SLAVE TO SUGAR

Sweets More Addictive Than Dope

Having a hard time cutting back on sweets? New research may explain why: Sugar is possibly even more addictive than cocaine. University of Bordeaux researchers monitored 43 rats given a choice of sugar water or cocaine and found 94% preferred the sweet stuff.  

The rodents also demonstrated an overwhelming preference for saccharine, indicating taste (vs. calories) as the driving force and suggesting that artificial sweeteners may be just as addictive as sugar. Increasing the dope dosage did nothing to deter the sweet-addled test subjects. Even more astounding is that when cocaine-addicted rodents were deprived of drugs for 10 days, they still chose the sugar high over a drug fix. 

Sugar consumption may elevate levels of the brain chemical dopamine, which in turn intensifies cravings for sweets, thus perpetuating an addictive cycle.

Obesity is not the only result of excessive sugar consumption -- sugar itself can damage your arteries and your skin. 

Bonus: Vigorous exercise will not only help you burn more calories and extend your lifespan -- it can also help tame your sweet tooth.

BIKERS' BONES

Cyclists at Increased Risk of Osteopenia

It's hard to beat bicycling as a vigorous form of aerobic exercise that protects the heart, promotes longevity, elevates mood, lowers breast cancer and Parkinson's risk. But, for all its benefits, cycling may leave your bones vulnerable to osteopenia, according to a new study from the University of Missouri.

Researchers tested the bone mineral density of 27 cyclists and 19 runners ranging in age from 20 to 59. While one might expect both groups of athletes to have hardy bones, it turned out that 63% of the cyclists had osteopenia (lower than normal bone density) compared to 19% of the runners.  Osteopenia was not confined to the older study subjects -- several cyclists in their 20s and 30s were already experiencing significant bone loss. Unlike cycling, jumping rope, lifting weights, playing contact sports like soccer or volleyball -- all provide bone-building impact, which signals bone cells to increase in mass.

Diet also plays a major role in keeping bones strong. Choose Superfoods for the Bones, like broccoli and arugula, and other foods that contain a full complement of bone-nourishing nutrients. Don't overlook the importance of prebiotic fiber -- found in bananas, artichokes, leeks, asparagus and onions -- which boosts calcium absorption. Keep in mind that if vigorous exercise is causing profuse perspiration, you're losing calcium in addition to excess sodium through your sweat. Rely on food sources over supplements to replenish calcium stores -- you'll end up with more mineral in your bones, and less risk to your health.

Bonus: Not only will a varied exercise routine build stronger bones, it also reduces your later risk of dementia.

OBESITY & PSORIASIS

Nearly Triple Incidence Among Obese

A near triple incidence of psoriasis among clinically obese women has researchers, well, scratching their heads about the link between flab and flakes.

In a Harvard study published in the Archives of Internal Medicine, an analysis of data for 78,626 women from the Nurses' Health Study II revealed that, compared to normal weight women, those with a body mass index (BMI) of at least 35 had nearly three times the risk of psoriasis. Obesity starts at a BMI of 30. Clinical obesity begins at a BMI of 35, which would be equivalent to 191 pounds on a 5'2" frame. Input your height and weight into our BMI calculator or print out our chart to figure out your number.

Roughly 7.5 million Americans are afflicted with psoriasis, the non-contagious skin condition often characterized by inflamed, scaly lesions on the elbows, knees and scalp. Though psoriasis is primarily a genetic condition, this new research suggests obesity may be a risk factor. Fat tissue triggers the body's inflammatory response, and obesity increases the risk of other skin and joint ailments. A diet rich in fruit and vegetables will not only help you manage your weight, it provides the nutrients needed for a glowing complexion. In particular, choose Superfoods for your Skin -- like cantaloupe, butternut squash, spinach, papaya and red bell pepper.

Bonus: Watch renowned dermatologist Dr. Howard Murad talk about the link between diet and skin health by visiting Dole TV, where you'll find over 42 health, wellness and cooking videos.

STRAWBERRIES FIGHT CANCER

Halts Growth of Colon, Prostate Cancer Cells

Just in time for May's "National Strawberry Month," scientists add "anti-cancer" to the long list of strawberry health benefits. We already celebrate the luscious red berry as an Antioxidant, Heart and Brain Superfood. A new study from UCLA suggests another superpower: Strawberry extracts halted cancer cell growth in lab trials. 

Researchers credit the anthocyanins in the strawberry samples for suppressing proliferation of colon, prostate, and oral cancer cell cultures. Anthocyanins are the antioxidant compounds which lend vivid vermillion and violet hues to berries, grapes and even red cabbage. Anthocyanins are believed responsible for the heart and brain-health benefits of red wine and blueberries respectively. 

In addition to anthocyanins, strawberries are also the top berry source of the antioxidant quercetin, which may help prevent Alzheimer's by protecting brain cells from oxidation. Tufts researchers found that strawberry-supplemented diets slowed and even reversed brain decline in animal studies.  Another strawberry compound -- C3G -- could help with weight management by regulating appetite and increasing fat-burning. Just one cup of strawberries provides an excellent source of manganese, a good source of fiber, and 150% of your daily vitamin C -- all for a mere 166 calories a cup.

In addition to Dole fresh strawberries, Dole frozen strawberries -- both whole and sliced -- provide a convenient way to enjoy this berry's bevy of health benefits, as in this issue's Featured Superfood Recipe, our Fruity Smoothie.

DNN WINS AWARD

Recognized by Web Marketing Association

For two decades, the Web Marketing Association (WMA) has been setting standards for Internet communications and web development. They continued that tradition by awarding the Dole Nutrition News (DNN) their "International Advertising Competition Award for Outstanding Achievement in Internet Advertising - Best Food Industry On-line Newsletter Award."

"The Dole Nutrition News is really more than an on-line newsletter," said Ben Sussman, the Dole Nutrition Institute's Manager of Marketing and Business Development. "It's an in-depth nutrition resource, with nearly 600 articles covering health, diet, and fitness, enjoyed by 1.4 million subscribers."

Among the DNN's many resources, readers can pose their nutrition questions directly to a registered dietitian via a partnership with the American Institute for Cancer Research. Parents, teachers and kids will find fun games and learning resources on our award-winning children's website, www.dolesuperkids.com.

GLUTEN FREE, NUTRIENT RICH

Don't Skip Nutrients When Skipping Grains

A few years ago, "gluten" might have sounded like something you flexed at the gym, but these days nearly everyone knows going "gluten-free" means avoiding certain grains such as wheat, rye and barley. Two million Americans are affected by gluten intolerance, a health condition highlighted with May's "National Celiac Disease Awareness Month." Among celiac sufferers, the protein gluten triggers an autoimmune response which can damage the small intestine.

Adopting a gluten-free diet remains the most effective therapy for celiac disease, whose symptoms vary from gastrointestinal distress to nutrient deficiencies. But does the avoidance of certain grain products come at a nutritional cost? After all, concerns about possible nutrient shortfalls were behind the USDA's recommendation of three servings of whole grains a day and the mandated fortification of grain products. 

Fortunately, all of the nutrients derived from whole and refined grain products are readily (and sometimes more healthfully) available in whole foods. The USDA’s 2005 Dietary Guidelines for Americans focuses on the following nutrients as the rationale for their recommendation of three servings of whole grains daily: fiber, folate, thiamin, riboflavin, niacin and iron. Half of Americans already fail to get enough fiber, while the other nutrients are usually derived from fortified grains. So, if you're going gluten-free, it's important to cover your dietary bases with the sources indicated.

Bonus: Curious about the nutrition trade-off between whole grain pasta and the regular kind? Read "Pasta-Bilities."

FRUIT, VEGGIES RAISE TEST SCORES

More Passing Grades with More Produce

Want to help your child improve test scores? Try serving up more fruit and vegetables -- and cutting back on the fatty snacks! Such is the conclusion of a Canadian study in which those children with the highest fruit and vegetable intake were found to be 60% more likely to pass standard literacy tests, while those with the highest fat intake had a 43% higher chance of failing. 

The University of Alberta study analyzed the diets of nearly 5,000 5th graders measuring their intake of healthy foods such as fruits, vegetables and grains -- as well as junk food, salt and saturated fat. The dietary data was later compared to children's performance on the Elementary Literary Assessment Test. The results: Those who flunked their dietary requirements were far less likely to pass basic literacy exams, while those who ate the most fruit and vegetables performed at a significantly higher level than those with lower intakes.

Consistent research links higher fruit and vegetable intake with lower incidence of childhood obesity. Unfortunately, more than half of kids don't eat fruit on any given day, leaving them vulnerable to higher blood pressure, weaker bones, respiratory problems and recurrent abdominal pain. While our Healthy Kids brochure includes plenty of tips on improving your child's diet, one sure bet is to convene more family meals, which tend to have 50% more fruit and vegetables than those meals consumed apart. 

Bonus: There's another way to boost your child's health and academic performance at the same time -- with exercise!  A University of Illinois study found that kids who lagged in physical assessments also did poorly on achievement tests.