 | |  SKIN SAVER Eat Right, Exercise, to Avoid Skin Cancer Summer - and sun damaging rays - may be on the wane, but that doesn't mean you've got it made in the shade, at least when it comes to avoiding skin cancer (the most common malignancy in the U.S.). While the most relevant risk factors for skin cancer remain exposure to ultraviolet rays, family history and a fair complexion, research suggests that diet, exercise - and even your weight - may play a significant role. In addition to a generous (and frequently applied) dollop of sunscreen, here's how to dose your diet for optimal epithelial health: Reduce fat intake: Harvard researchers linked lower total fat consumption with diminished risk of basal cell carcinoma, while a study from Baylor College of Medicine has associated a low-fat diet with diminished risk of non-melanoma skin cancer. Anti-tumor tumeric: this "spice of life" gives curry its golden hue and has long served as a staple in Indian and Asian cuisines. New research suggests the pungent yellow powder may inhibit melanoma malignancy and kill tumor cells. As explored in previous newsletters, tumeric's active compound - curcumin - is gaining recognition for its anti-inflammatory and antioxidant effects. Zinc link: research from the University of Washington suggests you might minimize melanoma risk with adequate intake of this mighty mineral, found abundantly in oysters, white beans, oats and green peas. The same research suggests a possible protective effect from vitamin E whose sources include almonds, sunflower seeds, red bell peppers and dark leafy greens. Cut back on booze: Australian researchers found that women who consume two or more alcoholic drinks daily had two-and-a-half times the risk of melanoma as non-drinkers. Workout, watch weight: the same University of Washington study cited above also found that frequent exercisers (5-7 days a week) were at lower melanoma risk, while higher body mass index was linked with increased skin cancer risk. Korean researchers found a similar correlation between melanoma and excess weight among men - though other research suggests that obesity does not raise the risk of actually dying from melanoma. Faithful DNN readers already know that consumption of foods rich in beta-carotene (sweet potatoes, butternut squash, carrots, cantaloupe, spinach) can act as a gentle internal sunscreen, while we've also covered pomegranate's prowess in protecting your skin from the sun's damaging rays.Bottom line: Anything that increases free radical damage - smoking, exposure to toxins - can weaken your body's natural defenses against carcinogenesis (the development of cancer), while those things that neutralize oxidative damage - for example, a diet rich in fruits and vegetables - can enhance your skin's ability to protect itself against photo-damage.  | | STEP BY STEP Pedometers Motivate More Than Minutes When it comes to walking, counting counts - and counting steps vs. watching the clock will get you farther along the road to fitness, figuratively as well as literally! A recent study from the University of Tennessee found that women who wear pedometers cover dramatically more ground than those who aim for a 30 minute walk. Researchers divided 58 previously inactive women into two groups - one was told to walk 10,000 steps a day, using a pedometer, the other was asked to take a half-hour brisk daily stroll. After four weeks, the step-counters averaged 10,149 steps a day, compared with 8,270 steps for those keeping time - a mile-wide difference. When it comes to preaching the gospel of getting those 10K steps a day, Dr. James Hill, obesity expert from the University of Colorado, has led the crusade. Founder of 'America on the Move,' a program that encourages people to walk more and eat less, Dr. Hill calculates that adding 2,000 steps to the average 5,310 steps Americans take each day, and cutting a mere 100 calories from the average 2,000-2,500 we consume daily, could help the majority of us avoid middle-age spread. In addition to weight management, lower blood pressure, reduced cholesterol, better bone density and improved insulin sensitivity are just a few of the many benefits associated with regular walking. While pedometers are effective tools in motivating more mileage, consumers should take care in selecting their model, as accuracy may vary, particularly at slower paces. Good Housekeeping's pedometer pick was the Sportline 350 Pedometer Trainer, while another University of Tennessee study gave high marks to the New Lifestyles, Kenz Lifecorder and Yamax Digi-Walker. Most of these models also made it onto About.com's "Top Ten Best Pedometers," though the number one spot went to Omron HJ-112. There's no time like the present to get started, so check it out, clip it on, and start counting those steps to a healthier future. | | FLIRT ALERT Sexy Ways May Nix Raise Worried that a coquettish co-worker may get the promotion you've been angling for? A new study suggests her wanton wiles might hurt - not help - her professional prospects. Researchers at Tulane University polled MBA graduates to assess how sexy behavior on the job impacted women's career advancement. They found that women who wear revealing clothes, send flirty e-mails, cross their legs provocatively - among other teasing tactics - win fewer raises and promotions than their more reserved peers.Roughly half of the 164 women - ranging in age from mid-20's to 60 - copped to the occasional coy move (the hair flip, the across-the-table-lean), while the other half said they never engaged in such activity. The straight-laced professionals had higher representation in the $75,000-$100,000 income range, while the sassier subjects tended to earn less. The Tulane researchers broached the taboo subject of workplace sexuality so that data could dispel the kind of assumptions that might undermine women's careers. Donald Trump may urge his female apprentices to use sex appeal to secure advancement, but if we aspire to an environment in which competence counts more than come-hither looks, let's hope these new facts trump old fictions. And if you're looking for the fastest way up the corporate ladder, swap those stilettos for some more sensible shoes. | | | | | | | | | | | | | | | |  | |  Harvest Health
Benefits of Seasonal Plums
We all know that
prunes are an antioxidant Superfood - but we may forget that the dried fruit was once a ripe plum, with the same disease-fighting nutrients that have earned prunes their healthy acclaim.No wonder these smooth-skinned beauties earn a plum spot on the USDA's list of top twenty foods highest in total antioxidant capacity (TAC). They're loaded with anthocyanins - powerful antioxidants that combat the oxidation – the rust, if you will – of our cells and protect against the negative effects of aging and DNA degradation. Another phytochemical found in plums is chlorogenic acid, which blocks the formation of carcinogenic nitrosamines during digestion and may also reduce the risk of liver and colon cancers. Plums also provide an excellent source of vitamin C (helps promote a glowing complexion by stimulating collagen formation and skin cell turnover) as well as a good source of vitamin K (needed for blood clotting and maintaining bone health) - all for just 61 calories per two plum serving! Want a delicious way to harvest the health benefits of this late summer crop? Try our featured Superfood Recipe: Fresh Plum Tart, from The New American Plate, my current fave cookbook put out by our friends over at the American Institute for Cancer Research. Still hungering for more nutrient know-how? Check out "Just Plummy: Recipes and Research to Change Your Tune on Prunes" in the DNN archives. | | WHEAT GRASS CLAIMS HARD TO SWALLOW Spinach Juice Better than "Green Wonder"
Trying to keep track of all the health claims made on behalf of wheat grass is like trying to mow a lawn with a pair of nail clippers.
Wheat grass is esentially the sprout of the plant that will eventually grow into a shaft of wheat. Touted as "the green wonder," wheat grass has been said to cure cancer, stop hair from graying, prevent cavities, lower cholesterol, speed wound healing, aid digestion and even promote weight loss. Unfortunately, little scientific evidence exists to support such claims.
An exhaustive search of the scientific literature finds just two clinical studies conducted in the past three decades. One is an Israeli study examining wheat grass’ effects on ulcerative colitis - the other an Indian study on wheat grass’ effect on a rare genetic blood disorder. While both studies claim positive benefits, small sample sizes and, in one case, lack of placebo controls, undermine the integrity of their results.
Step beyond the high standards of peer reviewed scientific studies and into the open pasture of the worldwide web and you'll find plenty of on-line articles and internet sites braying the benefits of wheat grass. Sometimes the anti-cancer claims even cite academic research - but at root of all these references are really only two studies done in the 1970's.
The first was conducted at the Pauling Institute by Dr. Arthur Robinson, he found a decrease in squamous cell carcinoma lesions on mice fed a diet restricted to apples, pears, carrots, tomatoes, sunflower seeds, bananas – and wheat grass. There is no legitimate reason to attribute the reduction in cancerous activity to wheat grass alone. Why not to apples, or tomatoes – or one of the other items in the feed bowl?
The second study was conducted at the University of Texas by Dr. Chui-Nan Lai (who, for what it's worth, has since gone on to found the Lapis Lazuli Light organization "in the hope of spreading the seeds of total healing to the world.") Using wheat grass extract, Dr. Lai found anti-mutagenic effects on liver cancer cells in rats. Dr. Lai attributes the activity to the grass’ chlorophyll, but she herself concedes that "the wheat sprout was not unique...Two other sprouts, mung bean and lentil, demonstrated similar inhibitory activities."
Indeed. Chlorophyll - the compound that helps plants convert sunlight into energy - can be found in any green, growing plant. Even if we lend full credence to the preliminary research on chlorophyll’s antioxidant activity, our gram for gram comparison of wheat grass vs. spinach (see below) shows that spinach has more than twice the chlorophyll content of wheat grass.
Beyond chlorophyll, wheat grass is purportedly high in calcium (spinach has eight times as much), magnesium (spinach has six times as much), potassium (spinach has almost ten times as much), vitamin C (spinach has fifteen times as much), and vitamin A (spinach has 43 times as much). When we turn from well-researched nutrients to newer areas of nutrition investigation – like alkalinity – you’ll find our head-to-head comparison shows that spinach is as "alkaline" as wheat grass.
Bottom line: Unlike spinach, and other highly nutritious fruits and vegetables, wheat grass is not a Superfood – at least according to its nutrient profile and published scientific research. That said, the fact that the many health claims have yet to be scientifically verified, does not mean that they are false. There are many other fantastic claims floating about on the internet that also have yet to be refuted – but the absence of verification and refutation seems to us a thin reed, if you’ll pardon the pun – upon which to make one’s health choices.
The scientists at the Dole Nutrition Institute who have looked at this research have concluded that wheat grass is not something that they themselves would choose to consume, or feed to their families. There’s no evidence that it’s harmful, but its relatively high cost, bad taste and lower nutrient profile compared to other readily available fruits and vegetables suggest it’s a poor choice in rounding out a healthy diet. | | | | | | | | | | | | | | | | | | |  | |  SEASONS OF LIFE Nutrition Needs in the Golden Years
A crawling infant, a budding teenager, an expectant mother, a busy business person, a carefree retiree - each of these figures represents a season in the cycle of life. Our attitudes, energy levels and aspirations evolve as we pass through life's seasons, and many a proverb has remarked wryly on the passage. Less has been written specifically on how our nutrition needs change as we enter the golden years.
With September just around the corner, I thought to reflect on the autumn of life to let you and loved ones know the special nutrition needs of seniors. As we age we need fewer calories - about 10% less per decade from age 50 onward - but not necessarily fewer nutrients. If anything, as our body's own natural antioxidant systems begin to lose steam, we need to increase our intake of antioxidant-rich fruits and vegetables like artichokes, blackberries, blueberries, broccoli, Brussels sprouts, cranberries and dried plums. Because of this calorie-nutrient paradox, it's more important than ever to choose foods with care, opting for a nutrient dense diet and eschewing empty calorie snacks. Fiber, for example, is a macronutrient that all too many seniors get all too little of. In addition to lowering levels of "bad" cholesterol, fiber helps improve regularity at a time when gastrointestinal distress may become an issue. Top sources of healthy fiber include navy beans, oats, raspberries, oranges and green peas. Protein is another marquee macronutrient elders need - with 60% failing to consume adequate amounts. Since the body's ability to absorb Vitamin B12 declines with age, choose salmon as a two-for-one protein/B12 source. Bonus: salmon, sardines, albacore and flounder are good sources of omega-3 - "healthy" fats that help boost memory power. Other nutrients for your noggin' include niacin. In a four-year study of 800 seniors, those with the highest intake of niacin - also known as B3 - had an 80% lower risk of developing Alzheimer's. Niacin sources include Portobello and button mushrooms, red potatoes, and once again, salmon, making it an all-around Superfood for seniors. Still hungering for more "food for thought"? Onions and apples are loaded with quercetin - an antioxidant that may be even more powerful than vitamin C when it comes to preserving brain cells. The anthocyanins found in berries, grapes and cherries also maintain mental acumen. Tufts researchers found middle-aged rats fed a berry-rich diet performed tasks as well as much younger subjects. Of course, what's acuity without agility? Help reduce the risk and alleviate symptoms of joint pain by losing any excess weight: a mere 10 pound weight loss can reduce knee stress by 40-80 pounds. Those same fruits and vegetables that help you manage your calorie budget can also reduce your risk of rheumatoid arthritis, according to Harvard researchers. Specific foods for joint health include cherries and pineapple - both of which contain compounds that may inhibit inflammation. What to watch out for: diminished sense of taste and smell may incline you to coating your food with salt at the precise time when blood pressure concerns should suggest limiting sodium intake. Instead of reaching for the salt shaker, try herbs and spices to add extra flavor. Bonus: tumeric - a compound in curry - can serve as another weapon in your anti-Alzheimer's arsenal. You may also find you feel less thirsty as you get older - but dehydration could lead to constipation, as well as increased risk of cardiac events. Finally, don't let yet advancing years become an excuse for sitting on the sidelines. Researchers at UCSF found that for every mile elderly women walk daily, the risk of cognitive decline dropped by 13%. Such aerobic exercise also improves heart function, while adding strength training can boost your metabolism, build bone density and even lift your libido! All in all, research suggests that those over 65 who exercise at least once a week have a 40% lower risk of premature death than their less active peers. So get out there, discover new activities, and try new foods. By whetting your appetite for the unexplored you may be lengthening - and enriching - your life in more ways than one. Animal research found that inquisitive, intrepid rats lived up to 25% longer than more reticent rodents. If curiosity saved the rat, it might lead you to discovering new healthful horizons as well. | | | | | | | | | | | | | | | | | | | | | | |  |  | | | FRESH PLUM TART Recipe courtesy of The New American Plate Cookbook , from the American Institute for Cancer Research (AICR)."This sumptuous yet simple dessert is easy to make for a casual meal, yet sophisticated enough to follow a fancy dinner. "The sweet-tart taste of the delectable black plums is accentuated with a brown-sugar glaze." 1 prepared whole-wheat pie crust for a 9-inch regular pie pan or tart pan (or see the New American Plate Pie Crust recipe below) 10 large black plums 1 cup finely ground low-fat vanilla wafers, animal crackers, or biscotti 1/4 cup packed light brown sugar - Line the pan with the pastry crust. Trim the excess crust from the crimped edges and prick the bottom with a fork. Refrigerate the crust for 30 minutes or until cold. - Preheat the oven to 425 degrees. - Cut the plums in half and discard the pits. Sprinkle the cookie crumbs evenly over the bottom of the chilled crust. Line the sides of the pan with the plum halves so they stand straight up, with the cut side facing toward the center. The sides of plums should touch each other. Add a second row of plum halves, allowing the outside row of plums to help prop up the second row. Continue filling the pan with the remaining plum halves. Sprinkle the brown sugar evenly over the top of the plums. - Bake for 15 minutes. Reduce the oven heat to 350 degrees and bake for an additional 1 hour 15 minutes to 1 hour 30 minutes, or until the plums are soft. Let the tart cool on the rack to room temperature before serving. - Makes 10 servings. Per serving: 210 calories, 7g total fat (1g saturated fat), 36g carbohydrates, 3g protein, 2g dietary fiber, 57mg sodium. | | | NEW AMERICAN PLATE PIE CRUST "Unlike many pie crusts, this one uses some whole-wheat flour (for extra nutrients and dietary fiber) and contains no trans fats, which are found in margarine, shortening and any product that contains partially hydrogenated vegetable oil. You can use this crust recipe for any dessert pie; for a non-dessert vegetable or quiche filling, omit the powdered sugar. Makes a 9-inch pie crust, or 10 servings." 1/4 cup whole-wheat flour
3/4 cup unbleached all-purpose flour
1 tablespoon powdered sugar
1/8 teaspoon salt
1 tablespoon butter (chilled)
3 tablespoons canola oil
1 to 2 tablespoons ice water
- In a food processor, combine the whole-wheat flour, all-purpose flour, sugar and salt. Pulse for a few seconds to combine. (The dough can also be made by hand. In a medium bowl, mix the dry ingredients with a spoon, then use a fork or pastry blender to mix in the remaining ingredients.) Add the butter and canola oil. Pulse again until the ingredients are well combined and the mixture resembles crumbs. With the food processor running, add the ice water, beginning with 1 tablespoon and adding more, one teaspoon at a time, until the dough starts to come together. Gather the dough into a ball and let it rest for a few minutes.
- This dough is softer and more delicate than traditional doughs, so care should be taken to handle it lightly and not overwork it. - Lightly flour a sheet of waxed paper large enough to roll out the dough. Press the dough into a flattened disk. Cover the dough with another sheet of floured waxed paper. Using a rolling pin, roll the dough out into a circle about 12-inches across. Remove the top sheet of waxed paper. Lift the bottom sheet and turn it over a 9-inch pie plate so that the dough falls into the pan. Peel away the waxed paper and gently press the dough into the pan, starting with the bottom, then the sides, pressing out any visible air bubbles. - Crimp the edges by pinching between your thumb and forefinger, trimming any excess dough. (The excess dough can be used to patch any edges that require extra dough.) - Refrigerate the dough while you prepare the filling. The dough can be covered and refrigerated overnight or can be tightly wrapped and frozen for up to 1 month. Per serving: 93 calories, 5g total fat (1g saturated fat), 10g carbohydrates, 1g protein, less than 1g dietary fiber, 41mg sodium. To sign up for free weekly recipes via e-mail, go to www.aicr.org. | | | | | | | | | | | | | | | | | | | | | |  |  | | | PRUNE SWOON
Want to avoid looking like a prune? Try applying one to your face. So says prolific natural beauty guru Janet Cox, author of
Natural Beauty from the Garden, Natural Beauty for All Seasons and Natural Beauty at Home. She's lent us this quick and easy recipe for an antioxidant-rich facial you can whip up right in your kitchen. Dried Plum Mask Courtesy of Janice Cox Yield: 2 ounces, enough for 1-2 facial masks "Plums are full of natural sugar and vitamins that act as skin soothers - especially well suited for stressed or sensitive skin. Mix up this easy facial mask to treat and hydrate a dull complexion - it is also a great way to relax! Dried plums are easy to find at your local grocery store." Ingredients: 3-4 dried plums (prunes) 1 teaspoon honey 1/4 cup warm water Directions: Combine all ingredients in a blender and process until smooth. Massage the mixture onto clean skin and let sit for 15 to 20 minutes then rinse with warm water and pat your skin dry. | | | | | | | | | | | | | | | | | | | | | | | | |  | | Healthy Lifestyle | | Last Issue: Treasured Trait In the last DNN we asked readers to identify their best internal asset. Comedy - and kindness - were by far the most common picks, with a quarter of readers positing a "sense of humor" as their strong suit, and 22% telling us "compassion" was their most esteemed attribute.
15% said they were "loyal" (and indeed, loyal readers you are). Reason and faith tied for fourth place: 11% chose "spirituality," and another 11% chose "intelligence" as their foundation. 9% said perseverance was their saving grace, while a mere 7% chose honesty (which kind of makes me wonder whether the rest of you were telling the truth!).
This Issue: Healthy Lifestyle
A recent Michigan State University study concluded rather dismally that only 3% of Americans lead a "healthy" lifestyle as measured by four parameters that, if followed, would greatly reduce the prevalence of diabetes, heart disease and cancer.
Those four factors are familiar: 1) don't smoke, 2) maintain a healthy weight, 3) eat five or more daily servings of fruit and vegetables, 4) get at least 30 minutes of exercise 5 times a week.
What about you? Let's see how DNN readers do on putting their nutrition and fitness knowledge into healthy practice.
Do you smoke? | |
| | Do you exercise for at least 30 minutes, 5 days a week? | |
| | Do you eat five or more servings of fruit and vegetables a day? | |
| | Do you need to lose a few pounds? | |
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