Robyn's Current facts and findings (Monthly Insights):   What is the Role of the Parent and their Teen? (February 2012) As your teenager starts exhibiting autonomy, parents will often times ask me how they can be involved with their teenager’s meals. This age group seems to “be forgotten” as infancy and early childhood parents receive so much direction pertaining to nutrition that this time in their children’s life tends to be skipped. The first piece of advice I would provide would be to have regular meal times at your home. If you’re teen is not available then keep leftovers or a plate in the refrigerator for when they do arrive home. It is important for parents to ask questions and explore choices with their teens in a non-judgmental way regarding the types of foods they would like to have in the house.  Having a weekly family meal together is still a great expectation to have with your family as it shows that family time is important and this is a time to catch up. This is a time for conversation without television, texting, computers or other activities.  This is not about placing judgment about what your teen is or isn’t eating. They are able to decide for themselves what they would like to eat based on the options that have been offered at that meal.    When food becomes a conflict in the house between the child and the parent then it is time to consult with a registered dietitian. It certainly has to come from the teen that they would like to see a registered dietitian instead of being an ultimatum.  Eating All the Colors of the Rainbow (January 2012) As a Registered Dietitian/Nutrition Therapist I have clients speaking about the number of servings of fruits and vegetables that are recommended. I like to respond by having them learn how to use their “healthy voice” and I say “you are not a human calculator”.  My famous statement is “the more color the merrier”. Remember taking a multivitamin is like having life insurance; we have it with the hopes we will not need to utilize it. It is known that the brightest colored produce provide the most nutrition, but I don’t think many of us know what these colors actually provide. That is what this article will be about. RED/PURPLE/BLUE These pigments are called anthocyanins and they give red, purple and blue produce their color and provide wonderful antioxidants in the body. They are known to reduce the risk of macular degeneration, certain types of cancer and stroke and are also known for promoting heart health. Examples of foods include: cherries, eggplant, purple cabbage contain fiber which keep you full. Blueberries, strawberries, pomegranate, red bell peppers and grapefruit have Vitamin C. Cranberries contain a compound with prevents bacteria from sticking to the bladder walls and helps to protect from urinary tract infections. Kidney beans, strawberries, beans and watermelon contain folic acid. Kidney beans also provide iron, protein and fiber.  Mission Figs, cherries and tomatoes contain potassium which helps to reduce/regulate our blood pressure. ORANGE/YELLOW Nutrients in orange and yellow produce (zeaxanthin) include beta carotene which is converted to Vitamin A, potassium, Vitamin C, Folic Acid and bromelaine. Oranges are the most popular Vitamin C fruit but also it is in mangoes, peaches, papaya, cantaloupe, sweet potatoes, and bell peppers. For folic acid, corn, carrots, and summer squash. Also bromelaine is a great enzyme found in pineapple which can help indigestions, reduce swelling and infection. GREEN Dark green leafy vegetables (the darker the better) would be great to have in our diet. They are packed with calcium, Vitamin A, and Vitamin K. People on blood thinners certainly may want to be mindful regarding their frequency of dark green leafy’s as these foods may be worked in their diet, but the key part is being consistent to not affect their protime (with Coumadin levels). Cruciferous vegetables such as brussel sprouts and broccoli are high in vitamin A. Kiwis cabbage, string beans and broccoli are great sources of vitamin c. These green foods have a variety of nutrients and I would recommend mixing up the ones that are consumed to obtain a variety of vitamins and minerals. Having white vegetables are very nutritious. I am not referring to having a plate of white processed foods. Bananas, cauliflower, mushrooms, turnips, garlic, onions, and cannelloni beans are great sources of potassium, vitamin C, fiber, and folic acid. Research shows that mushrooms are a great source of riboflavin and niacin (vitamin B-2) which may help you be satisfied and full. The average person consumes the same 20-30 foods over and over again. If we broaden that intake then we would be increasing our vitamin and mineral intake as well as our antioxidant intake. Why is Breakfast the Most Important Meal of the Day? (December 2011) Did you know the reason why our mothers promoted breakfast? When you don’t eat a morning meal your body enters a prolonged fasting state. It then starts to believe that you will not be eating anytime soon. When you eventually eat lunch your body stores those calories as fat because it thinks that “I better save these calories for later”. Not only does this result in weight gain, but what you are doing to yourself is creating a chronically slow metabolism. When we break the fast we get our metabolism “revved up” which makes our metabolism stronger and we are able to power through the day. Clients will mention that once they begin eating something for breakfast they feel hungry all day. This is often times related to what they are eating. If the individual is consuming a refined carbohydrate breakfast such as a pastry or cereal they will certainly feel hunger sooner as opposed to having a higher fiber cereal or adding protein and fat to that meal they will find that they are satiated longer and won’t be thinking about their hunger as soon. The good news is that if you feel your hunger you are in tune with your body and you know your metabolism is working. The opposite is an individual who is not hungry for breakfast because once they arrived home from work or school the night before the individual may be eating until they go to sleep. The late night eaters may also state that they wake up starving. The overeating kicks insulin production into overdrive. If an individual doesn’t enter a “fasting” state overnight, they wake up just as their blood sugar drops. It doesn’t seem to matter that there was a binge the night before the individual needs food immediately! Another reason to consume breakfast is that research shows that students do better in school. An individual is able to think more clearly, problem solve and also be more productive at work. Also eating helps with one’s fitness/physical performance as an athlete. People tend to have a healthier diet overall encompassing more fruit, vegetables and a larger variety of food choices when they consume breakfast. Finally the key part to having breakfast is planning. Perhaps keeping string cheese at your office with some high fiber cereal bars is your quick on the run meal or giving your child a piece of whole wheat toast with almond butter and banana. Last night’s leftovers are always tasty. There are many frozen entrees that make breakfast food if you want breakfast options (eggs) and if you have the time adding Greek Yogurt or eggs to your hot cereal could always make the meal more satisfying. Reassessing the Risks of Eating Fish during Pregnancy (November 2011) Do you worry about eating fish during your pregnancy? What types of fish? How often? What kind? Also, how many ounces? Almost every pregnancy book devotes a chapter to nutrition as the key concept is eating a variety of foods. Many of these pregnancy books are not current on the latest recommendations. Since 1994 the growing concern over the mercury content of fish caused the FDA to issue its first cautionary statement to women who were pregnant or were thinking about becoming pregnant, messages surrounding fish consumption have been cause for controversy. Historically, agencies such as the FDA, the Environmental Protection Agency, and the American Dietetic Association (ADA) have recommended that pregnant women limit their fish consumption to no more than 12 oz. per week of varieties low in mercury due to concerns over potential hazards to the developing fetus. Research demonstrates that because of these advisories, women have decreased their intake of fish and seafood while pregnant because of concerns about potential contaminants and the effect on their unborn children. In 2010 the dietary guidelines changed, they recommended that women who are pregnant or breast feeding consume 8-12 oz. of fish and seafood low in mercury as part of a healthful diet. It has been emphasized that the fish be varied and that women avoid certain types (tuna, swordfish, tilefish, shark, and King mackerel) due to their high mercury content. There are many reasons to add fish to the diet during pregnancy. One is that fish is a nutritional powerhouse. It contains higher concentrations of healthy fats, is lower in calories than many other protein sources and most importantly contains the omega-3 fatty acids such as EPA and DHA. One of the benefits of fatty fish consumption is that it supplies the DHA for a baby’s brain and eye development. Safe fish and seafood are those high in EPA and DHA and low in mercury content. Examples include salmon, whitefish, mackerel, sardines, flounder, clams, shrimp, shad, canned light tuna and herring. The FDA and ADA note that if local advisories determining the safety of fish in nearby lakes/rivers or coastal areas is not available it is recommended to consume up to 6 oz. of fish per week from local waters and no other fish for pregnant and breast feeding women. Finally, any contaminant in fish or parasite (salmonella) can be killed by cooking the fish to 145 degrees or freezing the fish to -10 degrees F for seven days will kill parasites. It is always recommended to buy fish from a reputable source. Women can still consume the recommended 200-300 mg DHA plus EPA daily taking a third to half tsp. per day of fish or an algae oil supplement. What is Community Supported Agriculture? (October 2011) Have you ever wondered what it would be like to receive a box with all local produce without actually picking your fruits and vegetables? Let alone to choose the ones that you “usually” buy each week?  Community Supported Agriculture (CSA) is a system that members purchase a subscription in return for a farmer to provide whatever size produce box you would like (it can be a mix of fruits/vegetables or all fruit or all easy to eat vegetables if you do not cook), and in return the farmer provides a box of produce during the growing season. Basically the individual is getting a share of the farm. Some CSAs provide meat or cheese as well as homemade baked goods. They deliver to your home/office, have pick up locations, and some equire you to visit their farm. Some people join CSA to support farmers or to eat locally grown products. This is a great option if you do not have the time to attend a local farmers market each week. Another perk about joining a CSA is that it forces you to step out of the box (no pun intended!) as whatever produce is provided may not be your norm and the creative chef in you may evolve. To find the right CSA for you check out www.localharvest.org to see the various options. See what each CSA offers during winter months as opposed to summer as well as if these farmers have your favorite items, especially if you are a picky eater. You will want to find out how long a farm’s been running a CSA (longer isn’t always better, but it does mean the major rough edges have been worked through) and whether the farm grows all of the produce you’ll be receiving or it if includes items by other farms.  You do not have to be a gourmet cook to join, but it is a nice way to add more color and wholesomeness to your diet. Two CSA’s that I like are www.farmfreshtoyou.com and www.mygoodlifeorganics.com. They offer great quality and stand behind their products.  In the meantime, enjoy what is in season! What is the Balanced Diet? (September 2011) Clients come to my office asking me what is a balanced diet? We hear this phrase so often and I believe before I explain what this means, it is important for me to define what is balanced eating.  Balanced eating is eating when you are hungry in combination of what your body needs. It is eating two, three, four, or five meals per day and actually listening to the amount of food that your body needs. It is not feeling obligated to count our servings of fruit, vegetables, grains, proteins, fat and “play food” in our diet.  A balanced diet truly has some of everything in it. Do not worry if you miss something in your diet one day, as you will not develop scurvy or anemia for not eating a specific food a day or two. In this article I will list various foods that would be great to work into one’s overall regimen, however the key piece to take away from this is to make it a lifestyle! Whole Grains In previous months, I have shared with you some cutting edge grains that contain tremendous amounts of fiber, B vitamins and magnesium as well as iron. Whole grains do not have to be boring, and there is life beyond brown rice. Have you ever tried kasha? What about amaranth? quinoa? Or barley? The key to substituting white carbohydrates or refined starches is to perhaps mix whole grains with white rice to introduce a new taste to your palate.   Milk Some of us do not consume milk or other dairy products such as yogurt or cheese and if that is the case there are non-dairy alternatives. The reason dairy products are recommended are due to the amounts of calcium and Vitamin D that are provided. We then hear that we should reduce our dairy intake due to the saturated fat. We can certainly consume low fat or nonfat milk/yogurt, cheeses which all still have the same nutritional benefits. Fish Seafood has been recommended due to the omega-3 fatty acids. It has healthy fat which protects the heart and is a great protein source. The key factor here is to vary the fish that is consumed. Of course the obvious is to work in plenty of fruits, and vegetables. These foods are important as our potassium intake will be increased especially when we eat asparagus, potatoes and tomatoes and all the great fall fruit such as apricots, mango and pineapple. Potassium is important to consume as our culture consumes almost double the amount of sodium we need in a given day. A nice benefit about potassium is that it can blunt the effects of sodium and lower blood pressure. It is important to honor those emotional cravings too. When your tongue says I am craving something sweet such as chocolate, have it. The same thing goes for when you are aware that you would like something salty (and chips sound good), be conscious and have them. This will help in the legalization of working in everything into our diet. Here is an example of a balanced diet: Breakfast: 5.5oz. low fat Greek Yogurt Small banana ½ c Grape Nuts 4 Strips Turkey Bacon 6 oz. low sodium V-8 Juice 1 cup Green Tea with 1% milk Lunch: 1 cup split pea soup ½ turkey sandwich on whole wheat bread with 3 oz. turkey with 1 tbsp. humus Side salad with vinaigrette Small apple with 1 tbsp. almond butter Dinner 1 cup soba noodles tossed with 3oz. turkey 1 cup roasted broccoli with 1 tbsp. peanut oil Side salad with 2 tbsp. Chinese Chicken Salad Dressing ½ cup Frozen yogurt. What is Night Eating Syndrome (NES)? (August 2011) I will often have clients share with me how mindful they are with their food during the day and then once they arrive home, their eating challenges begin. I will typically ask them have they ever explored that they are so busy during the day that food is used as fuel and that they eat to relax/unwind in the evening? The answer usually comes up as yes!  You find yourself experiencing Night Eating Syndrome (NES).  Symptoms of Night Eating Syndrome include: having little or no appetite for breakfast, having recurrent awakening from sleep requiring eating to fall back asleep and lastly when an individual eats during the night and may be able to fall asleep again unless he/she eats. NES is defined as someone who consumes at least a third of their total caloric intake after dinner and then wakes up multiple times, usually two to three times per week (or more) at night to eat. This order is being spoken about more and more but typically has but kept quiet due to the embarrassment and shame. It is common for the individual to not recall what they ate but to state that they remember that they did eat by seeing empty containers/wrappers the following morning or crumbs of food. Stress can of course trigger NES whether it is the individual’s job, marriage/relationship, job or just out of habit. It is often stated that is it difficult to treat, but like any habit, practice and repetition of trying new alternative behaviors is necessary. It is also important to have a treatment team consist of a psychologist to help you assess what is causing stress in your life, a registered dietitian who can help provide you with food and behavioral goals and perhaps a psychiatrist if the psychologist thinks an SSRI (a selective serotonin reuptake inhibitor) may be appropriate for you. What can I do if I am struggling with NES? ·   Within an hour to an hour and a half put something in your body, to get your metabolism moving. It is important to eat at least three meals per day to help normalize your meals and meal times.   ·   Incorporate some type of “joyful movement” as this will not only help you feel better about yourself but movement helps to increase the rate of our metabolism and regulate the circuits in our body to want to eat at regular meals times for you.   ·   Keep a sleep journal and a food journal (wake yourself up to record what is going on during the time you find yourself eating). This will be helpful for not only yourself but your team to detect any patterns and check in with any behavioral patterns that are going on. Remember that you have developed your habits and behaviors over many years and that they will not be broken over short term. The first step is recognizing that there is a problem that needs to be addressed and that you are seeking help for it. Accepting and owning that you have a problem is part of the work that needs to take place and sticking with working at it is well worth it if the behavior is not benefitting you the way you would like. Is There Research to Support The Benefits of Coconut Oil? (July 2011) Coconut Oil has been marketed on websites and magazines promoting all types of health benefits. Coming from a cardiology background I can’t help but read these claims, being aware of the high saturated fat content. According to the Natural Medicines Database, there is insufficient evidence to rate the effectiveness for the claims that have made. These include: weight loss, reducing cholesterol, improvements with diabetes, Crohn’s disease, chronic fatigue, and irritable bowel syndrome and thyroid conditions. Similar to other tropical oils (palm, palm kernel, cocoa butter and cotton seed) coconut oil is high in saturated fatty acids, specifically lauric acid and myristic acid. Lauric acid and myristic acid have a greater total cholesterol raising effect than the palmitic acid found mainly in meat and dairy products, in comparison to stearic acid which is also  found in meat and dairy products has a neutral effect on total, low density lipoprotein (LDL), or high density lipoprotein (HDL) cholesterol. Lauric acid, but not myristic or palmitic acid, decreases the total to HDL cholesterol. Foods contain mixtures of saturated fatty acids, therefore selecting foods on individual saturated fatty acid content is not recommended. The American Dietetic Association’s Nutrition Care Manual provides current recommendations for disorders of lipid metabolism: ·   Limit intake of saturated fat, Trans fat, and cholesterol. ·   Consume adequate energy to maintain or achieve appropriate weight. ·   Replace saturated fat with monounsaturated or polyunsaturated fat. ·   Increase intake of n-3 fatty acids, fiber (especially soluble fiber), vegetables, and fruits The effect of saturated fat in the diet is likely to continue and the topic of coconut oil will remain controversial. The evidence based 2010 Dietary Guidelines for Americans (DGA) recognized that the TYPES of fatty acids consumed are more important than is the total amount of fat in the diet. The DGA also mentioned the calories from solid fats are consumed in excess by Americans and they do not contribute to overall nutrient adequacy. According to the DGA, no more than 5-15% of calories from solid fats can reasonably by most people. To be able to answer clients’ questions and concerns regarding coconut oil requires the nutrition therapist to remain current on trends and research on this matter. What is our Set Point? (June 2011) Our set point seems to come up in discussion with clients and I thought this month’s topic would discuss how it works with also clarifying any misconceptions.  Many bodily functions are automatically regulated to maintain a genetically defined balance for optimal functioning and wellbeing. We cannot control them. They operate by a genetic gauge, regulator or thermostat which turns the mechanism on or off to maintain the required functioning. This is called our “set point”. There are some automatically regulated body functions such as heart rate, breathing, blood cell count, body fluid contents, body temperature, hormone regulation, reproductive cycles, body fat deposition and blood glucose levels. They are not limited to these. Set point is the body’s weight which is regulated by an automatic regulator which genetically determines the amount of body fat that the body needs to function optimally. This automatic regulator of body fat determines the “set point” weight range. The body will actively strive to achieve your genetically determined “set point” weight in order to provide the body with adequate body fat and maintain optimal functioning. Your actions, thoughts and behaviors are ultimately connected to this automatically regulated need to maintain this weight range. The body, without your consent or permission will strive to maintain the genetically required amount of body fat and weight by altering metabolism, intensity of hunger and food thoughts. Truths about Set Point, Weight & Genetics: *The amount and distribution of body fat is genetically predetermined (regulated). *Some people are genetically predisposed to gaining weight easier than others. *The body does not distinguish between weight loss from dieting and starvation and moves to sustain life by increasing fat stores. Chronic dieting tends to push the set point upward. * When your weight goes below the lower end of the range there is a substantial increase in the time spent thinking about food, weight and hunger. *Sustained periods of eating beyond physiological needs along with prolonged weight gain will raise the set point. * Set point regulation can be effected by drugs, dietary changes, exercise and age. *Weight gains and losses are not direct indications of body fat storage. Truths about the Body’s Regulatory Functioning Ranges: *There is a range in which the body functions optimally. * We are all unique and the optimal ranges for our bodily functions are unique to us. Normal is a relative term. *The actual point or number may fluctuate within the rage, as a result of many factors, (stress, illness, pregnancy, drugs, medication, environment, depression), but the range remains constant over long periods of the life cycle. *The degree of fluctuation varies from individual to individual. *The size of the range varies from individual to individual.  Achieving relaxed eating and body wellness requires that we: 1.  Accept that the body fights to maintain a certain percentage of body fat. 2.  Accept that body fat is essential to produce regular menstrual periods, immune function and mineral deposition. 3.  Accept our family weight history and genetic predisposition and potential. 4.  Acknowledge the amount of total conscious time spent thinking food, weight, hunger and the resulting burden. 5.  Accept the connection between our physiological weight and our food-weight related behaviors. 6.  Accept our genetically determined physiological weight. Four Popular Protein Myths (May 2011) As a registered dietitian, it is very important keep up with diet trends. We are now in the “protein is the answer to everything” phase.  We have gone through phases regarding carbohydrates and of course fat. This month’s article will demystify four popular protein myths. Protein can’t get stored as body fat: Protein is one of the building blocks of the body, but when you eat more protein then your body needs for maintenance and repair work, the excess goes straight to your fat cells. People forget that protein has calories. Protein Fuels muscle: When an athlete reduces his/her intake of carbs and eats too much protein, their body is forced to torch protein for fuel.  A side effect of this imbalance is the buildup of nitrogen, part of protein molecule that can’t be burned which isn’t an issue when protein is used for repair and maintenance. Excess nitrogen contributes to an acidic state that triggers the breakdown of muscle mass, the exact opposite of the desired effect. Plant protein doesn’t count: Soy protein provides the same level of quality an animal protein as it contains all of the amino acids needed to put protein to work to maintain or build muscle. Don’t underestimate its value. Choosing edamame, tempeh or Quorn or another vegetarian option can be an effective muscle building strategy. You will meet your protein needs without any difficulty. Protein is the most important nutrient for building muscle: According to a Tufts University study, fruits and vegetables play an important role in building and maintaining muscle. Their conclusion: Adults with the highest potassium intakes, found primarily in produce, retain 3.6 more pounds of lean tissue. Potassium protects muscle because one of its key roles is to buffer acids in the body, which can deteriorate your hard earned triceps. By balancing pH, potassium keeps muscle where it belongs. Why do kids diet? (April 2011) Many times kids diet as they have been restricted from an early age or they have poor body image. As a result, they lack the ability to self regulate their food based on their internal cues or hunger, fullness and appetite levels. When they get out on their own, the kids turn to a way to manage. Dieting seems to be the only way they figure things out; by regulating what they are eating and how much of it. What to do about it? It is important to raise your child to be a competent eater. Get help in storing confidence if you find it doesn’t reappear on its own. Kids assume that dieting is apart of being a grown up. Since many adults are unhappy with their own bodies they are constantly striving to be thinner. As a parent a very important goal is have your own healthy body image and not have any foods bias/rules. The bottom line is do not restrict or diet! Children may diet because their coach of the sport they play tells them that they will be faster if they lose weight. This destructive advice creates a strong impression on the child. What to do about it? Tell your child and the coach that weight loss is certainly not appropriate. Have a talk with your child before she/he begins and weight conscious sports (gymnastics, ice skating, wrestling, ballet). Make it clear to both your child and the coach that your child’s involvement is dependent on having a healthy relationship with food. Childrens friends diet. It’s trendy. What to do about it? Teach your child to be a competent eater with learning how to eat when they are hungry and stop when they are satiated. Teach your child about their internal regulators so they will not when they have had enough to eat or if they are eating mindlessly. DON’T KEEP YOURSELF ON A DIET AND DON”T BE CRITICAL OF YOUR OWN BODY. As a parent do not collude with the dieting trend. What to do about it? Encourage your child to hang in there and let him or her know that you are doing your part as a parent by providing the food and the child is doing his job of eating. His internal regulator will allow his body to be the shape that it is naturally meant to be. What to do about it? Be clear about your own struggle. Be ready to listen, ask questions, DO NOT BE CRITICAL, and do not try to fix it. Reassure your child that they are beautiful just they way they are. For monthly tips a great newsletter to get is by my colleague Ellyn Satter, MS RD whom parts of this article were derived from her last newsletter. Her website is www.ellynsatter.com Helping Your Kids with Their Nutrition without Harming Them (March 2011) I have been working with many kids, adolescence and teenagers with eating disorders or disordered eating which often times is a result of what our parents, media, or the medical community will say about food.  My practice has been growing helping parents learn the proper phrasing to support their kids food choices and behaviors without passing judgment and allowing their bodies to grow the way that it should for them. By restricting any food or passing judgment to your child this will guarantee that they will develop some type of eating disorder or disordered eating. The parent is responsible for putting the food on the table or as my colleague and eating specialist Ellyn Satter, MS, RD phrases beautifully “The parent is  responsible for what, when and where; the child for how much and whether. This is very important to follow with stepping back and watching your kids with providing support, structure and opportunities. Are you FIBERLESS when eating Gluten free? (February 2011)  Since Celiac Disease is a specialty in my private practice, consuming fiber seems to be a topic that comes up sooner or later. Many gluten free foods are made with starches and or refines flours which are lower in fiber. This can be challenging to meet the Dietary Reference Intake (DRI) of 20-35 grams per day. What is dietary fiber? Dietary fiber is the part of the whole grains, fruits, vegetables, legumes (dried beans, peas and lentils) nuts and seeds that cannot be broken down by the human digestive system. Although fiber is not readily digested, it plays an important role in the body, particularly through its effects on the digestive system. Fiber helps to maintain regular bowel movements. A high fiber diet can also play a role in the prevention of certain chronic diseases such as coronary artery disease, diabetes, colon cancer and diverticular disease. Consuming adequate fiber is especially important for people with Celiac Disease. Many newly diagnosed individuals may have symptoms of diarrhea due to malabsorption caused by gluten damaging the absorptive surface of the small intestine. However, once a gluten free diet is initiated, the intestinal tract begins to heal and the malabsorption and diarrhea eventually resolve. It is noted that some individuals have constipation when they are initially diagnosed which may become worse on a gluten free diet (choosing food sources that do not contain fiber).  Here are some tips to increase your fiber intake: *Choose a variety of high-fiber gluten free foods on a regular basis. *Mix various grains into your salads such as buckwheat, quinoa, millet, wild rice or teff. *Add flaxseed meal, rice bran, rice polish or mesquite flour to pancakes, hot cereal or baked goods. *Make soups with various legumes, such as lentils, black beans, cannelloni beans or split peas. *Mix flax seed meal into smoothies, yogurt, cottage cheese or apple sauce. *Add cooked uncontaminated oats that are gluten free, buckwheat, quinoa, sorghum or wild rice to a rice pilaf recipe. *Eat whole fruits and vegetables instead of drinking fruit juice. These ideas will help you meet your fiber intake. Being creative and open minded may also broaden your palate too. What is the Anti-Inflammatory Diet? (January 2011)  Inflammation is a set of symptoms that include pain, swelling, heat and redness of an affected organ tissue. It is the natural way the body’s immune system responds to attack, infection, or injury. Recently, there has been discussion regarding another form of inflammation that is not aligned with pain and if referred to the literature as chronic low-grade inflammation or “silent inflammation”. The links between diet, inflammatory processes, and disease are the topics of intense current research. A number of diseases, particularly chronic diseases later in life, such as heart disease, diabetes, arthritis, Alzheimer’s disease and certain cancers, are thought to be connected to chronic low-grade inflammation. The research to support specific interventions for the different medical conditions regarding inflammation is still lacking. The diet plan or the “perfect diet” for chronic low grade inflammation is still unclear. While each of the many diets has its own specific and unique guidelines, the basic concept for following an anti-inflammatory diet is the same. That is the belief that constant or out-of control inflammation in the body leads to ill health, and that eating to avoid constant inflammation promotes better health and can ward off disease. Specifics vary from diet to diet, but in general anti-inflammatory diet suggests: *eat plenty of fruits and vegetables; *eat a good source of n-3 fatty acids, such as fish or fish oil supplements and walnuts; *eat plenty of whole grains such as brown rice and bulgur wheat; *eat lean protein sources such as chicken: cut back on red meat and full-fat dairy foods; *minimize saturated and trans fats; *avoided refined foods and processed foods; *consume alcohol in moderation: and *add a variety of spices, especially ginger and curry. Is the anti-inflammatory diet the latest diet fad, or will time prove it to be part of a healthy lifestyle? Until more evidence based research is completed, following the general principles of the 2010 Dietary Guidelines Advisory Committee Report should be encouraged. The diet recommends that accumulating evidence documents that certain dietary patterns consumed around the world are associated with beneficial health outcomes.  Reprinted by the American Dietetic Association Journal, October 2010 Does Inulin Have the Same Health Benefits as Soluble Dietary Fiber? (December 2010) As we have seen inulin has been added to yogurts, breads and cereal bars as the form of chicory root extract. Fiber has been classified as soluble and insoluble. Psyllium, oat bran, barley bran contain mainly soluble fiber which have health claims to decrease the risk of heart disease. Wheat bran and flax seed meal and other insoluble fibers are typically linked to laxative effects, yet scientific support that insoluble fibers lower blood cholesterol, whereas insoluble fibers increase stool size. These are the two terms that fiber has been distinguished by. Different fibers have different function, and inulin unlike the water soluble fibers included in the Food and Drug Administration health claims for soluble fiber, does not seem to significantly decrease serum cholesterol, although some research suggests it may possibly be effective in reducing serum triglyceride. The ingestion of insulin may also result in a small increase in fecal bulk and stool frequency. Data for prebiotic activity associated with inulin have also been published. Additional studies on isolated fibers like inulin will help identify the physiological effect of the variety of biological compounds that fall under the definitions of fiber.  Source: Bonnema AL, Kolberg LW, Thomas W, Slavin JL. Gastrointestinal tolerance of  chicory inulin products. J Am Diet Assoc. 2010; 110: 865-868 Why do I have a stomach ache? (November 2010) According to a study, some people may have gastrointestinal problems after coming too much INULIN, a plant fiber that is often used in processed foods to increase fiber content. Most of the study’s subjects experienced only minor problems such as gas, bloating, and stomach cramps and rumbling. But the authors say some people can’t tolerate much inulin, which is most often sourced from chicory root. Look for chicory root extract in a product’s ingredients to know if its fiber comes from inulin.  Source: Journal of the American Dietetic Association, June 2010 Choose Truly “Microwave Safe” Containers (October 2010) I thought I would write another month on containers as what we put in our bodies is very important but the containers and how it is utilized is also very important too. Did you know that “microwave safe” plastic can leach chemicals into your food? It is so important that we change to these alternatives instead. Microwave safe containers have been shown to leach BISPHENOL A.  It is important to use either glass or ceramic bowls for heating foods in microwave oven. Heating plastics can make chemicals used in their manufacturing to leach in your food. Laboratory studies with rats indicate that exposures to BPS, especially during prenatal through adolescence, predispose an individual to increased risk for developing breast cancer. Most grocery stores sell Pyrex, or other glass storage containers that are easy to heat, allow you to freeze, thaw and heat even in the microwave safely for many years without danger.   When you do microwave your food, in one of the above containers, cover the food with a piece of parchment paper, or other non-dyed, non bleached paper product. Or just put a ceramic plate on top as a cover. Be Wise with Plastics (September 2010) Plastics seem to be everywhere these days as they are cost effective and convenient. After watching an episode recently on CNN on cookware and plastics with Sanjay Gupta, M.D. I have researched my cookware and plastic situation more closely. The thing certainly is to reduce our plastics. Look for natural alternatives such as solid wood, bamboo, glass, stainless steel. Also look for items with less or no plastic packaging. If you do buy plastic try to purchase those which can be recycled (yogurt container) The most common plastic containers have a resin code in a chasing arrow symbol which is often located at the bottom of the product. I will go through the types of plastics that we should try to minimize in our lives/diet. 3 PVC (Polyvinyl Chloride, aka Vinyl)              Common Uses: Condiment Bottles, Cling Wrap, teething rings, toys,                                   shower curtains.                Concerns: Can leach lead and phthalates among other things.                            Can also off-gas toxic chemical 6 PS (Polystyrene, aka Styrofoam):             Common uses: Meat Trays, foam food containers & cups             Concerns: Can leach carcinogenic styrene and estrogenic alklphenols 7 Other this is a catch-all category which includes:             PC (Polycarbonate): Avoid-Can leach Bisphenol-A (BPA). It also includes ABS (Acrylonitrile Butadiene Styrene), SAN Styrene Acrylonitrile, Acrylic, and Polyamide. These plastics can be a safer option because they are typically very durable and resistant to high heat resulting in less leaching. Their drawbacks are that they are not typically recyclable and some need additional safety research. New plant based, biodegradable plastics like PLA (Polylactic Acid) also fall into the #7 category. There are other plastics that we can look at as well but the ones to toss in your Tupperware would most definitely include #3,#6, and #7. To reduce calories, eat slowly… (August 2010) In a study of April 2010, scientists found that when a group of subjects were given an identical serving of ice cream on different occasions, they released more hormones that made them feel full when they ate it in 30 minutes instead of 5. The scientists took blood samples and measured insulin and gut hormones before, during and after eating. They found that two hormones that signal feelings of satiety, or fullness-glucagon-like peptide-1 and peptide YY-showed a more pronounced response in the slow condition. Ultimately, that leads to eating less, as another study published in The Journal of the American Dietetic Association suggested in 2008. In that study, subjects reported greater satiety and consumed roughly 10 percent fewer calories when they ate a slow pace compared with times when they gobbled down their food. In another study of 3,000 people in the British Medical Journal, those who reported eating quickly and eating until full had triple the risk of being overweight compared with others. In other words, experts say, it can’t hurt to slow down and savor your meals. THE BOTTOM LINE Eating at a slower pace may increase fullness and reduce calorie intake. Reprinted from NY Times May 2010 Why have I heard of the grain Bulgur? (July 2010) This question is asked to me at least weekly by a client when I recommend this grain. I explain to people that bulgur is what is in the delicious Middle Eastern dish tabouli.  Bulgur is a type of cracked wheat kernel that has been precooked and dried. The grain is light and tan in color, slightly chewy with a mild flavor which can work well in many dishes and salads. Bulgur is a great source of fiber 8 grams per cup with close to 6 grams of protein. It cooks fast (in a sauce pan double the liquid to the grain once you have rinsed it) and for extra flavor sautéed onion and using chicken broth or the broth of your choice works great! What is this grain Buckwheat? (June 2010) Many of us that are not afraid of complex carbohydrates, and have become educated on the importance of having them in our diet, tend to eat the same one’s over and over. I thought I would enlighten you with all of the high fiber types of whole grain types of complex carbohydrates that contain many nutrients. Some of us are familiar with buckwheat in the form of a pancake. It is actually known as a “pseudo cereal” that is part of the rhubarb family. It also gives Japanese soba noodles their wheat taste as well as French porridge kasha that same flavor too. Buckwheat has high amino acid content, has 230 milligrams of potassium and 6 grams of protein per cup. It is also gluten free, another grain that is supportive for those with Celiacs Disease (a gluten intolerance). The next time you bake muffins, or cook pancakes, substitute half of your recipe’s whole wheat flour with buckwheat flour. You will notice that you are satisfied sooner and sustained longer. The Wonder Grain of Quinoa (May 2010) Many of you do not know how to pronounced (KEENWAH). This super grain is derived from the Incas and happens to be a staple in the South American Diet. This is the only grain that contains all nine essential amino acids which makes it a complete protein. It is also gluten free so those individuals who have Celiacs Disease or are sensitive to wheat would benefit from this grain. Quinoa packs about eight grams of protein per cup.  This grain is easy to prepare. If you know how to make rice then you are on your way to quinoa. Just add some sautéed greens to it or your protein source the way you would with rice. The great part of the preparation is that in the US most of the quinoa has been prewashed to avoid the inconvenient step of the additional rinse so that part is unnecessary. It could also be used as a substitution of bread crumbs in a dish. Bon Appetite! Exercise and our Appetite (April 2010) Does exercise increase our appetite significantly that post-workout binge eating quickly replaces the burned off calories? Not necessarily, as a study finds that exercise can make people hungry, but meals after a trip to the gym are more satisfying which leads to eating less. Overweight and obese participants exercised for 12 weeks in a laboratory setting, with a goal of expending 2,500 calories per week. After each session, breakfast was served. While participants reported their overall hunger increased as they shed pounds, they felt more satisfied after a meal than they had by the same sized meals at the study’s start, no matter how much weight they lost. This may be just one more way exercise helps people lose weight and keep it off: by making the bodies feel full with less. Researchers speculate that exercise may intensify the body’s natural system of regulating appetite and lead to the increased sense of fulfillment. Source: American Journal of Clinical Nutrition, October 2009 Spice your meals up with Spices and Herbs! (March 2010) Did you know that ½ tsp. of ground cinnamon has as many antioxidants as ½ cup of raspberries? Or ½ tsp. of oregano leaves has as many antioxidants as 3 cups of fresh spinach? Studies show that antioxidants provide a range of benefits including supporting our immune system. They also play a role in reducing inflammation, which is increasingly recognized as a first step in chronic diseases. The following seven spices have been known as the ”Super Spices”. Listed below is a snapshot of what these spices could do for you. Spice/Herb                       Research Focus Cinnamon                                Blood Sugar Regulation Ginger                                     Gastrointestinal symptoms, muscle pain Oregano                                   Inhibit bacterial growth, inflammation Red Peppers                             Satiety and metabolic Rate Rosemary                                 Inhibit inflammation, cognitive function Thyme                                     Reduce cell damage caused by free  radicals Turmeric (yellow curry)               Inflammation, heart health, cognitive function High-Carb Diets Improve Mood (February 2010) There seems to always be the controversy regarding a high carb diet or a high protein diet for weight loss. I don’t believe in diets, rather than helping my clients change their relationship with food. I can’t deny research studies that come out, so I thought this months article would be about a study that was out a few months ago. Australian researchers have concluded that people who were on low carb diets were in worse moods. The high carb diet and high protein diet both lost an average of 30 pounds, which was slightly more than in studies of this type.  Maintaining the low carb diet seemed to be a problem long term, which caused a change in one’s mood. It is speculated that mood change could be biological (makes sense to me-they are lacking energy). A low carb diet can cause a drop in levels of the brain chemical serotonin. Low serotonin levels are linked to depression. It also seems likely if one is depressed they can gain they weight back and emotionally overeat. The bottom line is high carb diets are better for one’s mood and it is better to not diet and learn how to eat when we are hungry and stop when we have had enough with honoring what we are in the mood for. Source: LA Times November 10, 2009 Walk it off! (January 2010) You can reduce the effect of a post-meal blood glucose spike by taking a after walk. In a small study, researchers at Old Dominion University in Virginia found that participants’ post meal blood glucose reading was lower when they took a 20-minute stroll after than when they walked before eating. Source: Journal of the American Medical Directors Association, July, 2009 Help! The gingerbread man is calling my name…(December 2009) You make it through Thanksgiving and now arrive at work and we are in the midst of December. Your clients and colleagues are sending thank you goodie baskets to the office as well as bringing the leftovers from their home that they do not want. How do you manage during this difficult time? Contrary to popular belief most people gain five to ten pounds from Thanksgiving through new Years. During adult lives the average weight gain is 0.4-1.8 pounds per year. The reality of what the weight gain is over the holidays is about one pound. That is minimal in the big picture but the problem is more that it is not lost over the year and more importantly the individual has never addressed their relationship with food. Here are some tips to help you and your clients stay above water over this challenging time: 1. Do not go to a party hungry. I always recommend to my clients treating the day as normally as possible without skipping a meal. It is helpful to even have a snack before the event so then one may take an inventory of all the possible options and be able to check in with their hunger level before they unconsciously start making a plate of food. 2. Bring some type of treat to the office if the treats that are in the office are trigger foods. Some of us say I can have one piece of that brownie, but before you know it, you have broken off many pieces of that brownie and that brownie has eaten you, instead of you eating that brownie. I think many foods may be a trigger food, especially if you have not made peace with that food and learned how to legalize it.  Perhaps taking that treat in its entirety, sitting down with it and just focusing on eating that treat without any distraction would be a way to work it in. Remember one food is not a deal maker or deal breaker. 3. Have what you truly want I believe emotional satisfaction is equally as important as physical satisfaction. If you are saying “I am not eating carbs” and you find your self just eating sliced turkey and roasted brussel sprouts (which can get boring) you may find yourself “picking” when you are cleaning up the kitchen, or “sneaking” a piece of pumpkin pie, instead of just giving yourself permission to have it in the first place.   4. Do not skip a meal When one does not overeat, we tend digest our food in a 3-4 hour duration.     If we have regular eating intervals, then we will create a stronger working metabolism. This will allow us, to stop and pause when eating to assess how hungry we are, are we satisfied or eating just to eat? These are some of the questions that are important to begin asking oneself. These tips are a handful of many to allow you to coast through the holidays. I am happy to work with any of you for more support or your patients. Have a healthy holiday and New Year! Are you having a Snack Attack? (November 2009) Commercials do sell products, which is bad news when so many TV ads are for unhealthy foods. Researchers found that kids ages 7 to 11 ate 45 percent more while watching a half-hour cartoon interspersed with ads for food than those who watched the same cartoon with ads featuring non-food items.  Another experiment showed that adults ate more while watching TV shows with snack food ads than those with ads promoting healthful foods or good nutrition.  Source: Health Psychology, July 2009 What is Agave Nectar? (October 2009) I hear clients share with me how they add Agave Nectar to their tea, cereal, and fruit or use it in baking, but is it any better than sugar? Agave Nectar is somewhat sweeter than sugar, so use between a quarter and an eighth less agave nectar than if you were cooking with regular sugar.  The lighter, golden version tastes syrupy while the darker, amber variety has a more intense has a more intense honey flavor.  Agave nectar is not carbohydrate or calorie free; it has the same amount of calories and carbs as sugar.  But since it’s a food with a low glycemic index the syrup won’t raise your blood glucose levels as much as sugar or honey does.  Plus, it’s sweeter than sugar, so you’ll use less. Sweetening with agave nectar is easy to do is you’re adding it to a hot beverage. When you are baking it becomes more complicated when you start baking with the syrup.  To adjust a recipe, replace each cup of sugar with two-thirds to three-quarters cups of agave nectar, and then reduce all other liquids in the recipe by a quarter. Lower your oven temperature by 25 degrees to prevent burning, and shorten the cooking time on cookies by 3 to 5 minutes and cakes 7 to 10 minutes. Agave can still elevate one’s blood sugar if you have diabetes, so it may not be any better than sugar, as the various sweeteners (honey, sugar, agave, high fructose corn syrup, cane sugar) are still glucose in the end (aka: sugar). Facts on Sugar (September 2009) Did you know there are 142 pounds of added sugar and sweeteners that the average American eats per year? Did you know that there are 16 calories in a teaspoon of sugar? Did you know there are 26 numbers of different sweeteners on the market, including artificial ones? Did you know there are 30 teaspoons of added sugars and sweeteners the average American eats per Day? Clarifying Myths about Sugar (August 2009) In my private practice about 40% of my clients have diabetes. It seems to be a misconception that eating sugar or having a craving for sweet foods is what has caused their blood sugar problem. One of the hallmarks of the disease is elevated blood sugar, so many people assume what they are eating has contributed to diabetes. Sugar does not literally go from mouth to bloodstream. The exact trigger for diabetes isn’t well understood, but genetic and lifestyle factors- such as being overweight and sedentary appear to play key roles. The truth about diabetes is that staying at a healthy weight lowers your diabetes risk regardless of how much sugar you eat. This does not mean go out and eat sugar rich foods if you have the tendency to have elevated blood sugar. Another myth is that eating sugar causes one to break out or cause wrinkles. Eating a lot of sugary foods can trigger chronic low level inflammation throughout your body, which sends the aging process into overdrive. Sugar’s inflammatory effects create free radicals which wear down elastin, another skin saving protein. Pack your diet with produce, herbs, spices, oregano, cinnamon, ginger and turmeric. They all have antioxidant properties and fight wrinkles. Many people believe eating sugar will make them fat which are false. In fact eating too many calories can cause ones weight too increase, whether they come from brownies or broccoli? When was the last time you overate broccoli? Sugary foods tends to be high calorie and easy to overeat. They cause a spike in blood sugar; follow by a sudden drop that can leave you feeling depleted and hungry. The facts about sugar are that if you limit less than 10 percent of your daily calories to added sugar that is great! What that would look like is the following: If you ate 1,800 calories that is 180 calories from sugar or 11 ¼ teaspoons. What is the Best Produce to Buy Organic? (July 2009) To buy or not buy organic, that is the question. Produce are the foods that can contain trace levels of pesticides. According to the FDA’s pesticide Residue Monitoring Program, which collects and tests random samples of domestic and imported foods, fruits and vegetables it is known that they have 54.9 percent of fruit and 23.8 percent of vegetables. Studies have shown certain types of produce are consistently high in pesticide levels, which may make varieties a suitable alternative. Organic produce cannot be genetically modified, irradiated, or cloned. They must be grown or produced without chemical pesticides or fertilizers, and in livestock without the use of antibiotics or hormones. The recommended produce to buy organic include: strawberries, cherries, apples, grapes, nectarines, peaches, spinach, celery, carrots, lettuce (all varieties), bell peppers, and potatoes. Eating to Burn Fat (June 2009) Research has shown that bodies of overweight people don’t burn fat as efficiently as those of thin people, but a new study found that eating high-protein breakfast and lunch may level the playing field. Protein-packed meals seemed to boost the fat-burning capacity in obese individuals. The opposite effect was seen in lean people, in whom fat storage was more likely after a high-protein meal. Source: Nutrition and Dietetics, December 2008 The Truth about Probiotics (May 2009) You have probably seen the word on containers of yogurt, but what exactly are probiotics? They are “good” bacteria that aid digestion and help us aid fight off “bad” bacteria that cause illness. A few probiotic enhanced food products may settle the occasional stomachache. A reputable website which tells the consumer which supplements are reputable is: www.consumerlab.com. I share this website with all of my clients and check to see if the supplements that they are taking contain what they claim since the FDA does not regulate supplements and anyone can put one out. I subscribe to this service as they will not disclose everything to the consumer if one wanted to check it out. A probiotic may be beneficial if you are on an antibiotic. Taking probiotics can help replace whatever “good” bacteria that have been wiped out by the drug and prevent diarrhea (a common side effect). A recent study from Johns Hopkins Bloomberg School of Public Health, in Baltimore, revealed that taking probiotics reduces antibiotic related diarrhea by 52% compared with placebo pills. When traveling to an unfamiliar place, probiotics can ward off uncomfortable reactions from food and water that may not agree with your system. Probiotics can also be helpful for those suffering with IBS. Research has shown that probiotics, along with drugs, may provide extra relief to those with this chronic condition. What is the difference between “Sugar Free” and “Sugar Alcohols”? Are there better choices than food sweetened with sugar? (April 2009) Sugar alcohols (also called polyols) such as sorbitol, polydextrose, isomalt, and hydrogenated starch hydrolysates are not technically sugar, but they provide sweetness in foods just as sugars do. Sugar alcohols are only partially absorbed in the small intestine, so they supply only about half the calories as equal amounts of regular sugar while sometimes causing diarrhea, especially in children. On the other hand, sugar alcohols also do not raise blood glucose levels as much as equal amounts of sugar, and as a result they’re often used in foods advertised to people with diabetes. However, in the amounts that are likely to be used in a serving of food, sugar alcohols may not make much of a difference and may offer little benefit over sugar in some foods. You must really read nutrition labels to find out. For example two sugar free Oreo cookies (also one serving) sweetened with sugar alcohol contain the same amount: 16 grams of carbohydrate and 107 calories. As you can see, it is important to read nutrition labels and compare the carbohydrate and calorie content of foods sweetened with sugar alcohols with those of their counterparts that contain regular sugar. If you find there isn’t much of a difference, you may want to select the food based on your personal taste. Just don’t forget to compare the serving sizes. The Incredible Cranberry (March 2009) Cranberries have a lot more to offer than holiday tradition, Diane McKay, Ph.D, a nutrition expert at Tuft University in Boston, says preliminary studies suggest phytonutrients, including antioxidants, in cranberry products may improve heart health by helping to:             *Increase HDL (good) cholesterol             *Lower LDL (bad) and total cholesterol             *Minimize plaque in your arteries             *Limit the formation of blood clots (a stroke risk)             *Improve the functioning of cells lining arteries, which helps control blood pressure and                 minimize atherosclerosis  McKay recently reviewed several cranberry studies, including some financed by Ocean Spray. She said most studies are conducted with low-calorie cranberry juice or powder, so the benefits of cranberry sauce, a holiday favorite, aren’t proven. It is recommended to make your own cranberry sauce so then you can control the sugar content and the calories. When Fruit and Meds Don't Mix (February 2009) If you want to get rid of a sinus infection, don’t wash those antibiotics with a glass of juice. Researchers from Canada’s University of Western Ontario found that orange, grapefruit and apple juices can decrease the effectiveness of certain medicines, such as those for allergies (antihistamines), high blood pressure (beta-blockers), and infections (antibiotics). “These juices contain compounds that prevent the transport of drugs into the bloodstream,” says study author David Bailey, Ph.D. Grapefruit juice may also prevent enzymes from metabolizing the medication, increasing the side effects. To stay safe, swallow your medicine with water and wait four hours before opening a juice carton. Fuller Fat Researchers at the University of California, Irvine, have discovered why avocados, nuts and olive oil are more filling than other foods. Their unsaturated fats trigger the release of a compound called oleoylethanolamide (OEA) in our small intestine, activating a brain circuit that makes us feel more satisfied for longer. What is the Latest on the Consumption of Nuts, Seeds and Corn in Diverticular Disease? (January 2009) People with Diverticulitis have been recommended to avoid nuts, seeds and popcorn for years. Research currently shows that consuming nuts and popcorn twice per week appeared to have a protective effect against diverticulitis, report researchers in the August 27, 2008 issue of Journal of the American Medical Association. Researchers analyzed the self reported data of 47,228 men from the Health Professionals Follow-Up Study (1986-2004) who were free from diverticular disease, cancer, and inflammatory bowel disease at baseline. Overall 27% reported eating nuts at least twice a week, while 15% consumed corn and popcorn. During 18 years of follow-up, there were 801 new cases of diverticulitis and 383 new cases of diverticular bleeding. The bottom line was that nut, corn, seed and popcorn consumption was not associated with an increased of new diverticulitis or diverticular complications. In fact, the men with the highest intake of nuts had a 20% lower risk of developing the disease compared to men with the lowest intake. In addition, the guidelines state that the seeds in tomatoes, zucchini, cucumbers, strawberries and raspberries, as well as poppy seeds are generally considered safe. Healthier Holiday Traditions (December 2008) Traditional Dish Typically Made With Instead Try Sweet Potatoes butter & brown sugar orange juice & ginger   Stuffing butter/sausage smoked low-fat sausage,   wild mushrooms   Brussels sprouts bacon/bacon fat vinaigrette dressing   Tossed Salad cheese, bacon, mustard greens, romaine   mayo-based dressing vinegar based dressings   Cranberry sauce lots of sugar reduce the sugar,   add walnuts & raisins or   dried blueberries   Cookies butter, eggs, chocolate meringue cookies made   with egg whites Soy and Male Fertility (November 2008) Men who eat soy have fewer sperm than those who don’t, according to a new study. Soy foods such as tofu, soy milk and some veggie burgers have been shown to have many dietary benefits. But they happen to be high in isoflavones, a dietary compound that can act like estrogen. This is one reason soy is a suspected male infertility agent. The association was stronger for overweight and obese men with sperm counts on the higher end of the spectrum. Some previous studies have failed to find this link between isoflavones and sperm quantity. But, according to the authors, this is the largest human study to date.  Source: Human Reproduction, July 23, 2008. The Battle of the Berries (November 2008) Every week there seems to be a new berry aiming to have the status as the one with the most antioxidants, the chemical compounds that protect the body against cell-damaging, disease causing free radicals. The latest challenger is Acai. To see how some popular berries compare, check out their antioxidant scores below. Berry Serving size Antioxidant Score (ORAC)     Acai (frozen)                    ½ cup (1 pack)    About 10, 000 Blueberries (fresh/frozen)  1 cup                    9,697 Cranberries, frozen            1 cup                     9,584 Blackberries, fresh/frozen  1 cup                     7,700 Raspberries, fresh/frozen   1 cup                     6,005 Strawberries, fresh/frozen  1 cup                     5,151 What about the new “Superfood” Acai Berry? (October 2008) The Brazilian Acai berry is only one of the “Super Berry” family that includes pomegranate, goji berry (aka: wolfberry), mangosteen and the Chilean macqui berry.  The first qualification is that the berry must be an exotic “berry type” fruit (cranberry, blueberry, bilberry, raspberries, strawberry are not members). The Acai berry may have higher phenolic antioxidant content than a blueberry there is no scientific evidence that there are more health benefits to had by this alone. Many acai containing products make extraordinary, yet unsubstantiated claims, protected by fine print: “These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.” One 500-milligram tablet for example claims that the berry can help to enrich the vitality of your body and soul.” Acai is also rich in polyunsaturated fats, which makes it higher in calories than most North American fruits, and contains fiber, vitamin E, calcium, copper, potassium and magnesium.  Because it is shipped from abroad, finding whole acai fruit is rare in the United States; it usually comes in the form of juice, blended with other tropical juices. Many of my clients have asked me about Mona-vie a juice containing 19 fruits including acai. It is sold through multi-level marketing companies. One can purchase any acai juice as this Mona-vie juice is quite expensive $40 for a 750 milliliter bottle and pretty caloric. If you are interested in incorporating this superfood into your diet any acai juice can be added but limiting it to a 4-6 ounce serving would be recommended. The Truth Behind Water Bottle Health (September 2008) Drinking water from your reusable water bottle you felt virtuous. Then came the news: A study from the National Toxicology Program warned that bisphenol A (BPA), a chemical found in hard plastic called polycarbonate (look for a number 7 inside the recycling symbol), was linked to precancerous tumors and hormonal changes.  BPA is most often found in water bottles, baby bottles, food containers, and the lining of metal cans.  “Even in low doses, BPA, has an estrogen-like effect on the body,” says Scott Belcher, Ph.D, as associate professor of pharmacology at the University of Cincinnati. Play it safe by opting for glass, polypropylene, or aluminum bottles, like those made by Sigg (mysigg.com). Shape Magazine August, 2008 Does Splenda Contain Chlorine and is it Unhealthy? (August 2008) It is true that Splenda is made using Chlorine, which sounds scary, but the sugar industry warns that you are actually “eating chlorine” when consuming sucralose, the chemical sold as Splenda.  Plain sugar is transformed into sucralose by substituting three chlorine atoms for hydrogen, creating a substance that is not digested by the body, so it’s effectively calorie free and that’s 600 times sweeter than sugar. There is no evidence that the chlorine atoms in sucralose are any more dangerous than they are in, say sodium chloride (ordinary salt). Before giving sucralose the OK, the US Food and Drug Administration reviewed more than 110 human and animal studies demonstrating its safety. Leafy Greens Cut Lung Cancer Risk by 50% (July 2008) Spanish researchers report that a daily serving of green leafy vegetables rich in flavonoids and vitamins A and C, may cut your risk of lung cancer in half. But don’t think you can just pop a pill and get the same protective benefit: In a second new study, University of Washington scientists founds that people taking vitamin supplements were just as likely to develop lung cancer as those not taking vitamins. In fact, in smokers, certain vitamins actually increased the risk of developing the disease.  Fruit showed no protective benefit against lung cancer, regardless of the level of consumption. Omega- 3's Fight Parkinson’s (June 2008) Parkinson’s is a degenerative disease affecting speech and motor skills. A study by researchers at Universite Laval in Quebec City, Canada, showed that a diet high in omega- 3 fatty acids (found in salmon and flaxseed) may protect against and slow down the progression of this illness, while a diet high in omega-6 fatty acids (found in foods like vegetable oils and animal fats) may create a fertile environment for Parkinson’s. You should get a four-to-one ratio of omega-6s to omega-3s, but Westerners consume a whopping 10 to 20 times more omega-6s than omega-3s. So, try switching up that steak once or twice per week for wild Alaskan salmon, skipping fried foods and veggie oil based spreads, and adding flaxseed or flaxseed oil to your daily yogurt or smoothie to boost omega-3 counts. Good News About Whole Grains (May 2008) Getting two or more serving of whole grains every day may cut your risk of pancreatic cancer by about 40 percent, according to a study by researchers at the University of California, San Francisco. On the flip side, people who ate two or more servings of donuts every week had an increased risk of this cancer. What is Inulin? (April 2008) Inulin has been added to various foods lately. Clients have been asking me about it in my private practice and I thought it would be great to discuss what it is.  Inulin is a type of soluble fiber that acts as a prebiotic, feeding the good bacteria in your gut. It can add bulk to many foods without contributing many calories (less than 1.5 per gram), manufactures have started using it to replace some of the sugar and fat in products like yogurt, cookies and granola.  Not only could inulin help you increase the amount of calcium, magnesium, and iron your body absorbs, it also may help lower your cholesterol levels, according to a study published in the Journal of Nutrition. If you decide to try new foods with inulin (which could be listed on a label as chicory root), introduce them slowly, as some people have reported mild abdominal discomfort. Tomato Products Reduce LDL Cholesterol by 13% (March 2008) The British Journal of Nutrition published a study focusing on 21 healthy volunteer with normal cholesterol readings. They consumed a tomato free diet for the first three weeks, then a three week “high tomato” diet that included 30 milligrams of ketchup and 400 milliliters of tomato juice daily. That is about two tablespoons of ketchup and one and two-third cups of tomato juice. The subjects’ cholesterol levels were then re-measured and found to have dropped significantly; total cholesterol level fell nearly 6% on average. The LDL cholesterol dropped decreased nearly 13%. Go Three for Omega 3! (February 2008) Did you know there are three types of Omega 3-Fatty Acids? EPA (Eicosapentaeonic acid): This is the most abundant in seafood and fish oil concentrates. Research suggests that this omega 3 fat has anti-inflammatory effects, and according to a new study in Atherosclerosis, helps to prevent fatty plaques from building up in arteries. DHA (Docosahexaenoic acid): This is found is seafood, breast milk and added to fortified foods (yogurt, eggs). This omega-3, which concentrates in the brain, has been associated with higher IQ scores in children whose mothers consumed plenty of it during pregnancy. ALA (Alpha-linolenic acid): found in plants, most abundant in flaxseed, walnuts, canola oil. Most that you eat is burned for calories but some is transformed into the other two omega-3s. Fish and the safety of it (January 2008) Adult women should aim for roughly seven grams of EPA and DHA from fish per week. Here is a list of the different kinds of seafood that provide one gram per day. The websites that will keep you current on the safety of fish and whether it is safe to eat your favorite fish are the following websites: www.fishonline.org  www.oceansalive.org  www.seafoodchoices.com Fish (3 oz. cooked) Omega-3s EPA/DH (g) Fish (3 oz. cooked) Omega-3s EPA/DH (g) Mackerel, Atlantic 2.2 Halibut 0.5 Herring 1.8 Crab, Blue 0.5 Salmon, Atlantic 1.7 Lobster, Spiny 0.5 Salmon, Chinook 1.5 Tuna, Fresh or frozen 0.4 Salmon, Sockeye 1.2 Oysters 0.4 Salmon, Canned Pink 1.0 Tuna, canned, light 0.3 Shark 0.9 Shrimp 0.3 Trout 0.8 Haddock 0.2 Mussels 0.7 Catfish 0.2 Tuna, canned, white 0.7 Tilapia 0.2 Swordfish 0.7 Cod 0.1 Sea Bass 0.7 Mahi Mahi 0.1 Chocoholics time to celebrate! (December 2007) Research shows that hot cocoa packs more of an antioxidant punch than green tea, black tea, or red wine. However, typical cocoa mixes use a treated form of cocoa that has fewer antioxidants.  Look for gourmet mixes with natural (untreated) cocoa, or make your own with store-bought natural cocoa, stevia and milk. Dark chocolate has been shown to reduce blood pressure slightly so it may actually be healthy for your heart.  Don’t gorge though. The study’s participants ate about 30 calories worth each day which is the amount found in 1 ½ Special Dark Hershey’s Kisses. What about Probiotics? (November 2007)   Probiotics help stave off urinary tract infections and keep your digestive system smiling, which helps to reduce and prevent constipation, diarrhea and bloating. In a study out of Finland, women who consumed dairy products containing probiotic bacteria three or more times a week were about 80 percent less likely to be diagnosed with a UTI in last five years than those who did so less than once a week. The probiotics may hinder the growth of E. Coli in the urinary tract, reducing the risk of infection. Look for a brand of yogurt that contains cultures beyond the two needed for fermentation process Lactobacillus (L.) bulgaricus and Strepotococcus thermophilus. Those that have reported stomach soothing benefits include Bifidus regularis (exclusive to Dannon Activia), L.reuteri (only in Stonyfield Farm Yogurts), and L.Acidolphis (in Yoplait and several other national brands). New technology means that probiotics may be added to shelf stable products like cereal and energy bars, but be wary about claims of cultures in frozen yogurt, as probiotics may not survive the heating process very well. The Goji Berry – also known as the “Longevity Fruit” (October 2007) This fruit has been part of Chinese medicine for centuries. It is also known as wolfberries. Gojiberries have been used for dry skin, muscle strength, nosebleeds, irritability, back pain, low sexual function, liver and kidney disorders, macular degeneration, cancer and blood disorders.   The most popular use is as an anti-aging supplement.  Goji Berry is a dried fruit which researchers have theorized can help reduce blood sugar and cholesterol levels. There are active ingredients in the root bark and in the goji berries themselves that may help do this. Medicinally, Goji berry can be prepared as a tincture, 3-4 tablespoons per daily, or as a tea.   They are relatively safe and no person should consume more than 10-30 grams of Goji fruit per day due to the high content of selenium which can be toxic. Pregnant or lactating women should not consume foods consume foods containing Goji berries. Trans Fats (aka: Hydrogenated) and Saturated Fats (September 2007) The new label changes that occurred last January, 2007, regarding saturated fats and Trans fats, are still not completely clear. Below is a great link on the American Heart Association "Face the Fat" website which explains why Trans Fats (aka: “Hydrogenated Fats”) and saturated fats should be avoided. You'll find it here: BADFATSBROTHERS Making Cauliflower More Colorful (August 2007) You might be getting your beta-carotine from cauliflower-orange colored cauliflower.  Scientists from the USDA’s Agricultural Research Service at Cornell University recently pinpointed and duplicated the gene-dubbed “Or,” as in “orange”-that cues the vegetable to produce beta-carotene.  Switching “on” the gene not only boosts the level of beta-carotene, but also turns cauliflower from the familiar white to a carrot-like orange.  You body can use dietary beta-carotene to make vitamin A, a nutrient many Americans don’t get enough of from food. Starbucks Slims Down (July 2007) Your morning latte’ just got a bit lighter-at least, if you get your java fix at Starbucks, the nation’s largest coffeehouse chain.  The company announced that by the end of the year it will replace whole milk with 2% milk in espresso concoctions at all its North American outlets.  Customers can still request whole milk, but the reduced-fat option will now be the default for all Starbucks drinks.  Think twice, though, before bucking the low-fat trend:  A 16-ounce “grade” latte’ beverage made with whole milk packs 260 calories, compared to 190 calories in the new 2%-milk version. Of course, if you really want to cut calories and fat, you could opt for an “Americano” coffee instead-no milk and no sugar means zero calories and zero fat. How to Grill Wisely (June 2007) Some studies show that people who frequently eat grilled or broiled muscle meats (red meat, poultry and fish) have higher rates of colorectal and breast cancers.  Researchers have identified carcinogens that develop while meat cooks over flames and high heat.  There substances are known are heterocyclic aromatic amines (HAAs and HCAs). By themselves, HCAs are not carcinogenic. But digestive enzymes in our bodies turn them into a potential problem.  Tips to help reduce any potential problems would include marinated for at least 30 minutes first. Research shows that marinating may reduce the amount of HCAs.  Don’t use the same marinade for sauce, because it will have harmful bacteria from raw meat. Also remember to choose lean cuts of meat, with cutting any visible fat, cover the grill with punctured aluminum foil and turn the meat with tongs or a spatula.  Grill for less time by partially pre-cooking the meat, poultry or fish in the oven or microwave.  Then briefly grill if for flavor. Also avoid charring by flipping meat frequently frequently and cooking at a lower temperature.  If it does char, cut away the blackened parts before eating. Finally grill veggie burgers, tofu, vegetables, and fruits which don’t produce carcinogens when grilled. The Anti-Cancer Fighters of Berries (May 2007) One of the main families of phytochemicals in berries is phenols.  As we age, our system becomes less reactive to deal with reactive molecules called free radicals. They cause oxidative stress. Berries have large amounts of plant compounds called phenols and good antioxidant properties. Phenols fight cancer on several levels. Last November, California scientists founds that extract from cranberries, blackberries, black raspberries, blueberries, red raspberries, and strawberries inhibited growth and stimulated death of human oral, prostate and colon cancer cells in test tube studies. It is recommended to consume three to four half cup servings of berries per week of berries which may boost your diet protective ability. Fatty Fish Consumption Associated With Lower Risk of Kidney Cancer in Women (April 2007) Preliminary research suggests that higher consumption of fatty fish in women is linked with a lower of renal cell carcinoma, a common form of kidney cancer according to a recent issue of The Journal of the American Medical Association.  Fatty fish such as salmon, herring, sardines, and mackerel have 20-30 times the amount of DHA, EPA; Omega-3 polyunsaturated fatty acids have been reported to slow cancer development.  These fish also have three to five times higher vitamin D content than lean fish. What about the Pomegranate? (Mar 2007) This fruit has been growing in popularity from, juices, to ice creams, to chicken sausages, to chewing gum to and chocolate truffles.  Statistics show that 200 new pomegranate products entered the market place in 2005. Studies focus on the antioxidant qualities.  Pomegranates contain high levels of polyphenols which are the antioxidants responsible for anti-inflammatory, anticancer and antiathersclerotic properties. The main polyphenols found in the fruit include Ellagic acid, Ellagitannins, and Punicalagin.  Punicalagin may be responsible for 50% of the powerful antioxidant properties in the juice. Most of the benefit is derived from the specific juice preparation, and consumption of the fruit would not contain the same benefits.  Having a daily dose of 8 ounces of Pomegranate juice per day would be recommended to achieve high amounts of antioxidants as well reduction in total cholesterol and LDL, The ratios of LDL to HDL and total/HDL cholesterol may improve.   Pomegranates have been shown to help with skin repair as we may see more beauty products containing this wonder fruit. More Evidence to Eat Variety (Feb 2007) When it comes to eating fruits and vegetables a new study has found that eating a little of a lot may provide more health benefits than focusing on specific foods, even if those foods contain potent antioxidants. The August edition of the Journal of Nutrition found that a wide variety of fruits and vegetables significantly reduced DNA oxidative damage, while a diet focusing on a few fruits and vegetables did not. Discover Your Stomach Signals (Jan 2007) As the New Year has approached us, I like to suggest to my client’s reasonable goals that they may set for themselves instead of creating rigid food rules.  Unfortunately just telling yourself to eat when you are hungry and stop when you are full is not that helpful. “Appetite Monitoring” would be a more efficient approach than food monitoring.  Food monitoring is often used as a weight loss strategy, but appetite monitoring is more effective in getting one to focus on what is happening when you eat. This shifts from the focus of what foods you should or shouldn’t eat. Appetite ratings or levels are based on how you feel, so there is no right or wrong way of doing this as this may feel different at first. This approach will help one get on the normal eating path, regardless of why you have been having difficulties with food. Tips for the Holidays (Dec 2006) The holidays can be a challenging time centered on treats and cocktails.  Here are some strategies that can make this time more tolerable:  First, if going to a party, have a snack beforehand to take the edge off and may result in avoiding the appetizers altogether, or allow one to be mindful of when and why they are eating.  Next, when cocktails are served, alternate with sparkling water or have a low calorie juice with sparkling water to slow down the intake of alcohol.  When buffets are the option, walking the table to see all of the options before starting to fill up the plate will help make wise food choices.  Remember, keeping your joyful movement in the picture is important, as one can maintain their weight during this time.  Finally, having a limit to the number of treats that one consumes daily is necessary, as well as being conscious when eating them. This will allow one to fully enjoy what they are eating. Facts about Cranberries (Nov 2006) Cranberries may help prevent heart disease and some forms of cancer.  Other studies show that cranberries may be beneficial in preventing gum disease and stomach ulcers. The now proven scientific evidence shows that cranberries may prevent disease causing bacteria from sticking to the walls of the urinary tract. The latest study examines the potential interaction of cranberry and warfarin (aka: Coumadin).  Previous case reports have suggested cranberry beverages interfere with the anticoagulant medication, researches from UCLA found that one cup of cranberry juice daily had no effect on blood clotting time in males subjects on warfarin. Risk of vision loss is linked to Carbohydrate Quality (Oct 2006) The risk for Age-Related Macular Degeneration is one of the leading causes of vision loss in older adults.  The Nurses Health Study showed that the total amount of carbohydrate consumed over a ten year period with looking at the glycemic index (a measure of the dietary quality of dietary carbohydrates).  Foods with a high glycemic index such as white bread of French fries are broken down into sugar much faster than those that contain fiber (lentils, or yams) which are low glycemic. Women who consumed those high glycemic foods had a greater risk of developing signs of age-related macular degeneration, compared to have a diet that is lower glycemic index.  The bottom line is the type of carbohydrate is important instead of the amount. The truth behind Microwaved Foods (Sep 2006) Did you know that it is more important to pay attention to the plastic that one uses to cover their food in the microwave instead of the microwave setting?  Look for plastic wrap that specifically says “microwave safe”, then do not let the plastic wrap touch the food during microwaving, advises the US Department of Agriculture’s “Food Safety Facts”.  Microwave-safe plastic wraps, wax paper, cooking bags, parchment paper and white microwave-safe paper towels should all be safe to use.  It is also important to know that plastic storage containers such as margarine tubs, take-out containers, whipped-topping bowls and other one time use containers should not be used in microwaves ovens. Finally remember that one should never use thin plastic storage bags, brown paper or plastic grocery bags, newspaper or aluminum foil in the microwave oven. Trying to drop pounds?  Try minimizing your intake of red meat in your diet. (August 2006) After evaluating the diet and health data of 56,000 Swedish women, Tufts researchers found the meat eaters were significantly more likely to be overweight than their vegetarian peers. If a lower weight isn’t incentive enough to go greener, how about a longer life?  Another study published in the American Journal of Clinical Nutrition found that a low meat intake was associated with a 3.6 increase in life expectancy. Eat to beat PMS (July 2006) Diet can provide defense against the bloating, cramps, mood swings and symptoms of PMS. Here is a list of foods to help promote natural relief:  Magnesium - Too little could aggravate mood swings.  Sources include: soybeans, cooked spinach, Brazil nuts, and oats. Calcium - Try nonfat dairy, broccoli and kale.  In one study, women who consumed the most calcium had 30% lower risk of PMS. Chamomile Tea - May help relieve muscle spasms, according to a study from Britain researchers. Vitamin E - May hinder chemicals that cause menstrual cramps.  Sources include: almonds, sunflower seeds and red bell peppers.  Caffeine - Some studies show cutting down on caffeine intake can help reduce symptoms of PMS. Immunity Superfoods (June 2006) Vitamins A, C, & E, antioxidants, zinc are all important defenders against germs, viruses and infection.  See how to obtain the most of these nutrients from your diet! Red Bell Pepper- Provides about 260% of your daily vitamin C needs helping to enhance white blood cell function.  Red bell peppers are one of the few vegetables sources of Vitamin E, which in addition to slowing the effects of aging, also boosts immunity. Butternut Squash- One cup of cooked butternut squash provides 127% of daily vitamin A needs.  The same serving provides over 33% of daily vitamin C plus vitamin E, which shields immune cells from free radicals and may boost production of bacteria dusting white blood cells. Spinach- Loaded with a variety of antioxidants that helps shield immune cells from environmental damage and boosts production of bacteria-dusting white blood cells.  Other antioxidants include pomegranates, blueberries, kidney beans and dried plums. Cantaloupe- One fourth cantaloupe provides 110% of daily vitamin C which some research has linked to shorter duration and milder severity of cold symptoms by lowering levels of histamine- a chemical responsible for congestion and stuffiness. Also, provides 50% of daily Vitamin A. Soybeans-Contain the mineral zinc, which supports synthesis of nucleic acids essential for cell repair.  Some studies show zinc may reduce duration of cold symptoms. Other healthy zinc sources include oysters, crab and white beans. Papaya-Research comparing 40 different fruits for the RDA of nine vitamins plus potassium and fiber rates papayas first-but it’s also a top source of vitamin C which research shows, plus a good source of vitamin A, which helps maintain the skin and mucosal cells lining airways and digestive tracts. Where our Diets Fall Short (May 2006) The five most glaring deficiencies are potassium, vitamin E, magnesium, Vitamin A, and Fiber. Potassium       Helps maintain already normal blood pressure needed for muscle contractions and may promote bone health. Top Sources;  Potatoes, Beans, Bananas, Kiwis Vitamin E        A potent antioxidant that may slow the effects of aging and help bolster the immune system. Top Sources:  Almonds, Sunflower Seeds, Red Bell Peppers, Chicory Greens Magnesium    Supports bone and heart health. Top Sources: Soy, Oats, Brazil Nuts, Spinach Vitamin A       Promotes healthy skin, eyesight and immune function. Top Sources: Sweet Potatoes, Butternut Squash, Carrots, Kale Fiber               May help maintain healthy cholesterol levels and can help reduce hunger. Top Sources:  Beans, Oats, Raspberries, Blackberries  Coffee, Nuts, Eggs, Red Wine (April 2006) Experts used to believe that coffee could cause hypertension and heart disease. In the 1990’s refused the link with heart attacks; a 2002 Johns Hopkins study found that, while male drinkers had higher blood pressure than nondrinkers, coffee was not a major factor. Recent studies suggest that coffee may help ward off Parkinson’s and diabetes, pregnant women may want to limit their intake. Nuts Most fat in nuts is “good”, unsaturated fat that when combined with nuts’ fiber and antioxidants- could lower risk of heart disease.  Recent studies- including 1998 Harvard research on women eating 5 oz. of nuts a week- have solidified the connection. Cut bad fats; substitute in several ounces of nuts each week. Eggs For decades, doctors believed that cholesterol-laden eggs were a major contributor to heart disease; in the 80’s, Americans started to limit their intake. A ’99 analysis by Harvard scientists found that eating up to one egg a day didn’t increase the risk of heart disease or stroke in healthy people.  Other studies have suggested that eggs don’t raise cholesterol levels appreciably. Experts say eggs are fine in moderation. Red Wine In the early ‘90’s, red wine, which contains compounds like resveratrol, was thought to be especially good for heart health.  But a 1996 Harvard study of beer, wine and spirits showed that drinking any alcoholic beverage in moderation, not just red wine, can be linked to lower rates of heart disease. Now experts say that 1-2 glasses a day may lower the risk of heart attack, but caution against starting to drink for health benefits alone. Protein Makes You Feel Fuller (Dec 2005) Latest research has shown (American Journal of Clinical Nutrition) protein suppresses the appetite.  The added protein in foods replaces the “carbs”, as the reducing of carbohydrates is not the answer.  Dr. David Weigle, University of Washington School of Medicine, put volunteers on three different eating regimens.  Results showed protein is more satiating than fat.  Previous studies indicated that protein is more satiating than carbohydrates.  This may mean increasing the consumption of lean protein sources and low-fat dairy products may encourage people to eat fewer calories and promote weight loss.  Remember, it is important to not reduce the intake of fruits, vegetables and whole grains.  Scientists do not understand why protein makes you feel fuller than other foods.  A European trial, the DiOGenes (Diet, Obesity, and Genes) project, will investigate the effect of a high-protein diet for a much longer time than the University of Washington study, one year, on a larger group of 1,500-3,000 subjects.  What’s the Right Message on Chocolate? (Nov 2005) Chocolate is high in calories and saturated fats.  Some studies suggest that one of the primary fatty acids in chocolate, stearic acid, does not elevate blood cholesterol to the same extent as other saturated fatty acids and may even reduce it. It is important to remember that overindulging in chocolate will lead to weight gain and its attendant increase in cardiovascular disease risk.  To reduce calories is important to remember so one does not put on weight. Having three ounces of dark chocolate per week will not only increase the flavonols in your diet (also found in fruits, vegetables, red wine and tea), but will reduce the LDL (bad cholesterol) an average of 13.3%.  Other benefits would include a reduction in those with essential hypertension and an improvement in insulin sensitivity (how the body uses insulin).