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 FAT
MOST FOUL
How Trans Fats Trick Your Genes
You may have heard that trans-fatty acids are as bad as, if not worse than,
saturated fat, posing a threat to heart health that has prompted the Food and
Drug Administration to require disclosure of the dangerous lipid on products'
ingredient lists and Nutrition Facts panels, a move that has many a food
manufacturer scrambling to reconstitute their recipes.
The health threat is real -- and those of you who have diligently gone through
your pantry to eliminate products containing TFAs listed by their various
sobriquets ("partially hydrogenated oils," "hydrogenated vegetable oils,"
"shortening," etc.) have done your bodies a good deed.
Why They're Bad
According to the American Heart Association, not only do TFAs raise levels
of LDL ("bad") cholesterol, they also lower HDL ("good") cholesterol. Their
effects are so pernicious that replacing just 2% of calories from TFAs with
calories from unsaturated fats was associated with an astonishing 53% lower
risk of coronary heart disease, according to Harvard's ongoing Nurses' Health
Study.
The elevation of cholesterol -- in addition to evidence showing TFAs might
increase insulin resistance (and thus raise the risk of developing type 2
diabetes) -- has led many medical experts to suggest that TFAs may have even
stronger adverse effects than those of saturated fats. But what's remained
somewhat murky till now is an understanding of the precise mechanism by which
TFAs send blood levels of cholesterol and triglycerides soaring.
New: How TFAs Work
Scientists at Harvard's Dana-Farber Cancer Institute have identified a
molecular mechanism in the liver that finally explains how trans fats play
their genetic tricks. According to landmark research published in the Jan. 28
issue of Cell, trans fat consumption triggers a biochemical switch in
the liver that "turns on" the genes that push cholesterol production into
overdrive. Put another way: When TFAs arrive at the liver, they prompt
interaction between certain proteins, which activate the genes that direct the
liver to manufacture more cholesterol, which it does in the form of VLDL
cholesterol -- the very worst kind.
Says Harvard researcher Bruce Spiegelman: "What we have found is a missing
link, a mechanism by which saturated fats and trans fats can do their dirty
work." Unsaturated fats do not activate the same gene activity to the same
degree, which is why they do not raise cholesterol as do saturated and
trans-fats.
About one in five Americans has high blood cholesterol (>240 mg/dL),
according to the American Heart Association, putting them at twice the risk of
heart attack as people whose cholesterol level is under 200. Reducing your
cholesterol by a mere 10% at age 40 can lower your risk of a heart attack by
50%, by 40% at age 50, by 30% at age 60, and by 20% at age 70.
Since saturated fat and TFAs are the main dietary cause of high blood
cholesterol, try to limit consumption or substitute polyunsaturated and
monounsaturated fats wherever possible. Saturated fats derive mainly from
animal sources, such as meat, cheese and other whole milk dairy products.
Trans fats are primarily produced through hydrogenation -- a process that turns
liquid vegetable oils into solids, such as the shortening and margarine often
used in baked goods and snack foods. Fried food and fast food, in general, tend
to be high in TFAs. Below, we provide a list of some seemingly "healthy" foods
where trans-fats can secretly lurk (though more and more manufacturers are
coming up with alternate formulations). So always check the labels -- and chuck
the TFAs.
Microwave popcorn
Granola cereal & bars
Non-dairy creamer
Dried soup mix
POWER
GIRLS + HANDSOME GUYS
When HE is the Eye Candy
So that's why my boyfriends keep getting cuter. And I thought it was
age-related macular degeneration -- but no! The more financially secure and
attractive women feel, the choosier they tend to be about men's looks,
according to a survey of 292 women by researchers at the Liverpool John Moores
University in England.
The study findings confirmed conventional views about what the different sexes
seek in their mates: women in the study generally ranked "good earning
capacity" as significantly more important then men do -- while men ranked
"physical attractiveness" significantly more important.
The caveat was that "the higher women rated their own financial
prospects, the more importance they placed on physical attractiveness as a
mate-preference criterion." Moreover, the more confident a woman felt with
regard to both her own earning potential and her own attractiveness, the
more she valued earning potential and pulchritude in her mate as well.
Are such women superficial -- or simply more discriminating? Is it reverse
chauvinism -- or the ultimate expression of women's liberation? I suppose that
depends upon your perspective, which is undoubtedly influenced by how you rate
yourself, if the study's results are to be believed.
And speaking of women's liberation, the study itself was premised upon the
feminist notion that gender stereotypes (and their influence on behavior) are
social constructs. Eliminate the stereotype, and women's mate preference
priorities will more closely mirror men's. Specifically, the survey sought to
test whether women with more strongly feminist attitudes would (like men) rate
mate earning potential as less important and looks as more important.
The results supported hypothesis one -- "for females, the importance of 'good
earning potential' decreased with increasing feminist attitude" -- but not
hypothesis two: feminists did not place a higher value on male looks, only
self-rated lookers with lucrative prospects did. What about men with more
strongly feminist attitudes? Researchers "did not find that men's value of
physical attractiveness decreased with stronger beliefs in gender equality."
MOVIE
MUNCHING
Oscar Eats That Won't Super-size You
With the Oscars (Feb. 27) fast approaching, many movie-lovers are out sampling
the nominees, and after the big night, box offices will be busy as we catch up
on the winners and runner-ups we missed the first time around. But theaters are
also rife with diet-busting temptations. How can you enjoy a flick, have a
snack, and also make sure your figure remains red carpet ready?
It's no surprise that portion control plays a starring role. Research published
in the January 2001 issue of the Journal of Database Marketing found
that consumers ate an average of 53% more popcorn from a large container than
from a small container. Here's the exception: women on a date ate the same
amount of popcorn regardless of bucket size, whereas men munched away
regardless of whether they were watching solo or with a date. So, if you want
to savor without super-sizing, check out a movie with your favorite movie star,
and pretend he is watching you.
More surprising is that what viewers watch may also influence their eating
habits. Australian researchers found that when 20 binge-prone women watched the
sad movie "Gale is Dead," a film about a female heroin addict's demise, they
consumed 20% more chocolate afterward than a similar group that were shown a
beautiful travel documentary about Bali. The cause of these results may be
attributed to sad movies causing a drop in the feel-good hormone serotonin,
thus triggering some people to overeat.
Some other possible explanations for these results may be that the tasty
chocolate treats acted as a distraction from the sad movie or that highly
refined carbohydrates have serotonin-spiking qualities. Therefore, when going
to the movies you may want to watch a lighthearted movie as opposed to a
tear-jerker. See our picks of binge-busting and binge-boosting Oscar nominated
flicks:
Binge-Busting Movies
"Spider-Man 2"
"Harry Potter and the Prisoner of Azkaban"
"Shrek 2"
"The Incredibles"
"Super Size Me"
Binge-Boosting Movies
"Million Dollar Baby"
"Hotel Rwanda"
"Finding Neverland"
"Sideways"
"The Passion of the Christ"
The good news is that no matter what you're watching, popcorn can be a healthy
treat. One cup of air-popped popcorn has only 30 calories, 1 g protein, 1 g
fiber, 6 g carbohydrates and no fat or cholesterol. Add butter, however, and
you've turned a health food into a saturated fat-laden, high-calorie, health
hazard. Instead, try this idea for adding flavor: spray one cup of air-popped
popcorn with a butter-flavored nonstick spray, then toss with your favorite
spices, and maybe even a bit of sugar substitute.
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 AFRICAN-AMERICAN
HEALTH
History Month a Time to Take Stock
February is Black History Month -- a time to celebrate black achievement, to
spotlight black culture, to meditate on the past and look forward to a better,
more inclusive future. What does not receive as much attention are the
particular health concerns that confront the black community.
This is tragic, since so many of the ailments that take a disproportionate toll
on blacks -- obesity, hypertension, lung cancer, kidney failure, diabetes and
heart disease among them -- could be prevented, ameliorated or delayed with
changes in diet and lifestyle. What's more, education could help to dispel many
of the health "myths" that can keep blacks from recognizing real risks to their
health before it's too late -- and discourage them from pursuing available
treatments.
We bust a few of these "myths" below, and provide actionable information that
can help close some of the disease rate gaps that still stand in the way of
greater racial equality.
MYTH: High Blood Pressure Among Blacks is Genetic
TRUTH: Blood Pressure Disparities are Largely Due to Preventable Factors
Loyola University of Medicine researchers recently published findings that take
issue with the traditional view that race, rather than environment and
lifestyle, is behind the disproportionate rates of hypertension affecting the
black community.
By studying black populations in Nigeria, Jamaica and the U.S. -- and white
populations in Canada, several European countries and the U.S. -- researchers
found that the rates for both ethnicities ranged by as much as 30 percentage
points depending on country of residence. If blood pressure rates were largely
determined by racial genetics, they should not have shown as much geographic
fluctuation.
As long as race -- rather than lifestyle -- is blamed for hypertension rates,
health care providers could be distracted from placing appropriate emphasis on
preventable lifestyle factors, and encouraging blacks to take the steps that
could lower their blood pressure, including limiting sodium intake, maximizing
potassium intake, getting regular exercise, losing weight and reducing stress.
MYTH: Black Women Have Healthier Attitudes about Weight
TRUTH: Underestimating Weight and Accepting Obesity, Increase Disease Risk
It's an article of politically correct faith that fat acceptance among black
women is something to be applauded. When a study found that black girls are
less inclined to exercise than their white peers, for example, the Boston Herald
gave the results an undeserved positive spin: "black girls may exercise less
... because they aren't as driven to emulate stick-thin role models popularized
by the media." The article quoted 16-year-old Ebony Smith seconding that
sentiment: "You don't hear that black girls are anorexic."
No, you don't. You also don't hear that nearly 50% of black women are obese, a
figure that contributes to the nearly 77% rate of overweight -- both of which
are significantly higher than rates among white women (which, at 31% obese and
56% overweight, are also pretty dismal).
In light of these extraordinary figures, is it really a good thing that 72% of
black women view themselves as slimmer than they really are, according to a
study published in the October 2000 issue of the American Journal of
Epidemiology? I don't think so. Particularly as obesity drives so many of the
illnesses that disproportionately affect blacks. Type II diabetes, for example,
is 70% more prevalent among blacks than whites.
MYTH: Black Men are Most Fit
REALITY: Inactivity is More Prevalent Among Black Males than their Caucasian
Counterparts
The celebrity and exposure of black athletes may contribute to the myth that
blacks in general, and males in particular, are fitter than the population at
large. Researchers from the Oschner Heart and Vascular Institute at the Oschner
Clinic Foundation found that blacks had a 7% lower exercise capacity compared
to whites on a treadmill test, measuring how well the heart handles exercise
stress. In the National Health Interview Survey -- 2002, 56% of black males
reported no leisure time physical activity (the figure was even higher for
black women, at 74%) compared to 50% of white males (and 63% of white females).
Many factors -- cultural, economic and environmental -- may contribute to these
disparities. But lack of awareness of the crucial importance of exercise is
likely aggravating the problem. Clinicians and educators have a responsibility
to spread the word about relative health risks facing the black community --
and the vital role of exercise in lowering hypertension, improving heart
health, preventing diabetes and combating obesity.
MYTH: Smoking is More Prevalent Among Blacks
TRUTH: Smoking Rates About the Same, Lung Cancer Rates are not
Cigarette smoking among both blacks and whites has declined in recent years --
though the rate of decline among blacks has been steeper. Today about a quarter
of both ethnic populations still smoke. Higher rates among black males in the
past may contribute to the fact that they are at least 50% more likely to
develop lung cancer than their white peers.
Again, education can go a long way toward rectifying these disparities. With
regard to lung cancer in particular, the false perception that surgery can make
lung cancer spread is a particularly pernicious myth.
According to a study published in the October 2003 issue of the Annals of
Internal Medicine, 61% of black patients with lung disease believe that by
exposing tumors to the air, surgery can hasten cancer's spread. Nineteen
percent of these patients would refuse lung surgery based on this belief -- as
opposed to 5% of white lung cancer patients, 30% of whom were prey to the same
misconception.
MYTH: Kidney Failure Affects Americans Equally
TRUTH: Blacks Face Far Greater Risk
While anyone can develop kidney disease, blacks are hit especially hard. An
estimated 36 in 100,000 blacks versus 11 in 100,000 whites were treated for
kidney failure in 2001. Blacks make up 12% of the population but account for
30% of people with kidney failure, according to the U.S. Renal Data System
(2002). The most appalling disparity exists among black men ages 25 to 44, who
are 20 times more likely to develop kidney failure compared to corresponding
whites.
Though these figures are shocking, they should not be a surprise, as 70% of
kidney failure can be traced to diabetes and high blood pressure, both of which
are more prevalent among blacks, in part because of greater rates of obesity.
The good news is that these co-factors are largely preventable, and kidney
failure can be effectively treated if detected early. Tune in next month for a
DNN, special dedicated to kidney health.
What Can Be Done?
Short answer: plenty. Again, many of these ailments could be greatly reduced by
changes in diet and lifestyle. While both blacks and whites do not eat nearly
enough fruits and vegetables (less than a quarter of both ethnic populations
get the minimum of five servings a day), surveys have revealed that black
youths consume more of their calories from fat, and from carbonated soft
drinks. Changing these patterns -- and increasing fruit and vegetable intake --
will help bring blood pressure, cholesterol and weight within healthier range,
while lowering risk of cardiovascular disease and cancer (which remains about
30% higher among blacks than whites).
Too many Americans across ethnicities aren't getting enough calcium, and
concern about this deficiency helped bump the federal government's daily
recommended dairy servings to a firm three. According to a study in the
December 2004 issue of the Journal of the National Medical Association,
89% of blacks are not getting adequate calcium. Of particular concern, 83% of
black children (aged 2 to 17) are not getting enough calcium, according to the
report.
Part of the problem may be attributed to lactose-intolerance, which effects as
many as 75% of blacks. Although milk and other dairy products are the best
calcium sources, there are many non-dairy foods that also contain calcium.
Turnip greens, mustard greens, collard greens, kale, soy, broccoli, canned
salmon and fortified orange juice and cereals all contribute to your daily
calcium requirement.
Encouraging exercise, facing facts about the health consequences of excess
weight, and expanding access to diagnostic services so that budding problems
can be caught early, are all a part of reaching the goals of eliminating racial
and ethnic health disparities as laid out by the Centers for Disease Control.
Programs like Body & Soul, a wellness program developed jointly by the CDC,
the American Cancer Society and National Cancer Institute to work within the
network of black churches to encourage greater fruit and vegetable consumption
are also helping to promote healthier habits among their communities.
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 WHAT
TO DO WHEN A LOVED ONE IS OVERWEIGHT?
Surprising Answers from Readers & Experts
In the last issue, we shared the results of our Jan. 18 Dole Poll that queried:
"What should you do when someone you love is overweight?" Most readers said
they would speak up: 54% would share your concern about health. More than a
third -- 35% -- would offer to exercise with an overweight loved one. Far fewer
-- 7% -- would suggest diet tips, while a paltry 4% would practice avoidance by
saying nothing.
Overall, these answers prove our readers are once again right on target with
regard to issues of health and weight loss. We surveyed a sample of outstanding
diet and nutrition experts and found that most agreed: sharing a concern about
health is the right thing to do, as long as it's done in a sensitive and
supportive manner.
Anne M. Fletcher is a nationally recognized health and medical writer, author
ofThin for Life: 10 Keys to Success From People Who Have Lost Weight & Kept
It Off and former executive editor of the Tufts University Health &
Nutrition Letter. When asked our Dole Poll question she responded: "I would
share my concern in a loving and non-judgmental way. I would ask if something
is bothering them and ask if they are concerned about their health."
But she would go beyond asking questions and would also offer them help: "I
would ask if there is anything I can do to make life easier for them? If I
noticed them trying to make changes, I would do things to encourage them like
saying 'you're looking great' or 'I enjoy walking with you.' " Fletcher also
recommends something she calls "stealth intervention," comprised of "little
things to help, such as, being a role model for healthy living and doing things
to make weight management easier, such as, avoid having unhealthy foods in the
house."
Gary Foster, Ph.D. is an Associate Professor at the University of Pennsylvania
School of Medicine, where he is also Clinical Director of the Weight and Eating
Disorders Program. He is editor of Managing Obesity: A Clinical Guide, a
book geared toward health care professionals dealing with the obesity epidemic.
He too, "would share concern about the person's health," but cautions: "People
are individualized. Don't start dispensing dietary advice. Don't nudge or nag."
He also recommends asking the loved one how he or she would like to be helped:
"Ask if there are any foods they would not want around," but again, "Don't
offer tips or to exercise because they may not want to."
True, but simply doing what one wants to do (i.e. eat too much and exercise too
little) is likely what got the person into trouble in the first place. Doing
things that are more difficult -- changing dietary patterns or embarking upon a
fitness program -- are often made easier if there's a buddy with whom to work
out, or someone who's been down the weight loss path before, who has tried and
true tips for cutting calories without deprivation.
Dr. James Rippe is widely esteemed as one of the leading authorities on
preventive cardiology, health and fitness and healthy weight loss in the U.S.,
Founder and Director of the Rippe Lifestyle Institute and Associate Professor
of Cardiology at Tufts University School of Medicine, Dr. Rippe has written 25
books including 15 medical texts and 10 books on health and fitness for the
general public. His most recent book is Weight Loss That Lasts: Break Through
the Ten Big Diet Myths, written in collaboration with Weight Watchers.
In his latest book, Dr. Rippe talks about how even with diet myths, there's
often a grain of truth. "One big myth is that weight is a personal issue --
that you must go it alone." The grain of truth is that even no amount of
intervention will work if there's not a personal desire and commitment to
change.
But the larger issue is that among what Dr. Rippe names as the four pillars of
lasting weight loss -- making proper food choices, exercise, long-term mindset
and support of others -- "support of others is the most important thing and why
many people join Weight Watchers. 'Alone' is a recipe for failure," he says,
though any intervention must be balanced with the recognition that "weight is a
personal issue and so it's important to respect personal space and integrity."
So, what would he do if a loved one needed to lose weight? "I would share my
concern and ask how can I be helpful. I might share information about portion
control or offer to go for a walk with them." Interestingly, Dr. Rippe said
that other than ignoring the issue, "all of the answers were OK ... the main
thing is to get into a dialogue."
Our final expert, Dr. Naomi Neufeld, author of Kidshape: A Practical
Prescription for Raising Healthy, Fit Children and founder and Medical
Director of KidShape Foundation, a nonprofit organization that focuses on
family-based pediatric weight management through a culturally sensitive
curriculum, emphasized the importance of tact.
When asked the Dole Poll question, she cautions: "Many overweight people were
abused during childhood or had a life-changing experience," so it's important
to tread lightly. She adds: "I would ask if they were aware of a problem? If
they think there is a problem, I would find out what they recommend as a
solution? I would also ask when did the problem start? I would then offer to
exercise with them."
Most of us can think of at least one person we care about -- someone we wish
health, longevity and happiness -- who is undermining those values by excessive
weight gain, disordered eating behavior, adamant inactivity or simply chronic,
poor food choices. What we should do first and foremost depends on the nature
of our relationship with the other person. There are different boundaries for
intervention between a best buddy vs. a sibling vs. an employee.
Place yourself in the other person's position: what kind of outreach would you
find most helpful if you couldn't quite get a handle on a similar problem?
Examine your motives -- because weight is a sensitive issue. If your concern is
authentic and caring it's more likely to be perceived that way.
Finally, take stock of the nature of the problem. Is the cause superficial --
e.g. the tubby hubby who's simply stopped going to the gym -- or is it a
symptom of a deeper issue, a disorder or depression? That determination will
help you formulate appropriate next steps, whether it's an offer to get
someone's heart rate up more often, or a more fundamental heart-to-heart about
what's really "eating" someone.
Conversely, don't automatically equate doing nothing with doing the loved one a
favor. Motives for enabling overeating, for inveterate white lies, for
"accepting someone just the way they are," can be just as toxic as the
unhealthy behavior they perpetuate.
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Lips Like Cherries
February is National Cherry Month, and though the timing seems to have more to
do with Valentine's Day than with seasonality, you can find cherries picked at
the peak of their ripeness by visiting the frozen-fruit section of your grocery
store. Frozen fruit has just as much nutrition -- if not more -- than fresh
produce, as it spends most of its journey from field to table in frozen
animation, keeping its nutrients intact.
Try this recipe below -- or if you like a more ice-cream like, less super-sweet
consistency, add milk and ice (which also adds volume without calories). Or you
can also add a scoop of whey protein to make this smoothie a well-balanced
meal.
Prep: 5 min.
Makes: 2 servings
1 large, ripe DOLE Banana, peeled
1 can (8 oz.) DOLE Pineapple Chunks
1 cup DOLE Fresh Frozen Sweet Cherries, partially thawed
1 carton (8 oz.) nonfat vanilla or cherry yogurt
Slice banana into blender or food processor container. Add pineapple, cherries
and yogurt. Cover; blend until smooth.
Per Serving: 284 calories, 0 g fat (0 g sat.), 2 mg cholesterol, 91 mg sodium,
68 g carbohydrate (5 g dietary fiber, 54 g sugars), 6 g protein, 10% Vit A, 41%
Vit C, 12% calcium, 5% iron, 19% potassium, 4% folate.
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FLORAL
DESIGN
On Feb. 28, Floral Design Day turns 10 years old. Flower arranging, of course,
has been around for thousands of years, with a diversity of styles reflecting
varying cultures, aesthetics, romantic and religious themes. Flowers enhance
our lives in countless ways -- in our homes, our relationships and our special
occasions. But guess who is the largest importer and marketer of flowers to
customers and consumers? It's Dole Food Company -- or Dole Fresh Flowers, to be
specific.
While floral design delights our sense of sight and smell, flowers appeal to
other senses as well. Your skin will feel silky smooth after a homemade rose
petal facial.
Oatmeal Rose and Honey Facial
1/8 cup rose petals, minced
1/3 cup oatmeal, finely ground
4 tsp. honey
1 tsp. rose water or 2 to 3 drops rose essential oil
Mix together rose petals, oatmeal and honey until thoroughly mixed. Blend in
rosewater or oils. Apply to your face after washing and allow it to stay on for
a half-hour. Rinse your face with warm water and pat dry.
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The results of our last Dole Poll reveal that DNN readers are a romantic bunch.
40% of you prized a love letter above other profferings on Valentine's Day,
though 28% believe diamonds, or some other precious token, to be a girl's (and
guy's) best friend. A full fifth say flowers best speak the language of love,
while 6% said they prefer sweet stuff to sweet talk (so give them candy). 5% of
you would like a stuffed monkey or other funky gift proving that there's a
cover for every pot.
The new Dole Poll is actually one that the consumer specialists at Dole have
been running by callers who call the help line. Next issue, we'll see how our
phone results compare with our readers' votes. But first, we need to ask you to
get in touch with your inner fruit or vegetable.
In a twist on the famous Barbara Walters line of questioning, we ask, if you
were a fruit, what fruit would you be:
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Banana |
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Apple |
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Pineapple |
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Watermelon |
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Strawberry |
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If you were a vegetable, which vegetable would you be?
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Carrot |
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Broccoli |
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Spinach |
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Brussels
sprout |
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Asparagus |
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