Marion Regional Healthcare System

Health Shorts

Healthy Eating Tips

A Cool Drink During Exercise?  

An ice cold drink of water hits the spot when you're hot and thirsty. But how about during exercise? While cold water may be difficult to gulp down in the middle of a hard 10-kilometer run, it can have a more immediate cooling effect than warm or tepid water. Cold fluids pass through the system more rapidly and are thus more effective in replacing lost fluids.  [SOURCE: "Ask Tufts Experts," Tufts University Health & Nutrition Letter, August, 2003]

A Good Meal for Trick-or-Treaters 

Give your kids a good meal before they head out trick-or-treating. They’ll be getting proper nutrition and won’t be as tempted to overeat on sweets or break into their treat bags early, before you’ve had a chance to inspect them.  [SOURCE: “Halloween Safety Tips,” Kalamazoo Gazette, October 30, 2004] 

A Handful of Nuts for Good Health  

The Physicians' Health Study, using data from more than 21,000 males collected over 17 years, found that those eating nuts at least twice a week had a 47 percent reduced risk of dying of a sudden heart attack or stroke. According to the authors, substances in nuts such as alpha-linolenic acid, magnesium, potassium and vitamin E may help stabilize heart rhythms. Other large epidemiological studies have found an association between cardiovascular health and consumption of nuts. The Nurses Health Study, involving 83,000 subjects, found a 35 percent reduced risk of total heart disease among women eating nuts five or more times a week. The Adventist Health Study and the Iowa Women's Health Study found similar benefits from frequent consumption of nuts.  [SOURCE: Christine M. Albert, et al, "Nut Consumption and Decreased Risk of Sudden Cardiac Death in the Physicians' Health Study," Archives of Internal Medicine, June 24, 2002; "Nuts for Your Heart," Harvard Heart Letter, September, 2002; "Nuts Cut Coronary Heart Disease Risk," Obesity, Fitness & Wellness Week, June 9, 2001]

Are Organic Oranges Better for You? 

Consumers who seek out organic foods usually do so because they believe they are getting greater health benefits. One study confirmed this belief by demonstrating that organically grown red oranges had higher levels of beneficial phytochemicals such as phenolics, anthocyanins and ascorbic acid than other red oranges. The organic fruit also demonstrated greater antioxidant activity when fed to laboratory rats. [SOURCE: A. Tarozzi, et al, “Antioxidant effectiveness of organically and non-organically grown red oranges in cell culture systems,” European Journal of Nutrition, April, 2006]

An Apple? Or a Granola Bar?  

If you're looking for a healthy snack to eat on the run, an apple may be a better choice than a granola bar. It's just as easy to slip into a jacket pocket; it's less expensive and lower in calories; and it offers an abundance of mouth freshening natural flavors. Unlike a packaged bar, an apple contains no fat, cholesterol or sodium. Apples are high in both soluble and insoluble fiber and contain numerous antioxidant substances plus the mineral boron, which strengthens bones.  [SOURCE: Dee Murphy, "How Much Do You Know about the Food You Eat? What You Eat - Or Don't Eat - Is Important. Here's Why," Current Health 2, October, 2002]

Another Benefit for Tea?  

One recent study found that Taiwanese subjects who had been drinkers of green or oolong tea for 10 years or more had higher bone mineral density than non-tea drinkers or those who had been tea drinkers for fewer than 10 years. More studies are needed to confirm this possible benefit of tea.  [SOURCE: "Tea-A Bona Fide Health Drink?" Harvard Health Letter, August, 2002]

Americans Eating Less Fat

But More Calories and Sodium. Over the past 20 years, Americans have listened to dietary advice given them and are now eating less total fat, saturated fats, trans fats and cholesterol. They are also consuming more calories and have a higher sodium intake than 20 years ago, according to data from the University of Minnesota Heart Survey published in the Journal of the American Dietetic Association [February, 2007]. The researchers found that Americans are eating more fruits and vegetables but not enough fish to meet recommended levels. A “worrisome finding” was that improvement in the diet seems to have leveled off over the past five years after 15 years of steady progress. [SOURCE: Lisa Harnack, et al, Journal of the American Dietetic Association, February, 2007; reported by Megan Rauscher, Reuters Health]

Americans Eating More Whole Grains

In the eight weeks immediately after release of the 2005 Dietary Guidelines, Americans started following the recommendation to eat more whole grains. Sales of whole grain breads increased 12 percent, whole grain rice went up 19 percent and whole-grain breakfast cereals 16 percent. Compared to the same period a year earlier, shoppers bought 13 percent more pounds of whole grain products. Guidelines recommend three to six servings of whole grains a day with whole grain foods comprising one half of all grains. [SOURCE: Lisa Mancino, “Going with the Grain,” Food Market Dynamics and USDA’s New Dietary Guidelines, September, 2005]

Asparagus Is Major Source of Folate 

You don’t have to stalk the wild version to get the health benefits of asparagus. A close relative of garlic and onions, asparagus is an excellent source of folate as well as vitamin C and fiber. Only five stalks of asparagus provide about 30 percent of a person’s daily requirement of folate, a B vitamin essential to healthy cell growth.   Asparagus was considered a luxury food in ancient times and was a favorite of France’s Louis XIV. Increasing the plant’s notoriety was a popular health food book of the 1970s, Stalking the Wild Asparagus by Euell Gibbons. [SOURCE: “Asparagus Bursts with Flavor and Folate,” Environmental Nutrition, March, 2003]

Bad Snacks versus Good Snacks 

If you’re hungry and reaching for a snack from the vending machine or your own pantry, the temptation is to go for something sweet, a simple carbohydrate such as candy or a cookie that tames the hunger for about an hour or less.   A better choice, say nutritionists, is to find a combination of complex carbohydrates, protein, healthy fats and whole grains–dry roasted nuts, a hard-boiled egg, yogurt, or whole wheat bread with a thin slice of cheese. Even though a bag of peanuts may have 30 grams of fat, it may be a better choice than jelly beans, which have no fat but loads of sugar. [SOURCE: Cara O’Flynn, “Nutritionist points to best and worst choices in Post vending machine,” New York Post, June 16, 2008]

Beans, Berries Rich in Antioxidants 

Common foods that are rich in antioxidants include:

· red kidney beans: 13,259 antioxidants per half cup

· pinto beans: 11,864 per half cup

· blueberries: 9,019 per cup

· blackberries: 7,701 per cup

· strawberries: 5,938 per cup

· red delicious apples: 5,900 per apple

· pecans: 5,095 per ounce

· sweet cherries: 4,873 per cup

· russet potato: 4,649 per cup

[SOURCE: "Antioxidant Foods," Mayo Clinic Health Letter, December, 2004]

Bigger Is Not Necessarily Better  

When it comes to food, bigger servings are not necessarily better, at least for good health. People tend to eat what they're served, and as servings grow larger, so do waistlines. A study published in the Journal of the American Dietetic Association found that the average size of an order of French fries has almost tripled-from 75 grams in 1955 to 220 grams today.  [SOURCE: Carla Power, et al, "Big Trouble," Newsweek International, August 11, 2003]

Breakfast Eaters Slimmer than Skippers  

Persons who eat cereal for breakfast are slimmer than those who skip breakfast and those who eat eggs and meat in the morning. The study, based on data from the Third National Health and Nutrition Examination Survey (NHANES III), found that persons who are overweight or obese are more likely to skip breakfast, a strategy that leads to imbalanced eating later in the day.  [SOURCE: "Cereal Maker Cites Study: Eating Breakfast Shown To Help Manage Weight," Obesity, Fitness and Wellness Week, September 6, 2003]

Calcium: Food Better than a Pill 

Dairy products are a major source not only of calcium but of phosphorus, vitamin D and protein-all vital to the development of strong bones and teeth. Supplements and foods fortified with calcium rarely contain all of these nutrients. After calcium, phosphorus is the second most important component of bones and the two are needed in approximately equal amounts. Dairy products may offer the ideal combination of the two.  [SOURCE: "Fortified Foods: Calcium Leads to Phosphorus Shortage," Food Ingredient News, June, 2002]

Calories, Diets Are Never Fair 

Weight loss is simply a matter of taking in fewer calories than you use up. For every 3,500 calorie deficit, you should theoretically lose one pound of body weight. But wait...if you’re already very thin, it’s possible to lose a pound with a lower deficit such as 3,300 or 3,400 calories. Slow and steady is probably the best and safest way to lose weight. Unfortunately, after you’ve been losing weight for awhile, your body adjusts by lowering your metabolism, making it harder to lose weight. [SOURCE: “Calories: burning questions,” UC Berkeley Wellness Letter, January, 2009]

Can Salt Take Your Breath Away? 

If you’re on a low sodium diet, it’s probably because you have high blood pressure. Recent research at Indiana University indicates that you might also want to consider cutting back on your salt intake if you have exercise-induced asthma. Physiologist Tim Mickleborough, Ph.D., and his colleagues put 12 young men and women with exercise-induced asthma on a low-sodium diet (1,600 milligrams per day) and an equal number on the same diet but with extra salt (10,000 milligrams daily). At the end of two weeks, a treadmill test found that those on the low-salt diet could exhale far more air, needed their bronchodilator drugs less frequently and had fewer markers of inflammation in their sputum.  Dr. Mickleborough theorized that subjects on the high-salt diet had greater blood volume, making it harder for oxygen to be transferred within the tiny blood vessels of the lungs. [SOURCE: Rachael Moeller Gorman, “Can eating too much salt take your breath away?” WebMD feature from “Eating Well,” 2007]

Carrots: Cooked or Raw? 

Most foods are at their best, in terms of nutrition as well as flavor, when they are eaten fresh and raw. Carrots, according to some experts, may offer more benefits when they’re cooked.  A carrot contains more than two grams of fiber. Cooking helps release the beneficial beta-carotene from the fiber cells, making them easier for the human body to absorb. [SOURCE: The Doctor’s Book of Food Remedies, Rodale Press, p. 143]

Cherry Pie, Anyone? 

Pie lovers rejoice. Red tart cherries, the kind most often used in cherry pie, contain 17 different antioxidant compounds. According to researchers at Michigan State University, they may be 10 times more effective in fighting pain and inflammation than aspirin and other nonsteroidal antiinflammatory drugs. If you're counting calories, a fruit supplement, Cherry Rich, is available in capsule or a chewable form [SOURCE: "Antioxidants in Tart Cherries Fight Arthritis Pain and Inflammation," Immunotherapy Weekly, December 19, 2001]

Cranberries–Antioxidant Powerhouse  

Studies involving more than 20 commonly used fruits concluded that cranberries contain the highest level of antioxidant phenolic compounds. Other studies found that cranberry proanthocyanidins inhibited the growth of human lung, colon and leukemia cells without affecting healthy cells.  Other fruits with protective antioxidant compounds ranking behind cranberries in descending order were apple, red grape, strawberry, pineapple, banana, peach, lemon, orange, pear and grapefruit. To get fullest protective benefits, researchers recommend eating whole fruit rather than juice. [SOURCE: “World’s Healthiest Foods–Cranberries,” whfoods.org]

Diet Affects Colon Cancer Outcome 

Among 1,009 patients with metastatic colon cancer followed for about five years, those following an unhealthy diet–with a relatively high intake of red meat, saturated fats, sugary desserts, and refined grains were three times more likely than other subjects to have a recurrence of cancer or die.  Conversely, the researchers found no correlation between prudent eating and a better survival. [SOURCE: Allison Gandey and Charles Vega, “Diet appears to influence colon cancer outcomes,” Medscape Medical News CME, August 17, 2007]

Diet Creates BP Risk in ‘Stroke Belt’

The southern region of the United States, often known as the “stroke belt,” has a high prevalence of hypertension and the highest rate of stroke mortality in the country. Data from the National Health and Nutritional Examination Survey (NHANES–III) reveal a diet in this region that is high in sodium and saturated fat and low in potassium, magnesium and calcium. [SOURCE: Ihab Hajjar and Theodore Kotchen, “Regional variations of blood pressure in the United States are associated with regional variations in dietary intakes: the NHANES-III data,” Journal of Nutrition, January, 2003]

Do Fruits, Vegs Reduce Cancer Risk? 

Fruits and vegetables are rich in fiber and are believed to offer many health benefits, including, according to early studies, a reduced risk of colon cancer. Recent studies have not shown such favorable results in this regard, however.   In a recent pooled analysis involving 756,217 men and women followed for 6 to 20 years, researchers found a smaller than expected correlation between fruit and vegetable intake and colon cancer risk, although subjects with the lowest intake of fruits and vegetables had an elevated risk. [SOURCE: Anita Koushik, et al, “Fruits, vegetables, and colon cancer in a pooled analysis of 14 cohort studies,” Journal of the National Cancer Institute, November, 2007]

Do the Antioxidant Combo 

Some antioxidants appear to be more beneficial when eaten in tandem. Studies have found, for example, that garlic and fish together pack a more powerful antioxidant punch than the sum of the two eaten separately. Early studies suggested that selenium and vitamin E used together were more anticarcinogenic than either used alone, and a 12-year study now underway is looking at the effectiveness of this combination against prostate cancer.  [SOURCE: Kim Schoenhals, "Cocktail Anyone? Antioxidants That work Better in Teams," Better Nutrition, July, 2004.]

Do You Dare To Eat Your Peels?  If you’re the type of person who savors the peel of a fresh peach, pear or apple, you know it’s the most delicious part of the fruit. The peel or skin is also rich in flavonoids and other phytochemicals that have been linked to numerous health benefits.  It’s important, of course, to wash the fruit since pesticide residue may be concentrated in the skin. [SOURCE: “Ask Tufts Experts: to peel or not to peel,” Tufts Health & Nutrition Letter, April, 2006]

Don’t Be Afraid of Eggs  

Eggs are high in cholesterol, but that’s no reason to avoid them. A large Harvard study several years ago found that subjects eating one egg a day had no higher risk of dying from a heart attack or stroke than subjects eating fewer than one egg a week. In terms of your cholesterol profile, saturated fats (found mainly in meat and dairy products) and trans fats (found in commercial baked goods and stick margarine) are more risky because they stimulate the liver to make more cholesterol. Aside from the cholesterol, eggs are rich in B vitamins, folic acid, protein and “good” polyunsaturated fats. [SOURCE: “By the Way, Doctor,” Harvard Health Letter, April, 2005]

Don't Forget the Water Bottle  

If you're going out bicycling for an hour, or even less, don't forget the bottle of water or a sports drink. At a speed of 20 miles an hour, an average cyclist will lose in an hour more than a pound of sweat that must be replenished for good performance and to prevent dehydration.  [SOURCE: "Think a 15 Mile Ride Is Nothing To Sweat About? (Endurance and Hydration)," Bicycling, July, 2003]

Don't Forget To Drink Your Tea 

Tea drinkers have always known that the beverage offers a pleasant way to relax with friends and family. Researchers have found that tea also contains antioxidants that may improve cholesterol and repair or prevent cellular damage associated with disease or aging. As an additional benefit, a recent study found that tea inhibits the activity of two enzymes in the brain that have been linked with Alzheimer's disease. The study found benefits from drinking both green and black tea but none for coffee. The enzyme-inhibiting effects lasted for a week with green tea but for only a day with black tea. There is no known cure for Alzheimer's disease.  [SOURCE: "Remember To Drink Your Tea," Tufts University Health & Nutrition Letter, January, 2005; Ed Okello, Phytotherapy Research]

Don't Forget To Eat Blueberries  

Don't forget to eat blueberries; they may help your memory. In a recent laboratory study at Tufts, aging rats who were fed one half cup of blueberries a day showed significant reversals of declining memory and coordination. The anti-aging effect was believed to be related to maintaining the brain's ability to produce dopamine, a chemical crucial to memory and coordination. The dark pigment of blueberries is a rich source of anthocyanins, potent antioxidants.  [SOURCE: Daphna Caperonis Cox, "30 Power Foods: These Foods Can Help You Slow Aging, Prevent Disease, and Boost Immunity. They Are the Essentials of a Mighty Diet," Natural Health, March, 2003]

Drink Tea To Lower Your Body Fat?  

Regular consumption of tea has been found to lower harmful cholesterol and thereby protect against heart disease. Laboratory studies have suggested that tea might also aid in the breakdown of fat tissue, resulting in an anti-obesity effect. Testing this hypothesis, a cross-sectional survey of 569 men and 641 women found that subjects who maintained tea consumption the longest (more than 10 years) had the lowest body fat, waist circumference, hip circumference and waist-to-hip ratio. The reduction was 19.6 percent for body fat percentage and 2.1 percent for waist-to-hip ratio compared to those who did not drink tea regularly.  [SOURCE: C. Wu, et al, "Relationship among Habitual Tea Consumption, Percent Body Fat, and Body Fat Distribution," Obesity Research, September, 2003; Nutrition Research Newsletter, October, 2003]

Eat Breakfast, Stay Thin and Healthy  

Subjects eating breakfast every day had a 37 to 55 percent lower risk of obesity and insulin resistance compared to subjects eating breakfast twice a week or less, according to data from the CARDIA study (Coronary Artery Disease Risk Development in Young Adults). Insulin resistance, often associated with excess weight, is a key factor in the development of type 2 diabetes. The study followed 1,884 black and 2,059 white subjects over an eight-year period.  [SOURCE: Damian McNamara, "Regular Breakfast Eaters at Lower Risk for Obesity: Don't Bring Home the Bacon," Family Practice News, May 15, 2003]

Eat Cheap, Eat Fast, Gain Weight 

Look on the label, and you’ll find that many snack foods that you eat on the run–cookies, crackers, chips, granola bars–are high in trans fatty acids, which have been found to increase LDL cholesterol and promote weight gain and excess abdominal fat.  One study found that compared to calorie-dense foods such as oil, margarine and sugars, healthy foods such as fruits, vegetables and lean meats cost 5,000 percent more per calorie. [SOURCE: Clare Ulrich, “The Economics of Obesity,” Human Ecology, December, 2005] 

Eat Fiber, Avoid Diverticular Disease

Persons in third world countries of Asia and Africa who eat a high-fiber diet rarely get diverticular disease, which affects more than half of Americans age 60 and over. To protect yourself or to treat diverticulitis, doctors usually recommend a diet that includes 20 to 35 grams of fiber a day.

Getting adequate fiber requires:

· eating plenty of fresh fruits and vegetables, including the peels and skins when possible;

· choosing whole grain breads and cereals;

· including beans and other legumes in your diet, and

· avoiding highly processed and refined foods.

For a person diagnosed with diverticulitis, a doctor may also recommend a fiber product such as Citrucel or Metamucil.

[SOURCE: National Digestive Diseases Clearinghouse, “Diverticulosis and Diverticulitis,” October, 2006]

Eat Turkey and Take a Nap 

When you’ve eaten your fill of roast turkey, dressing, cranberry sauce and pumpkin pie, you may find yourself nodding off in the afternoon. That’s because you’re relaxed and well fed.   Turkey is also a good source of L-tryptophan, an amino acid that’s helps trigger the release of serotonin–a depression-chasing hormone that prompts a feeling of calmness and sleepiness. [SOURCE: Deanna Couras Goodson, “Turkey–A Healthy Thanksgiving Treat,” Suite101.com]

Eat Your Watermelon and Papaya 

Watermelon, papaya, apricots, asparagus, carrots, squash, red bell peppers, spinach and other greens–they’re all foods high in carotenoids and, as such, should help you head off type 2 diabetes. A study published in the American Journal of Epidemiology [May 19, 2006] found that among teens and young adults followed for 15 years, non-smokers with the highest blood levels of carotenoids at the start of the study were the least likely to develop type 2 diabetes. [SOURCE: Alan Greene, FAAP, M.D., “Organic Watermelon, Papaya, and Diabetes,” WebMD Medical Commentary from DrGreene.com, reviewed on May 31, 2006]

Eating Fruit: The Ripeness Is All 

They look pretty in the produce bins, but one touch tells you that those pears or peaches are hard as rock–picked early so that they will travel well and make a good first appearance. If you choose to eat this fruit when it’s unripe, you’ll be missing out not only on flavor but potent antioxidants known as nonfluorescent chlorophyll catabolites, according to a recent study. These antioxidants are most prevalent in fruit that is fully ripe. [SOURCE: T. Muller, et al, “Colorless tetrapyrrolic chlorophyll catabolites found in ripening fruit are effective antioxidants,” Angewandte Chemi 2007;46(45):8699-8702]

Eating To Prevent Diabetes

Eating a diet that includes plenty of salads and cooked vegetables while avoiding meats and other fatty foods appeared to be an effective way of reducing the risk of type 2 diabetes, according to data from 36,787 Australian adults in the Melbourne Collaborative Cohort Study. [SOURCE: Allison Hodge, American Journal of Epidemiology, March, 2007; Michelle Rizzo, “Dietary Patterns Linked to Type 2 Diabetes Risk,” Reuters Health, March 21, 2007]

Enriched Bread? It's Really Pretty Poor 

In refining flour, processors remove not only the fiber but about 30 of the most important nutrients, including essential fatty acids and most of the vitamins and minerals. "Enriched" flour, by law, must add back only five of these nutrients-iron, niacin, thiamin, riboflavin and folic acid. To get the fiber that is present in one slice of whole grain bread, you have to eat eight slices of white bread.  [SOURCE: Lisa Barley, "Stacking Up White vs. Wheat Bread," Vegetarian Times, March, 2005]