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|  NEW: DIABETES BROCHURE
Next in our Health & Wellness Series
In time for tomorrow's American Diabetes Alert Day, the DNI unveils the third in its Health & Wellness series, a brochure filled with facts about the sixth leading cause of death and No. 1 cause of blindness in America: Diabetes.
Often brought on by excess weight, diabetes interferes with the body's production or use of insulin, a hormone that transports sugar from the blood to the cells for use as energy. Download our brochure to learn:
Who's at risk? What are the factors that make you more vulnerable to this disease?
What's the difference between Type 1 and Type 2 diabetes?
Six leading myths about diabetes -- and the facts that set them straight.
Warning signs and prevention tips. How to forestall or cope with diabetes.
One in three children born in the year 2000 will contract Type 2 diabetes -- and potentially the heart disease, eye problems, asthma, kidney disease, gall bladder disease and other ailments for which it is a risk factor. The good news is that there are things you can do to protect yourself and those you love. In addition to the steps described in our brochure, try these counteractive measures mentioned in previous newsletters:
Increase citrus consumption. In addition to potentially lowering your stroke risk, oranges, grapefruit, lemons and the like should be included in your anti-diabetes arsenal.
Try tea. USDA supported research suggests black, green and oolong tea could boost insulin's effectiveness, thus hindering diabetes' harm.
Spice it up. Cinnamon can help lower cholesterol, glucose and triglyceride levels (see below) -- a boon for people with Type 2 diabetes.
And this just in: Anthocyanins -- compounds found in blackberries, cherries and other berries -- may help fight diabetes. New research from Michigan State University has found that anthocyanins could help lower glucose levels in diabetes sufferers. Check out this issue's featured Superfood recipe for blackberry sorbet (try experimenting with sugar substitutes to keep calories in check).
OOPS, OUR BAD!
For those of our readers who were frustrated trying to find the download page for our Fresh Choices magazine in the last issue, we offer manifold maximum mea culpas and promise to eat more quercetin-rich apples, resveratrol-rich berries and omega-3-rich walnuts to boost brainpower and so reduce the occurrence of such oversights in the future.
BETTER WORKERS WORK OUT
Obesity Increases Absenteeism, Impedes Effectiveness
Want to improve productivity at work? Try heading for the gym. A study published in the January 2004 issue of Occupational and Environmental Medicine found that workouts make for better workers. Researchers at the Minneapolis Center for Health Promotion (CHP) surveyed 683 workers -- from accountants to auto mechanics -- to find out how fitness levels correlated with absenteeism, co-worker relationships and employees' own perception of their on-the-job effectiveness.
Employees who exercised at least three days a week accomplished more and produced higher-quality work with less effort than their sedentary counterparts. Lead researcher Nicolaas P. Pronk, Ph.D., suggested fit workers have "greater endurance and are less likely to feel fatigue."
The research suggests that not only can exercise firm up your bottom -- it could boost your bottom line. Another study from University of Michigan found moderately to very physically active employees had $250 less annual health care costs than their couch-potato counterparts across all weight groups. In other words, savings from exercise showed up even among the overweight -- and in fact, the savings were most profound among the obese, who cut $450 in health care costs when they exercised, adding up to an estimated 1.5% in health care savings for companies across the board.
Health care costs aren't the only place obesity takes a bite out of profits. The CHP study found that obese workers had more difficulty getting along with co-workers and also had more absentee days. "These problems with co-workers, as well as social stigma, could translate into less motivation to spend time at work," explains Dr. Pronk. These findings confirm similar correlations between obesity and absenteeism demonstrated in several other studies, including those done by the University of Nevada and Brigham Young University.
The data suggest being active can increase productivity, improve workplace morale and drive ROI by providing opportunities and incentives for exercise, overhauling employee cafeterias and replacing vending machine junk food with healthier fare.
YES, THAT'S A BANANA IN MY POCKET!
Bananas Fight Cancer, Hypertension, Even Depression
Yes, that's a banana in my pocket -- and here's why it should be in yours too: At just 110 calories a-peel, bananas provide a good source of fiber, vitamin C, manganese and, of course, potassium. Those who consume diets rich in potassium are 50% less likely to have a stroke compared to their non-potassium consuming peers, according to a study recently published in Neurology. This mineral also fights high blood pressure and UCSF researchers found it may prevent osteoporosis in post-menopausal women.
The "b" in bananas reminds us they are an excellent source of vitamin B6, which according to Dr. Terry Shultz, a professor at Washington State University, has been shown to lower the risk of colon, prostate, lung, gastric and pancreatic cancers. These researchers speculate that the B6 may be b-hind banana's anti-cancer benefits, by helping to inhibit DNA strand breaks.
Banana consumption has been linked to lower risk of colorectal, kidney (see kidney cancer section of this DNN) and leukemia. In fact, a study published in Nutrition and Cancer found that those who consumed bananas three or more times per week had a 72% lower risk of colorectal cancer compared to those who consumed them less than one time per week.
Bananas are also freighted with phytochemicals such as myricetin (which could help lower blood sugar), beta-sitosterol (lowers cholesterol), dopamine (neutralizes free radicals) and tryptophan: scientists at the Brain and Behavior Institute in the Netherlands found that tryptophan, an amino acid found in bananas, may play a role in maintaining good mood and memory, especially among people with a family history of depression.
No wonder bananas are the leading fresh fruit sold in the United States and the second leading fruit crop in the world. So yes, put a banana in your pocket -- in your smoothie, on your cereal, in your lunchbox, even on your face (see this issue's Dole Spa Recipe).
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|  BE KIND TO YOUR KIDNEYS
Don't Let Blood Filter Get Out of Kilter
March is National Kidney Month, and a good time to give the oft-ignored organ its due. Unlike attention-grabbing vitals -- heart, lungs, liver -- kidneys take a back seat, both in terms of public awareness and actual location in the body (the two bean-shaped, fist-sized organs reside in your middle-back, just below the rib cage). But despite this relative intestinal obscurity, robust kidney function could not be more integral to your health.
Kidneys keep your blood clean, filtering out waste that then gets secreted as urine. In addition to takin' out the trash, your kidneys release hormones that stimulate red blood cell formation, regulate blood pressure and help maintain calcium for the bones. Threats to kidney health fall into three categories: kidney disease, kidney cancer (yes, the two are different) and kidney stones.
Kidney Disease
Kidney disease essentially constitutes the severe impairment of kidney function resulting from damaged nephrons (no relation to writer N. Ephron -- nephrons are the million filtering capillaries that make up each kidney). Kidney disease is sometimes called a "silent killer" because its progression is so gradual, and its symptoms barely detectable until nearly all kidney function is gone. "People find themselves in the emergency room, on dialysis, before they even know they have a problem," said Dr. Lea, Atlanta nephrologist (kidney specialist). "That's why it is so important to control diabetes and high blood pressure and have your blood and urine regularly tested for kidney disease, once you know you are at risk."
Diabetes is the leading cause of chronic kidney failure in the U.S., accounting for 40% of new cases, with high blood pressure accounting for another 30%. Untreated urinary tract infections also pose a threat. Incidentally, while failure provoked by injury is relatively rare, the verb "sandbag" originally meant using sand-filled bags to crush a victim's kidneys. For villains looking to cover their tracks, this nefarious practice had the advantage of leaving no visible marks on its victims.
Avoid sandbagging your own health through diabetes prevention (see the Diet Center above and check out our featured brochure) by controlling blood pressure, avoiding low-carb diets, keeping cholesterol in check and quitting smoking.
Kidney Cancer
While 36,000 people develop kidney cancer each year, the good news is that if diagnosed and treated early enough, prospects for full recovery from renal cell carcinoma are good. Even better, changes in lifestyle and diet can lower your kidney cancer risk.
Go bananas: Researchers at the Karolinska Institute in Sweden analyzed the dietary information from 61,000 middle-aged women over a 13-year period and found that those who ate bananas four to six times a week were 50% less likely to develop kidney cancer than those who did not (see Dole Diet center for more banana benefits). Beet and carrot consumption was associated with a 50% to 65% decrease in risk, while eating salads (once or more daily) was linked to a 40% drop in risk.
Kick butt: cigarette smoking doubles your risk of developing kidney cancer. Obesity and high blood pressure are also factors -- as is gender, with men almost twice as vulnerable to this particular cancer as women. While there's not much you can do about which gender chromosome you pulled, both sexes can lower cancer risk through a diet rich in fruits and vegetables.
Kidney Stones
Affecting one in 10 men, and one in 20 women, kidney stones are compact accumulations of minerals (calcium is the most common) passing through the kidneys. Small stones may pass through the system without too much discomfort, while larger ones can cause considerable pain and lead to medical complications. Either way, not a good thing, so here's what you can do to lower your risk:
Lose weight. According to a Harvard Medical School study just published in the Journal of the American Medical Association, the obese are significantly predisposed to developing kidney stones. After adjusting for other risk factors, men weighing more than 220 lbs. had a 44% increased risk compared to men weighing less than 150 lbs. For these weight categories, older women had an 89% increased risk and younger women, a 92% increased risk.
Drink water -- to flush away substances that form stones in the kidneys. Limit coffee and cola, which have a diuretic effect.
Eat fruits and vegetables. Most fruits and vegetables are alkaline and thus help neutralize stone-forming acids in the body.
Eat calcium-rich foods. Conventional wisdom has advised against calcium because it is found in many stones. Harvard Medical School researchers found that women with the highest calcium intake had a 27% lower risk of kidney stones compared with their calcium-averse peers. Interestingly, supplemental calcium intake was not associated with reduced risk of stone formation. Some of the best sources of calcium include low-fat dairy, low-fat yogurt, soybeans, beans, spinach, Chinese cabbage, arugula and rhubarb.
Kidney non-Carne. Excessive protein intake can prompt over-production of uric acid that may lead to kidney stones and gout.
THE FAT THAT MAKES YOU HUNGRY
How Triglycerides Raise Heart Attack Risk & Keep You Feeling Un-full
Triglycerides are the fat molecules -- the stuffing -- that fills up your fat cells. Along with glucose (blood sugar), triglycerides are an energy source derived from the foods you consume. Too many calories -- or too little activity -- can lead to an excess of triglycerides floating around in the blood stream, where, like cholesterol, they travel the plasma pathways to arterial buildup, raising the risk of heart attack and stroke.
New research also suggests that high triglyceride levels could block leptin -- the hormone that tells our brain we're full and signals the body to burn calories. In other words, excess triglycerides make us think we're still hungry -- when in fact we've likely eaten more than enough, thus raising triglyceride levels in the first place.
Paradoxically, too few calories can temporarily elevate triglyceride levels, as the body takes fat out of storage and releases it into the bloodstream for transportation to cells that need energy. This is why both the glutted and the starving can have excess triglycerides, masking satiation signals and spurring calorie conservation.
However, if you're among the more than 60% of Americans who are either obese or overweight, it's unlikely that starvation is the cause of your hypertriglyceridemia. Excess weight contributes to the fact that the average triglyceride level in the U.S. is 134 mg/dL -- well above the 100 mg/dL upper limit identified as healthy by cardiologists at the University of Maryland Medical Center.
Get your blood fat level tested by your doctor, and take measures to lower it, such as losing weight, reducing saturated fat intake, limiting alcohol (just one drink can increase triglycerides in susceptible people), increasing physical activity and eating more fruits and vegetables. As mentioned in a previous issue of the DNN, kiwis are particularly effective at lowering triglyiceride levels. Having two a day for a month can cause triglycerides to drop by as much as 15%.
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|  HARVESTING HEALTH BENEFITS
March 20 to 26 is National Agriculture Week
Dr. Jorge Gonzales is Vice President of Worldwide Agricultural Research at Dole Food Company, where he's served in a scientific capacity for nearly 30 years -- three decades that contribute to the nearly half century in collective Dole experience amassed by the 50-plus Dole scientists that work around the world, researching ways to improve both the nutritional content of fruits and vegetables and the environmental practices that produce them.
With National Agriculture Week upon us, we turned to Dr. Gonzales to get his take on issues ranging from organic farming to genetic modification to superfoods. Dr. Gonzales is legendary at Dole for the passion he brings to scientific investigation and to his preaching of the virtues of fruits and vegetables.
Born in the Peruvian highlands, he ultimately went on to study botany, zoology, plant breeding and other wonders of agriculture. Today, he works with the Dole Nutrition Institute in identifying new exotic Superfoods with unique antioxidant properties, as well as the holy grail of what he calls his quest for a "superbanana" and "superpineapple."
DNN: Something that Dole does differently is a practice called deep-plowing. What can you tell us about it -- and what are its benefits for the environment and consumers?
DRG: Deep-plowing is the process by which soils are turned over from depths ranging from 75 to 90 centimeters (approx. 2.5 to 3.0 feet). This is done in areas where soil has been compacted over time or in areas where more fertile soil has been buried by flooding. Deep-plowing also aerates the soil, bringing more fertile soil to the surface, buries weed seeds deep so they will not germinate, thereby naturally controlling soil pests that affect crops.
Deep-plowing allows us to produce bigger yields with less land -- so it has implications for conservation practices.
DNN: Many people think that "big" farming hurts the environment. What are your views?
DRG: Farms of any size will have an environmental impact; large farms in the Tropics have actually more of an opportunity to lessen the impact, with tillage practices, leaving adequate buffer zones along rivers or other sources of water. Large farms also have more opportunities to conservation areas, implement reforestation programs in marginal soils to serve as bird refuges, wildlife corridors, etc.
DNN: Many consumers around the world are concerned about genetically modified crops. Does Dole modify its crops? Is there any need for the public to be concerned about modified crops?
DRG: Dole does not genetically manipulate any of the crops that we grow or sell. Nevertheless, Dole is aware of the technology and its potential value, and we are keeping a close eye on it.
Misinformation and lack of genuine understanding of what is at stake has undermined the development of this technology. As the public becomes better informed, I believe the concerns will lessen. Biotechnology has the potential to reduce and/or eliminate the use of pesticides, improve the nutritional content of foods; and when introduced in staple crops, like plantains or rice, it will improve the quality of life of many developing nations.
Techniques for genetic modification have improved and keep improving every day; the products that are in the market today have gone through extensive scrutiny by government agencies. This scrutiny is often more extensive and involved than the regulations used to register pesticides.
DNN: The term "organic" is used on an increasing number of products. What does "organic" mean?
DRG: Organic is a term used to describe a holistic approach to agriculture and food production, in general. What was initiated as a niche practice many years ago has now entered the mainstream by having government regulations in all major markets, that describe with precision what qualifies as organic.
In simple terms, organic means the respect and conservation of the natural processes that occur in the agro-ecosystem. No synthetic products are allowed, soils are nurtured to increase their biological diversity and natural products or pest predators are used instead of conventional pesticides. Sustainable practices are extended to social responsibility, but this is not an exclusive trait of organic farming.
DNN: What is the biggest benefit of organic farming? What is the biggest drawback?
DRG: The biggest benefit would be the improvement of environmental health and the elimination of conventional pesticides. The biggest drawback is that with crops that are not resistant to pests and diseases, organic production cannot be done economically, unless one totally changes the climatic conditions in which the crop is grown. Bananas would be a typical example of this: desert-like conditions are needed. Second biggest drawback is insufficient sources of Nitrogen as a plant nutrient; in some parts of the world there simply isn't enough manure or nitrogen-rich cover crops to use.
DNN: Are pesticides necessary to compete in today's agricultural industry? What is Dole's policy on pesticides?
DRG: Rational use of government-approved crop protection products is a necessity in agriculture. Conventional plant breeding cannot keep up with the constantly adapting genetics of crop pests and diseases. In commodity crops like bananas, the elimination of protection products today in conventional growing areas would reduce yields to very low levels, thousands of workers would be out of jobs, or if the industry is to offer the same volumes as we offer today, land under banana cultivation would have to increase by 30% to 50% -- this would be a greater impact on the environment than the rational use of protection products as by the industry today.
Agrochemical use in the banana industry is highly regulated by governments in countries of production, and regulatory agencies in countries of importation. Dole's Good Agricultural Practices ensures that when and if a product is used, label instructions are strictly adhered to.
Dole has been using Integrated Pest Management (IPM) principles for the past four decades. Crop protection products are used after all other methods of control have been evaluated. In addition to following IPM principles, Dole's Research Departments around the world are continuously looking for softer, safer, natural products to replace conventional products. Dole's track record for introducing better products in agriculture is unparalleled in the industry.
DNN: What does Dole do differently from the rest of the industry when it comes to growing bananas and pineapples?
DRG: Complete commitment to IPM principles; inclusion of as many elements of sustainable agriculture as possible; soil rejuvenation practices in bananas that have given yield increases ranging from 20% to over 100%; introduction of soil management practices to minimize erosion. In pineapples, Dole is the only company in the industry that uses No-Till agriculture in thousands of hectares. This is the best practice ever developed in pineapple cultivation. No-Till agriculture saves energy and significantly minimizes soil loss due to erosion.
Dole is the only major banana company that has its own tissue culture labs, allowing us to continuously improve our banana clones. Every year we select better clones that are used as mother-stock for subsequent plantings. Dole's R&D efforts in Tropical Agriculture are the most comprehensive, and perhaps more importantly, these efforts have been uninterrupted for more than four decades.
DNN: What is the biggest banana you have ever grown? The biggest pineapple?
DRG: 19-hand banana bunch weighing more than 140 pounds and a pineapple hybrid weighing more than 15 pounds, both grown on Dole farms.
DNN: What is the most interesting thing about bananas that the general public probably doesn't know?
DRG: Bananas do not produce seeds because they are genetically sterile. They have three sets of chromosomes instead of the normal two.
DNN: How long does it take to grow a banana? To grow a pineapple?
DRG: Bananas are easy to remember because it is very close to human gestation, 9 to 10 months in the Tropics. Pineapples take an average of 18 months.
DNN: If you buried a banana would it grow? A pineapple?
DRG: If you bury a banana fruit, you will get millions of thanks from the microbes in the soil, for the sugar you are giving them. Pineapples are a bit different, as you only eat the fruit. If you plant the top, or crown, you will get a pineapple plant; in fact you can use this method indoors using a medium to large pot with good potting mix -- you will have a beautiful ornamental plant even in Alaska -- you will need to provide light during winter, however. With pineapples, the top, or crown, is used as planting material in plantations that produce fruit for canneries. Fresh fruit is exported with the crowns, which then can be used to grow a potted houseplant!
DNN: What is the most unique aspect about growing bananas? Pineapples?
DRG: If you do it right at the beginning you will never have to replant a banana farm, it will self-generate for many, many years.
Pineapples are the only edible crop that can be made to flower exactly and repeatedly at will, by applying ethylene over the plants.
DNN: Where do bananas grow? Pineapples?
DRG: Both pineapples and bananas grow in a wide diversity of soils and climates, you can find both crops in tropical and subtropical climates, and with the advent of plastic covered houses, there are large acreages grown in areas where naturally they would not grow at all. The majority of the exported Cavendish bananas are growing within the Tropical belt of the world, but this is changing slowly.
DNN: What are some of the most exciting new exotic fruits and vegetables on the horizon?
DRG: Colored potatoes, purple Cauliflower, Quinoa, purple corn, bicolor carrots, Mangosteen, Rambutan, Sweet plantains, exotic bananas, Dole's new pineapple varieties, Sauco (Elderberry), Lukuma, Pepino de Agua, tuna (Prickly pear), Pitahaya (Dragon Fruit), Andean tubers: oca, olluco, mashua -- the list can go on and on.
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SUPERFOOD RECIPE
Blackberry Sorbet
Prep: 10 min.
Freeze: 1 hr.
Makes: 6 servings
Blackberries also contain powerful antioxidants known as anthocyanins that are known scavengers of harmful oxygen radicals. A one-cup serving of blackberries (144 g) contains 62 calories and is an excellent source of both vitamin C and fiber. Did you know the leaves of blackberry plants were once used as hair dye? The original blue-rinse.
2/3 cup warm water
3/4 cup granulated sugar
2 tablespoons blackberry or raspberry preserves
1 package (16 oz.) DOLE fresh frozen blackberries, thawed (4 cups)
2 tablespoons fresh lemon juice
1. Combine sugar, preserves and water in medium mixing bowl, stirring until sugar dissolves.
2. Puree blackberries or raspberries with lemon juice in food processor. To remove seeds, force through a fine strainer into bowl. Add to sugar mixture and stir well to combine. Chill until cold.
3. Freeze according to ice cream machine manufacturer's directions.
*Mixture may also be poured into shallow metal cake pan and put in freezer until solid -- about 6 hours; break into chunks and process in a food processor until smooth*
Per Serving: 152 calories, 0 g fat (0 g sat.), 0 mg cholesterol, 3 mg sodium, 38 g carbohydrate (5 g dietary fiber, 31 g sugars), 1 g protein (4% Vit A, 38% Vit C, 3% calcium, 3% iron, 5% potassium, 6% folate)
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Honey (I Need A) Banana Split Mask
Used with permission by Lisa Kasanicky of Arizonaspagirls.com
This is a great mask for sensitive and even dry skin types. Oatmeal gently cleanses and heals, bananas infuse vitamin A, eggs offer lecithin as a natural skin emollient and honey maintains the natural acid you need for balanced PH.
Ingredients:
1/2 Dole banana, mashed
1/4 cup oatmeal, cooked with milk
1 egg
1/2 tablespoon honey
Directions:
Mix ingredients together, well. Massage onto face in a slow, circular motion. Relax for 15 minutes. Rinse with warm water, and pat face dry.
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DOLE POLL
Last Issue: How do you do your DNN?
The overwhelming majority of you (79%) read the newsletter online, with 21% printing it first. Most of you -- 59% -- said you'd be happy receiving the DNN once a month as opposed to twice (not sure how to take that, sniffle, sniffle), while those (51%) who'd prefer seeing the whole issue at a glance narrowly edged those (46%) who prefer to scroll through.
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 Now, to check just how closely you've been reading and whether you've put the knowlege into practice: How often do you work out?
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| | 5 days a week |
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| | 3 days a week |
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| | 1 to 2 days a week |
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| | Never |
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