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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