Nutrition Frenzy

Study aims to uncover why rate of the disease is lower in Chinese women

Women who get plenty of mushrooms and green tea in their diets may have a lower risk of developing breast cancer, new study findings suggest.

The study, of more than 2,000 Chinese women, found that the more fresh and dried mushrooms the women ate, the lower was their breast cancer risk.

The risk was lower still among those who also drank green tea every day.

The study was conducted in southeast China and involved 1,009 breast cancer patients between the ages of 20 and 87, and an equal number of healthy women the same age. All completed a detailed dietary questionnaire that asked them how often they ate specific foods.

Overall, Zhang’s team found, women who ate the most fresh mushrooms — 10 grams or more per day — were about two thirds less likely to develop breast cancer than non-consumers of mushrooms. Meanwhile, women who ate 4 grams or more of dried mushrooms per day had half the cancer risk of non-consumers.

Finally, mushroom eaters who also drank green tea everyday had only 11 to 18 percent of the breast cancer risk of women who consumed neither.

The study does not prove cause-and-effect, the researchers point out.

They did account for several kinds of risk factors for breast cancer — such as the women’s weight, education level, and exercise frequency and smoking habits — but there could be other factors that explain the findings.

This is also the first study linking high dietary amounts of mushrooms and green tea to lower breast cancer risk, Zhang told Reuters Health.

Eric Bailey outdoes himself in “Food Choice and Obesity in Black America: Creating a New Cultural Diet”, 150 pgs, Greenwood ebooks.

If Doctors, Healthcare and the Fitness industries ever wondered why African Americans are not coming in droves, this book is a Must Read!

By simply overlaying Eurpean Ethnic ideals onto Black Americans, a disservice is being done to both ethnicities. Eric Bailey has a catch-phrase that should be on the tip of everyone’s tongue in the aformentioned industries: “Culturally Appropriate”.

In “Food Choice and Obesity in Black America”, the author covers relevant background material to the growing obesity problem in the African American communities. Citing historical, familial, religous, peer and cultural reasons, there is evidence that a different approach should be taken with discussing weight loss, eating habits, exercise routines and social interactions between African Americans.

Bailey doesn’t just lecture to White Doctors and African Americans in this timely book. He takes the time to explain why African Americans view Obesity and Food differently than European Americans. He also explains why African Americans should open up to their doctors, take the time to explain their cultural viewpoints in regards to body type, culture, food preparation.

Never once did I feel talked down to in reading this book, and I’m certain no one who will read “Food Choice and Obesity in Black America” will feel offended.

Bailey takes us on a cultural train ride through the eyes of African Amercians in regards to how they view weight loss and food through their community and how it differs from what is called ‘mainstream america’. The last chapter is about what Eric Bailey terms “THE NEW BLACK CULTURAL DIET AND LIFESTYLE”. He asks that each African American ask themselves six timely questions, honestly and openly about themselves, their culture, their family, their food, their reality and their body.

A sure winner in the fight against obesity for Eric Bailey.

So which Girl Scout cookies are the most healthy — or perhaps I should say the least unhealthy?

The most figure-friendly Girl Scout cookies are those with the fewest fat grams and calories per sensible serving. The most heart-friendly cookies, meanwhile, are those lowest in saturated fat — which often match up with those lowest in total fat and calories.

1. *Reduced-Fat Daisy Go Rounds (1 pouch)

*Lowest in fat; lowest in saturated fat; lowest in calories

2. *Shortbread (4 cookies; 26 grams)

*Lowest in sugar among the regular cookies

3. Do-si-dos (2 cookies; 24 grams)

Fat grams: 5
Saturated fat grams: 1.5
Calories: 120

4. Lemon Chalet Cremes (2 cookies; 32 grams)

Fat grams: 7
Saturated fat grams: 2.5
Calories: 170

5. Peanut Butter Sandwich (3 cookies, 35 grams)

Fat grams: 6
Saturated fat grams: 2.5
Calories: 160

6. Thanks-A-Lot (2 cookies, 31 grams)

Fat grams: 6
Saturated fat grams: 3.5
Calories:150

7. Trefoils (5 cookies, 33 grams)

Fat grams = 8
Saturated fat grams = 2.5
Calories = 170

8. Thin Mints from Little Brownie Bakers (4 cookies, 32 grams)

Fat grams: 8
Saturated fat grams: 5
Calories: 160

9. Lemonades (2 cookies, 31 grams)

Fat grams: 7
Saturated fat grams: 4
Calories: 150

10. *Caramel deLites (2 cookies, 28 grams)
Highest in sugar; Tied with Thin Mints by ABC and Samoas for the highest in saturated fat

Fat grams: 7
Saturated fat grams: 6
Calories: 140

11. Peanut Butter Patties (2 cookies, 28 grams)

Fat grams = 8
Saturated fat grams = 5
Calories = 150

12. *Samoas from Little Brownie Bakers (2 cookies, 31 grams)

* Tied with Thin Mints (ABC) and Caramel deLites for highest in saturated fat

Fat grams: 8
Saturated fat grams: 6
Calories: 150

13. *Thin Mints from ABC Bakers (4 cookies, 33 grams)

*Tied with Caramel deLites and Samoas for highest in saturated fat

Fat grams = 8
Saturated fat grams = 6
Calories = 160

So enjoy those Girl Scout Cookies!

Here’s a diet “do” that may help keep your bladder cancer-free. Start your day with some yogurt. Later, have some more for a snack.

Compared with their peers who never ate yogurt, people in a study who ate two or more servings daily had almost a 40 percent lower risk of bladder cancer. Talk about an antiager!

Lactic Acid in Action
Cultured milk products like yogurt contain something that other dairy items lack: lactic acid bacteria. Just how the bacteria helps stave off bladder cancer isn’t clear, but the fact that it does have an immune-boosting reputation is one possibility.

Dairy That Really Does Your Body Good
Along with keeping bladder cancer at bay, yogurt has been shown to lower the risk of liver cancer, defend against gum disease, and — when coupled with fiber-rich foods — ease gas and bloating. So keep the yogurt coming with these recipe ideas:
Turn it into a drink.
Have it for dessert.
Plop some on your soup

Try an Apricot Smoothie:

Canned apricot halves blend with yogurt in a tangy and refreshing smoothie.

Ingredients
1 cup canned apricot halves in light syrup
6 ice cubes
1 cup nonfat plain yogurt
3 tablespoons sugar

Directions
1. Blend apricot halves, ice cubes, yogurt and sugar in a blender until frothy.

I incorporate plain yogurt into my recipes an cooking, replacing sour cream and mayonayse. Put it in savory dishes like beef burgundy, salad dressings or sweet dishes like smoothies; add it to mashed potatoes (if you are going to eat mashed potatoes, make them healthier), or mashed cauliflour.

From webmd: Here are 10 simple strategies to beat the rising cost of food and help your grocery dollars go further:

1. Buy produce in season. Check the food section in your newspaper to find the best buys for the week, based on fresh produce in season.

2. Use sales and coupons. Planning meals around what’s on sale can lower your grocery bills, especially if you also use coupons (make sure they’re for item you would buy anyway).

3. Brown-bag it. Making lunch and taking it with you is a great money-saver and an excellent use of leftovers for meals at work, school, or wherever your destination.

4. Think frozen, canned, or dried. Next time you’re gathering ingredients for a recipe, try using frozen, canned, or dried foods. They may be less expensive than fresh, yet are equally nutritious.

5. Save on protein foods. When possible, substitute inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes for more expensive meat, fish, or poultry. Eat vegetarian once a week or more to increase your consumption of healthy plant foods while saving money.

6. Waste not, want not. Before you toss perishable food into your grocery cart, think about exactly how you’ll use it. The Environmental Protection Agency estimates that Americans generate roughly 30 million tons of food waste each year.

7. Go generic. Consider buying store brands instead of pricier national brands. “All food manufacturers follow standards to provide safe food and beverage products of high quality,” says Earl. Many grocery companies buy national-brand products made to their specifications and simply put their own label on the products.

8. Buy prepackaged only if you need it. Unless you have a coupon or the item is on sale, buying prepackaged, sliced, or washed products comes with a higher price tag.

9. Buy and cook in bulk. Joining a bulk shopping club, like Sam’s or Costco, can be cost-effective if you frequent the club regularly. Bulk purchases can be a great way to save money — as long as they get used.

10. Plant a garden. For benefits that go beyond cost savings, plant your own produce.

Gabrielle Reece of yahoo health has some fantastic hints, tips and guides for eating healthy when you’re out running errends and have to stop at a fast food restaurant. Great tips!

Remove all the extras.
Avoid cheeses, sour cream, dressings, and spreads. I know it’s not quite as exciting, but you will save yourself a lot of calories and fat.

Pay attention to how your food is prepared.
The answer may be right in front of you: If you see the words “fried”, “breaded”, or “creamy” then you know that’s not going to work. Some places offer you a choice for how you want your food prepared; if it’s available, always go for the broiled or steamed version.

Drink water.
You would be amazed how many calories and how much sugar are in sodas. Avoid all sugary drinks, and yes this means diet drinks as well. We drink about 20% of our daily calories, so you can eliminate 1/5 of your calories by simply drinking water. If you get really bored, grab a lemon and throw it in your water or go for an unsweetened tea.

Don’t inhale your food.
If you are going to have a meal, then do your best to chew it, smell it, taste it, and enjoy it. You will eat more slowly and digest your food better overall. Plus, I think we have the tendency to eat less if we pay attention to what we are consuming.

If you love your buns, then get the bun on the side.
I enjoy bread just like you, but if you ditch the bun you will see how great you feel, and in time, how white flour affects your gut and butt. If you happen to be at the world’s most delicious Italian restaurant, where they make their own baguettes, then go for it. If we are talking about a store-bought hamburger bun, then pass.

Your food is salty enough.
I am quoting Dr. Oz, but he said the number one harmful risk to your health is high blood pressure. Don’t add any more salt to your already salty food.

Great Q&A from Diet and Fitness Expert Dr. Melina Jampolis, Physician Nutrition Specialist:

My 10-year-old daughter struggles with her weight. We have been told by our family doctor that she is “off the charts” on weight. She is currently 4 feet 6 and weighs 105 pounds. We walk 2-3 miles several times per week; I also try and provide healthy meals, etc. We have had her thyroid checked; her blood-work all came back normal. I am curious on how many calories she should have daily to try and guide us on how much she should be eating. Any useful tips would be greatly appreciated.

Expert answer:
Hi Julie — With almost one in three children today overweight or obese, you are not alone in your struggle and in your concern for your daughter. Childhood obesity is an important predictor of adult obesity and has been associated with an increased risk of type 2 diabetes, high cholesterol, and psychosocial issues. While I strongly believe that public policy changes are critical to combat this growing epidemic, the American Academy of Pediatrics has released an extensive set of guidelines that may help you.

Your goal for your daughter at this age should be geared more towards weight maintenance rather than weight loss, allowing her to grow into her weight as she ages and her height increases. If she does lose weight, the AAP suggests that weight loss for children aged 2-11 be no more than 1 pound per month and older children should lose no more than 2 pounds per week. It is critical that adopting a healthy lifestyle become a family affair, as it appears you are doing by promoting regular walking and healthy meals. Avoid overly restrictive behavior or making your daughter feel punished or deprived from the things that the rest of the family enjoys. Here are a few more tips from the AAP guidelines along with a few of my suggestions for implementation.
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Could it be true? Is there really an all-natural, low-calorie sweetener — with no aftertaste — that doesn’t send your blood sugar into the stratosphere? Fans say agave (ah-GAH-vay) nectar fits that description. And to judge by the flood of agave-sweetened foods and drinks on supermarket shelves — hundreds have been introduced in the last 2 years — the new sweet stuff has a lot of believers. It’s even showing up in cocktails at trendy bars. So, is it true? Or too good to be?

T or F: Agave is super sweet.
True indeed! It’s four times sweeter than white sugar. Just 1/4 teaspoon of agave nectar/syrup approximates the sweetness of 1 teaspoon of sugar, costing you just 4 calories instead of 16.

T or F: Agave is all natural.
True, sort of. But “all natural” doesn’t mean “not processed.” Agave comes from the desert-dwelling succulent Agave tequilana, which is also the source of tequila. However, turning the plant’s juicy sap into a syrupy nectar you can drizzle on yogurt or stir into tea takes some doing. Some manufacturers heat the sap; others use enzymes to convert it into table-ready syrup.

T or F: Agave has no flavor.
True and false. It depends on whether the syrup is light or dark. The lightest types are virtually flavorless, but darker varieties have a maple- or caramel-like taste that you may take to . . . or not.

T or F: Agave has a low glycemic index (GI).
True. Because agave nectar is mostly fructose, it makes a pit stop for processing in the liver, which lowers its glycemic index (GI) — a measurement of how quickly a food makes blood sugar rise. Table sugar is about half glucose, which goes straight to the bloodstream and sends blood sugar zooming in minutes.

T or F: Agave is a healthy sweetener.
More false than true. The major health benefit is that you may use less agave than sugar to get the same sweetness. But that’s about where the health-buck stops. People who’ve heard all the bad press about high-fructose corn syrup — and avoid it like the plague — need to realize that agave nectar is a high-fructose syrup (at least 75% fructose). Many health experts believe high-fructose foods are not good for you. “Perhaps most worrisome is that excessive fructose may increase the risk of metabolic syndrome and diabetes,” says Richard Johnson, MD, author of The Sugar Fix: The High-Fructose Fallout That is Making You Fat and Sick (2008). It also triggers a combination of unhealthy effects that can eventually lead to a host of troubles, including heart disease and stroke, according to Johnson and others.

Bottom line: If you’ve got a serious sweet tooth, a little agave syrup now and then may help you control calories and blood sugar spikes. But that’s as far as it goes — and the trade-offs aren’t great. Sorry about that.

An overweight teenager who once ate 15,000 calories a day has lost 280 pounds after undergoing weight-loss surgery.

This is amazing! Malissa Jones, of Selby in North Yorks, England, tipped the scales at 476 pounds at the age of 16 and was constantly gorging on chocolate, chips and other junk food, sometimes eating 10 candy bars in one sitting.

She was so hooked on eating she would raid the freezer in the middle of the night and gobble down partially-thawed raw burgers.

In the end Jones was barely able to move. She needed oxygen so she could breathe while sleeping and suffered angina — a heart disease usually associated with older people.

Doctors told her to lose weight or she would die. At 17, she decided to have gastric bypass surgery. The operation helped Jones lose more than half her body weight in just one year.

Now she is saving to have an operation to remove 14 pounds of excess sagging skin caused by her dramatic weight loss.

“I’ve discovered a whole new world,” the teen said. “I’m out every weekend clubbing. I’ve had a lot more boyfriends because I feel much more attractive and confident.”

So at 17 she decided to have the bypass . . . even though it could have killed her. The risky op is normally banned on under-18s. She said last night: “Doctors warned me there was a strong risk I could die from the op. But I knew I had no choice. Without it I would have died anyway.”

Miraculously Malissa, of Selby, North Yorks, not only survived but lost more than half her weight in a year.

Now she is saving to have a private op—a full body lift and tuck—to remove one stone of excess sagging skin caused by her dramatic weight loss.

Great news for soup lovers!

The first Campbell soup is getting a low-sodium makeover.

The Campbell Soup Co. announced Wednesday that its tomato soup — the one painted by Andy Warhol — will have its sodium cut by 32 percent by August.

The new level will have 480 milligrams of sodium per serving — low enough to qualify for the government’s definition of low-sodium.

The company is using low-sodium sea salt to modify a product that hasn’t changed much since it was introduced in 1897. Sea salt is used more and more by food manufacturers to introduce low-sodium foods to the public.

Over the past three years, Camden-based Campbell has used the sea salt in dozens of its offerings.

Denise Morrison, the president of the Company’s North American soup, sauces and beverage operations, says that by fall half the company’s soups will be low-sodium.

Campbells Tomato soup is the go-to soup for a quick lunch, dinner, or addition to recipes. Great news that they are reducing sodium in their soups, and that their classic Tomato is the first to get the makeover. There have been more and more food products that include Sea salt and it is a nice change from the bombardment that your taste buds endure with the regular foods that are difficult to stomach.

Hopefully, this new wave of Campbells foods will encourage other food manufacturers to produce more low-sodium foods when they see how popular Campbells Tomato Soup has become. There is one kitchen that will be stocked with this new low-sodium soup.

“Free foods” are those that help you get more bang for your buck because they contain a lot of water, fiber, and flavor, which fill you up without a lot of calories. This idea, which is not new, was the premise behind Volumetrics, a book published in 2000 by Barbara Rolls, Ph.D., and Robert A. Barnett. Rolls is a researcher at Penn State University whose doctorate is in nutrition.

Roll’s theory of volumetrics is a classic because it’s geared toward allowing people to eat more food (particularly fresh fruits and vegetables, which are usually 80 percent to 95 percent water), while at the same time keeping the calories down and hunger pangs at bay. Rolls, who backed up her theories with promising research done back in 1998 and 2000, suggests eating a higher proportion of fiber-rich foods along with adequate portions of lean protein (think skinless chicken breasts, low-fat cheeses, and low-fat veggie burgers) and healthy fats from fish and other sources.

Here’s how to incorporate the volumetrics concept into your meals:

Choose very low-density (aka, low-calorie) foods

Load up on fresh fruits and vegetables. Try shopping at your local farmer’s market for the freshest, most delicious fruits and vegetables at a reasonable cost.
Limit starchy vegetables like corn, peas, and butternut squash since they’re higher in calories (although they do pack a great nutritional punch).
Drink nonfat or 1-percent milk only.
In your cooking, use clear soups or broths, without added fats.
Consume lean proteins: low-fat cheeses and vegetable protein, skinless chicken breast, broiled or grilled fish (no skin), 93-percent lean (or leaner) ground turkey or meat.
Limit high-density (aka, higher-calorie) foods

High-fat chips. Even the baked varieties are high in calories and do little to satisfy hunger.
Cookies. You know it: high in both fat and sugar.
Chocolate. Dark chocolate has antioxidants and therefore some health benefits, but try to limit yourself to a few small squares per sitting, especially if you’re working on weight loss.
Nuts. Again, these have health benefits but also a lot of calories per ounce, so use them sparingly.
Butter. Lite butters are better choices, but watch the amounts you use of those too.
Oils. Even though olive oil is very heart-healthy, like all other oils it packs about 120 calories per tablespoon, so again use sparingly.

I’ve long been a big fan of spices in cooking instead of salt. But there comes a time when even the consummate cook has old spices in store. When to weed them out? The Seattle Times comes to the rescue.

For spices, the government’s guideline for freshness dating is four years for whole spices and two years for ground spices. But two years is a long time for a finely ground spice to stay fresh. A good rule of thumb is to buy no more than a one-year supply of herbs or ground spices and a two-year supply of whole spices.

Keep in mind that each spice contains hundreds of flavor components. It is the quantity and balance of these components that determine the quality of the spice. The flavor components will dissipate at different rates. When in doubt about a spice, smell it. If it smells strong and spicy, use it. If the aroma has faded away, toss it. Old spices never go bad, they just fade away. Spices must be stored properly to maintain a strong, fresh flavor. Heat, light, moisture and air all speed the loss of flavor and color. Store accordingly.

In addition, flour will be good for nine months if stored in an airtight container and kept from heat; sugar for up to two years. Sauces and other condiments, once opened, will keep for six months if properly refrigerated.

Since I use spices alot in my cooking, I doubt I have any that are older than six months.

Great post from Real Age:

That bowl of ice cream made you feel better. For about 2 minutes. Now you need a nap.

Next time you need a pick-me-up, reach for one of these three foods instead. Research shows they offer real mood-boosting benefits — without inducing a food coma.

1. Fortified cereal
Yep, another reason to eat your Wheaties. A bowl of fortified cereal is a great way to get a boatload of energy-boosting B vitamins, which work to curb tension, moodiness, irritability, and depression. (Or get a whole string of Bs — B1, B2, B3, B5, B6, B12, folate, biotin — by taking a B-complex supplement or a multivitamin.

2. Something made with saffron
Small-scale studies have found that saffron — the trademark spice in many yellow-hued Indian, Moroccan, and Asian dishes — can ease symptoms of depression with virtually no risk of side effects. Although it’s a somewhat pricey spice, a little bit goes a long way, as you’ll see in these flavorful dishes from EatingWell:
Spicy Yogurt Chicken
Scallops in Saffron-Tarragon Broth
Winter Squash Risotto

3. Fish dishes
Research shows that people with lower blood levels of EPA and
DHA — two fatty acids found in several kinds of fish — are more likely to show symptoms of mild to moderate depression. So snack on some tuna salad or finish off the salmon from last night’s dinner.

One of my favorite Nontraditional Comfort Foods is a great big bowl of my homemade Ratatouille with some shredded cheddar cheese. Ratatouille features that cancer-fighting vegetable, Eggplant! it also has zucchini, peppers (green, red, yellow, orange), tomatoes, yellow squash, mushrooms and for spices, bay leaf, basil, oregano! It’s warm, comforting, tasty and good for you, on so many levels.

Citrus fruits contain nutrients that are essential for men’s reproductive health

Strawberries contain folic acid, which helps ward off birth defects in women

A drink or two can help you relax and help lower your inhibitions

If you want to put some sizzle back into your sex life, food can help you set the mood this Valentine’s Day. There’s nothing better than a romantic, home-cooked dinner, featuring some R-rated foods to help turn up the heat.

And if you’re sporting a little extra pudge, incorporating these in-the-mood-foods into a healthy, plant-based diet is one of the best ways to help you get back to your sexy self.

Almonds

Topping my of feisty foods, almonds have long been purported to increase passion, act as a sexual stimulant, and aid with fertility. Like asparagus (another one of my favorite sexy foods), almonds are nutrient-dense and rich in several trace minerals that are important for sexual health and reproduction, such as zinc, selenium, and vitamin E.

Strawberries

The color red is known to help stoke the fire: A 2008 study found that men find women sexier if they’re wearing red, as opposed to “cool” colors such as blue or green.

Seafood

Despite their slippery and slimy texture, oysters may be the most well-known aphrodisiac. They’re also one of the best sources of libido-boosting zinc.

Figs

These funny-shaped fruits have a long history of being a fertility booster, and they make an excellent aphrodisiac because they are packed with both soluble and insoluble fiber, which is important for heart health

Finally, Alcohol

A drink or two can help you relax and help lower your inhibitions — which can be a good thing if you’re in a safe environment. And alcohol in moderation helps raise HDL cholesterol (the “good” kind) while reducing your chance of blood clots.

Why some slimming strategies backfire — and fixes to help reach your goal

You save your calories for a big dinner
Yes, cutting total calories leads to weight loss. But bank most of those calories for the end of the day and your hunger hormones will go haywire, making you eat more. Middle-aged men and women who ate their daily number of calories in one supersize supper produced more ghrelin, a hormone that causes hunger, than when they ate the same number of calories in three square meals, found researchers at the National Institute on Aging.

Smarter move: Front-load your calories. Overeating at night keeps you from being hungry in the morning, setting off a vicious cycle in which you’re never interested in breakfast but always starving by dinner. The key is to rebalance your day so you don’t set yourself up for an evening binge. To get your appetite back in the morning, cut your evening meal in half. Then eat a breakfast of about 450 calories, such as a scrambled egg with low-fat cheese on a whole wheat English muffin with an 8-ounce glass of juice — an amount that should keep you satisfied until lunch, says George L. Blackburn, MD, PhD, associate director of the division of nutrition at Harvard Medical School and author of “Break Through Your Set Point.” Once your appetite adjusts, don’t go more than 5 hours without another meal of roughly the same size.

Read more by clicking the blue link above, like You graze instead of eating regularly scheduled meals.