-106452

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Augood, C. et. al., Oily fish consumption, dietary docosahexaenoic acid and eicosapentaenoic acid intakes, and associations with neovascular age-related macular degeneration. Am J Clin Nutr 2008;88:398-406

www.epicurious.com

What do corn-fed beef, farming subsidies, and mass-production of vegetable oil have in common?

Each have caused the Western diet to move away from a healthy omega-3:omega-6 fat ratio. Omega 3 fats are found primarily in salmon, mackerel, herring and other fish. Omega 6 oils are found in safflower, soybean, corn and sunflower oils. Furthermore, since most commercially-produced animals are fed corn, we also get a hit of omega-6’s from beef and poultry. This is a problem.

Experts believe our excessive consumption of omega-6 fats compared to omega 3’s is responsible for a collage of health problems. Feeling pain in your joints? Lacking endurance during your exercise session? Afraid of the debilitating effects of Alzheimer’s Disease? Each of these problems is correlated with an excessive omega 6:3 ratio.

Follow these guidelines for increasing your omega 3 and decreasing your omega 6 intakes:

• Read food labels on breads, crackers, chips and other processed foods. Look for ones prepared with canola or olive oils. Avoid products with the three S oils - safflower, soybean, sunflower.
• Sauté pickled herring or whitefish with onions and finely chopped peppers and enjoy it on a sandwich for lunch.
• Grill 4-6oz wild-caught salmon and serve it with a glazing of mango chutney.
• If you eat a low-fish diet, consider taking a fish-oil supplement with 1 gram total of EPA and DHA.

Watch next week for more benefits from eating oily fish and ideas for eating more of it.

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Mukaro VR, Costabile M, Murphy KJ, Hii CS, Howe PR, Ferrante A. Leukocyte numbers and function in subjects eating n-3 enriched foods: selective depression of natural killer cell levels.
Arthritis Res Ther. 2008;10(3):R57. Epub 2008 May 14.

Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.

http://en.wikipedia.org/wiki/Omega-6_fatty_acid#Dietary_sourceswww.colorado.edu/eeb/courses/1210/docs/FatsLectureNotes.pdf

Exercising to lose body fat? Jumpstart your efforts!

Do you toil away on the treadmill yet see no movement on the scale? Research shows that eating carbohydrates before exercise reduces the rate of fat burning by 28% during your exercise session. The blood sugar and insulin increases after that bagel send a clear message to your fat cells – DON’T BOTHER.

Maximize your fat loss by exercising first thing in the morning before eating breakfast. Give it a solid 40-60 minutes at moderate intensity*. Shower, dress, get ready for your day, and then eat as soon as you feel the first hunger pang (likely 40-60 minutes later).

Let us know how your weight loss proceeds at http://www.betterliving.biz/.

Some people do experience dizziness when exercising in a fasted state. If this happens, stop and eat breakfast or drink some juice.

*You can calculate your range of moderate intensity heart rates with the following equations:

(220 – your age) x .65 = low end
(220 – your age) x .85 = top end

Check with your physician to determine your moderate intensity heart rate if you take beta blocker medications or have a cardiac condition.

Eat the right foods when you drink!

Drinking alcohol interferes with vitamin B absorption, especially thiamin. In heavy drinkers, this can lead to a deficiency called Wernicke-Korsakoff syndrome characterized by impaired memory, confusion, staggered walking and rapid eye movement. It is confusing to recognize as these symptoms are already common in drinkers.

Encourage any drinkers you know to be careful with their diets and take a B-1 supplement. Wernicke-Korsakoff is a severe problem that may be avoided by consuming the following rich sources of thiamin:

• Pork chops
• Brazil nuts
• Sunflower seeds
• Wheat germ
• Oatmeal
• Fortified breakfast cereals

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Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.

Insel, Paul, Turner, R. Elaine, Ross, Don; Discovering Nutrition. Sudbury: Jones and Bartlett Publishers, 2003

Falling asleep at 3pm?

Bagels, white bread, rice, pasta and sweets are sending us on a blood glucose roller coaster. When we eat these foods, our blood sugar spikes sky high. As a result our pancreas secretes tons of insulin which subsequently crashes blood sugar back down. These crashes make us tired, hungry and ironically, give us cravings for more sweets and carbohydrates.

Whole grains and specifically insoluble fiber (wheat bran, soy fiber, millet, beans, nuts) are the keys to keeping your energy steady and controlling cravings though the day.

Take these steps to steady your energy:

• Count your fiber for a day. You should get 25-30 grams dietary fiber each day. Make sure it is distributed through the day as opposed to just eating 1 bowl of Fiber One™ Cereal.
• Eat raw fruits and nuts for snacks (e.g., an apple and 15 raw almonds; half cup blueberries + oz walnuts).
• Slow-cook onions, bell pepper and black beans in a crock pot with Goya™ seasoning and serve with brown rice. Or get a naked burrito from Chipotle or Qdoba; go light on rice and cheese, but load it up with lettuce and salsa.
• Chose whole-wheat bread with 3-5g fiber/slice. Eat a sandwich each day:

1. Roasted turkey with sprouts, tomato and avocado.

2. Tuna salad with low-fat mayo, baby spinach and red onion.

3. Peanut butter and jelly.

Want to trim your abs? Eat more whole grains!

Recent research out of Penn State showed dieters who eat whole grains lose more fat from their abdomens than dieters eating refined carbohydrates.

Dieters ate either refined carbohydrates (white bread, rice, pasta, etc) or whole-grain carbohydrates. Everyone ate 1550-1800 calories per day. Both groups averaged 8-12lbs weight loss over the 12-week study. However, the whole-grain group lost more of the dangerous fat from their midsections. Furthermore, only the whole grain eaters lowered their c-reactive protein, an inflammatory measure linked to heart attacks, stroke, hypertension and diabetes.

To enhance your diet’s effect on your abs, follow these rules:

• Read ingredient labels on bread, rolls, pasta and cereal – make sure whole wheat, whole oat or another whole grain is the first ingredient. If it says “enriched wheat flour” toss it back.
• Make sure carbohydrate foods give you three or more grams dietary fiber for every 100 calories.
• Switch from white to brown rice. (Trader Joe's carries a 3-min microwavable brown rice in their frozen section.)
• Eat oatmeal, popcorn & whole-wheat pasta.

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Katcher, H, et.al., The effects of whole grain-enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome, Am J Clin Nutr 2008:87:79-90
“Tufts University Health & Nutrition Letter”, May 2008

www.wikipedia.org

Before I was even a twinkle in my father’s eye, my mom took folate.

If you are thinking of becoming pregnant, if it is even remotely possible, or if you know a young mother-to-be, think folate.

Between the 14th and 30th day after conception – long before a woman even realizes she is pregnant – folate helps prevent a spine-damaging birth defect called neural tube defects (NTD). Babies born with NTD suffer paralysis, lack of bowel control and may have smaller-than-normal brains. Sadly, NTD affects 4,000 pregnancies yearly in the US alone, even though good folate status all but guarantees prevention.

Please spread the word. Inform women who are trying to conceive to consider taking 400mcg folate or folic acid daily. Most pre-natal vitamins do the trick. Send your friends and family this update or connect them with: www.BetterLivingNewsBites.blogspot.com

Miracle berries lower risk of heart disease.

Scientists in Finland discovered eating just 5.25oz of a combination of berries daily lowered blood pressure, raised HDL (good cholesterol) and reduced platelet function. Participants reduced all three of these heart attack risk factors in only 8 weeks of berry eating.

The study looked at berries common to Finland – bilberries, lingonberries, chokeberries, black currants, strawberries and raspberries. However, the researchers suspect that the wide range of polyphenols, natural plant substances in berries, are responsible for the effects. If you cannot get your hands on bilberries and lingonberries, try blueberries and cranberries as a substitute. Eat a wide range of berries with some frequency. Use these strategies:

• Sprinkle dried cranberries on your breakfast cereal.
• Spread raspberry/blackberry puree on toast and sandwiches.
• Enjoy a bowl of blueberries with a dollop of low-fat vanilla yogurt.
• Layer fresh berries on your next peanut butter sandwich.

If you know someone with high blood pressure or cholesterol, please forward them this message. They can receive these updates free by signing up at http://www.betterlivingnewsbites.blogspot.com/.

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www.americanheart.org
http://www.umm.edu/altmed/articles/bilberry-000225.htm
Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol Erlund et al. Am J Clin Nutr 2008;87:323-31

Clean Fruit - Choose Conventionally-grown

Last week we highlighted the fruits and vegetables most likely to contain pesticide residues. While we do not know that these pesticides cause physical harm, it is conceivable that the increased prevalence of cancers and other health problems could be linked to the increased use of chemicals in conventional farming.

The Environmental Working Group, a non-profit watchdog organization, also published a list of the fruit and vegetables that have the least amount of pesticide residues. When buying from this list, Better Living suggests choosing conventionally-grown (non-organic). You can save some money for filling up your car!

Least-Likely To Contain Pesticides (best first)

1. Onions
2. Avocado
3. Sweet Corn, Frozen
4. Pineapples
5. Mango
6. Sweet Peas, Frozen
7. Asparagus
8. Kiwi
9. Bananas
10. Cabbage
11. Broccoli
12. Eggplant

Environmental Working Group www.foodnews.org

Dirty Produce - When is it best to buy organic?

In an effort to promote consumption of fruit and vegetables, it is tempting to overlook a small truth. Most commercially grown fruits and vegetables are soaked with pesticides before reaching your mouth.

You may find the following statement on pesticide-treated produce: "there is no conclusive evidence of harm to humans.” However, regulatory agencies often look only at high-dose effects, not the prolonged low-dose effect of consumption over many years.

Quite simply, the lack of evidence for harm is not a complete assurance of safety. It is wise, therefore, to moderate intake of pesticides much like you reduce your intake of saturated fat. The Environmental Working Group (EWG), a non-profit watchdog organization, recently published a list of the most pesticide-contaminated foods. Foods on the list represent those with the highest likelihood to contain a “detectable” amount of one or more pesticides. This quantity may or may not be enough to cause physical harm when consumed over time. However, Better Living considers it prudent to choose organic forms of these fruits and vegetables to reduce risk.

12 Most Contaminated (worst first)
Choose Organic

1. Peaches
2. Apples
3. Sweet Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Lettuce
9. Imported Grapes
10. Pears
11. Spinach
12. Potatoes

Enviromental Working Group www.foodnews.org

Next week we will highlight the foods with the least risk for pesticide contamination.

My apologies to the British, don’t drink your milk with your tea

Fortified milk is a great source of calcium and vitamin D, making it a powerhouse for bone health. However, sometimes, just drinking it is not enough. Calcium is a tricky nutrient that can chelate - or chemically bind - to other substances, making it virtually worthless to the body. Consider these points when planning your calcium intake:

• Tannins in tea (and to a lesser extent coffee) chelate with milk calcium reducing the amount bioavailable to you.
• Attention vegans: Oxalic acid found in spinach, collard greens, sweet potatoes, rhubarb, and beans binds with calcium and prevents its absorption. Try kale instead. It is low in oxalic acid and delivers about 200mg calcium per cooked cup.
• If your diet is rich in high-fiber, whole-grain cereal, legumes and nuts/seeds, you likely need more calcium. The phytic acid and fiber in these foods bind with calcium making it less available. Examples: cheese on a bean burrito, milk on cereal, or yogurt with lentils. If these are your sources of calcium, think about adding a supplement.

http://cals.arizona.edu/pubs/health/az1042.pdfhttp://ods.od.nih.gov/factsheets/calcium.asp#h5

Even a mild vitamin B-3 deficiency may crash your metabolism.

Keep your engines gunning by eating vitamin B-3, also known as niacin. This nutrient helps convert carbohydrates, protein and fat into energy and works to keep the skin, digestive tract and nerves healthy. When medically supervised, large doses of niacin have been shown to lower blood cholesterol.

To add niacin-induced punch to your diet:

• Enjoy trout, salmon or mackerel at your next fish dinner.
• Roll together a half cup brown rice, 3oz chicken, lettuce, tomato and 2 tablespoons sunflower seeds in a flour tortilla for a power lunch.
• Crack some dry-roasted peanuts at the ball game.

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I apologize that the fractions did not show up in last week's posting concerning vitamin E and seniors. The recommendations should have read:

• Eat one-quarter cup sunflower seeds or almonds 3 times a week (9mg vitamin E).
• Sprinkle 2T wheat germ onto oatmeal and top it with a half ounce of toasted pecans (3mg vitamin E).

Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.

Eating sunflower seeds may keep seniors walking.

A 2008 study showed seniors over 65yrs with low blood levels of vitamin E experienced a decline in ability to rise from a chair, balance and walk quickly. The three year study looked at nearly 700 people and presented compelling evidence that vitamin E deficiency has dire consequences.

To keep vitamin E blood levels normal, Better Living recommends eating foods rich in the nutrient rather than taking a dietary supplement. A 2005 study showed high-dose supplementing with vitamin E actually increases health problems. So once again, the story is about balance. You can get your 8-10mg recommended intake of vitamin E from simply eating:

• Eat ¼ cup sunflower seeds or almonds 3 times a week (9mg)
• Make a tuna salad using a small can of white tuna canned in oil, drained. Serve it with some fresh mango or papaya slices. (6mg)
• Sprinkle 2T wheat germ into your oatmeal, and top it with ½ oz toasted pecans. (3mg)
• Add 1T olive oil to your salads to boost vitamin E by 2mg.

Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.
Bartali, B. et. al, Serum Micronutrient Concentrations and Decline in Physical Function Among Older Persons, JAMA, Jun 23, 2008
Miller III, E., et. al, Meta Analysis: High Dosage Vitamin E Supplementation May Increase All-Cause Mortality, Annals if Internal Medicine, 4 Jan 2005, 37-46 USDA Food Database

Swimsuit season is here - eat your calories when you need them!

How did we ever get to the point where we skip breakfast or work through lunch? We then settle down to a nice BIG evening meal where we reward ourselves with excess food after a long day of work and stress. Maybe an anthropologist could explain how dinner became such a cultural phenomenon – the only time spouses and families eat together. Dinner may be the most relaxed meal of the day, but it can do the most damage to weight loss efforts. So pardon the rare, Better Living radical moment. If you must ship one meal tomorrow, skip dinner!

Okay, so we don’t really want you to skip any meals, but calorically-speaking, dinner is the least important. It should be the smallest meal of the day especially if it is eaten within 4 hours of bedtime. Food is our fuel. You will not need much to power you through the last few evening hours of unwinding whether it be reading, watching television or doing light housework.

Here are some good waist-trimming dinner choices:

• Soup and salad: whether the soup is homemade or canned, a broth-based bowl is a perfect compliment to a fresh green salad.
• A serving of Chinese stir-fry: hold the rice! Order it with light oil and lots of vegetables and you’ve got a low-calorie tasty hot meal.
• 4-oz chicken breast with honey mustard and 2 cups steamed vegetables makes a meal you can savor with your family without adding a notch to your belt.
• Microwave a veggie burger and serve it on 2 slices whole-grain toast with a dollop of salsa or hummus.
• Make it a salad night. Load it up with thawed frozen vegetables, baby carrots, hearts of palm or artichoke hearts. Top it with some smoked mackerel or a baked fillet of fish and your favorite light salad dressing.

Give your skin a healthy glow.

Vitamin A promotes the growth of healthy skin, bones and teeth. It’s also essential for vision and a strong immune system. The best food sources for vitamin A include carrots, sweet potato, butternut squash, mango and cooked spinach.

Here are some tips for eating more vitamin A:

• Bake a few sweet potatoes (400 degrees for 45 min.) and pack them for lunch.
• Enjoy baby carrots dipped in low-fat hummus or sliced mango for a quick snack.
• Wilt baby spinach leaves into a pan of sautéed garlic and lemon juice for a palate-cleansing appetizer.

Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1537621

Want to control your cholesterol? Start with soluble fiber.

Soluble fiber literally drags cholesterol out of your body. Fiber binds with bile acids (which are largely composed of cholesterol) in the intestines. This fiber-bile combo is excreted and your liver must use cholesterol to make more bile. Research suggests that the more soluble fiber you eat, the lower your cholesterol will go.

The richest sources of soluble fiber are psillium seed husk, oat bran, dried beans, barley and apples. Lower your cholesterol by employing 2 or more of these strategies daily:

• Eat a cold cereal with at least 2g soluble fiber per serving (Kellogg’s Bran Buds, Fiber One Carmel Delight).
• Mix ½ cup oatmeal with ½ cup cooked barley. Add some frozen berries and (soy)milk for a delicious breakfast treat.
• Wrap ½ cup black beans, ¼ cup brown rice and salsa in a whole wheat tortilla.
• Try a bowl of lentil or bean soup and an apple for a satisfying lunch.
• Make a batch of Apple Oat Muffins and enjoy them all week. Find the recipe at http://www.betterliving.biz/.

Insel, Paul, Turner, R. Elaine, Ross, Don; Discovering Nutrition. Sudbury: Jones and Bartlett Publishers, 2003

Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.

The more you exercise, the more riboflavin you need!

Vitamin B-2 or riboflavin is necessary for building and maintaining body tissue. Active people, especially those who strength train, need more riboflavin.

Here are tips for increasing your riboflavin intake:

• Snack on raw, unsalted almonds.
• Purchase smoked mackerel and serve over whole-wheat crackers for an easy snack.
• For nearly twice the riboflavin, substitute fresh pasta for regular dry pasta on your next spaghetti night.

Other good riboflavin sources include soynuts, yogurt and milk. But, don’t buy milk in clear containers. Sunlight destroys half the riboflavin in a gallon of milk in just two hours.

Hands, Elizabeth. Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.