Two important nutrition discoveries of the last decade.

Fish Oil Proven Protective-There is not doubt.

Fish or fish oils is now considered one of the most healthful foods you can eat or supplements you can take. Fish oil benefits organs and tissues in the whole body. It encourages brain health, cardiovascular health, breast and ocular health, and boosts immunity. It even helps the skin. Research continues to highlight the benefits of fish oil. So far this is what we know. Fish oil improves:
• Joint pain. Fish oil is a known anti-inflammatory, which is why studies have shown that it helps alleviate symptoms associated with arthritis.
• The heart. Fish oil confers both protective and healing benefits for people with heart disease. Because research undeniably confirms that fish oil helps decrease the inflammation associated with cardiovascular disease, the American Heart Association began recommending it as a treatment option in 2003.
• The arteries. Fish oil protects the arteries by lowering blood triglycerides (cholesterol and fat content). Researchers have validated earlier findings that fish oil supplements, in as little as 2 gm per day, can be effective--and without any side effects.
• Menstrual cramps. Fish oil, which contains DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), has been shown to work well for menstrual cramps even in those who didn't change their diets.
• Health of young children. Studies show that fish oil helps the development of a baby's immune system, nervous system, muscle tone, and brain.
• Reducing hot flashes. A study done in Italy indicates that taking fish oil may lessen the frequency and severity of hot flashes by 25 percent over 24 weeks.
• Lowering the affect of stress. Research suggests that fish oil's anti-inflammatory properties can help reduce the body's response to psychological stress. Researchers believe fish oil helps modulate neurotransmitters in the brain, regulating its activity and increasing serotonin.

Vitamin D Critical for Robust Health. After decades of advising people to stay out of the sun as a protection from skin cancer we now know that a little sunlight may instead protect us from cancer. We make Vitamin D when sunlight hits our skin--unless the skin is covered with sunscreen. Now irrefutable evidence shows that vitamin D protects virtually every cell in our bodies and may promote excellent health. Those with optimal levels of the vitamin (52ng/ml or more) enjoy a 50 percent reduced risk of breast cancer, as well as a substantially reduced risk of colon cancer, multiple sclerosis, osteoporosis, heart disease, and even risk of C-section. But supplements are easy to take. Take between 1000-2000 IU’s a day. So if you stay out of the sun or live north of San Francisco, consider a supplement. You may need a D boost to protect your health.

A few thought about eating

Eating behaviors are never perfect and there seems to be no physiological value to being a purist. It is sometimes hard to enjoy life and food when we expect so much from ourselves. I encourage you to let go of that concept and relax a bit. Food can be complicated, but it is also a very basic need for survival. We really don’t even need that much to carry on. Did you know that it only takes 10 calories to raise the blood sugar in the brain? That fuzzy, crabby feeling we get when we are hungry requires so little to extinguish. Of course, eating healthy foods, fruits, veggies, whole grains, legumes, nuts and such keep us well while sugary, fatty foods cause inflammation and make us ill. Food serves a basic but generous role in our lives.

Breakfast foods matter for cell health

Researchers evaluated breakfast foods to determine how different meals affected the functioning of the blood vessel lining otherwise known as the endothelium. What they found was that high glycemic index foods mattered. Subjects ate either cornflakes, which are high on the glycemic index, a low glycemic index high-fiber cereal, a glucose supplement, or just drank water. After the meal researchers measured the function of endothelial cells. Subjects who ate the cornflakes or glucose supplement had the most impaired cell function. This is a problem since impaired function may translate to damage and this can lead to atherosclerosis and heart disease.

Nutrient rich breakfast ideas

Nutrient Rich Breakfast
1. Organic nonfat yogurt, berries of any sort, seeded berries are an excellent source of anti-oxidants, a bit of honey and chopped nuts.
2. Oatmeal with flaxseed, almonds, milk or soy milk and dried blueberries or raisins and a bit of cinnamon.
3. Omega 3 farm fresh eggs, spinich, garlic and onion. Make an omelette.
4. Whole grain toast and natural peanut butter, fruit spread or honey. Sprinkle with cinnamon.
5. Whole grain english muffin and hummas.
6. Cottage cheese with fruit and slivered almonds.
7. A poached egg, toast and tomatoes.
8. A whole grain high fiber cereal, milk and raisins.
9. One whole-grain English muffin, 1ounce melted low-fat cheese and tomato slices

Vitamin D and weight loss

There may be a link between Vitamin D levels in the body at the start of a low-calorie diet may encourage success.

Subjects in the study had vitamin D levels that many experts are considered insufficient. The authors of the study found that baseline, or pre-diet, vitamin D levels predicted weight loss in a linear relationship. For every increase of 1 ng/mL in level of 25-hydroxycholecalciferol - the precursor form of vitamin D and a commonly used indicator of vitamin D status - subjects ended up losing almost a half pound (0.196 kg) more on their calorie-restricted diet. For each 1-ng/mL increase in the active or "hormonal" form of vitamin D (1,25-dihydroxycholecalciferol), subjects lost nearly one-quarter pound (0.107 kg) more.

Additionally, higher baseline vitamin D levels (both the precursor and active forms) predicted a greater loss of belly fat.

Choosing high nutrient dense foods

Choose High Nutrient Dense Food
Breakfast
 Pick high-fiber, whole-grain cereals.
 Instead of adding sugar (processed from natural cane or beets), top with fresh fruit, such as sliced bananas or strawberries.
 Choose old-fashioned rolled oats rather than instant, flavored oatmeal. Top with honey, walnuts, raisins, low-fat milk.
 Choose whole fruit or pure fruit juices rather than "stripped" juices that have added high-fructose corn syrup added.
Snacks, desserts
 Fruit
 Have a cup of plain yogurt with a half-ounce (2 tablespoons) of raw walnuts and a tablespoon of honey.
 Mix equal amounts of raw almonds, walnuts, pecans, Brazil nuts, and filberts; eat one or two tablespoons a day as a snack (nuts are exceptionally nutrient-dense – they are tiny warehouses of important trace minerals, as well as protective fats, and natural vitamin E).
Midday and evening meals
 Sandwiches made with whole-grain breads, lean meats, tomato slices, lettuce and a little mayonnaise (mayonnaise is a good source of vitamin E)
 All kinds of fish, broiled or baked
 Fill half your plate with veggies.
- Two or three servings of vegetables, some raw (such as salads, carrot sticks), some cooked; choose some fresh vegetables as often as possible.

Americans are not following health advice

Fewer Americans are following healthy lifestyle advice than in the past despite more evidence pointing to the fact that lifestyle directly impacts health outcomes. Researchers compared data from two large scale National Health and Nutrition Examination Survey (NHANES)studies from 1988-1994 and from 2001-2006.

They looked at adults aged 40 to 74 years, because this is the age group where a first diagnosis of cardiovascular risk factors and disease usually arises. For the first period (1988 to 1994) the number in this age group was 7,340 (representing nearly 80 million people). The number for the second period (2001-2006) was 7,811 (representing about 65.5 million people).

The results showed that for this age group, during the 18 years between the two survey periods:

* The proportion of people with a BMI higher than 30 went up from 28 to 36 per cent.

* People doing exercise 12 times a month or more went down from 53 to 43 per cent.

* Smoking rates have not changed much (26.9 down to 26.1 per cent).

* People eating 5 or more fruits and vegetables a day went down from 42 to 26 per cent.

* People drinking moderate amounts of alcohol went up from 40 to 51 per cent.

* Overall, people adhering to all 5 healthy habits has gone down from 15 to 8 per cent of this population group.

* People with cardiovascular disease, diabetes, high blood pressure or high cholesterol, or risk factors for these conditions, were no more likely to be following a healthy lifestyle than people without such factors.

Nutrition in the News

Want great nutrition advice? Go to the Harvard nutrition web site and read current research in the news. Walter Willett heads the Harvard School of Public Health and offers a balanced, research based view. Check out the web site. http://www.hsph.harvard.edu/nutritionsource/nutrition-news/

Ask the nutritionist

Q: How do you know how to choose whole grain products?

A: If you are confused about finding whole-grain bread and cereals, first read the food label. A true whole-grain product lists whole wheat, whole oats, or another whole grain product as the first main ingredient. If the label’s first ingredient says “wheat flour” it probably means it is refined. Even highly processed cake flour is made with wheat flour. All foods bearing the Whole Grain Stamp offer at least a half serving (8 grams) or more of whole grain.

Ask the nutritionist

Q: I am confused about fats? Are they good for me?\

A: Choose healthy fats, limit saturated fat, and avoid trans fat. The total amount of fat you eat, whether high or low isn't linked with disease for all people. What really matters is the type of fat you eat. The "good" fats—monounsaturated and polyunsaturated fats will help lower disease risk. The key is to eat a healthy diet and to replace good fats for bad fats. Always avoid trans fats also called partially hydrogenated fat. These fats contribute to disease.

Broccoli

In a word-broccoli denotes thoughts of healthy food with great medicinal benefits. In fact a new study from UCLA found that the compound sulforaphane found in broccoli and other cruciferous vegetables may help prevent respiratory inflammation and diseases such as asthma, allergic rhinitis and chronic obstructive pulmonary disease. How does this work? The compound seems to increase the production of enzymes in the airway that protect us from everyday pollution, smoke and other substance that cause tissue damage. Broccoli sprouts are the richest natural source of sulforaphane and in the study of 65 people who received varying doses, researchers found a two to three-fold increase in the anitoxidant enzymes that protect us.

The study was published in the March issue of Clinical Immunology.

The Goals of Volumetric Eating

The Goal of Volumetrics
When you are trying to cut down on calories but fear hunger pangs eat this way to stay full but eat well and low calorie.
Focus on fiber-rich foods with a high moisture content. These foods include fruits (mostly fresh), vegetables (mostly those with high water content; e.g. tomatoes, broccoli, greens) whole grain pasta, rice, breads and cereals; soups, salads; low-fat poultry, seafood, meats and dairy.
Limit the amount of dry foods (crackers, popcorn, pretzels, etc.) due to their high caloric value and low satiety index.

The Four Energy Density Categories of Commonly eaten foods:
Category 1- Very Low Energy Density non starchy fruits/vegetables, nonfat milk, broth type soups
Category 2-Low Energy Density Starchy fruits/vegetables, grains, chili, spaghetti
Category 3-Medium Energy Density Meats, cheese, pizza, salad dressings, pretzels, ice cream
Category 4-High Energy Density Crackers, chips, chocolate, cookies, candy, butter and oils.

Weight gain or weight loss?

Despite the endless diets and weight loss programs Americans try we continue to gain weight and trends suggest further growth. Results from National Health and Nutrition Examination Survey (NHANES), show that 67 percent of Americans were overweight or obese and 5.9 percent are extremely obese in 2005-2006. By 2030, researchers at the Johns Hopkins Bloomberg School of Public Health determined that as many as 86 percent of Americans will be obese or overweight. This leads us to the wonder; will everyone in American be obese or overweight at some point in the future?

Today with our abundant food supply and sedentary ways it is hard to stay slim. Food cues, food choices and endless variety overwhelm us daily. This may be good for the food industry but it is not good for our waistlines. Human beings are triggered to eat by seeing and smelling food. We believe our eyes not our stomachs, so if we see it, we eat it and most of us will “clean the plate.” TV commercials, food ads, fast food restaurants, buffets and super sized portions all encourage an unconscious and unmistakable increase in consumption. Our stomachs can’t count and unless we weigh, measure and record most of us naturally overeat.

But there is hope. Since we all underestimate what we eat maintaining a food record helps us keep track and stay accountable. Research shows when supported in a weight loss effort people lose more weight and keep it off longer.

So clear your kitchen of food cues, turn off the TV, find a group and keep exercising. Let’s reverse this trend.

Five more weight loss tips

1. Even if they eat the same amount of calories, people feel less guilty about over-eating “healthy” foods (like granola) than “unhealthy” foods (like chocolate).
2. Over seventy percent of what we eat is determined by the main cook in our families.
3. If you think about food you are more likely to eat it.
4. When variety increases, people eat more. For example when people were offered three different types of yogurt they ate as much as 300% more than when offered only one type.
5. A variety of foods available makes people think they will enjoy more foods.Relying on our mental resistance to change our habits is less effective than changing our environment.

Five of ten weight loss tips

To change habits, improve diet or lose weight consider the following.
1. Fifty-four percent of American adults aim to finish everything on their plates. This behavior can lead to weight gain.
2. Most of us underestimate how much we eat.
3. People eat more food off of large plates than they do off of small ones, but feel equally full.
4. The more beautiful that a food looks and the better it smells, the more delicious you think it is the more you are willing to pay for it.
5. Even if they eat the same amount of calories, people feel less guilty about over-eating “healthy” foods (like granola) than “unhealthy” foods (like chocolate).

Raising your metabolism

The resting metabolism or the amount of calories burned by the body which keeps our heart beating and lungs breathing can be trained to burn more calories. A good way to estimate the resting metabolism is to estimate 10 calories for every pound of body weight for women and 11 for men. A 120-pound woman has a resting metabolic rate of approximately 1,200 calories per day. Liz Applegate, Ph.D., FACSM, director of sports nutrition at the University of California at Davis, believes this can be raised with lifestyle changes, the right nutrition and exercise modifications She believes certain key factors affect the exact metabolic rate for individuals. and these factors if stimulated increase the calories burned and therefore more weight loss. The key is to replace fat cells with muscle. Strength training creates lean muscle mass. Age, hormones influence metabolism and you can change it. The hype about supplements that claim to increase thyroid activity are unproven to help. But you can focus efforts on other factors that impact metabolic rate. Although cutting an extreme amount of calories from your daily diet seems like a way to quickly lose weight it actually slows metabolism. We tell our bodies to conserve when we detoxify or fast. Women should not eat less than 1,200 calories per day, and men should eat no less than 1,800. Slow and small deficits lead to healthy, long-term weight loss. Yet, you can manipulate your metabolism by balancing your diet. Proteins take more calories to digest. Applegate recommends eating 18 to 20 percent of the day's total calories in lean proteins. She also recommends more fiber, which keep you feeling full and may slightly block caloric absorption. No single factor will make a big change in your resting metabolic rate, but practicing several can. "Doing just one of these things might only lead to 60 or so more calories burned per day," she said. "But when you start factoring in several of these modifications, they can really add up and make a difference."

More about red meat

A new and large federal study published in the Archives of Internal Medicine shows that eating large amounts of red and processed meats increases the risk of death from heart disease and cancer. Researchers surveyed more than 545,000 people, ages 50 to 71 years old, on their eating habits, then followed them for 10 years.

This study bolsters other evidence of increased health risks from diets high in red meat including hamburger and processed meats like hot dogs, bacon and cold cuts.

Over 10 years, eating the equivalent of a quarter-pound hamburger daily gave men in the study a 22 percent higher risk of dying of cancer and a 27 percent higher risk of dying of heart disease.

Women who ate large amounts of red meat had a 20 percent higher risk of dying of cancer and a 50 percent higher risk of dying of heart disease than women who ate less. High intakes were compared to low intakes of just 5 ounces per week.

The increased risks for eating large quantities of processed meats were slightly lower overall than for red meat.
People whose diets contained more white meat like chicken and fish had lower risks of death.

Protein packaging

Animal protein and vegetable protein probably effect our health in the same way. But before each bite consider how it is packaged. A piece of salmon has 34 grams of protein and 18 grams of fat of which only 4 are saturated and about 1500 mg of omega 3's. A porterhouse steak has 36 grams of protein and 44 grams of fat and 16 grams are saturated. Cooked lentils have 18 grams of protein, less than one gram of fat, and alot of fiber.

How much protein do you need each day?
About 8 grams of protein for every 20 pounds of body weight.

White meat, and fish are healtiest animal proteins. Red meat-not so much. Eat it in moderation, as a treat. Studies show people who eat the most red meat and processed meats have the highest risk of premature death from cancer and heart disease.

Beans and legumes and even nuts add excellent proteins and are complete proteins when eaten with grains.

So when you choose your proteins consider the packaging. Is it packaged with saturated fats or fibers, omega 3's or saturated fats?
Choose well.

The healthiest proteins

The healthies protein rich foods are low in fat. Vegetable sources of protein include beans, nuts, and whole grains. All are excellent choices, because they supply fibers, vitamins and minerals along with the proteins. The best low fat animal proteins finclude fish and poultry. If you like red meat, choose lean cuts, smaller portions and eat it once in a while. Build your meals around veggies rather than meats. One never goes wrong eating more vegetables and fruits. Use color and variety, dark green, yellow, orange, and red, as a quide.

How much added sugar should we eat?

The recommendation for added sugar, not naturally present in honey, syrups and fruit juices is below 10% of calories. So if you eat 1600 calories a day, 160 calories from sugar equals about 40 grams a day.
We, in the United States lead the world in obesity and the government's Dietary Guidelines for Americans advise only that sugar should be used in moderation. The Institute of Medicine, part of the U.S. National Academy of Sciences, recommended in September that sugar could make up to 25% of calories.
But the newest study recommends 10%. The report was commissioned by two U.N. agencies, the World Health Organization and the Food and Agriculture Organization, and compiled by a panel of 30 international experts. The food industry was quick to respond decrying the document, insisting more exercise is the key to ending obesity.
Yet sugar, despite its sweet taste offers no nutritional value except calories and Americans get plenty of these. Cutting sugar is an easy way to cut calories. So, try counting your sugar grams to determine how much you eat. It will be, if nothing else, very informative.