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HOLDING STEADY
Candidates Make Progress; Struggle with Plateau
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We find our candidates more or less where we left them last month -- basically holding steady, which in and of itself is an accomplishment for individuals who are struggling with major lifestyle change issues. All three candidates are still headed in the right direction. Amber leads the pack with 2 pounds lost over the past four weeks, Janet also shed another pound last month, and Frank took off half as much since we last checked in.
With the final weigh-in not too far off (July 29), our candidates will have to work very hard to meet the goals they set with the help of our registered dietician back in February. Regardless of whether they meet the makeover deadline, they are each bound and determined to continue with their weight loss efforts -- and have, as you'll read below, learned important things about themselves and their relationships with food and exercise that will have a lasting impact on their health.
This provides a good moment to take a step back and recall why each of our incredibly intrepid candidates have raised their hand, stepped forward and volunteered to embark upon this arduous journey in the first place: their health. As we begin to wrap up our analysis of the Dole Employee Wellness Program, we are seeing in our study results just how adversely significant excess weight affects crucial health indicators such as cholesterol and C-reactive protein -- and just how dramatically a drop in pounds can improve these measures.
Wanting to look one's best can certainly be a powerful motivator when it comes to losing weight. But knowledge of the increased risk of heart attacks, cancer and myriad other diseases that can be attributed to excess weight ought to remind us just how important it is to take the courageous steps that our makeover candidates are taking to turn their lives around.
AMBER SPAHR
Height: 5'1"
Starting Weight: 134 lbs
Current Weight: 126 lbs
Weight Loss Goal: 19 lbs
POUNDS LOST: 8 lbs
"We are heading into the homestretch. We have around 8 weeks left and I am giving it my all. I have passed the 12-13 week mental slow down (a.k.a. the 'almost ready to quit everything' point) and have refocused to meet my original goal. It will be difficult these next few weeks, but I have the tools to accomplish my goal.
"I am proud of what I have done so far. I am back into a healthy weight range for my height and am really seeing the benefits of exercising. My body is in the best shape it has ever been and I am increasing my focus toward exercising my heart (discussed in the last newsletter). I have been weight training for about 13 weeks now and getting in some cardio, but it has been mostly walking and light jogging. I will focus on incorporating moderate to high intensity cardio into my exercise routines.
"I am excited and energized by seeing the improved strength and endurance during my exercise routines and a new willpower to continue improving my health for the long run."
FRANK JACOBS
Height: 5'7"
Starting Weight: 236 lbs
Current Weight: 221 lbs
Weight Loss Goal: 45 lbs
POUNDS LOST: 15 lbs
"As an optimist, I try to gain perspective on the weight doldrums that I have experienced over the last few weeks. The fact that the same methods that had worked the first few weeks have not been working recently merely suggests that new methods need to be employed. As a result, I have reduced my caloric intake by 300 calories per day.
"More importantly, a trip to the beach this past weekend has inspired me to reach my goal. While I can now squeeze into my wetsuit again, it is still too tight to be comfortable. With the warm summer months approaching, and the final weigh-in a couple months away, I need to strictly adhere to my daily calorie targets to reach my goal. I am determined to do this."
JANET PICARELLI
Height: 5'5"
Starting Weight: 255 lbs
Current Weight: 237 lbs
Weight Loss Goal: 50 lbs
POUNDS LOST: 18 lbs
"My motivation has been down this month and I have allowed any excuse under the California sun to keep me from the gym. I couldn't shake the weight loss blues and I have been unfaithful to myself. I know I have received dozens of e-mails since the world knew of my weight struggle, all telling me to call or write if I needed help, but I couldn't muster the energy. This doesn't mean that your e-mails aren't supportive -- they are. I was just not listening to anyone. For me that was the bottom.
"I hope Mr. M. doesn't read this, but I had a burger (okay I had two burgers) this month. I thought if I broke the salad -- veggie -- fruit habit for a bit I would be able to focus again. You know, like a treat. It didn't work. Although I did enjoy the burger, it wasn't a meal worth losing sight of my ultimate goal of good health and weight loss.
"I had an appointment with our dietician, Tara Cox, today and I closed my eyes while she moved the scale. I didn't want to know. I would break down and cry if it moved up and I would be shattered if it stayed the same. Pretty funny thoughts for someone who hasn't been to the gym since May 6. When I opened my eyes, the scale was at 237. I had to double-check to make sure it was balanced and then let loose a smile.
"I finally broke off that darn plateau -- just the motivation I needed to push me back on track again. I will give it my best shot but, realistically, I probably won't make my goal of 50 pounds before the end of the contest. You would think having Dole Worldwide know my weight and watching me would be enough pressure to make it happen, but more than likely I'll be a few pounds off base. However, I made an agreement with my family and I will weigh 175 by Thanksgiving, so I will take what I have learned and stay focused on my health.";)
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BING IT ON!
Cherries May Check Gout and Other Forms of Arthritis
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June is the start of cherry season, which lasts throughout the summer. In addition to their ruby beauty and great taste, new research is also uncovering a bumper crop of health benefits.
While previous studies have explored the anti-inflammatory effects of cherry extract, U.S. Agricultural Research Service scientists have discovered similar properties in fresh Bing cherries, showing the potential to help people suffering from gout and other forms of arthritic inflammation.
During an attack of gout, painful urate crystals accumulate in joints, toes in particular. But a bowl of cherries in the morning was found to significantly decrease levels of uric acid (that forms urate crystals) in study participants' blood. This latest finding is just the "cherry on top" of the many sweet health benefits that come from this favorite fruit, including:
Lower cholesterol -- Cherries are a good source of fiber, which can help lower the level of bad cholesterol in the bloodstream.
Great skin -- The vitamin C in cherries is essential to the maintenance and formation of the collagen that gives your skin its elasticity and youthful fullness.
DNA protection -- Cherries are high in a category of phytochemicals known as phenolics, which help protect your DNA by neutralizing free radicals before they can do their damage, and whisking them out of your system.
Anti-cancer -- The anthocyanins in sweet (and especially tart) cherries inhibit an enzyme associated with the risk of colon cancer.
Sweet dreams -- While we make melatonin in our bodies, it's also available in certain foods, including cherries. You'll rest easier with that knowledge, since low levels of melatonin have been linked with insomnia, aging, PMS, cancer growth and heart disease.
A serving of cherries -- about 21 (or the amount you could hold in two hands) contains about 90 calories.
And for a unique and healthy idea for fresh cherries, check out this recipe for a sweet and spicy cherry salsa.
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FEELING MELANCHOLIC? CHECK YOUR FOLIC
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Low Levels of Folate Linked to Depression, Osteoporosis
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In addition to the well-known benefits of boosting heart health and helping to lower the risk of certain birth defects, scientists are just now discovering other key functions of that fabulous B vitamin known as folate or folic acid.
A recent study from Tufts University linked depression with low levels of folic acid. Researchers analyzed folate levels in nearly 3,000 study subjects, and found deficiencies in a large proportion of those recovering from depression. Though it's unclear whether low folate causes -- or is caused by -- the blues, the B vitamin was found to play an important role in regulating neurochemical reactions which affect your mood.
Could B vitamins -- including folic acid -- strengthen bones as well? When we think of bone health, we usually think of calcium, and maybe vitamins D and K. But a new study just published in the New England Journal of Medicine suggests that folic acid may prevent bone fractures by lowering levels of homocysteine. High levels of homocysteine have been known to damage arteries, and thus raise the risk of coronary heart disease. But the new research links increased homocysteine levels to a greater incidence of hip fractures resulting from osteoporosis.
So bone up by increasing your consumption of folate-rich foods, such as legumes like lentils and chickpeas, plus leafy greens like spinach, and other veggies and fruit such as avocado, asparagus and artichokes. And watch both excessive alcohol and coffee consumption -- the former may prevent your body from absorbing needed folate while the latter may actually increase levels of the harmful homocysteine. |
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D'OH! DON'T EAT LIKE HOMER! |
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We love the Simpsons, but we're worried about poor Homie, as Marge might say. Researchers at the British Heart Foundation and the Institute of Physics did a joint analysis of several episodes of the fabulous Fox series and found that the 36-year-old 240-pound cartoon dad has a diet that in real life would not lead to happy endings.
Homer's diet includes two beers, two doughnuts, potato chips and waffles, adding up to 130 grams of fat (57 grams more than it should) and 3,100 calories a day (almost 1,000 calories more than it should). No wonder he's obese with a body mass index of 34.4 -- all of which puts him on a collision course with coronary heart disease, among other ailments. Note to script writers: How about some 5 A Day? |
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FRUIT FIGHTS CHILDHOOD TUMMY PAINS
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Frequent Fast Food Consumption Raises Risk of "RAP"
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Researchers at Baylor College of Medicine have just released a study that found a correlation between children's fruit consumption and fewer episodes of "recurrent abdominal pain" or RAP.
What's more, children who ate fast food on a daily basis were far more likely to experience RAP regularly than those whose fast food consumption was limited to once a week.
More than a quarter of the 700 children participating in the study reported symptoms of RAP -- a condition severe enough to cause interruptions in school activities and lifestyle. Fortunately, this study shows that better diet can zap RAP. "Consistent with physician recommendations," concluded lead investigator Dr. Hoda Malaty, "healthy eating habits appear to protect the GI tract from these symptoms."
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DIETER HAS MAJOR BEEF WITH ATKINS
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| Lawsuit seeks health warnings on diet |
When his weight crept up to 148 from 140, Jody Gorran, like many other eager dieters, turned to Dr. Atkins' low-carb regime to take it off. What he hadn't bargained for, however, was seeing his cholesterol shoot up nearly 100 points -- from a relatively normal 146 to a more dangerous 230. After experiencing recurrent chest pains last year, doctors found Mr. Gorran had a 99% blockage in a major artery, and performed an angioplasty to open the clogged artery.
Now the 53-year-old Florida man is suing the Atkins estate, according to The New York Times: "The suit is apparently the first to involve the diet, the most prominent and controversial low-carbohydrate regimen and the one most associated with assertions that followers could eat all the red meat and saturated fat they wanted and still lose weight."
As the American Heart Association warned in their statement issued in response to the case: "Eating large amounts of high-fat foods for a sustained period raises the risk of coronary heart disease." In addition to increased fat consumption, the limitation of fruits and vegetables also cheats the body of much-needed fiber, vitamins, minerals and phytochemicals, leading to increased risk of colorectal cancer, diverticulitis and a reduction in antioxidant protection.
At the DNI we believe that balance is key. The human body requires many nutritional components for optimal health. Eliminating even one to lose weight -- like carbohydrates -- can compromise health. But you can lose weight and improve your nutritional health at the same time. A balanced diet that includes fruits and vegetables offers fiber to keep you full, nutrients to keep you healthy and enough variety to ward off cravings so that you're able to maintain weight loss over the long run.
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GLUCOSINOLATES: ANTIOXIDANT FOUNTAIN OF YOUTH
The Direct Health Benefits of This "Indirect Antioxidant"
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Ordinarily I reserve this space for personal musings on the social and cultural aspects of diet, nutrition and the obesity crisis. When the first few stories on the health benefits of glucosinolates hit my desk they didn't exactly strike me as fodder for a scintillating editorial. The very fact that they are often referred to as "indirect antioxidants" sounds sort of underwhelming.
But this unassuming name holds the key to a highly unusual function within the body. Most of the phytonutrients we read about -- lycopene, lutein, beta-carotene, etc. -- act as "direct" antioxidants. When we consume fruits and vegetables that contain these compounds, they work directly to neutralize free radicals by absorbing their negative energy, rendering them harmless and allowing them to be flushed out of our system.
The "indirect" antioxidants contained in foods high in glucosinolates -- broccoli, brussels sprouts, cabbage, cauliflower -- don't directly attach to these toxic molecules. Rather they work to stimulate the body's own antioxidant systems. This cascade of antioxidant activity -- unlike the one-shot, finite amount you get from eating a particular fruit or vegetable -- actually cycles over and over within the physiology, continuing to protect your system as many as 3 to 4 days after the glucosinolate-containing food has been consumed.
This antioxidant cascade is just about the closest thing I've encountered to an actual "fountain of youth" -- which is why I wanted to bring these findings to our readers. But in order to truly understand just how these glucosinolates work, what foods they can be found in and how to derive maximum benefit from their antioxidant properties, I decided to sit down with the Dole Nutrition Instititute's chief research officer and laboratory manager, Tom Mahier.
Join me as I ask Mahier to take us on a tour, both inside the body's antioxidant defense systems, as well as on one of today's most exciting frontiers in phytochemical research.
JAG: First off, what are glucosinolates, and do they truly merit the buzz they seem to have generated in the scientific community?
TM: Glucosinolates are a group of phytochemicals found primarily in cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, cabbage, etc. They've made quite a stir because glucosinolates have an interesting property once ingested.
They are broken down into compounds that stimulate the body's own protective mechanisms against carcinogens. This is different from the way other antioxidants operate. Other antioxidants act as a kind of buffer between free radicals and DNA. These "indirect" antioxidants activate the body's own defense systems against a far broader spectrum of carcinogens -- and they do so for a more extended period of time.
JAG: Tell us more about these natural defense systems in our bodies.
TM: For some time we've known that the liver houses certain natural enzymes which help to rid the body of toxic molecules -- whether from cigarette smoke, pollution, medications, or even free radicals generated by our own bodies in response to illness. Normally, these enzymes are "turned on," if you will, by the presence of such toxins.
But for decades, scientists have been curious to see whether there were other non-toxic compounds that could also trigger these protective enzymes. And with the discovery of the effect of glucosinolates, they may have found a healthy way to enhance the body's own natural defenses.
JAG: How can we take advantage of this new discovery? Better yet, tell us what changes you've made in your diet and your family's diet in response to these new findings.
TM: I already incorporate plenty of fruits and vegetables into my diet because of their direct antioxidant benefits, but lately I've been increasing our family's intake of broccoli, cabbage, and my favorite, brussels sprouts. And speaking of sprouts, one way to give yourself a super-dose of glucosinolates without necessarily having to consume large quantities of vegetables is to add some broccoli sprouts to your diet.
JAG: Sprouts? Now, that's interesting. I always associated the "sprout" thing with macrobiotics and the raw food movement. Seeing that you're not exactly Mr. Crunchy, why don't you tell us about the science behind broccoli sprouts, and do these benefits extend to other kinds of sprouts such as alfalfa, onion, radish, etc.?
TM: Among all of the cruciferous vegetables, broccoli sprouts have the highest level of the glucosinolates relevant to this enzymatic process. Gram for gram they're higher, so that in just two or three tablespoons of broccoli sprouts a day you're getting a powerful dosage of indirect antioxidants. Cauliflower sprouts are second best, after broccoli sprouts, in terms of containing the relevant glucosinolates. Other sprouts outside the cruciferous family, such as alfalfa sprouts, aren't high in these compounds.
However, sprouted vegetables in general have their diehard adherents and certainly they are a rich form of many vitamins, minerals and other antioxidants because they are concentrated in the budding plant.
JAG: Why are they most concentrated in the budding plant?
TM: One theory is that vegetables are most vulnerable to environmental damage in their newly-sprouted form, which is why they need a high concentration of protective phytochemicals to shield them from predators, pollution, the elements, etc. As plants grow, the phytonutrients are somewhat diluted though still present, which is why they retain their health benefits when consumed.
JAG: So, in other words, sprouts are the "ultimate baby vegetable?"
TM: You could put it that way.
JAG: What about the other end of the plant lifecycle; do the cruciferous vegetables you mention lose their glucosinolate levels when cooked?
TM: Somewhat, but not to the degree that you need to go around eating raw vegetables if you prefer them cooked. While my own two sons will eat vegetables in just about any form we serve them, some children are averse to the bitter taste of raw vegetables, so by all means make them as appealing as possible, because their health benefits are important to children as well as adults.
However, the parental adage of "chew your food well" applies when it comes to glucosinolates. Chewing breaks down the glucosinolates to their active form, known as sulforaphane, which is then what triggers the enzymatic detoxification process.
JAG: What is the current state of research on glucosinolates, and where is it going?
TM: Glucosinolates are the hot topic in phytochemical research right now. There have been over a dozen scientific papers published just this year on various newly-discovered benefits, including the one I believe that first caught your attention regarding the relationship between lower blood pressure and higher glucosinolate consumption. Other studies have focused on potential benefits including lower risk of various cancers, such as stomach, colon, esophageal, lung and breast cancers.
The next frontier will be to explore how the glucosinolates found in cruciferous vegetables interact with a natural antioxidant found in all cells called glutathione.
JAG: What is glutathione and why is it important?
TM: Glutathione plays a supportive role in the antioxidant cascade you described earlier. Essentially, glutathione helps to trap the free radicals that can damage our DNA and cause cancer. The problem is that there is only a certain amount of glutathione in our bodies, and that amount decreases as we age, so there's less of it to perform its catalytic function in the dance of detoxification, if you will. So the next challenge for science is to explore how to halt the depletion of the body's glutathione levels, or possibly even enhance them.
JAG: Wow, so we'll stay tuned. Any advice until then?
TM: Yes, eat your fruits and vegetables -- and not just those containing indirect antioxidants, because the direct antioxidants will serve as a front line of defense against free radicals, allowing your body to keep your glutathione in reserve to participate in the enzymatic detoxification process triggered by glucosinolates.
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"Cream" of Broccoli Soup |
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from The Enlightened Kitchen, John Wiley & Sons, Inc. ©Marie Oser, 2002
This rich tasting, creamy soup is so easy to make, and is dairy-free! *For added color and flavor, you may add a cup of corn after soup has been pureed.
6 Servings
4 cups vegetarian chicken broth
1 small yellow onion, chopped
1/3 cup chopped green bell pepper
4 cups sliced broccoli florets
1 (12.3 ounce package) lite silken tofu
3 cloves garlic, peeled
1 large shallot, chopped
1 cup nutritional yeast
2 tablespoons Barbara'a mashed potato flakes
2 tablespoons cornstarch
2 tablespoons cold water
2 tablespoons tamari lite
1 teaspoon Bragg Aminos
2 tablespoons chopped Italian flat leaf parsley
*1 cup frozen corn, thawed (optional)
Combine broth, onions, pepper and broccoli in a 6-quart saucepan. Bring to a boil, reduce heat and simmer 5 minutes. Place tofu in food processor and blend. Add garlic, shallots, yeast and potato flakes, and process. With a slotted spoon, remove solids from broth and add to the tofu mixture. Process to blend. Spoon into the hot broth, stirring after each addition. *(Add 1 cup frozen corn, thawed) In a small bowl, blend cornstarch with cold water and add to the soup with tamari, aminos and chopped parsley. Simmer 12 minutes, stirring occasionally.
Enlightened "Cream" of Broccoli Soup (*with Corn)
Nutrition Analysis per serving: 2 cups
Protein: 13 g
Carbohydrates: 38 g
Fiber: 5 g
Fat: 1 g
Sat Fat: 0 g
Cholesterol: 0 mg
Calcium: 77 mg
Sodium 385 mg
Calories: 132 (Calories from Protein: 25%, Calories from Carbohydrates: 70%, Calories from Fat: 5%)
Traditional Cream of Broccoli with Corn Soup
Nutrition Analysis per 2 cups
Protein: 11 g
Carbohydrates: 21 g
Fiber: 3 g
Fat: 15 g
Sat. Fat: 9 g
Cholesterol: 40 mg
Calcium: 175 mg
Sodium: 796 mg
Calories: 250 (Calories from Protein: 17%, Calories from Carbohydrates: 33%, Calories from Fat: 51%) |
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Brown Sugar Jojoba Scrub
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Brown sugar body scrubs are sold in upscale beauty departments with a big markup -- but when you look at the ingredient list, they're really not that complicated. So why not save yourself money and make sure you're getting only the most natural ingredients by whipping up your own scrub right in your kitchen?
Pure, unprocessed brown sugar is derived from sugar cane juice, a natural source of glycolic acid. But even if you buy the more processed variety, the granular texture of brown sugar will help to remove dirt and toxins from the skin's outer layer, gently exfoliating dead cells. The scrub will also help improve blood flow to the skin's surface, while jojoba oil will help replenish lost moisture. Honey will help to bind the ingredients while acting as a natural antimicrobial. Honey's healing powers have been valued since ancient times -- today modern science is rediscovering its dermatological benefits, including its enzymatic ability to stimulate new cell growth.
We're sweet on this beauty recipe not just for its results -- but for the relaxing ritual of its application. The subtle molasses scent will remind you of oatmeal cookies, enlivening your senses while invigorating your circulation and leaving your skin with a healthy glow.
Ingredients:
1 cup granulated brown sugar (raw brown sugar might be too abrasive, though appropriate for calloused areas of the body)
1/4 cup jojoba oil
2 tbs honey
Directions:
Mix ingredients together in a bowl. To use for several applications, transfer to plastic container with a tight-fitting lid. Make sure to store unused portion in cool, dry location, and stir before reusing. |
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Beauty Foods
What you eat affects how you look. Learn which foods are essential for healthy skin, hair and nails. |
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