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 SORRY, G.I. JANES
Study Nixes Glycemic Index for
Weight Loss
The scientific tide continues to turn
against South Beach and other low-carb regimens that promise weight
loss by steering dieters toward low-glycemic-index (low-GI)
foods.
A new study published in the August American
Journal of Clinical Nutrition found low-GI diets no better than
high-GI ones in producing weight loss results. The glycemic index is
the measure of how quickly sugars in foods enter the blood, and
while the GI may be relevant for diabetics, some fad diets have
misappropriated the GI as a gimmick to lend a pseudo-scientific
patina to their weight loss claims.
With the new findings by
Danish researchers, reality reclaims territory from fantasy-land, as
we learn that low GI diets do NOT deliver on key claims of weight
loss, appetite control or fat reduction. In a 10-week randomized
trial, two groups of overweight women were put on low-fat diets --
one whose carbs came from the high end of the GI scale, the other
drawing on low-GI carbs.
While both groups lost weight, the
low-GI dieters had no discernable edge over their high-GI peers with
regard to changes in body weight and composition. Nor did the low-GI
Janes end up consuming fewer calories, suggesting no significant
differences in satiety between the groups.
While the GI may
be an important tool for those trying to lower their LDL ("bad")
cholesterol, for the vast majority of folks worried about their
weight, decreasing calories consumed and increasing calories burned
continues to be the best bet for dropping pounds.
I'M IN THE FOOD FOR LOVE...
Pumpkin Pie Passion?
Banana Nut Bread Booty?
Want to make your autumn
evenings a littler cozier? Pass up the expensive perfume and raid
the pantry. "It appears food odors elicit the greatest sexual response,"
says famed neurologist and psychiatrist Dr. Alan Hirsch, whose
latest book,Scentsational Sex, explores the link
between olfactory stimuli and sexual arousal.
Hirsch's trials
of both male and female subjects at the Chicago-based Smell &
Taste Treatment and Research Foundation have uncovered uncanny
connections. By measuring blood flow to relevant areas of the male
anatomy, Hirsch found favorable responses to the scents of pumpkin
pie (particularly when combined with lavender), black licorice and
doughnuts and baked cinnamon buns.
While no odor inhibited
male sexual arousal, certain scents were distinct turn-offs for the
female participants. Charcoal-barbecued meat, cherries and, in fact,
men's colognes all elicited negative female responses. On the other
hand, women's physiologies had a positive response to Good &
Plenty (especially when combined with, of all things, cucumber),
banana nut bread and baby powder. The pumpkin pie-lavender combo was
a crossover hit with both sexes.
What about those old
standbys -- vanilla, chocolate and strawberry? Older men responded
more strongly to the vanilla scent than did younger men. Chocolate
failed to trigger sexual responses from either sex, despite its
romantic associations. Strawberry was an aphrodisiac for those men
with satisfied sex lives, but not berry erotic for
others.
While some may turn up their noses at such science,
Hirsch says his work is more salient than salacious. Almost 25% of
those who lose their sense of smell later develop sexual
dysfunction, Hirsch found. Aromatherapy is sure to have fewer side
effects than many of the medications taken to lift the
libido.
So try spicing up your love life by baking the
"Perfect Pumpkin Pie," our Featured Recipe by the always sexy Marie
Oser. After your culinary exertions, sink into a bubble bath or take
a shower with Philosophy's Pumpkin Pie 3-in-1 body-wash ... and
don't forget to invite a friend.
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 GET ANTIOXIDANTS FROM FOOD, NOT SUPPLEMENTS
American
Heart Association Recommendation
A review of studies
on antioxidant supplements conducted between 1994 and 2002 found
that supplements are largely ineffective in preventing
heart disease, according to an American Heart Association (AHA)
Scientific Advisory.
"At this time, there is little reason to
advise that individuals take antioxidant supplements to reduce their
risk of cardiovascular disease," said lead author Penny
Kris-Etherton, Ph.D., of Pennsylvania State University, adding: "We
know that diets high in fruits and vegetables are associated with
decreased risk ... In addition, achieving and maintaining a healthy
body weight and being physically active are important."
This
review comes at a time when other studies are casting doubt on the
efficacy -- and in some cases, the safety -- of antioxidant
supplementation. Another watershed study published last month in
The Lancet reviewed 14 randomized trials with more than
170,000 participants to establish whether antioxidant pills reduce
the risk of gastrointestinal cancer. Far from finding any protective
benefits to such supplements, "on the contrary, they seem to
increase overall mortality." (emphasis added).
In
other words, antioxidant supplements might actually increase, not
decrease, your chances of dying from cancer. Among the various
antioxidant vitamins reviewed, combinations of beta-carotene with
either vitamin A or vitamin E supplements were found to pose the
most risk, whereas selenium supplements suggested a potential
protective benefit.
Another disturbing report published in
the May issue of the Journal of Clinical Investigation found
vitamin E pills actually increased LDL (bad)
cholesterol in animal studies. In an accompanying editorial, Dr.
Ronald Krauss, director of atherosclerosis research at the
Children's Hospital Oakland Research Institute, said: "If one wants
to take advantage of antioxidants, which can have many health
benefits, one should rely on eating foods that are rich in
antioxidants and not rely on taking supplements to prevent heart
disease."
If antioxidant-rich fruits and veggies are
associated with decreased risk of cancer and cardiovascular disease,
why would antioxidant supplements on their own show little benefit,
or even potential risk?
One possibility is that the many
different nutrients -- vitamins, minerals and phytochemical
antioxidants -- within whole foods work in synergy. Some
antioxidants act as "big brother" to other nutrients, shielding them
from oxidative damage and letting them do their job. What's more,
plant-based diets also tend to be lower in harmful saturated and
trans-fats and higher in beneficial fiber.
Fortunately, the
supplements in question are found abundantly in nature. Here's how
to dose your diet the natural way for maximum protection and minimal
risk:
Beta-carotene: butternut squash, pumpkin,
cantaloupe, carrots, kale, spinach and apricots.
Vitamin
C: red bell peppers, papaya, citrus fruits, kiwis,
broccoli.
Vitamin E: almonds, dark green leafy
vegetables, vegetable juice cocktail, whole grains, corn.
MORE BEEF GRIEF
Red Meat Linked to Endometriosis,
Fruit and Veggies Lower Risk
Women who eat a diet high in red meat may be at
increased risk of endometriosis, but consumption of fruits and
vegetables was linked to lower risk, according to new research
published in Europe's leading reproductive medicine journal,
Human Reproduction.
Endometriosis is a painful and
dangerous gynecological condition in which tissue from the
endometrium -- the lining of the womb -- begin to grow in the
abdomen, outside the uterus. The fluctuation of this tissue with the
menstrual cycle can cause bleeding, pain and infertility. Health
officials estimate that as many as 10% of women of reproductive age
might be afflicted.
The University of Milan study compared
the diets and reproductive health of 500 women suffering from
endometriosis with a control group of 500 women with no history of
the disease. What they found was a 40% decrease in risk for
those who ate green vegetables and fresh fruit at least twice a
day.
Conversely, researchers found a 100% increase in
risk for those who ate red meat seven times a week (the equivalent
of once a day). Women who ate ham three or more times per week were
80% more likely to have endometriosis than those who ate pork less
than once a week.
Since researchers began studying the health
effects of red meat consumption more than three decades ago, they've
found a correlation between carnivorous excess and ailments
including colorectal cancer, gout, lymphoma and prostate cancer.
As for diets rich in
fruits and vegetables, the National Cancer Institute and the Food
and Drug Administration endorse the claim that "diets rich in fruits
and vegetables may reduce the risk of some types of cancer and other
chronic diseases." With regard to endometriosis, scientists
speculate it's the phytoestrogens found in dark green leafy
vegetables, nuts and legumes that may protect against
estrogen-related diseases.
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 ADD GRATITUDE, NOT GRAVY
Thanksgiving Dole Poll Puts
Family Before Food
If over-indulging on Thanksgiving
leaves you feeling heavier than a sack of sweet potatoes, you're not
alone. The average Thanksgiving dinner adds up to more than 3,000
calories -- the equivalent of 15 Krispy Kreme doughnuts. When you
consider that it takes 3,500 calories to make a pound of body fat,
and that Thanksgiving Day "activity" usually consists of nothing
more strenuous than a nap, followed by a game of Parcheesi, followed
by another nap, it's enough to give you a case of
indigestion.
Don't panic, pumpkin. It's possible to get
through Turkey Day without acting -- or feeling -- like a pig. All
it takes is intention, a plan and an understanding of which foods
will fill you up without blowing your calorie budget, and casting
cholesterol cares to the November wind.
Make these seven tips
a part of your holiday meal tradition, and you'll be giving thanks
for your good health for many years to come.
1) Drink water,
early and often. Thirst is often mistaken for hunger -- what's more,
research shows that dehydration actually lowers your metabolism. I
keep my Malibu Gym water bottle at hand -- not only does it ensure
that I'm always feeling full, a sports bottle is a subliminal
reminder that every extra helping of stuffing (1/2 cup) will mean
another 25 minutes on the Stairmaster! Besides, better to make
several trips to the restroom than back and forth to the
buffet.
2) Eat naked. OK, if that's not possible then wear
tight-fitting clothing. This is easy for me since I always wear
tight fitting clothing. But the high concept here is that you'll
have that snug tug at your waist when you've had enough to eat.
Sounds simple, but given the satiety time-lag between brain and
stomach, it's helpful to have a physical reminder, especially when
it all tastes so delicious. Greg Critser, author of Fatland,
rightly apportions some of the blame for America's obesity woes to
the advent of the elasticized waist-band. No belts mean no
boundaries.
3) One word -- crudités! Loading up on
low-calorie, high-fiber veggies (and low-fat dip) will make it
easier for you to "just say no" when Aunt Shirley tries to tempt you
with another piece of pecan pie. I take the same approach to food
choices for the main meal: serve yourself generously from those
SuperFood sides, like brussels sprouts, butternut squash,
cranberries and sweet potatoes, while going easy on calorie-dense
dishes like stuffing and dessert.
4) Cook light. Substitute,
or cut butter with applesauce or pureed plums when baking to lighten
up on fat and calories (and increase your antioxidant intake). Add
flavor and reduce calories in your side dishes by substituting
seasoned broth for butter. Use non-fat plain yogurt as a partial
substitute for dips that call for sour cream or mayo.
5)
Stuff yourself healthy. Bulk up your stuffing by adding high-fiber
fillers like celery, more onions, carrots, beans and/or wild rice.
Even fruit like cranberries, pears and apples can provide a
colorful, antioxidant-rich accent to this Thanksgiving
staple.
6) Skin the bird, skim the fat. Turn your turkey into
a health food by skipping the skin. Put a break on the gravy train
by letting the fat congeal in the fridge, skimming it off, then
reheating the rest before serving.
7) Trot off the turkey.
Sign up for a pre-repast race to work up an appetite and earn your
right to indulge. We
want to ballyhoo Bally Total Fitness for opening their doors to
nonmembers -- free! -- on Nov. 26, the day after Thanksgiving.
The good news is that with obesity rates on the rise, more Americans are making family -- not food --
the focus of Thanksgiving. In a special Thanksgiving edition of the
"Dole Poll," two-thirds (67%) of Americans surveyed selected
"visiting with friends and family" as their favorite thing about the
Thanksgiving holiday.
Food placed a distant second, at 16%,
and broke down as follows: "turkey" garnered 9%, "side dishes such
as stuffing, mashed potatoes or vegetables" captured 5%, and
"dessert" was chosen by 3% of the public. Activities associated with
the holiday were chosen by 9% ("football," 7%; "shopping the day
after," 2%). A generic "excuse to indulge" was selected by just
1%.
Key Demographic Findings
A Thanksgiving
gender gap emerged as men and women differed in intensity with
respect to their most cherished aspects of Thanksgiving. While both
men and women selected "visiting with friends and family" as their
top choice, women were 17 points more likely to do so than their
male counterparts (75% to 58%). Men were almost two times more
likely than women to select "turkey," and six times more likely than
women to name "football."
Age also proved a factor in what
one favors about the November holiday. As Americans get older, the
importance they place on spending time with loved ones increases
dramatically. While 56% of 18-to-24-year-olds named visiting with
friends and family their favorite Thanksgiving tradition, 77% of
those aged 65 years and older said the same.
While every
demographic group said that the people who sit around the
Thanksgiving table are more important to them than the food that is
placed upon it, some demographic groups were more likely than
average to cite other "favorite" aspects of the November holiday:
Hispanics were more likely to name "turkey" (15%), men and
18-to-34-year-olds were more likely to favor "football" (12%),
"side-dishes" appealed more to 18-to-24-year-olds (12%) while
"desserts" excited 35-to-44-year-olds, Northeasterners and Hispanics
(5%).
What's most important to you this Thanksgiving holiday?
Cast your vote in our Dole Poll, above right, and put your opinions
into practice on Thursday.
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PERFECT PUMPKIN PIE
8 Servings
This
recipe calls for: 2 (12.3-ounce) packages Lite Silken Extra Firm
Tofu -- smooth and creamy silken tofu replaces eggs and dairy in the
scrumptious filling and binds the low-fat pie crust, as well. Look
for LITE Japanese style tofu in aseptic packages that resemble large
juice boxes, at supermarkets and health food stores. Separated as
follows: remove 1/4 cup of tofu for the pastry, reserve remainder
and set aside with the second package for the
filling.
Brown rice syrup is a naturally processed
sweetener, made from sprouted brown rice. This mild-flavored
alternative is available at health food stores and some
supermarkets.
OAT BRAN PIE CRUST
One 9" deep dish pie
crust
1 3/4 cups whole wheat pastry flour
1/4 cup oat
bran
1/4 teaspoon sea salt
1/4 cup Lite Silken Extra Firm
Tofu
2 Tablespoons brown rice syrup
1 Tablespoon mild olive
oil
1/4 cup ice water
FILLING
Remainder of Lite
Silken Extra Firm Tofu
2 cups pumpkin puree
3/4 cup
Sucanat
1 teaspoon pure vanilla
1 1/2 teaspoons ground
cinnamon
3/4 teaspoon ground ginger
1/4 teaspoon ground
nutmeg
1/8 teaspoon ground cloves
Spray pie pan with olive
oil cooking spray. Place whole-wheat pastry flour, oat bran and salt
in food processor and pulse to mix. Add tofu and process for a few
seconds. With motor running, pour rice syrup through feed tube. Next
add oil and ice water, processing until dough begins to form a
ball.
Place the pie dough between two sheets of wax paper,
dusted lightly with whole-wheat flour. Roll into a circle between
1/8" to 1/4" thick. Peel off top sheet of wax paper and lay dough
over pie plate. Peel off second sheet of wax paper and gently press
into pie plate.
Trim and shape around the edges. Set aside
in refrigerator while preparing filling.
Blend remaining tofu
in a food processor until smooth. Add remaining filling ingredients
and blend thoroughly. Pour into unbaked piecrust. Bake on center
rack of preheated oven for about 1 hour. Filling will be soft, but
will firm up as it cools. Chill and serve with a dollop of
dairy-free whipped topping.
Nutrition Analysis: per serving,
one slice: 1/8 of pie Protein 10 g, Carbohydrate 45 g, Fiber 5 g,
Fat 3 g, Sat Fat 0 g, Cholesterol 0 mg, Calcium 100 mg, Sodium 153
mg
Calories 226
Recipe by Marie Oser (Luscious Low-Fat
Desserts).
Chariot Publishing© 1994
Reprinted with
permission.
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Cranberry Lip Gloss
Courtesy of Janice Cox,
author of Natural Beauty for All
Seasons
"Fresh cranberries give this simple gloss a
hint of color and natural flavor. I enjoy this sweet gloss as is,
but if your prefer more shine, you can mix one teaspoon of petroleum
jelly into the finished product."
1 tablespoon almond
oil
10 fresh cranberries
1 teaspoon honey
Mix together
all the ingredients and place them in a microwave or heat-resistant
container. Heat in the microwave or a water bath until the mixture
just begins to boil (1 to 2 minutes in the microwave). Stir well and
gently mash the berries. Let sit for 5 minutes. Strain the mixture
through a fine sieve to remove all pieces of cranberry. Stir and
allow to cool completely. When cool, spoon into a clean container.
To use: Simply spread a small amount onto your lips.
Yield:
1/2 ounce
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 What is your favorite thing about
Thanksgiving?
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Football |
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Shopping the day
after |
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Visiting with friends and
family |
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Turkey |
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Excuse to
indulge |
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