NEW: DAILY NUTRIENT GUIDE

What You Need to Eat – and Why

If you’re confused about what nutrients you need, why you need them and where to find them, you’re not alone.  Now alimentary enlightenment is only a click away with our new, downloadable brochure: “What You Need to Eat Every Day” – a simple guide to macronutrients, vitamins, minerals and antioxidants your body needs for optimal health (available in Spanish too!).

We’ll also tell you what you don’t need – foods that bust calorie budgets and boost disease risk – while explaining why supplements should be eschewed in favor of Mother Nature’s fare wherever feasible.  For more on why you should pass on vitamin pills, revisit Nutrition News from November 2004.  Those still hungering for nutrient knowledge may also want to check out the DNI’s Food Facts resource.

EAU DE GRAPEFRUIT

Fruity Fragrance Takes 6 Years Off Appearance

Regulars to this space know by now that eating antioxidant-rich fruits and vegetables can help stall Father Time by neutralizing age-accelerating free radicals.  Hard core DNN-devotees have enhanced that youthful glow with the natural beauty treatments frequently featured in the Dole Spa section.  Now comes news that one citrus scent – grapefruit – can take years off your appearance.

Volunteers were asked to estimate the age of models while wearing nose-masks infused with various aromas.  “In the presence of the smell of pink grapefruit, women appear to be six years younger than their real age,” says study author Alan B. Hirsch of the Smell & Taste Treatment and Research Foundation. 

Curiously, other odors studied – cucumber and grape, for example – had no effect on age perception.  What’s more, only male judgment was influenced by the citrus-y scent, while women’s estimates were unaffected.

As explored in previous issues of the DNN, Hirsch has found that other food smells – pumpkin pie, banana bread – may elicit sexual response,  while particular perfumes – floral spice – caused subjects to underestimate women’s weight by as much as 12 pounds.

Beyond the odor-induced illusion of youth, there are several serious health-related reasons to pick up and peel yourself a pink grapefruit.   Recent animal studies at Texas A&M University suggest that grapefruit may help prevent colon cancer while researchers at the University of Hawaii found that drinking grapefruit juice may help reduce the risk of cancer in smokers.  As previously reported in the DNN, citrus consumption may also lower the risk of cancers of the mouth, throat and stomach.

And speaking of the stomach…the old “grapefruit diet” may turn out to be more fact than fad:  a trial at the Scripps Clinic found that eating grapefruit can help support weight loss, possibly by lowering insulin levels (though high water and fiber content certainly helps dieters feel full).  For a delicious way to incorporate grapefruit into your diet, try this issue's featured Superfood recipe.  And make sure to save the rinds for use in this issue's Dole Spa natural beauty treatment - Pink Grapefruit Soak.

HEALING TOUCH

Massage Alleviates Back Pain, Cancer Symptoms

There’s a reason why it’s called massage therapy.  No, I’m not referring to the kind of heart-chakra-to-heart-chakra talks I have with my masseuse during our weekly appointments – but rather the accumulating scientific evidence of this ancient art’s ability to ease pain, reduce disease symptoms and even boost immune function.

New research focuses on massage’s effectiveness in treating lower back pain - the second most frequent reason for physician visits.  One study from the University of Washington and Harvard Medical School compared the results of acupuncture, therapeutic massage and self-care (exercise, stretching, lifestyle adjustments) among 262 patients suffering from persistent back pain.

After 10 weeks, the group receiving massage reported the greatest pain relief, used the least amount of medications and had the lowest costs of subsequent care. H­­­­­­­­­owever, after a year, self-care was more effective in reducing chronic back pain than massage therapy.

In another recent study of 1,290 cancer patients, researchers from New York’s Memorial Sloan-Kettering Cancer Center found regular massage decreased symptoms such as pain, fatigue, stress/anxiety, nausea and depression by 50% after 3 years.  Similarly, researchers at the University of Miami School of Medicine found that breast cancer patients receiving massage therapy 3 times a week for 5 weeks reported less depression, anxiety, pain and even had improved immune function when compared to standard treatment patients.

So whether you’re conquering disease, coping with chronic back pain or simply dealing with everyday stress, incorporating massage into your wellness regimen may be just what the doctor ordered.

GREEN ‘N LEAN

Vegetarian Women Weigh Way Less

Looking to drop a few pounds?  You might consider dropping meat from your diet.

After evaluating the diet and health data of 56,000 Swedish women, Tufts researchers found the meat eaters were significantly more likely to be overweight than their vegetarian peers.

According to a study just published in the American Journal of Clinical Nutrition (AJCN), 40% of carnivores were overweight, compared to 25% of vegetarians and 29% of flexitarians, or semi-vegetarians – those who avoided meat but ate fish and eggs.  Though the percentages might change, given America’s higher obesity rates, the inverse relationship between weight and meat consumption is likely to hold true for American women.

If you’re not ready to give up the whole hog, so to speak, you might try veggin’ out for a few days a week – a feat that may seem more feasible to the fairer sex, as women are three times more likely than men to choose fruit, vegetables and/or salad as their favorite food (while a full fourth of guys voted for red meat), in one recent survey.  The gender gap gaped such that only 8% of men chose produce as fave-fare, while just 8% of women opted for beef.

Given the manifold health risks associated with excess poundage, it’s unsurprising that the same meatless diet that takes inches off your waist would also add years to your life.  Another study in AJCN found a low meat intake associated with a 3.6 year increase in life expectancy.  Bypassing beef means less total fat plus more fiber and disease-fighting phytochemicals -- dietary factors which may contribute to a lower risk of colorectal cancer risk and cardiovascular disease.  Excess animal protein can also take a toll on your kidneys, while increasing risk of inflammatory arthritis.

Vegetarian diets do run the risk of deficiency in certain vitamins and minerals – visit our Food Facts A-Z on dolenutrition.com to learn more.

CHEMOPROTECTIVE CAULIFLOWER

Brassica Compounds Combat Breast Cancer

A new study published in The Journal of Nutrition adds support to the health benefits of cruciferous vegetables as anti-cancer foods. In this latest study, researchers from the University of Urbino in Italy found cauliflower compounds may offer protection against breast cancer.  Using cauliflower juice obtained from several varieties, researchers found the cauli-cocktail suppressed breast cancer cell growth in a dose-dependent manner (i.e. the more juice, the less growth).

Most encouraging was how the cauliflower compounds appeared to target breast cancer cells in particular – suppressing cancer cell growth and possibly promoting cancer cell death.

While this study did not mention any specific compounds, many previous studies have shown that indole-3-carbinol (I3C), abundant in cauliflower, acts as an anti-estrogen, reducing levels of harmful estrogens that can promote cancer growth in hormone-sensitive cells, such as breast cells.   Cauliflower, like other Brassica veggies (broccoli, Brussels sprouts, cabbage, etc.) also contains glucosinolates which trigger your body’s own natural detoxification systems.

COFFEE HABIT HURTS HEART

More Than Two Cups May Harden Arteries

Hard core coffee drinkers may be hardening their arteries – and hiking heart disease risk for the sake of their habit.

A new study published in the June 2005 issue of the American Journal of Clinical Nutrition examined whether high coffee consumption (>2 cups a day) contributed to arteriosclerosis –  the thickening and stiffening of the blood vessels that transport oxygen and nutrients from your heart to the rest of your body.  Following 228 healthy subjects over the course of a year, researchers found that those who drank the most coffee experienced greater hardening of the arteries – and particularly the aorta (the major artery that feeds blood to the rest of the arteries) – than their non-coffee drinking peers.

This is bad news for java junkies as arteriosclerosis can increase blood pressure as well as the risk of heart attack and stroke. Combine this with coffee’s effect on homocysteine – raising levels of an amino acid associated with cardiovascular disease – and you’ve got a brewing health threat, particularly for those with a family history of heart disease.

Finally, as reported in a previous issue of the DNN, men who drink four or more cups of coffee a day dramatically increase their risk of bladder cancer.  A Dutch oncologist who examined the link predicted that up to a third of bladder cancers could be prevented by the elimination of coffee consumption.

Substitute tea for coffee and you’ll be exchanging health risks for benefits – while still getting your caffeine fix.  Tea drinkers enjoy lower body-fat, lower blood pressure and a host of other health advantages enumerated in previous issues of the DNN.

ANTI-INJURY EATING

Fitness Foods to Ease Soreness, Speed Healing

GRAPEFRUIT Salad

Prep:  25 min.

Makes:  6 servings

1 can (20 oz.) DOLE® Pineapple Chunks

1 package (10 oz.) DOLE Baby Spinach Salad Blends or any variety

1 tablespoon orange peel, grated

1 pink or red grapefruit, peeled, sectioned and sliced

½ cup DOLE Red Onion, halved and sliced

1 cup nuts, chopped and toasted

½ cup feta cheese, crumbled

2 tablespoons vegetable oil

2 tablespoons balsamic or red wine vinegar

Drain pineapple chunks; reserve ¼ cup juice.

Combine pineapple chunks, salad blend, sliced grapefruit, onion, nuts and cheese in large serving bowl; set aside.

Stir together reserved juice, orange peel, oil and vinegar in small bowl.  Pour over salad just before serving; toss to coat evenly.

Per Serving: 292 calories, 20g fat (4g sat.), 11mg cholesterol, 145mg sodium, 26g carbs (4g dietary fiber, 19g sugars), 6g protein; 20% Vit A, 46% Vit C, 12% calcium, 7% iron, 8% potassium, 9% folate.

Peel from 1 medium-sized pink grapefruit

2 Emergen-C packets

Rather than tossing those grapefruit rinds in the trash, save them for a citrus-y soak.  We’ve seen beauty recipes that call for grating grapefruit rind into the tub – which you can try – or save yourself the trouble (and keep drains clog-free) by simply using pieces of peel as they are.  For extra fizz add a couple packets of Emergen-C, available in most health food stores. 

Grapefruit’s tangy, energizing aroma will help you feel refreshed – and may even help you look younger, as suggested by research discussed in this issue’s Nutrition News.

For other ways to incorporate this revitalizing scent into your life, try Dani’s Grapefurit Ginger Candle, Sephora’s Pink Grapefruit Body Scrub or MOR’s grapefruit body butter and bath foam.

FOOD FOR LOVE

Learn about the new aphrodisiacs - diet & lifestyle tips for optimum sexual health.