 | |  LOWER WEIGHT, BETTER ODDS
Excess Pounds Affect Breast Cancer Survival
With October's Breast Cancer Awareness Month upon us, we thought we'd share some empowering news: women who control their weight improve their odds of surviving breast cancer. Many women are already aware that being overweight raises the risk of developing breast cancer in the first place, as reported in previous DNNs. Now, new Harvard research has found that those extra pounds may also lower survival rates as well. Researchers examined data from 5,204 women from the Nurses’ Health Study over a 24-year period and found that nonsmoking women who were overweight or obese at the time of diagnosis were about twice as likely to die of the disease compared to their leaner peers. Researchers speculate that fat tissue produces a small amount of estrogen, which in turn can speed the growth of some types of breast tumors. The good news is that weight management – unlike family history – is a risk factor within women's control. As covered in a previous DNN, exercise is another means women can employ to overcome breast cancer. Maintaining a healthy weight means making careful food choices. The anti-cancer superfoods listed below are not only low in calories, they're packed with powerful nutrients pinpointed as having possible anti-breast cancer effects. Cauliflower: Contains compounds that may suppress breast cancer cell growth and even promote cancer cell death, according to Italian researchers. Cabbage: Many previous studies have shown that indole-3-carbinol (I3C), abundant in cabbage, may reduce levels of harmful estrogens that can promote cancer growth in hormone-sensitive cells, such as breast cells. Apple: A study from Cornell University found that some breast cancer tumors were reduced in rats fed what for humans would be the equivalent of just one apple a day. Broccoli: Contains compounds that may disrupt the growth of breast cancer cells. Cranberries: Canadian researchers found that the regular consumption of cranberry products inhibited the development of breast cancer in mice. Tomatoes: Israeli researchers found the synergistic combination of tomato phytonutrients may suppress breast cancer cell growth.  | | EXERCISE HARDER, LIVE LONGER
Fitness Levels Linked to Longevity By now, most folks know that heart health requires regular exercise (even if they don't translate this knowledge into action). New research suggests just how much exertion is needed to reap the benefits. Researchers from Rush University examined the exercise stress tests of over 5,000 women and found that those whose exercise capacity was less than 85 percent of their age-specific maximum were twice as likely to die of any cause during the eight year study. This means that the more you are able to exercise (e.g. the longer and faster you can jog), the longer you are likely to live. Fortunately, exercise capacity is something you can improve, managing your weight and building strength and endurance over time. Exercise capacity was gauged by how much oxygen the body metabolized (a measurement called MET). While fitness buffs may be able to tell when they're "in the zone," either by measuring heart-rate or through an intuitive understanding of their own limits, others may want to consult the age-specific target MET guide below. 
While the idea of improving fitness for a longer life is hardly new, this is the first study to establish age-specific exercise guidelines for women. "That's important because we've never known about women. Everything has been done with men," emphasized study lead Dr. Martha Gulati. What's more, as mentioned in a previous DNN, nearly half of adult women under 50 say they never engage in vigorous physical exercise. This research demonstrates that to cut the risk of premature death, women need to step up their exertion levels. If you need some extra help to increase your intensity, try working out with a trainer. Finally, while the new dietary guidelines suggest at least 30 minutes of exercise most days of the week, the National Weight Registry has determined that dieters most likely to maintain significant weight losses exercise an hour most days of the week. | | HEALTH: THE NEW WEALTH
Fitness Predicts Happiness Better than Finances Can money buy happiness? A new study sheds light on this age-old question, and the answer might surprise you. Researchers from Pennsylvania State and Harvard University looked at several factors – including physical health, income, education, and marital status – to determine what was the biggest predictor of happiness. Out of a survey of over 16,000 men and women, those who rated themselves happiest also happened to be those most likely to enjoy excellent physical health. Wealth came in a close second, but here, the factor was not so much absolute wealth as relative financial status. In other words, having money did help generate jollity, but having more (or less) than one's peers was an even more precise predictor of how folks felt. If "keeping up with the Joneses" is what it takes to keep smiling, researchers warned this could lead to a vicious cycle "where individuals consume more and more just to maintain a constant level of happiness." Bottom line: Start your pursuit of happiness by taking steps to improve your diet, manage your weight and increase physical fitness – and try not to let what others have affect how you feel. | | | | | | | | | | | | | | | |  | |  ULTIMATE APPLE
Red Delicious Has Bushel of Benefits
Fall's seasonal favorite – the apple – comes in a range of varieties, each as vibrant, robust and distinct as the different colors in an autumn landscape. While all apples are bursting with healthy nutrients, Canadian researchers recently set out to investigate whether one variety comes out on top in terms of antioxidant activity.After comparing seven commonly available varieties – including Cortland, Golden Delicious and McIntosh – they learned that Red Delicious apples had the highest amount of antioxidant polyphenols (compounds which help to defend your DNA by neutralizing free radicals). This study supports previous USDA research, which found that while two other apple varieties – Granny Smith and Gala – rank in the top 20 food sources of antioxidants, Red Delicious comes out on top (happily for consumer health, it comes out on top in U.S. sales too).One particular antioxidant polyphenol – quercetin – has been previously profiled in this space for demonstrated benefits, including: reduced risk of heart disease, Alzheimer's , prostatitis, and a variety of cancers (such as prostate, breast and lung cancer). In addition, the study found two other polyphenols – procyanidin B2 and epicatechin – which, though lesser known, were largely responsible for overall antioxidant activity. But put down that peeler because these protective polyphenols were five times higher in the apple skin than in the flesh. Bonus: In addition to antioxidants, one medium apple (154g), provides an excellent source of hunger-fighting, heart-healthy fiber for only 80 calories. Bottom Line: While all apples are good for you, Red Delicious apples pack the biggest antioxidant punch. | | MILK ILK
How Dairy vs. Alternative Milks Match Up We were weaned on it and raised with it. No wonder the taste for milk remains with many of us as adults – even while we may have developed other reasons, ranging from lactose intolerance to personal conviction, for wanting more choices. The market has responded, not only with the different kinds of dairy milk – from fat-free to organic – but with soy, rice, almond and other milk alternatives derived from plant sources. While taste remains a driving factor, health and nutrition concerns also play a role. In order to help you make the choice that's best for you, we did some investigating and assembled the following chart outlining how the different cartons compare on calories, calcium, key nutrients, fat content and more. We also provide some answers to frequently asked questions. 
The calcium question: Do milk alternatives provide enough? You can get plenty of calcium from nondairy milk – as long as you don't mind fortification. As you can see from the above chart, soy, rice and almond milk are among those that fortify with calcium. Some milk alternatives also fortify with vitamin B12, riboflavin and even phosphorus to match or exceed what comes naturally with dairy – but then again, even dairy milk is fortified with vitamins A and D. Another consideration on calcium: Some research suggests that the calcium from soy milk is absorbed only 75 percent as efficiently as the calcium found in dairy milk. Though by providing 30 percent of your daily calcium needs per one cup (240ml) serving, soy milk still contains a healthy dose of this bone-healthy mineral.What about reports linking calcium to weight loss? As reported in a previous DNN , researchers from the University of Tennessee found that high calcium and especially high-dairy diets can enhance weight loss among obese individuals already following a low-calorie regimen. However, as the chart above shows, calcium can come from many sources and it is important to choose healthy ones low in calories and fat if weight maintenance is your concern. Which provides the most protein? Dairy does a little better than the alternatives. For example, low-fat dairy provides 8 grams to light soy's 6 grams, while rice and almond milk have just 1 gram of protein apiece. Both dairy and soy milk are complete protein sources, containing all of the essential amino acids you need to build muscle. But according to the FDA, soy protein as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. What about fat and cholesterol? Despite its old-time reputation as being the perfect food, milk – at least in its unadulterated "whole" state – is extremely high in fat. In fact, 49 percent of whole milk's calories come from fat. Reduced-fat (2 percent) milk isn't much better, with 35 percent of its calories coming from fat. Worse, most of this fat is saturated, the kind that clogs your arteries. A cup of low-fat (1 percent) milk gets only 23 percent of its calories from fat, while skim milk (also called nonfat or fat-free) is the ultimate, with virtually no fat. Dairy milk contains significant quantities of dietary cholesterol (though nonfat has just 5 mg), while all of the milk alternatives are cholesterol free. Are nondairy alternatives suitable for cooking? Yes, each of the nondairy options can serve as a milk substitute in almost any recipe. Click here to learn tips for cooking with your favorite milk alternative. What about taste? Taste preferences vary from person to person, but here's how we rated them in our own in-house survey. "Milk" Taste Test Results | Product Average Score (10 being the best possible taste) | Almond Milk 5 | Soy Milk 5.9 | Soy Milk, Light 5.9 | Rice Milk 3.6 | Milk, Low-fat 6.2 | Milk, Fat-free 5.8 |
What about price? While milk prices vary for a variety of reasons, including manufacturer and type (i.e. fat-free, vanilla, organic, etc.), we called our local grocery store to get an idea of the differences. Dairy milk ranged from $2.50-$2.80 per ½ gallon, soy and rice milks were as much as a dollar more, while almond milk was most expensive, at $3.60 per ½ gallon. Note: While milk alternatives are popular with many adults and children, none of these beverages should be used to replace infant formulas or breast milk; they are not suitable for use by infants as a main food since they do not resemble breastmilk or infant formula in composition. Bottom Line: For those looking for nondairy options, milk alternatives can be a healthy choice. For dairy diehards, nonfat milk is the best. | | DUD DOSE
Glucosamine Supplements Found Ineffective The recent safety scandal over Vioxx and similar drugs has some joint sufferers turning to so-called natural alternatives. Glucosamine (an amino sugar commonly derived from shrimp shells) is the current favorite, and can be found in 48 percent of joint health supplements launched in the US over the last five years. But does it work? New research from Tufts New England Medical Center found that while glucosamine has been shown to be one of the most effective ingredients for promoting joint health and relieving pain, commercial supplements may contain too little to do any good – while the safety of larger doses remains uncertain. The study looked at 18 patients with osteoarthritis who took 1500mg of commercially-available glucosamine sulfate and found that the maximum level of glucosamine detected in the blood was a mere 11.5 micromoles – about a tenth of the 100 micromoles-plus used in lab experiments. So just take more glucosamine? Bad idea – since the biological effects of larger doses are still under investigation. This cold water cast on another "hot" supplement reminds us of the problems of relying heavily on supplements to meet nutrient needs. A dietary approach to maintaining joint health might include the following superfoods: Pineapples: Contain the anti-inflammatory enzyme bromelain. British researchers looked at ten studies examining bromelain’s effects on osteoarthritis of the knee and found significant relief of pain and swelling. As a proteolytic enzyme, research also shows bromelain acts to "clean up" dead cells after injury or joint stress, thereby helping to restore normal function. Cherries: Contain compounds that reduce inflammation and may prevent gout (an inflammatory form of arthritis). Broccoli: Contains sulphoraphane, which, as discussed in a previous DNN, triggers your body's own antioxidant defenses. New research suggests this process may block inflammatory COX-2 enzymes. | | | | | | | | | | | | | | | | |  | |  TOP FIVE TO FIGHT PROSTATE CANCER
Foods That Should Be on Every Man's Plate
According to the American Cancer Society (ACS), prostate cancer is the most common cancer (excluding skin cancers) and the second leading cause of cancer death among American men (the first is lung cancer). The ACS estimates that during 2005 about 232,090 new cases of prostate cancer will be diagnosed and 30,350 men in the U.S. will die of the disease. But with proper diet, exercise and early detection, there is hope. Like Mike Milken (featured in last issue’s Director’s Corner) a little over 1.8 million men in the United States have beaten this disease. Research has identified protective compounds in certain foods that can help protect prostate health. Here’s our list of the top five foods to fight prostate cancer risk. 1. Anti-tumor Tomatoes: A recent University of California at San Francisco (UCSF) study revealed that men who ate at least two servings of tomato sauce a week were 28 percent less likely to develop prostate cancer. Tomatoes, especially cooked tomatoes, are a top source of lycopene, a potent antioxidant that helps protect against the cell damage that leads to tumor growth. Bonus: As discussed in a previous DNN, lycopene may help men recovering from prostate cancer as well. Other sources of lycopene include watermelon, red bell peppers, pink/red grapefruit and pink-fleshed guava. 2. Embrace Onion Breath: Researchers at the National Cancer Institute found that a diet with lots of vegetables from the allium food group – which includes garlic, shallots and onions – may reduce the risk of prostate cancer by as much as 50 percent. 3. Veg Out: Cruciferous vegetables such as broccoli, cabbage and Brussels sprouts supply indole-3-carbinol, a phytonutrient that studies show inhibits tumor growth and may protect against prostate cancer. Bonus: Yet another cruciferous compound (Diindolylmethane) could inhibit the growth of human prostate cancer cells, according to research from the University of California at Berkeley. Investigators believe the compound is the first plant-derived chemical to act as an anti-androgen (androgens are male hormones). 4. Go Nuts: Just a couple of Brazil nuts provides about 140 mcg of selenium, a trace mineral that may suppress prostate cancer growth. One University of Arizona study of 974 men compared those who took 200 micrograms of selenium with a placebo-control group and found that the selenium-takers developed 63 percent fewer cases of prostate cancer. Other top sources of selenium include portobello mushrooms, cod, tuna and salmon. 5. Savor Spinach: Japanese researchers found that neoxanthin, a carotenoid abundant in spinach, inhibited the proliferation of human prostate cancer cells. This adds to existing evidence of spinach’s protective benefits against prostate cancer.
| | | | | | | | | | | | | | | | | | | | | | |  |  | | | CRAN-APPLE CRISP Prep: 20 min.
Bake: 45 min.
Servings: 6 4 DOLE Red Apples, cored and sliced
1½ cups DOLE Fresh Cranberries
1 cup DOLE Seedless Raisins
? cup DOLE Pineapple Orange Juice
½ cup packed brown sugar, divided
1½ teaspoon ground cinnamon, divided
½ teaspoon ground nutmeg, divided
¼ cup granulated sucralose sweetener or sugar
¼ cup quick-cooking or old-fashioned oats
¼ cup whole wheat flour
¼ cup soy butter*, cut into small pieces
¼ cup chopped almonds, toasted PREHEAT oven to 350°F.
COMBINE Apples, cranberries, raisins, juice, ¼ cup brown sugar, 1 teaspoon cinnamon and ¼ teaspoon nutmeg in 9-by-9-inch baking dish coated with vegetable cooking spray.
BLEND remaining ¼ cup brown sugar, sweetener, oats, flour and remaining ½ teaspoon cinnamon and ¼ teaspoon nutmeg.
CUT in soy butter with pastry blender or two knives until mixture is crumbly. Mix in almonds and sprinkle over fruit.
BAKE 45 minutes or until topping is brown. Cool slightly and serve topped with fat-free frozen yogurt, if desired. *Although soy butter is a healthier option margarine/butter may be substituted. Per Serving: 348 calories, 11 g fat (3 g sat.), 0 mg cholesterol, 100 mg sodium, 65 g carbohydrate (7 g dietary fiber, 35 g sugars), 3 g protein, 9% vitamin A, 14% vitamin C, 8% calcium, 9% iron, 11% potassium, 3% folate | | | | | | | | | | | | | | | | | | | | | | | | |  |  | | | APPLE PECTIN TONER Courtesy of Janice Cox, author of Natural Beauty for All Seasons "For centuries, apples have been an integral part of our lives as a basic food source and beauty ingredient. Apple pectin is a natural thickener and is often used in recipes as an alternative to gelatin. When applied as a facial toner; pectin is soothing and refreshing for all skin types." 1 apple, cut up with peel, seeds removed (The color of the peel will give the toner a hint of color; red apples create a pretty pink toner.)
½ cup water
¼ cup witch hazel "Place the cut-up apple in a small saucepan with the water. Bring to a boil and remove from the heat. Allow the mixture to cool completely, then strain out the apple chunks. Stir in the witch hazel and pour into a clean container. To use: Spray or apply to skin using a clean cotton ball." Yield: 6 ounces | | | | | | | | | | | | | | | | | | | | | | |  | | | | | | Eat More Weigh Less Pound for pound, fruits and vegetables have fewer calories than other food groups | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | 
 | |  | | | Last Issue:
CHILDHOOD OBESITY Nearly 250 readers responded to our last Dole Poll regarding measures that might help to prevent childhood obesity. A full third of respondents said that re-instituting physical education was the key, while 26% said stop marketing junk food to kids. Fewer – 20% – wanted an outright ban on junk food from schools, while 8% wanted more fruits and vegetables available in schools. 13% picked educating children and parents about the dangers of obesity and importance of proper nutrition. How about all of the above! This Issue:
BREAST CANCER IQ Our lead item in this issue’s Diet Center is aimed at raising breast cancer awareness, in keeping with October’s health focus. How high is your health intelligence quotient when it comes to breast cancer risk? Test yourself and tune in next issue for answers. 
What are a woman's chances of developing breast cancer over the course of her life? | |
| | What percentage of woman diagnosed with cancer are under 45 years old? | |
| | The following raises your risk of breast cancer: | |
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