High-fat Diets Could Lead to Colorectal Cancer

Though cancer deaths have decreased overall, deaths due to colorectal cancer have increased in individuals younger than 55 years of age.  Research led by the Salk Institute suggests that this increased occurrence may be due to diets high in fat.

According to these researchers, high fat diets can trigger an increased rate of cancerous growth in individuals with an APC gene mutation, a mutation commonly associated with colorectal cancer development.  They suggest that bile acids released in response to fat ingestion send hormonal signals to intestinal cells via FXR (Farnesoid X Receptor).  An excess consumption of fat can inhibit this receptor, causing increased growth of mutated stem cells and presence of cancer in this region.

High-fat diets are popular in the United States, especially among young people.  This eating trend may be causing the increase in development of colorectal cancer in these younger generations.  Because of the findings explained above, this group of researchers is testing the effectiveness of a new cancer-fighting agent, FexD, that acts to activate FXR.  This agent is not yet ready to be tested on human subjects, but has shown promise in mouse organ models and human colon cancer cell lines.

To read this article and more, go to: https://www.sciencedaily.com/releases/2019/02/190221141406.htm

Homemade Meals for One

Cooking for one or two people can be a challenge, with many recipes resulting in much more food than necessary.  Because of this, many find it difficult to prepare fresh, homemade meals and resort to other resources, such as frozen meals, fast food, or takeout.  These habits can be both expensive and physiologically unfavorable.  However, creating fresh meals for one or two doesn’t have to be difficult or disheartening! Check out the tips and strategies below to make the most of your mealtime.

Become a freezer fanatic.  Freezing individual portions of meat, veggies, soups, and whole grains helps to diminish food waste and get the most bang for your buck.  Meats are typically sold in bulk for less per pound, so go ahead and take advantage of a good deal!  Frozen fruits and veggies are also a convenient way to enjoy these nutrient-rich foods, as they can be just as nutritious as fresh and are much less likely to spoil before they are used.  Be sure to choose options with no added salt, sugar, or sauce as these can alter their nutritional value.

Plan ahead.  At the beginning of the week, make a list of all the groceries you’ll need and try to coordinate late-week meals to use leftovers from those in the beginning of the week.  For instance, left over chicken breast from Monday can be kept and used for a chicken and rice soup on Wednesday.  Doing so wastes less of your food, time, and money.  Cooking can also be done ahead of time.  Take time out of your weekend to prepare a soup you’ll eat later in the week.  Then, freeze this soup in individual portions to be enjoyed another time.

Become friends with dried beans.  Dried beans are amazingly affordable and can add a little variety and versatility into your weekly diet.  They can be roasted and used as a side dish, cooked and mashed to make refried beans, or added to a soup or chowder for an extra element of texture and taste.

Find these tips and more at: https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/cooking-tips-for-one-or-two

Solid Sleep

A study recently published in JAMA Pediatrics ties the timing of solid food introduction to an infant’s duration and quality of sleep.  Data was collected from 1,303 3-month-old infants placed in either an early introduction group (EIG) or a standard introduction group (SIG).  

Infants in the EIG were introduced to solid foods, both nonallergenic and allergenic, in addition to breastfeeding.  Those in the SIG, however, were exclusively breast fed and not introduced to any form of solid food until reaching the age of 6 months, thus following current British feeding guidelines.

During this intervention period, duration of the infants’ sleep and frequency of interruptions were recorded. The study’s results reveal that infants in the EIG slept both longer and with less interruptions than those in the SIG. In addition, serious sleep problems were significantly decreased in the EIG as compared to the SIG. 

This research questions the current infant feeding recommendations issued by the World Health Organization and also provides a pathway to which both maternal and infant quality of life may be increased.

Read the full article at: https://jamanetwork.com/journals/jamapediatrics/fullarticle/2686726.

Bone Loss Preventing Bacteria

A team from the University of Gothenburg, Sweden, has published research that links probiotic intake to the prevention of bone loss.  The study used a group of elderly women with an average age of 76 and administrated either a placebo or probiotic powder containing Lactobacillus reuteri bacteria.  After taking these supplements every day for a year, it was found that those that had ingested the probiotic supplement lost 50% less bone in their lower legs than those on the placebo.

This research is extremely important to the aging population and their caregivers as preventing bone loss can reduce injuries related to falls and the medical care associated with the treatment of such.  Additionally, probiotic supplementation is relatively inexpensive, has been linked to other health benefits, and produces little to no side effects.

Although this research is but a small window into the complexity of probiotics and their effects, its results are intriguing and have potential to significantly add to an individual’s quality of life.

Find this article and more at: https://www.sciencedaily.com/releases/2018/06/180621101329.htm

Could the Sunshine Vitamin Prevent Cancer?

A team from the University of California San Diego School of Medicine recently published an article in PLOS ONE suggesting that increased levels of vitamin D in the blood may lower a woman’s risk of developing breast cancer. 

Further, these researchers identified 60 nanograms of 25-hydroxycholcalciferol per every milliliter of blood plasma to be the threshold in which most positive results were seen.  Women aged 55 years and over at or above this level exhibited one-fifth the risk of developing breast cancer compared to those with levels at or below 20 ng/mL.  While previous studies have suggested a link between breast cancer and vitamin D, this research presents the strongest evidence of an association thus far. 

Although this research correlates higher serum vitamin D levels to positive health outcomes, it is important to understand that extremely high levels of vitamin D can cause adverse effects.   Symptoms such as nausea, constipation, weight loss, heart rhythm problems, and kidney damage have been linked to serum vitamin D levels at or above 125 ng/mL.

Read more about this research at: https://www.sciencedaily.com/releases/2018/06/180615154523.htm

Fruit, Fast Food, and Fertility--Could They Be Linked?

A study recently published in Human Reproduction, the academic journal from the European Society of Human Reproduction and Embryology, suggests that a woman’s fast food and fruit intake may alter her chance of becoming pregnant.

Through the examination of 5,598 women, this research observed that those consuming higher amounts of fast food and lower amounts of fruit took longer to conceive and had an increased risk of infertility than those consuming more fruit and less fast food.  

More specifically, women eating fruit only 1-3 times a month were found to take 19% longer to conceive and exhibited a 29% increase in the risk of infertility, compared to those who consumed fruit more than 3 times a day.  Women who rarely or never consumed fast food were shown to take 24% less time to conceive while also exhibiting a 41% reduced risk of infertility compared to women that consumed fast food 4 or more times a week.

This study highlights the importance of a preconception diet for women hoping to become pregnant or looking for pre-pregnancy guidance.  In addition, this research could lead to helpful tactics for those struggling to build a family of their own.

Find these conclusions, the full article, and more at: https://academic.oup.com/humrep/article-abstract/33/6/1063/4989162?redirectedFrom=fulltext

Mediterranean Diet Could Reduce Frailty in the Elderly

Research recently published in the Journal of the American Geriatrics Society links the consumption of a Mediterranean diet with that of reduced frailty in the elderly population.  This conclusion was reached through the meta-analysis of four large studies, including more than 5500 people in total.  In fact, the results of their analysis revealed that those following the Mediterranean diet the most were more than 50% less at risk of frailty over the next 4 years compared to those that followed the diet the least.  Although more research must be done to further assess the connection between the Mediterranean diet and a reduction in frailty, this is an important step taken in the direction of less falls, fractures, and muscle loss, along with an increased quality of life, for the aging population.

Find this article and more at: https://www.sciencedaily.com/releases/2018/01/180111084950.htm.

Braised Red Cabbage with Sweet Apples and Onion Recipe

This dish can bring color, antioxidants, and flavor to your next meal!  Combine this recipe with chicken, pork, or root vegetables to create a robust taste combination.

Ingredients
1 tablespoon canola oil
1 medium red onion, thinly sliced
1 small head read cabbage, cored and shredded (about 4 cups)
2 sweet apples (such as Fuji, Gala, or Jonagold), cored and cubed
2 tablespoons packed brown sugar
1/2 cup apple juice
2 tablespoons red wine vinegar
2 tablespoons caraway seeds, toasted
1 bay leaf
1/2 teaspoon salt
1/8 teaspoon fleshly-ground pepper

Directions
1. Heat the oil in a large saucepan over medium heat.  Add the onion; cook, stirring for about 5 minutes until the onion softens and becomes translucent.
2. Stir in cabbage and apples.  Cook just until the cabbage wilts, 3 to 5 minutes.
3. Combine brown sugar, apple juice and red wine vinegar in a small bowl and then stir the mixture into cabbage and apples.  Add caraway seeds and bay leaf.  Stir well.
4.  Bring the cabbage-apple mixture to a boil. Cover; reduce heat to a simmer, cover, cook for 20 to 25 minutes until the cabbage is tender.
5.  Season with salt and pepper.
6. Before serving, remove bay leaf.

Cooking Notes
-To toast the caraway seeds, put seeds in a small heavy dry skillet over medium heat to bring out the aroma, shaking the skillet frequently for 1 to 2 minutes. Allow to cool.
-Substitute 5 whole cloves for caraway, if desired; remove before serving.

Nutrition Information
Serving size: 3/4 cup
Serves 6.

Calories: 120; Calories from fat: 25; Total fat: 3g; Saturated fat: 0; Trans fat: 0g; Cholesterol: 0mg; Sodium: 220mg; Total carbohydrate: 25g; Dietary fiber: 5g; Sugars: 17g; Protein: 2g

For this recipe and more, go to: http://www.eatright.org/resource/food/planning-and-prep/recipes/braised-red-cabbage-with-sweet-apples-and-onion-recipe

Can Chocolate Treat Type 2 Diabetes?

A new study conducted by Brigham Young University suggests that cocoa may help treat type 2 diabetes.  They found that the pancreas’s beta cells release insulin more readily when epicatechin monomers are present.  These monomers are naturally found in cocoa.  

To test their hypothesis, animals consuming diets high in fat were given the epicatechin compounds to ingest.  As a result, these animals lost weight and their blood glucose levels increased.  It is proposed that the epicatechin monomers strengthen the mitochondria in the beta cells, allowing these cells to produce more ATP and thus release greater amounts of insulin.

However, these benefits would likely only come with the consumption of large amounts of chocolate, something that brings much sugar and fat into the diet.  Because of this, the focus of this research has now shifted into the isolation of these monomers, leading to the potential creation of a new treatment for those with type 2 diabetes.

To read the full article visit: https://www.sciencedaily.com/releases/2017/08/170828102728.htm.

Maple Brown Sugar Baked Oatmeal Recipe

This make-ahead baked oatmeal is perfect for busy mornings, and can be served topped with cold milk, brown sugar, fresh berries, or by itself!

Ingredients

1 1/2 cups quick cooking oats
1/4 cup packed brown sugar
1/2 teaspoon ground cinnamon
1 teaspoon baking powder
1/4 teaspoon salt
1 egg
1/2 cup plus 1 tablespoon milk
1/3 cup maple syrup
1 tablespoon melted butter

Directions

1. Preheat the oven to 350°F.
2. In a large bowl, mix together the quick cooking oats, brown sugar, cinnamon, baking powder and salt. Mix until well combined and set aside.
3. In a separate bowl, beat the egg. Whisk in milk, maple syrup and melted butter. Pour the wet ingredients into the oat bowl and stir to combine.
4. Lightly spray an 8-by-8-inch glass baking dish (or comparable dish) with cooking spray and pour the oatmeal mixture in.
5. Bake for 30 minutes until set and golden brown.
6. Enjoy as is or serve with more milk, brown sugar, fruit and chopped nuts.

Nutrition Information

Serving size: 1/2 cup
Serves 6

Calories: 194; Total fat: 4g; Saturated fat: 2g; Cholesterol: 37mg; Sodium: 206mg; Carbohydrates: 36g; Fiber: 2g; Sugars: 22g; Protein: 5g; Potassium: 169mg; Phosphorus: 148mg

This recipe, along with allergen substitutions can be found at: http://www.eatright.org/resource/food/planning-and-prep/recipes/baked-oatmeal-recipe.

August is All About Kids

August is entitled “Kids Eat Right Month™” because a child’s diet has proven to be of the utmost importance when paving the way to a long life of good health.  Below are some tips to keep your kids and the rest of the family healthy.

·      Be active!  It is recommended that kids get 60 minutes of vigorous play each day.  This could be as simple as a few games of tag, or something more involved, such as team sports.

·      Eat together.  Studies have shown that family bonding and health increase when that family enjoys meals together.

·      Plan family activities.  Make physical activity a family tradition by frequently planning dance parties, walks, hikes, or any other sort of active excursion!

·      Get the kids involved. Let your kids into the kitchen once in a while to help out with meal planning and prep.  This will allow them to understand nutritious, healthy foods and their preparation.

To find more materials, such as recipes, tips, and information on Kids Eat Right Month™, follow this link: http://www.eatright.org/resource/kidseatrightmonth/celebrate/get-involved/resources-for-parents-and-kids.

Memory Boosting Meals

Forgetfulness can be caused by a number of different factors, including diet.  This is because the brain functions best when it has good blow flow, which can be encouraged by consuming the foods below.

Veggies.

There are many reasons why vegetables are great things to eat!  They provide various vitamins and minerals that can help the body function better.  This effect is not lost when it comes to the brain, especially when the vegetables eaten are cruciferous.  This category includes: broccoli, cabbage, and dark leafy greens.

Berries and cherries.

Fruits such as blackberries, blueberries, and cherries contain anthocyanins and other flavonoids that have shown to increase brain function.  These are present in the berries these whether they are fresh, frozen or dried.

Omega-3 Fatty Acids.

DHA, an omega-3 fatty acid, is the most abundant fatty acid within the brain. Consuming this gives the brain the power to function better than before.  Fatty fish, algae, and other types of seafood are great sources of omega-3’s.  Eating these foods 2-3 times a week or taking fish oil, seaweed, or microalgae supplements will give your brain what it needs to work at its best.

Walnuts.

These nuts are usually marketed for their positive effects on heart health, but are also great for memory improvement!  Adding them to a salad or stir-fry is all it takes to reap the benefits from this powerful nut.

In addition, these foods aren’t just good for brain health!  All are commonly recommended by Registered Dietitians and other health professionals in order to improve overall health.  Whether or not any memory improvement is noticed, your body will thank you.

This information and more can be found at: http://www.eatright.org/resource/health/wellness/healthy-aging/memory-boosting-foods. 

Injured? Eat this!

As the condition of one's body changes, its nutritional needs change as well.  This trend can easily be seen during certain life events, such as pregnancy and aging, but also comes into effect while a wound is in the process of healing.  During this time, your body needs extra energy, protein, and water in order to compensate for lost materials and provide for the synthesis of new tissue.

Some tips for a quicker recovery include:

Consuming more calories.  While this is a top priority, be sure that they come from various sources, as the diet must remain balanced.

Include protein.  Ideally, 20-30 grams should be given in each meal and 10-15 grams in each snack.

Stay well hydrated!  Water, tea, juice, and milk are great ways to accomplish this.  Milk may be especially helpful because every ounce is packed with protein.

Talk with a Registered Dietitian.  These professionals carefully analyze every situation in order to identify specific vitamins, minerals, or other nutrients to be included in an individualized meal plan.  This is important as no two people and no two wounds are exactly alike.

Control blood sugar levels.   This is the best way for diabetics to treat their wounds.  A Registered Dietitian and physician can work together to find the best treatment option for any given situation. 

Find this and more at: http://www.eatright.org/resource/health/wellness/preventing-illness/6-nutrition-tips-to-promote-wound-healing

Pear-Berry Breakfast Crisps

The recipe below will be sure to boost your morning with antioxidants, vitamin C, and fiber.  These crisps can also be used in conjunction with yogurt or ice cream for a delicious dessert.

Topping

1 1/2 cups rolled oats
1/4 cup whole-wheat flour
1/8 teaspoon salt
1/4 cup honey
1/4 cup margarine, melted
1/4 cup chopped hazelnuts
1/4 cup vanilla low-fat Greek yogurt

Pear-Berry Filling

3 ripe pears (about 18 ounces), cored, cut in _-inch slices*
2 cups fresh or frozen blueberries or any berries
1 tablespoon cornstarch
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon salt
2 tablespoons honey
2 teaspoons vanilla extract

Directions

1. Preheat oven to 350ºF.
2. To prepare the topping, combine the oats, flour and salt in the medium bowl. Stir well to combine; set aside. Stir together honey and margarine in a small bowl. Add the honey mixture to the oat mixture; toss gently to coat the ingredients. Stir in the hazelnuts. Set aside.
3. To prepare the filling, combine the pears, blueberries, cornstarch, cinnamon, cloves and salt in a medium bowl. Stir together honey and vanilla extract in a separate small bowl; gently toss with the pear-berry mixture.
4. Pour the pear-berry mixture into an 8-x-8-inch baking dish. Spread the oat topping over the fruit. Bake for about 30 to 40 minutes, until the top is golden brown.
5. Serve warm or cold, topped with Greek yogurt.

Nutritional Information:

Makes 6 servings of:

Calories: 330; Calories from fat: 110; Total fat: 12g; Saturated fat: 1.5; Trans fat: 0g; Cholesterol: 0mg; Sodium: 220mg; Total carbohydrate: 52g; Dietary fiber: 7g; Sugars: 26g; Protein: 6g

Find the full recipe and more information at: http://www.eatright.org/resource/food/planning-and-prep/recipes/pear-berry-breakfast-crisp-recipe

Summer Fun Starts with Summer Foods!

During the summer months, many different fruits and vegetables are ready for harvest.  This provides a fantastic opportunity to bring fresh and flavorful foods into your family’s diet.  These experiences can be especially valuable to children as they explore their taste preferences and the world around them.

Fruits and veggies that ripen from May to August include: berries, avocados, tomatoes, and watermelon.  These foods can be grown in the backyard with help from the kids to provide an educational and agricultural experience.  After harvest, a variety of these foods can be consumed to increase fiber intake, along with some vitamins and minerals.

Incorporating fresh fruits and veggies such as these can help broaden your child’s palate, helping them to keep an open mind and positive attitude when it comes to eating.  In addition, their bodies will thank them for all the good nutrients they will be consuming.

Find this information and much more at http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/summer-is-time-for-kids-to-try-new-foods.

Breast Milk and Food Safety

Like all foods, breast milk is susceptible to bacteria, viruses, and other pathogens caused by cross contamination or time-temperature abuse.  In addition, the fragility of infants’ bodies and immune systems makes the safety of this food a top priority.  Below are a few tips to prevent your child from contracting a foodborne illness from your breast milk.

Keep it clean: While using a pump, be sure to clean all parts after each use.  Doing this in addition to washing your hands before and after using the pump will prevent cross contamination.

Store carefully: Breast milk can be stored at room temperature for a maximum of 4 hours, after which it must be moved to the refrigerator.  Here, it can stay fresh for up to 2 days.  If you choose to freeze your milk, it can be used 3-6 months after expression if kept at subzero temperatures.  With this being said, it is extremely important to label each sample with the date at which it was expressed and/or the expiration date.  When choosing which milk to feed with, use the FIFO (first in first out) method.

Reheat safely: Frozen milk should be thawed in the fridge or gently brought to temperature in a bowl of warm water.  Thawed milk can also be reheated in warm water, preventing hot spots and the destruction of important nutrients that microwaves are prone to.  

Out with the old: Thawed and reheated milk should be consumed or thrown out within 24 hours.  If unsure about the timing of a sample, it is better to waste the milk than to risk the child’s health.
 
This information and more can be found at: http://www.eatright.org/resource/homefoodsafety/safety-tips/food-poisoning/keeping-breast-milk-safe

The Importance of the Dietitian for Those with Phenylketonuria

Those with PKU, or phenylketonuria, must avoid or limit their consumption of all foods containing phenylalanine, as they lack the enzyme to convert this amino acid into another, called tyrosine.  A buildup of phenylalanine can then cause mental retardation or other neurological problems.  This condition can make obtaining proper nutrition very difficult.

This makes the role of the metabolic dietitian crucial.  Because of their vast knowledge in diet and physiology, this professional can suggest and modify diets for and with those with PKU and their families.  Regular recommendations may include: consuming foods high in tyrosine, getting creative with meals, and planning ahead for vacations, school lunches, and special events, among other things.  

If you or someone you know was diagnosed with phenylketonuria, it is important to continue to consult with such a dietitian on this condition, as many of their suggestions and modifications will prove to be extremely helpful to the health of the PKU individual.

This information and more can be found at: http://www.eatright.org/resource/health/allergies-and-intolerances/food-intolerances-and-sensitivities/feeding-the-child-with-pku.

Can Magnesium Help Grow Strong Bones?

It’s universally known that calcium and vitamin D intake leads to increased bone strength.  But, according to new research out of the Universities of Bristol and Eastern Finland, magnesium could also play an important role in preventing fractures.

In the study conducted by the above universities, it was observed that those with low blood magnesium levels were 44% more at risk for fracture than those with high magnesium levels.  In addition, none of the 22 subjects with very high blood magnesium levels experienced any kind of fracture during the course of this study.

This is especially interesting to those that work with or are a part of populations at risk for fractured bones, including the aging and elderly.  However, more research is necessary to see any therapeutic effects of magnesium supplementation.

For more information, read the summary article by following this link:

https://www.sciencedaily.com/releases/2017/04/170412215700.htm

Or access the full research article here:

https://link.springer.com/article/10.1007%2Fs10654-017-0242-2

Eating for Two?

During pregnancy, a proper diet is extremely important for both the health of the mother and that of the child.  As this 9-month period is accompanied by weight gain and food cravings, it is important to be aware of exactly how many pounds the mother should be gaining.  Knowing this information can help prevent conditions, such as gestational diabetes and birth defects.

A series of weight gain recommendations for full-term pregnancies has been formulated based upon the mother’s pre-pregnancy Body Mass Index.  A list of these recommendations is shown below:

·      Underweight: 28-40 lbs.

·      Recommended weight: 25-35 lbs.

·      Overweight: 15-25 lbs.

·      Obese: 11-20 lbs.

Weight gain will increase for those expecting twins (with no set recommendation for underweight mothers-to-be):

·      Recommended weight: 37-54 lbs.

·      Overweight: 31-50 lbs.

·      Obese: 25-42 lbs.

In addition, increased energy needs are based on that of trimesters, but should be gradually increased as the pregnancy progresses:

·      No extra calories are needed for the first trimester.

·      An added 340 calories per day is advised for the second trimester.

·      The mother should consume 450 calories more calories per day (than when not pregnant) in the third trimester.

This added energy should come from foods high in nutrients rather than those high in fat and/or sugar.  Such foods include: lean proteins, dairy, vegetables, and fruits.

These guidelines should be combined with 30 minutes of moderate exercise a day if the mother seems to be gaining more weight than is recommended for her BMI.

Lastly, it is important to consult a physician concerning any exercise routine or additional supplements taken during the pregnancy.

These guidelines and more can be found at: http://www.eatright.org/resource/health/pregnancy/prenatal-wellness/healthy-weight-during-pregnancy

What’s Lurking in Your Refrigerator?

A refrigerator is often seen as the safest place for food items.  However, this safety is greatly compromised if the cleanliness of the space is neglected.  A dirty refrigerator can be full of harmful bacteria, increasing the risk of food poisoning.  These potential pathogens make it imperative to keep all shelves, drawers, walls, and handles of this appliance clean.  

There are simple ways to maintain a clean fridge environment, including:

·      Weekly sorting of foods—this keeps your fridge clean and also helps your wallet by throwing out foods that have expired and quickly using those that expire soon.

·      Immediately cleaning spills—this is especially important for juices from raw meats that can spread e. coli or other foodborne illnesses.  Thawing meats should also be placed on the bottom shelf in covered containers to further prevent cross-contamination.

·      Cleaning the front grill—keeping this area free from dirt and dust allows for greater efficiency and faster cooling, which can keep foods from spoiling too quickly.

·      Keeping up with both the inside and outside of the fridge—the inside walls and shelves should be wiped down with warm, soapy water and dried while the outside handle should also be cleaned.  Some cleaners can leave a taste on food and/or cause damage to the walls of the fridge—avoid these.

These simple tips and more can be found at:

http://www.eatright.org/resource/homefoodsafety/four-steps/wash/how-clean-is-your-refrigerator.