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|  NEW: CARB CONFUSION
Download #5 in Brochure Series
Number five in our Health & Wellness Series tackles carb confusion -- answering basic questions about how much and what kind of protein you need, highlighting the health risks of high-protein diets and drawing the line between good carbs and bad carbs.
This last distinction was underscored by new research that found overweight and obese people don't necessarily consume more overall carbs when compared to people of normal weight -- but rather they eat more refined carbs as a proportion of their total carbohydrate intake (like those found in pastries, white bread, sugar cereals, etc.).
Why should this make a difference? As Dean Ornish explains on Dole TV, "When you go from, say, whole wheat flour to white flour or from brown rice to white rice, you're removing the fiber and the bran -- and it's the fiber and the bran that fill you up" and keep you from eating too much.
Such findings may be contributing to the trend toward "Volumetrics" dieting (which focuses on filling up with high-fiber and high-water content foods like fruits and vegetables) and away from Atkins.
While the low-carb trend peaked in early 2004 with 9% of people on the diet bandwagon, by the end of the year, the carb-cutters had fallen to about 4% of the population, according to a recent study by the trend-watching NPD Group. What's more, virtually none of those surveyed said they were reducing carbohydrates as much as the diets recommend.
As the craze cools, low-carb products continue to slip from store shelves. Todd Hultquist of the Food Marketing Institute explains, "Manufacturers have invested a lot in [low-carb products]. But product introductions, new products, have definitely declined."
Spokeswoman Jennifer Ortega of the Raley's supermarket chain acknowledged that the stores were phasing out some of the low-carb products because of decreasing demand. As she explains, "We're seeing customers becoming more knowledgeable about nutrition, distinguishing good carbs from bad carbs ... they're replacing 'no carbs' with whole-grain products."
Instead of piling on the pasta, your best bet is to choose healthy, fiber-rich whole grains like brown rice and oatmeal, along with plenty of produce to keep your plate colorful and healthy.
EXERCISE TO AVOID PARKINSON'S
Harvard Research Recommends Vigorous Activity
Parkinson's is a degenerative disorder of the central nervous system, often accompanied by shaking and difficulty with motor skills. The passing of the pope earlier this month drew attention to Parkinson's, as it was one of the ailments afflicting the pontiff before his death. While a cure remains elusive, new hope arose with results of a Harvard study suggesting that vigorous activity may reduce the risk of developing the disorder, at least among men.
Beginning in 1986, Harvard researchers tracked the physical activity and disease outcomes of 125,000 men and women and found that men with the highest levels of vigorous physical activity had a 50% risk reduction compared to men in the lowest category of physical activity.
Researchers also noted that the men who developed Parkinson's disease were consistently less active for up to 12 years before their diagnosis. In a case of the "chicken or egg syndrome," the study noted that the results could either suggest that physical activity may lower risk of Parkinson's in men or that men predisposed to the disease avoided vigorous physical activity in their early adult years (Parkinson's patients commonly complain of increased fatigue, even prior to diagnosis).
Vigorous activities like jogging, running, bicycling and tennis conferred the greatest preventive benefit, while moderate activities (including walking and hiking outdoors) had little effect. The same correlation was not found with women, which may be due to the smaller number of women in the study who actually developed Parkinson's. Numerous other studies, however, have found exercise lowers women's risk of breast cancer, cardiovascular disease and other ailments.
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|  KILLER STATISTICS
Cancer Now Number-One Cause of Death
Cancer has now surpassed cardiovascular disease to earn the dubious distinction of being the leading cause of death among Americans. But believe it or not, this grim statistic actually bears good news: deaths from both conditions are dropping, but heart disease is dropping more rapidly, thanks to the declining number of smokers.
Other reasons for the reduction in cardiovascular disease include better regulation of high blood pressure and cholesterol. Another key distinction: cardiovascular disease remains the leading cause of death for Americans over the age of 85 (for leading causes of death at selected age ranges, see data below). But 85-year-old seniors have already pulled ahead of the pack, as average U.S. life expectancy is 77.6 years.
If you're worried about your cancer risk, use this news to motivate change -- and thereby lengthen your life. The American Cancer Society has recently reported that at least half of all cancer deaths could be prevented by adopting a healthier lifestyle (stop smoking, lose weight, exercise and eat more antioxidant rich fruits and vegetables).
Leading Causes of Death for Selected Age Ranges:
Women ages 40 through 79: Cancer
Men ages 60 through 79: Cancer
Men ages 40 through 59: Heart disease
Women and men ages 75 through 84: Heart disease
Women and men over age 85: Heart disease
BITTER HERBS FOR BETTER HEALTH
Chicory: Too Good to Pass-over
With Passover upon us, it's worth noting that scholars believe chicory to have been among the bitter herbs used in the original Seder dinner. While horseradish is now commonly used -- to symbolize the bitterness of enslavement in Egypt -- don't "pass over" chicory when it comes to healthy greens. Modern science is discovering mighty powers in this ancient weed, thanks to its unusual concentration of a variety of essential nutrients and disease-fighting phytochemicals.
Chicory is one of the top vegetable sources of vitamins A, E and K, fiber, calcium, potassium, pantothenic acid, copper and folate. Loaded with beta-carotene and lutein/zeaxanthin, chicory also has carbohydrate compounds known as fructans, which research has found to boost immunity, fight harmful gastrointestinal bacteria, strengthen bones, keep arteries supple and reduce the risk of colon cancer.
How to incorporate chicory in your diet? While it's often found in dried form in coffee substitutes and herbal teas (my favorite is Celestial Seasonings' "English Toffee"), you could also try shredding some into your salad (like this gorgeous recipe for Pear, Stilton, and Chicory Salad with Crispy Chestnuts from Gourmet Magazine, or wilting with other greens, seasoning them as a side with garlic and olive oil.
SWEET NOTHINGS
New Kids' Cereals Cut Sugar, Keep Calories
You think you're taking care of your children's health, serving them the "healthy" stuff with reduced sugar -- but the truth may leave a sour taste in your mouth. Experts from five universities reviewed leading kids' cereals -- including reduced-sugar versions of Fruit Loops and Frosted Flakes -- only to find the calorie count equivalent to the "regular" high-sugar variety.
Why should this be? Manufacturers replaced the sugar with other forms of refined carbohydrates. "The changes don't buy you anything," said Dr. Lilian Cheung of the Harvard School of Public Health. "From a health point of view, I really can't see the difference."
According to the Associated Press, which commissioned the review, researchers worried that consumers might think the lower-sugar cereals would mean fewer calories -- a bonus for conscientious parents concerned about childhood obesity. But among all the cereals tested, only General Mills' Cinnamon Toast Crunch had a calorie reduction -- and even then you'll get just ten fewer calories per serving by eating their lower-sugar version.
While we applaud cereal manufacturers for striving to come up with healthier choices, consumers need to look beyond the marketing bugs to the fine print on the back of the box. For a fiber-rich, healthy breakfast, go for whole-grain cereal like oatmeal, Cheerios or Wheaties, adding extra sweetness with sliced bananas, or frozen berries.
MEN'S PRIVATE PAIN
Quercetin-rich Foods Might Ease Prostate Discomfort
It's a little-acknowledged, though widespread problem: prostatitis -- the inflammation or infection of the prostate gland, causing nagging lower pelvis pain. The number one urological disorder in men over the age of 50 and the third most common disorder in men under 50, it's estimated that half the male population experiences this disorder at least once in their lifetime.
Researchers at the Harbor-UCLA Medical Center in Torrance, Calif., found that high doses of quercetin -- 500 mg -- helped alleviate prostate pain in two-thirds of their test group. More studies are needed to confirm these results -- and supplementation is always an iffy proposition, as side effects are unknown.
Fortunately, Mother Nature provides plenty of quercetin-rich foods in delicious packages that offer other health benefits as well. As we discussed in "Quercetin: Star of '05," apples, onions, broccoli, kale, blueberries, cranberries and red grapes contain this disease-fighting phytochemical, which in addition to alleviating prostate pain, might also fight Alzheimer's by protecting brain cells against oxidative stress.
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|  I CAN BELIEVE I ATE THE WHOLE THING
How Multiple Servings Can Hide in Healthy Packaged Snacks
While I have time in the morning to make healthy smoothies from scratch, afternoons are usually "grab and go," particularly when deadlines loom. So, when I reached for a Naked Juice Protein Zone, hoping to give myself a little close-of-business-boost, I felt fairly virtuous. Before I poured I peeked at the back label, and at first glance all looked well. The ingredients included orange juice, apple juice, banana puree, pineapple juice, whey protein concentrate, etc., with 210 calories per serving, and a nice line-up of nutrients.
Then I looked closer and realized there were technically two servings in this little 15-ounce plastic bottle -- adding up to a whopping 420 calories. If I hadn't done the math, I'd have definitely busted my calorie budget for the day. Instead, I divided it amongst my assistant and intern, and we had a little juice party.
The moral of this story is that even when you're trying to make healthy snack choices -- choosing, as in the above example, a juice drink over soda or junk food -- it's still essential to exercise vigilance on portion size, as two or more can hide in seemingly small packages and bottles, adding up to many more calories than you may have bargained for. This doesn't mean you can't drink (or eat) the whole thing -- you just should be informed in case you need to compensate for those calories later in the day.
Portion control -- or at least awareness -- is key to successful weight management, since we tend to eat what's put in front of us (more popcorn out of bigger popcorn tubs, more M&Ms out of bigger bags, etc.). Complicating this challenge is the fact that serving size is often the most misleading piece of information on a food label, particularly when it comes to beverages and snacks that look like they're only one serving.
Beverages are notorious for label confusion because while the standard serving size is eight ounces, most bottles contain 15 to 20 ounces. Want to know what eight ounces really looks like? It's a little bit less than the "kid's size" cardboard milk carton you used to get in elementary school! When was the last time you drank that much (or little?) juice or soda?
Other common serving-size culprits include "snack-size" bags of trail mix, nuts, pretzels and crackers, which can contain three or more servings. There's no way to tell without looking at the label. Even the teensy three-and-a-half-ounce bag of Snak Club trail mix we looked at actually contained three servings -- thus tripling the calorie count on the back of the bag. Snak Club's six-and-a-half-ounce bag of pretzels had more than six servings. Instead of a blip on your daily menu, you're now looking at a diet-denting 400 calories.
Because of continuing label confusion, the U.S. Food and Drug Administration recently asked Americans for their ideas on how to make labels more user-friendly. The FDA is primarily focusing on making calorie-count data more prominent.
Will that really help? If knowledge is power, it should. But it's also possible that it will make the concept of calories -- and acceptable calorie limits -- more fungible. Marketing a 500-calorie bag of trail mix as "one serving" could send the message that it's okay to eat the whole bag without a thought. (Let the FDA know your thoughts on label lingo by visiting www.fda.gov and following the instructions on their Web site).
So what's your best bet for snacks that are healthy -- and non-fattening? Frankly, my approach is to reach first for fruit and veggies when you're hungry. Lately I'm favoring grapefruit as new research confirms that grapefruit can help with weight loss or weight management. But any high-fiber fruit or vegetable will fill you up before you consume too many calories.
If fruit and veggies aren't within arm's reach when hunger attacks -- like the afternoon I opted for my protein drink -- then check out the serving size on the back of whatever packaged food you're consuming. Multiply the calories per serving by the amount of servings you consume, so you're better able to compensate for those calories later in the day.
Here are some simple ways to make your next snack attack guilt-free, regardless of what the label says.
If you want to guzzle an entire container guilt-free (no mental calculations required), reach for a kid's size juice box rather than a 20-ounce bottle. Most juice boxes contain 100 calories total and they're easy to stash in your desk drawer or bag.
Go for light drinks sweetened with Splenda, like Dole's Lite Cranberry drink. The entire 15-ounce container has just 120 calories.
Pick up a 5-ounce can of V8 or small can of pineapple juice for a nutrient-packed low-calorie drink.
Bring your own snacks in plastic baggies, pre-measured in single-serving sizes.
For snacks, stock up on one-serving, packaged foods like crackers and nuts. You'll often find these sold in packs in the grocery store. Examples include Nabisco's 100-calorie packs of various snacks, and one-ounce bags of peanuts.
As always, you can't go wrong with fresh veggies or fruit for a power-packed, calorie-pinching snack.
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Warm Thai-Style Scallop & Mango Salad with Chicory
Prep: 20 min.
Cook: 3 min.
Makes: 3 servings
12 oz. bay scallops, rinsed and drained or medium shrimp, shelled and deveined
6 tablespoons Oriental chicken salad dressing, divided by Tbs.
5 cups DOLE Organic Baby Lettuce
1 cup chicory, chopped
1 DOLE Mango or Papaya, peeled, seeded, and chopped
1 medium cucumber, peeled, seeded and cut into half-slices
1 DOLE Red, Yellow or Green Bell Pepper, cut into julienne strips
1/4 cup cilantro leaves
Cook scallops in 1 tablespoon salad dressing for 2 to 3 minutes, or just until opaque (if using shrimp, cook until shrimp turn pink). Remove from heat.
Toss together salad blend, chicory, mango, cucumber, bell pepper and cilantro leaves with 4 tablespoons salad dressing. Spoon mixture onto three serving plates.
Arrange scallops over each salad; drizzle remaining 1 tablespoon dressing over scallops.
Per Serving: 264 calories, 4g fat (1g sat.), 36mg cholesterol, 1185mg sodium, 31g carbohydrate (5g dietary fiber, 20g sugars), 21g protein, 98% Vit A, 183% Vit C, 13% calcium, 19% iron, 21% potassium, 15% folate.
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Green Thumb Hand Cream
Recipe from Natural Beauty from the Garden, courtesy of Janice Cox
Green thumbs and rough, dry hands no longer need to be the result of a day spent gardening. It is possible to grow and tend healthy plants and flowers without destroying your hands. Use this rich cream before and after a day spent planting, weeding and pruning. It will keep your hands soft and full of moisture. Massage the cream on your hands before putting on gardening gloves. The dark sesame oil acts as a mild sunscreen, and the scent of lavender is a natural insect repellent.
Ingredients:
3 tablespoons grated beeswax*
1/2 cup dark sesame oil
1 tablespoon coconut oil
1 teaspoon honey
2 tablespoons strong calendula tea
2-3 drops essential oil of lavender
1/8 teaspoon baking soda
*May substitute honeycomb, however, be sure to omit the honey if doing so.
With a mortar and pestle, crush grated beeswax* until it becomes smooth in consistency. Combine all ingredients in a glass, heat-resistant container or double boiler. Heat in the microwave or over medium heat on the stove until all the wax and oils are melted (do not boil), stirring well. Pour the melted mixture into a container or jar and cool completely. Stir again when the mixture has cooled.
Yield: 4 ounces
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DOLE POLL
DNN readers are apparently a hard-working bunch, with the majority (46.09%) rating work as their number one source of stress. In contrast, most Americans cite money as their number-one stressor, according to a recent survey commissioned by the American Psychological Association.
After the office, finances (20.83%) and family (19.27%) were nearly tied as fonts of stress. 8.33% of you ranked relationships as strongly stressful, while just 5.47% said diet drama did you in. See the table below to compare APA's results with what stresses you out.
Stress Sources
APA Survey Results
1) Money
2) Work
3) Physical health
4) Children
DNN Survey Results
1) Work
2) Finances
3) Family
Here's the great news: nearly half (48.62%) of all DNN respondents beat stress with exercise! Another 17.59% "let go and let God" -- taking a spiritual approach. Pampering/bath and TV were tied at 11.03% as ways to manage, while 11.72% turn to wine and food to deal with life's little difficulties.
The APA calls these techniques "resilience," which is the process of adapting well when faced with stress.
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MALE ORDER
Gentlemen, do we have your attention? I ask as it has been brought to my attention that at least one male reader (and a rather important one at that) would like to see more male interest items in the DNN.
Now, I've always presumed that most DNN readers were women -- but in point of fact I don't really know that for certain. Besides, as this particular reader pointed out, I might attract more male readers if I catered more to male interests. So, let me know where you're coming from and what you want.
Meanwhile, check out this issue's Nutrition News for our item on "Men's Private Pain" to learn how diet can help alleviate chronic prostate pain.
Your gender?
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|  | More stories on men's health and wellness. |
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