03-30-12

Health officials routinely advise people to eat plenty of fresh fruits and vegetables but British and U.S. researchers say oranges may help reduce stroke risk.

Aedin Cassidy at the University of East Anglia in England and colleagues at Harvard School of Medicine analyzed data on the risk of stroke in almost 70,000 U.S. nurses. They looked at what the nurses ate, especially forms of flavonoids, found in plants.

“Citrus flavonoids, called flavanones, seemed to be associated with a reduction in risk,” Cassidy said in a statement. “Our data suggest that if you eat more citrus fruit, it may modestly reduce your risk of stroke.”

Cassidy said more research is needed and people should check with their doctor if they are taking any medications.

The Harvard Medical School Health Guide warned grapefruit and grapefruit juice are healthful, providing vitamin C, potassium, dietary fiber and other nutrients, but can also interact with dozens of medications.

“Doctors are not sure which of the hundreds of chemicals in grapefruit are responsible, but the leading candidate is furanocoumarin. It is also found in Seville (sour) oranges and tangelos; although these fruits have not been studied in detail, the guidelines for grapefruit should apply to them as well,” the guide said. “Grapefruit’s culprit chemical does not interact directly with medications, it binds to an enzyme in the intestinal tract known as CYP3A4, which reduces the absorption of certain medications.”

A variety of medications can be boosted by grapefruit, including calcium channel blockers for high blood pressure, angina; statins for high cholesterol; immunosuppressants to prevent rejection of transplanted organs; and benzodiazepines for anxiety and insomnia, the guide said.

Copyright United Press International 2012

04-02-12

Hearing loss, already linked to dementia and other health ills, is also associated with an increased risk of falling, U.S. researchers said.

Dr. Frank Lin of Johns Hopkins University School of Medicine and the Bloomberg School of Public Health, and a colleague, Dr. Luigi Ferrucci of the National Institute on Aging, used data from the 2001 to 2004 cycles of the National Health and Nutrition Examination Survey to arrive at their findings. The research program has periodically gathered health data from thousands of Americans since 1971.

From 2001 to 2004, 2,017 study participants ages 40-69 had their hearing tested and answered questions about whether they had fallen in the previous year.

Researchers also collected demographic information, including age, sex and race, and tested participants’ vestibular function — a measure of how well they kept their balance.

The study, published in the Archives of Internal Medicine, found people with a 25-decibel hearing loss — classified as mild hearing loss — were nearly three times more likely to have a history of falling. Every additional 10 decibels of hearing loss increased the chances of falling by 1.4-fold.

The finding held true, even when researchers accounted for other factors linked with falling, including age, sex, race, cardiovascular disease and vestibular function.

Copyright United Press International 2012

03-30-12

As we wind down National Nutrition Month, this question from a reader deserves attention:

“Please help me. My husband and I are trying to do a “no-sugar” (diet) but we are confused. Everything we eat has sugar in it. Is it OK to eat natural sugar when we are trying to do no sugar? Like the plain Greek yogurt has sugar, so do we NOT eat it or is this OK? And we eat the Ezekiel bread which also has sugar. Is this OK? It seems like everything has sugar. When they mean no sugar are they saying no added sugar or refined sugar or just stop eating yogurts and fruit? Very confusing. Thank you. – Rubie G.

Dear Rubie,

Very confusing indeed.  

Sugar is the energy plants produce from being exposed to the sun. So “natural” sugar usually refers to sugar as it comes directly from nature. For example, sucrose (a two-part sugar made of one part glucose and one part fructose) is found naturally in sugar beets and sugar cane and other fruits, vegetables and grains. Fructose is the primary sugar in fruit, honey and agave.

Lactose is the natural sugar in milk and yogurt. (Yes, I know cows are not plants. Cows eat plants, however, and produce milk which contains lactose, or milk sugar.)

Is it OK to eat natural sugars? Unless you have a medical condition that excludes any of these foods, the sugars derived from fruit, vegetables, grains, milk, and yogurt provide the main energy source for your brain, nerves and muscles. And these sugars come conveniently packaged with an array of vitamins, minerals and other life-sustaining nutrients.  

Sugar derived from fruit, vegetables and grains can be also be refined into crystals and other forms for us to conveniently use in cooking, baking or to sweeten our coffee or tea. These are collectively known as “added sugars.” Sucrose (what we call “table sugar”), molasses, maple and corn syrups are examples of added sugars.

Sugar has many redeeming values. It gives flavor to food (babies get their first taste of sugar from mom’s milk). Sugar feeds yeast which helps bread rise. It holds moisture, gives tenderness and helps brown baked goods. Not surprising, then, that Ezekiel bread – named after Ezekiel 4:9 in the Bible: “But as for you, take wheat, barley, beans, lentils, millet and spelt, put them in one vessel and make them into bread for yourself…” – also contains some sugar added to the recipe.  

Food labels are confusing, as you have discovered. All sugars in a food – those that occur naturally and those that are added – are combined in the “Sugar” category on the food label. So the sugar content of raisin bran cereal, for example, will reflect the raisins as well as any added sugar or honey.

All this said, many of us eat too much sugar, which can make us gain weight and harm our health. In fact, the latest Dietary Guidelines for Americans (2010) call us to reduce our intake of foods which contain added sugars. You can do that by cutting back on sugar-sweetened beverages, desserts and other sources of added sugar.

As you can see, there is a big difference between “no sugar” and “low sugar.” Nutrition experts recommend most of us follow the “low sugar” approach for best health.

—

(Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at bquinn@chomp.org.)

03-28-12

March 28–According to studies published last week in The Lancet, taking a daily dose of aspirin can reduce the risk of cancer.

The new studies, led by Peter Rothwell of Britain’s Oxford University, found that low-dose aspirin has a short-term benefit in preventing cancer and can reduce the risk of some cancers by as much as 50 percent.

For further clarification, we turned to Dr. Howard Kaufman, director of the Rush University Cancer Center at Rush University Medical Center. His primary research interest is melanoma and tumor immunotherapy, and he has more than 120 articles and other publications to his credit. Here’s what he had to say about this cheap, over-the-counter pill that’s in nearly everyone’s medicine chest:

Q. What have we learned from these findings?

A. I think we’ve suspected aspirin had a beneficial role to play in preventing cancer, and these two long-term studies go a long way in supporting that notion. Some studies in the United States haven’t found this, but these recent studies are very well-designed and very compelling. A lot of us in the field are excited about the findings.

Q. How will this change things?

A. The good news: We have something that could help prevent cancer. But like all medications, there are side effects, such as stomach bleeding, peptic ulcers and hemorrhagic stroke in the brain. So, we’re not quite ready to prescribe this for everyone. We have to consider the cancer risk vs. the risk of stroke or a bleeding disorder.

Q. Did the studies find that an aspirin works on particular cancers?

A. The greatest effect was seen in colorectal cancer but some effect was seen in many other types of cancer. This included some of the most common and serious cancers, such as lung, breast and prostate cancers.

Q. So who should take aspirin?

A. I think we can consider individuals with a high risk for or strong family history of colon cancer, would be a good candidate. … However, if a patient has a peptic ulcer or known bleeding problems then the risks aren’t worth the potential benefits.

Q. Can you explain how aspirin works in preventing cancer?

A. Although we do not fully understand the mechanism yet, there’s been interesting research suggesting that aspirin may help prevent cancer by blocking chronic inflammation. When you cut yourself, your body uses a process called acute inflammation to heal and repair itself. But with cancer, the type of inflammation is not completely “normal.” We refer to this as chronic inflammation that continues without stopping. Aspirin may lower the rate of this chronic inflammation, and this may prevent the cancers from growing.

Q. In recent years aspirin has been credited with reducing heart disease, asthma and Parkinson’s disease. How come people don’t consider this a wonder drug?

A. It is remarkable. It has been difficult to fund research in cancer prevention — and particularly with aspirin — because prevention studies take a long time to complete, cost a lot of money to perform and aspirin is a relatively inexpensive and widely available drug. Thus, there’s not a lot of financial incentive to pursue this line of research.

Q. I know what to do to cut my chances of having a cardiac episode — keep weight, blood pressure and cholesterol under control, don’t smoke, and exercise. What can we do to reduce the odds of a biopsy coming back positive?

A. First, you have to assess the risk, such as personal medical history, use of tobacco and alcohol and the presence of cancer in first-degree relatives. … Then, a screening plan can be organized for an individual patient based on their risk. … You should be having a conversation with your doctor, based on your health and family history.

brubin@tribune.com

___

(c)2012 the Chicago Tribune

Visit the Chicago Tribune at www.chicagotribune.com

Distributed by MCT Information Services

“The most important thing to realize is that there really are some cognitive changes that occur during this phase in a woman’s life,” said Miriam Weber, Ph.D., the neuropsychologist at the University of Rochester Medical Center who led the study. “If a woman approaching menopause feels she is having memory problems, no one should brush it off or attribute it to a jam-packed schedule. She can find comfort in knowing that there are new research findings that support her experience. She can view her experience as normal.”

The study is one of only a handful to analyze in detail a woman’s brain function during menopause and to compare those findings to the woman’s own reports of memory or cognitive difficulties.

The study included 75 women, from age 40 to 60, who were approaching or beginning menopause. The women underwent a battery of cognitive tests that looked at several skills, including their abilities to learn and retain new information, to mentally manipulate new information, and to sustain their attention over time. They were asked about menopause symptoms related to depression, anxiety, hot flashes, and sleep difficulties, and their blood levels of the hormones estradiol and follicle-stimulating hormone were measured.

Weber’s team found that the women’s complaints were linked to some types of memory deficits, but not others.

Women who had memory complaints were much more likely to do poorly in tests designed to measure what is called “working memory” – the ability to take in new information and manipulate it in their heads. Such tasks in real life might include calculating the amount of a tip after a restaurant meal, adding up a series of numbers in one’s head, or adjusting one’s itinerary on the fly after an unexpected flight change.

Scientists also found that the women’s reports of memory difficulties were associated with a lessened ability to keep and focus attention on a challenging task. That might include doing the taxes, maintaining sharp attention on the road during a long drive, completing a difficult report at work despite boredom, or getting through a particularly challenging book.

Weber notes that such cognitive processes aren’t what typically come to mind when people think of “memory.” Oftentimes, people consider memory to be the ability to tuck away a piece of information, such as a grocery item you need to remember to buy, and to retrieve it later. The team found little evidence that women have problems with this ability. Weber notes, though, that the 75 women in the study were more highly educated and on average of higher intelligence than the general population, and a decline might have been difficult to detect.

Women who reported memory difficulties were also more likely to report symptoms of depression, anxiety, and sleep difficulties. The team did not find any link between memory problems and hormone levels.

Generally anywhere from one-third to two-thirds of women during this stage of life report forgetfulness and other difficulties that they view as related to poor memory.

“If you speak with middle-aged women, many will say, yes, we’ve known this. We’ve experienced this,” said Weber, assistant professor of Neurology. “But it hasn’t been investigated thoroughly in the scientific literature.

“Science is finally catching up to the reality that women don’t suddenly go from their reproductive prime to becoming infertile. There is this whole transition period that lasts years. It’s more complicated than people have realized.”

“People are surprised to learn that typically, for example in elderly adults, there really isn’t a lot of evidence that memory complaints are tied to real memory deficits. Menopausal women are different. They are good at rating their memory skills,” added co-author Pauline Maki, Ph.D., director of Women’s Mental Health Research in UIC’s Department of Psychiatry.

“We don’t know why but perhaps it’s because their memory changes are more sudden and they are aware of other changes that accompany the menopause, like hot flashes. This might help them to better assess their mental abilities,” Maki added.

The latest findings are in line with results from a previous study that Weber did with Mark Mapstone, Ph.D., associate professor of Neurology, as well as results from a study which involved hundreds of women but used less sensitive measures to look at cognitive performance.

“There really is something going on in the brain of a woman at this stage in her life,” Mapstone said. “There is substance to their complaints that their memory is a bit fuzzy.”

For women who feel they are having memory problems, Weber has some advice.

“When someone gives you a new piece of information, it might be helpful to repeat it out loud, or for you to say it back to the person to confirm it – it will help you hold onto that information longer,” Weber said. “Make sure you have established that memory solidly in the brain.

“You need to do a little more work to make sure the information gets into your brain permanently. It may help to realize that you shouldn’t expect to be able to remember everything after hearing it just once.”

Health project coordinator Jennifer Staskiewicz, now of the Department of Pediatrics at the University of Rochester Medical Center, also contributed to the study, which was funded by the National Institute on Aging.

Keywords: Genetics, Hospital, Women’s Health, Central Nervous System.

This article was prepared by Women’s Health Weekly editors from staff and other reports. Copyright 2012, Women’s Health Weekly via NewsRx.com.

To see more of the NewsRx.com, or to subscribe, go to http://www.newsrx.com .

2007 NewsRx.com. All Rights Reserved.Copyright 2012, Women’s Health Weekly via NewsRx.com

Weight loss averaged 17 pounds, including an average 16 percent decrease in body fat and a 10.5 decrease in body weight, by the end of the study. No side effects were observed. Dr Vinson speculated that weight loss would have been more rapid were it not for the placebo and low dose of green coffee extract received by the participants, rather than continuous treatment with the higher dose. He believes that the weight-reducing component of green coffee resides in its chlorogenic acid content.

“Based on our results, taking multiple capsules of green coffee extract a day — while eating a low-fat, healthful diet and exercising regularly — appears to be a safe, effective, inexpensive way to lose weight,” he concluded.

Tuesday, March 27, 2012.

Since mornings can be hectic, we’ve compiled healthy breakfast options that are either very quick to prepare or can be made ahead of time. Preparing these recipes together as a family is also a great opportunity to put math and reading skills into action, further boosting your child’s brainpower.

Mclatchy-Tribune News Service.

03-26-12

Spring’s arrival marks the beginning of standardized testing at elementary and middle schools across the country. Scientific studies have linked a healthy breakfast with higher scores on achievement tests, so spring is a perfect time for the whole family to boost brainpower with breakfast.

Since mornings can be hectic, we’ve compiled healthy breakfast options that are either very quick to prepare or can be made ahead of time. Preparing these recipes together as a family is also a great opportunity to put math and reading skills into action, further boosting your child’s brainpower.

Get the week off to a smart start with Nutty Breakfast Parfaits prepared with Homemade Yogurt and washed down with Spiced Hot Chocolate. Other healthy, make-ahead breakfast recipes include Crockpot Oatmeal, Spinach Pie, Blackberry-Banana Breakfast Smoothies and Cheese and Fruit Kabobs. For best results, make sure breakfast includes a variety of foods from all five food groups for optimal nutrition and energy until lunchtime.

Register at www.MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, www.MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California.

SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)

NUTTY BREAKFAST PARFAIT

1 1/2 cups old-fashioned rolled oats

One-half cup California walnuts, coarsely chopped

One-third cup pure maple syrup, divided

2 teaspoon butter

2 cups sliced hulled strawberries

Four medium peaches

1 cup blueberries

Three kiwi

2 cups fat-free plain yogurt

HOMEMADE YOGURT

1 quart (4 cups) low-fat or fat-free milk

2 tablespoons yogurt, plain with live, active cultures

Two-thirds cup fat-free powdered milk (omit if using whole milk)

2-4 tablespoons honey or maple syrup (optional)

1-2 cups fresh or dried fruit (optional)

One-half teaspoon vanilla (optional)

SPICED HOT CHOCOLATE

4 cups prepared hot cocoa with low-fat milk

One-half teaspoon freshly-grated nutmeg

One-half teaspoon chili powder

4 cinnamon sticks

FEATURED FAMILY MEAL

Nutty Breakfast Parfait

www.MealsMatter.org/recipes-meals/recipe/35891

1 1/2 cups old fashioned rolled oats

1/2 cup California walnuts, coarsely chopped

1/3 cup pure maple syrup, divided

2 teaspoon butter

2 cups sliced hulled strawberries

2 cups thinly sliced, peeled peaches (about four medium peaches)

1 cup blueberries

1 cup cubed peeled kiwi fruit (about three)

2 cups non-fat plain yogurt

Preparation

Mix oats and walnuts in 13-by-9-inch baking pan.

Combine 1/4 cup of the maple syrup and butter in small heavy saucepan. Bring to boil.

Pour maple syrup mixture over oat mixture; stir to blend well. Bake 10 minutes at 375 degrees Fahrenheit, stirring occasionally. Continue to bake until mixture is golden and crisp, stirring occasionally, about 8 minutes longer. Cool granola completely in pan. (Can be prepared 1 week ahead. Store in airtight container at room temperature).

Gently toss strawberries, kiwi and remaining maple syrup in large bowl to blend.

Divide half of the fruit mixture among six parfait or wine glasses. Sprinkle each parfait with half the granola mixture, dividing equally. Top each with half the yogurt. Repeat layers. Serve immediately. Makes 6 servings.

Homemade Yogurt

www.MealsMatter.org/recipes-meals/recipe/58472

1 quart (4 cups) low-fat or fat-free milk

2 tablespoons yogurt, plain with live, active cultures

Two-thirds cup fat-free powdered milk (omit if using whole milk)

Non-stick saucepan, 2 quarts or larger

Wisk

Candy or general cooking thermometer

Quart sized jar, container or insulated bottle

For sweetened yogurt, stir in

2-4 tablespoons honey or maple syrup

1-2 cups fresh or dried fruit

One-half teaspoon vanilla

Preparation

Combine milk and powdered milk in a non-stick saucepan. Wisk together and constantly stirring, heat milk to 180-190 degrees Fahrenheit. The milk will be steaming, expanding and beginning to form bubbles.

Remove from heat and let milk cool to 115-120 degrees.

In a small container, mix two tablespoons of yogurt with two tablespoons of the heated milk and wisk until smooth.

Stir yogurt mixture into the saucepan of cooling milk and continue stirring for at least two minutes.

Pour the contents of the saucepan into a warm jar, container or insulated bottle. Cover it and keep it warm until it sets, usually 4-6 hours. You can wrap the jar in kitchen towels, place your container in an insulated cooler or place it in the oven with a light bulb on.

Once the yogurt sets, refrigerate it to firm its structure and mix in any desired flavorings.

Spiced Hot Chocolate

www.MealsMatter.org/recipes-meals/recipe/52024

4 cups prepared hot cocoa with 1 percent milk

1/2 teaspoon freshly grated nutmeg

1/2 teaspoon chili powder

4 cinnamon sticks

Preparation

Combine cocoa, nutmeg and chili powder. Pour into mugs and serve with a cinnamon stick.

Other Featured Recipes

Crockpot Oatmeal

www.MealsMatter.org/recipes-meals/recipe/8436

2 cups milk

1/4 cup brown sugar

1/4 teaspoon salt

1 cup rolled oats, regular

1 cup chopped apple

1/2 cup raisins (optional)

Preparation

Spray or butter the inside of crockpot. Put ingredients into crockpot and stir. Cover and cook on low overnight. Serve with milk. Yield: 4 servings

Cook’s Notes

Fun to experiment with. Splenda works well instead of sugars. Cinnamon is great.

Spinach Pie

www.MealsMatter.org/recipes-meals/recipe/7436

1 small can sliced mushrooms

1 small green pepper, chopped

1 small zucchini, grated

1 tablespoon butter

1 cup chopped ham

1 package frozen chopped spinach

1 pound lowfat cottage cheese,

The excess liquid pressed out

1 cup grated mozzarella

4 eggs, lightly beaten

2 tablespoon olive oil

1 teaspoon dill weed

1/2 teaspoon pepper

Preparation

Saute mushrooms, peppers and zucchini in 1 tablespoon butter. When tender crisp, add chopped ham, saute for a few minutes. Stir in spinach that has been thawed and squeezed to remove excess moisture. Saute another few minutes. Mix in a bowl both cheeses, eggs, olive oil, dill weed and pepper. Add vegetable mixture to above. Pour into a greased 9- or 10-inch pie plate or quiche dish. Bake at 350 degrees until a knife plunged into the middle comes out clean, about 45 minutes.

Blackberry Banana Breakfast Smoothies

www.MealsMatter.org/recipes-meals/recipe/72689

2 small bananas, quartered (1 1/2 cups)

1 cup blackberries, plus extra for garnish (optional)

1 1/2 cups nonfat or low-fat plain yogurt

1 tablespoon granular sugar substitute (optional)

1 tablespoon wheat germ

4 ice cubes

Preparation

In a blender, combine bananas and blackberries; puree until smooth.

Add yogurt, sugar substitute, if using, wheat germ, and ice cubes; blend until smooth, about 1 minute.

Pour into four (10-ounce) glasses, garnish with whole blackberries, if using, and serve.

Cook’s Notes: Wheat germ adds protein, fiber, thiamin, and vitamin E to this fruit-packed smoothie. If your berries are very tart, you can add the sugar substitute.

Cheese and Fruit Kabobs

www.MealsMatter.org/recipes-meals/recipe/16533

3 ounces cheese, cubed (any variety)

1 cup strawberries, quartered

1 cup grapes

1 apple, sliced into bite-sized pieces

1 kiwi, sliced

1/2 cup nonfat fruit yogurt (any flavor) or nonfat pudding

Preparation

Wash fruits; cut and dice them. Dice cheese. Place all ingredients on skewers, according to preference. Arrange on a small plate with yogurt or pudding in center for dipping.