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 THE SENSITIVITY FACTOR
Temperamental Tots at
Greatest Risk for Obesity
Kids with overweight
parents have the highest odds of ending up overweight themselves,
according to a Stanford University School of Medicine study in the
July Journal of Pediatrics -- a finding about as surprising
as the fact that the sun rose once again in the east this a.m.
Ho-hum. Read on, however, and researchers divulge other factors that
aren't quite so obvious.
Most interesting was the role played
by temperament in determining the likelihood that a child
would become overweight. Sensitive children were far more likely to develop a
weight problem than those who were more thick-skinned. Sensitive
children of overweight parents had a 79% chance of becoming
overweight -- almost two and a half times the odds faced by
their more even-keeled peers. While parents' excess weight already
puts kids at risk, add touchy temperaments to the mix and tots'
chances of developing a weight problem skyrocket.
Another fat
factor: parents with low concern about their kids' thinness had the
heaviest children. Again, no huge surprise here -- yet it is
interesting given the politically correct conventional wisdom that
worrying about your kids' weight will backfire and make them
fat.
No. Parents with laissez-manger attitudes
apparently let their kids do just that -- with predictable
consequences. While low concern over kids' weight put them at higher
risk of obesity -- high concern about children's thinness had no
effect one way or the other.
Finally, while it's no shockeroo
that parental obesity puts progeny at greatest risk of a weight
problem -- the extent to which this lifestyle-related condition
might condemn kids to a similar fate was rather astounding. A child
of overweight parents is almost four times more likely to become
overweight or obese than one with normal-weight
parents.
So next time you're hankering for a large fries,
think of your small fries -- and if your own health isn't motivation
enough to lose weight, lose it for your little ones. Don't use food
to pacify your children's emotional outbursts -- or as a coping
mechanism of your own.
Parental behavior -- and BMIs -- have
serious consequences for kids' health. While there are some health
risks that are beyond parental control, this isn't one of them.
Don't expose your children to second-hand fat -- take charge of your
dietary habits to take better care of your kids' health.
BINGE DRINKING = BIGGER WAISTLINES
Overloaded Liver
Leads to More Abdominal Fat
Could binge drinking lead to bigger waistlines? A
University of Buffalo study of 2,300 drinkers found that those who
tended to consume their alcohol in 3-4 servings per sitting -- even
if such excess was occasional -- tended to have more abdominal fat
than those who drank small amounts on a regular basis. "The way in
which you consume can be more important than the amount," suggests
study author Dr. Saverio Stranges.
Why might this be? In the
April 5th Director's Corner we recounted some of
the reasons why even a daily glass of wine can cause weight gain --
as much as 15 pounds a year -- if no other changes to diet and
exercise are made. But excessive consumption can pack on the pounds,
particularly around the paunch, in an even more pernicious
way.
When you overload your liver with alcohol, all of the
organ's resources are going to burning off the booze. Fat metabolism
is put on the back burner, so to speak, the cumulative effect of
which is more fat in the liver, under the skin and around other
organs.
The reason that this excess fat tends to take up
residence around your midsection is that alcohol consumption tends
to raise levels of cortisol -- a hormone which, to extend our
metaphor, acts as a broker telling fat that your tummy would be a
nice place to live. (Incidentally, this is why stress, which also
raises cortisol levels, has been associated with increased
girth).
Fat isn't the only thing accumulating in your liver
as it works overtime to burn off excess alcohol -- toxins also take
a back seat, build up, eventually spilling over into the
bloodstream. What are the first three "signs" you've got a toxic
liver? As Ann Louise Gittleman, M.S., C.N.S., observes in The Fat
Flush Plan, they're "Weight gain, especially around the abdomen;
Cellulite; Abdominal bloating."
Not only can liver toxicity
lead to excess weight -- excess weight can lead to liver problems,
significantly increasing your risk of developing nonalcoholic fatty
liver disease (NAFLD). NAFLD is the most common liver disorder in
the U.S., afflicting 25% of the population (while about a third of
Americans are obese). By raising LDL (or "bad") cholesterol and
lowering HDL (or "good") cholesterol, NAFLD makes sufferers even
more prone to heart disease.
So take a load off your liver,
by cutting back on calories and exercising at least 30 minutes every
day. If you're a drinker, pace yourself: you're not doing your body
any favors by swinging from abstinence to excess. Drink with meals
(not after them) and keep in mind that "moderation" means two very
different things for men and women.
According to the Buffalo
study, men can safely consume three drinks a day before their liver
begins to show signs of damage, while women's threshold was two.
It's worth bearing in mind that the female subjects in the study
were ages 35-80. We already know that even moderate alcohol can
increase the breast cancer risk for pre-menopausal women. Add the
potential of liver damage to the mix and those in their 20s and 30s
may want to quaff with care.
BOOST HGH -- THE NATURAL WAY
Exercise To Activate
Youth Hormones
What's the natural way to boost
levels of human growth hormone (without the potential cancer risks
associated with injections)? Exercise!
Two recent studies
appearing in the European Journal of Applied Physiology found
increased levels of growth hormone after a single bout
of vigorous aerobic exercise in younger women as well as those
past menopause. Among the post-menopausal group, HGH increased by
80% during exercise and remained elevated for two hours afterwards.
Given HGH's speculated benefit of increased bone mineral density,
this exercise-induced effect could help protect older women from
osteoporosis.
Another study appearing in the Journal of
Sports Science found elevated HGH levels among male subjects
after completing either a six- or 30-second stationary bike sprint.
Researchers found that serum HGH levels were 450% greater after the 30-second
trial than after the shorter sprint, remaining elevated for 90
to 120 minutes after exercise. These findings seem to suggest that
longer bouts of exercise will provide greater HGH
benefits.
Diminished secretion of growth hormone is partly
responsible for the decrease in lean body mass, the expansion of
fat-tissue mass, and the thinning of the skin that accompanies the
aging process. While injection of HGH has spurred well-justified
concern in light of research linking such treatments with the growth
of cancer tumors, natural elevation through exercise promises many
of the rewards of higher HGH levels, without the risks. It's just
one more reason why frequent, vigorous exercise will help keep you
young.
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 MAKE WHOOPEE WITH WATERMELON
Fruit Enhances Male
Virility and Fertility
Way back in January we
predicted that this would be a big year for the antioxidant found in
watermelon ("Lycopene: Star of '04?"), and now that National
Watermelon Day is about to roll around on Aug. 3, new research has
given us new reasons to celebrate!
Seems that watermelons
pack two potent compounds with surprising benefits for male
reproductive health. As we mentioned in our January newsletter,
watermelons outperform tomatoes in both content and bioavailability
of lycopene -- that powerful free radical scavenger linked with
lower prostate cancer risk. Well, new findings presented at a
conference of the Indian Association of Urologists suggests that lycopene might also enhance male
fertility.
Improvements in sperm concentration and
motility were observed after the 30 infertile study subjects took
part in a month-long trial of lycopene supplementation. While the
amount of watermelon needed to elicit similar effects has not been
determined, whole fruit generally contains a variety of synergistic
compounds that help to support delivery mechanisms.
Speaking
of delivery mechanisms, it appears that another watermelon compound,
the amino acid citrulline, may function as a natural alternative to Viagra. Both citrulline and
Viagra help increase blood flow to the pelvic area, the former by
increasing the body's release of nitric oxide, the latter by
suppressing those enzymes that inhibit nitric oxide's
effects.
While lycopene is found in the red flesh of the
watermelon, citrulline is most highly concentrated in the
rind. With one compound combating free radicals, and the other
fighting erectile dysfunction, the two found within the same fruit
may work synergistically to promote overall male reproductive
health.
So if you're feeling in the "food" for love, why not
juice up some watermelon (and add a bit of the rind). Try Pickled Watermelon Rinds or sample something a
little more unconventional, like Watermelon Rind Salad with ginger and grenadine or
Barbecued Watermelon Rinds. We've added extra
watermelon to our featured recipe, above -- give it a try and find
out why we call it Pineapple Passion.
NINE KEYS TO PREVENTING CANCER
Veggies and Exercise
Help Women Lower Risk
According to the American
Cancer Society, one in three American women will develop cancer in
her lifetime (excluding nonmelanoma) making it the leading cause of
death among women ages 40 to 79, and the second-leading cause of
death among women overall.
But nearly a third of those deaths
could be prevented, suggests a new Mayo Clinic study published in
the July 7 issue of Cancer Epidemiology & Prevention.
Researchers tracked 30,000 women ages 55 to 69 for 13 years to
measure the impact of following (or not following) the nine diet and
lifestyle guidelines recommended by the American Institute for
Cancer Research (AICR).
Women who followed one or none of the recommendations
had a 35% greater risk of developing cancer, and a 42% greater
risk of dying from cancer, than those who incorporated at least six.
The study suggests that even at an older age, women can
significantly protect themselves from cancer by practicing the
following guidelines:
Don't smoke
Stay trim -- limit weight gain to no more than 11 pounds since
age 18
Daily exercise
Eat 5 to 9 servings of fruit and vegetables a day
Limit processed foods and refined sugar -- incorporate whole
grains and cereals
No more than one alcoholic drink a day
Limit red meat
Limit animal fats and other saturated/trans fats
Limit salt intake
If preventing cancer isn't reason
enough to start incorporating these guidelines, how about preserving
brainpower? To learn the link, read on.
HIGHER RISK = SLOWER MIND?
Inactivity, Poor Diet Can
Dull Thinking
A new theory among neuroscientists
suggests that the same factors fueling the nation's obesity crisis
might lead to many more cases of Alzheimer's disease in the coming
years. Obesity-related ailments might be causing "an accelerated
aging of the brain," according to Phillip Wolf, a researcher
involved in the landmark Framingham Heart Study. He and others are
now examining the study's data to see how the same risk factors
associated with cardiovascular disease -- a high-fat diet and
sedentary lifestyle -- affect the brain.
What they found was
that those same factors that help protect the heart also may help
protect the brain. Even more illuminating -- and alarming -- those
same lifestyle choices that may increase the likelihood of a stroke
later in life also seem to affect people's mental aptitude in the
interim. In a series of tests designed to measure cognitive ability,
those with the highest risk factors for stroke scored far behind
their peers in functions such as reasoning, attention span and the
ability to plan ahead.
Wolf suggests that such people may be
suffering from a series of mini-strokes -- the result of very small
blockages -- whose damage accumulates over time. The good news is
that those who take action to reduce their risk factors -- by losing
excess weight, improving diet and exercise -- have a far better
chance of avoiding such minute neural injuries and maintaining their
mental edge as the years go by.
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 WORLD BREASTFEEDING WEEK
(and Welcome Baby
Leo)
With the birth of my new nephew, Leo, on July
12, and World Breastfeeding Week coming up Aug. 1 to 7,
what better time to focus attention on the many health benefits of
breastfeeding for both baby and mother -- not the least of which is
a decreased risk of obesity for the child, and a faster
return to pre-pregnancy weight for the mother.
Consider
these statistics: Babies who are breastfed for three to five months
are a third less likely to be obese at age six; those breastfed for
six months are 43% less likely -- while those breastfed for more
than a year are 72% less likely to become obese.
Some
studies point to the presence of leptin, a satiety hormone, in
breast milk, while other researchers theorize that the modulations
in a mother's milk (reflecting the variety of her diet) provide
babies with a more modulated palate, preparing them for lifetime
eating that is more in touch with taste and satiety
signals.
According to Dr. Alan Greene, children's health
expert and founder of the widely respected prenatal and pediatric
care site http://rdr.sbml.cc/Click?q=95-XdVrQvdnoewa9lOr14cfZQZlndRR,
"Breast milk tastes different from feeding to feeding, which is
another advantage over formula, as it prepares babies for the wide
variety of foods to which they will be exposed in the
future."
According to the American Academy of Pediatrics,
breastfeeding also helps mothers return to their pre-pregnancy
weights faster by burning more calories. Other benefits include: a
reduced risk of ovarian cancer, osteoporosis prevention and among
premenopausal women, a lower incidence of breast cancer.
Babies
also enjoy a range of health benefits beyond obesity-prevention.
Human milk is rich with protective compounds that make breast-fed
babies less vulnerable to certain allergies, ear infections,
pneumonia and meningitis. Breastfeeding mothers may also be protecting their
children from heart disease and diabetes further down the road.
Researchers in Scotland found that children fed formula as babies
were more likely to develop higher cholesterol and glucose levels,
raising their risk of heart disease and diabetes,
respectively.
Could breastfeeding make your baby smarter?
According to a recent study published in The Journal of the
American Medical Association, the duration of breastfeeding was associated with
significantly higher scores on various verbal and intelligence
tests taken once the breastfed/nonbreastfed test subjects had
reached adulthood.
With so many advantages, it's no wonder
that the U.S. Surgeon General has set a goal of getting
three-quarters of women to be breastfeeding at hospital discharge,
and 50% to be breastfeeding at six months, by the year 2010.
According to the latest reliable figures, about 70% of mothers
breastfeed their newborns -- a number that drops to 33% at six
months and 17% at one year.
The wide discrepancies in
breastfeeding rates among socioeconomic, ethnic and age groups
suggests that education is the key to bringing the benefits of
breastfeeding to a wider population of mothers and children. More
than 80% of college-educated mothers breastfeed, compared with 55%
of those who fail to complete high school. 72% of white mothers
breastfeed, contrasted with 51% of their African-American peers. 75%
of over-35 mothers breastfeed, as opposed to 56% of those under 20.
But if past is prologue, the rate gains among lagging groups
recently promises continued progress in the years to
come.
Breastfeeding moms need to remember to drink lots of
fluids, and avoid imported soft cheeses, cigarette smoke, alcohol
and large fish like tuna, swordfish, shark, etc. Calories burned by
breastfeeding can help new moms return to pre-pregnancy weight --
but not if you're using lactation-time as an all-you-can-eat excuse.
The new guideline for increased calorie intake is 200 to 500
calories a day, not the 700 to 1,000 of old.
Make your
calories count by choosing nutrient-rich fruits and vegetables,
whole grains, monounsaturated fats and lean proteins. If your eating
habits have been less than healthy in the past, let your new arrival
be the inspiration you need to get a grip on your diet. Eating for
two may end with breastfeeding, but when it comes to preparing your
child for a lifetime of proper nutrition, keep in mind that what and
how you eat will continue to have a profound influence long after
your baby is weaned.
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Pineapple Passion
Prep: 15
minutes
Makes: 4 servings
1 can (20 oz.) DOLE® Pineapple
Chunks, drained
3 cups watermelon chunks
1 cup grapes
2
tablespoons frozen passion fruit juice concentrate or frozen orange
juice concentrate
1 cup plain low-fat yogurt
2 tablespoons
honey
1 tablespoon lemon juice
1 teaspoon chopped fresh mint
leaves
Combine pineapple chunks, watermelon and grapes in
large bowl; set aside.
Stir juice concentrate, yogurt, honey,
lemon juice and mint in small bowl until blended. Spoon over fruit
mixture; toss gently to coat.
Serve in parfait glasses or
dessert dishes. Garnish with sliced strawberries and fresh mint, if
desired.
Per Serving: 207 calories, 1 g fat (1 g sat.), 4 mg
cholesterol, 47 mg sodium, 48 g carbohydrate (2 g dietary fiber, 44
g sugars), 5 g protein, 16% vitamin A, 63% vitamin C, 14% calcium,
5% iron, 15% potassium, 8% folate
CORRECTION: Last issue's
Featured Recipe, "Blueberry Walnut Tea Bread," was printed
without attribution. Please note that the wonderful,
antioxidant-rich recipe was provided by Marie Oser, from The
Enlightened Kitchen, John Wiley & Sons Inc. ©Marie Oser,
2002
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After-Beach Banana Mask
The banana's B and C
vitamins, potassium and fiber will help give you a healthy glow when
you put them on your cereal, but what about when you put them on
your face? No, we're not talking about missing your mouth, but
rather mixing up a moisturizing mask to nourish your
complexion.
Ingredients:
1 mashed ripe banana
2
teaspoons jojoba oil
Directions:
Mash banana together with
jojoba oil so that it forms a creamy paste. Spread a thin layer onto
face and neck. Let sit for 10 to 20 minutes. Wipe off using a warm,
wet washcloth; rinse away any remaining residue. Spritz with green
tea toner, follow with your favorite moisturizer.
While this
beauty mask can be used at any time to protect dry, flaky skin, it's
perfect for a sunburned or wind-burned face after a day on the dunes
or on the slopes. The banana acts as a protective barrier for
damaged skin, shielding it from further oxidation and allowing it to
heal. This is a surprisingly rich mask, so it's not recommended for
oily skin types.
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