The NetNutritionist Blog

Your mind may not be the first thing you think of when it comes to the battle of the bulge, but it deserves some definite attention. Not only do your emotions influence how much and what types of food you choose to eat, but your brain itself may as well.

Women may have more emotional cravings for food than men, even if they’re not really hungry, a new study has found.

Case in point, a new study from Brookhaven National Laboratory found that women, in particular, seem hard-wired to have emotional cravings for food.

In the study volunteers fasted for 17 hours, then were put into brain-imaging PET scanners, and were instructed NOT to think about food. But here’s the catch, they were then tempted with tiny tastes, smells and descriptions of their favorite foods.

But while both men and women were able to lower the overall sensation of hunger, women had a harder time shutting off their thoughts about food. Even when their feelings of hunger had dissipated, women still felt a desire to eat.

Further, just being stressed out can cause you to gain weight, according to the Study of Women's Health Across the Nation.

"Under stress, people conserve more fat, and we think that may be what's going on here," says psychologist and study co-author Tené Lewis of Rush University Medical Center in Chicago.

Even after taking into account other factors that could affect weight gain (exercise habits, diet, smoking, etc.) it was found that the more bad things the women reported, the more weight they gained!

And this is just the tip of the iceberg when it comes to your mind -- your subconscious -- and your weight.

How Your Mind May
Sabotage Your Weight

Keep Stress, and Your Waistline, Under Control Replacing Cravings With Other Activities or Simply With Water and Healthy Organic Foods.

The more you try to eliminate the food your craving, the more focused and greater the craving becomes.

Replace the craving vs attempting to eliminate it.

The one hour clue is one hour after eating do you feel better or worse? More energy or less? Any foods that don't make you feel good, energized one hour after eating, should be replaced with health-energizing foods.

When you feel the love, you'll start to feel better, replacing the upset feeling.

For starters, we’re all subjected to plenty of food advertisements and most of those ads are not for healthy foods. The bulk of the advertising goes to sway our kids, and according to a study by the Kaiser Family Foundation, in a typical day the average 8-12-year-old sees:

•5 ads for candy and snacks
•4 ads for fast food
•4 ads for sodas and other soft drinks
•3 ads for cereal
•2 ads for restaurants
•1 ad for prepared foods
•2 ads for the following categories combined: dairy, water, juice, meat, poultry, fish, fruit, vegetables or grains
Do these ads encourage kids to want more junk foods? Certainly, and if you’re a parent that may mean you keep more unhealthy foods around your house -- to tempt you to sabotage your own diet. Even without kids, food advertising can have subtle impacts on your desire to eat foods that aren’t good for your waistline.

But advertisements are just one example. Here are some others:

Fad Diets

Are you swayed by the latest diet craze, the one that pushes low-fat, low-carbs, high-protein or any other mix of foods that is “guaranteed” to make you lose weight? Do you try them time and again, even though they always fail you?

Again, this is your emotions getting the better of you.

No fad diet will help you lose weight better than the old-fashioned advice to limit your calories … no matter what type they are. A new study published in the February 26, 2009 New England Journal of Medicine just further proved this point: researchers found that one diet is no better than the next when it comes to weight loss. All that matters is that you eat less.

"We have a really simple and practical message for people: it's not so much the type of diet you eat," says Dr. Frank Sacks, a professor at the Harvard School of Public Health and lead author of the study. "It's how much you put in your mouth."

ANY Diet, For That Matter

The notion of “dieting” is ingrained in many of our heads, sometimes from childhood when we watched our mothers or fathers struggling with their own diets. As a result, you may feel, even subconsciously, that the only way to lose weight is by meticulously counting calories and fat grams, or starving yourself on cabbage soup and grapefruit.

Again, this is letting your mind play tricks on you.

According to a two-year study published in the June 2005 issue of the Journal of the American Dietetic Association, if you're looking to achieve long-term health improvements, behavior changes and self-acceptance are more effective than dieting any day of the week.

Portion Sizes

Do you think you must eat meals the size of thimbles to stay thin? Another trick of your mind! Thin people eat until they’re full … but they fill their plates mostly with fruits, veggies and lean protein. You can also trick yourself into thinking you’re eating more by using a smaller plate, such as a salad plate. It looks full, but you’re eating less than if you used a full-size dinner plate.

Once you’ve programmed your mind around healthy lifestyle habits, choosing good-for-you foods is natural.

Working out is a Luxury

Think you don’t have time to workout? Well, waist size is not all about food … it’s also about exercise. Taking the time to workout, even if it means giving up something else, is a trait that in-shape people share … and one that you should get your mind around. It’s not selfish to take time for yourself to exercise … it’s smart.

How to Program Your Mind to Reach Your Ideal Weight

Losing weight is not about dieting or restrictions … it’s about changing the way you think about food, eating and a healthy lifestyle in general.

The first step to doing this is to become aware of your eating patterns; for instance if you tend to overeat when you're stressed about work, then make adjustments based on this. If you know you tend to overeat when you're overwhelmed, make it a point to keep yourself busy with another activity (even something relaxing like reading or taking a bath) during this time.

Next, focus on making small changes in your lifestyle, not on losing weight. For instance, rather than thinking, "I have to lose 30 pounds," think, "Today I'm going to take a pass on the bread and butter and go for a walk after dinner."

By adding just one or two healthy behaviors to your routine each day, you’re subtly changing your old, weight-sabotaging habits into new healthier ones.

And finally, stay positive. Focus on all you have to GAIN from your newfound mindset, rather than all you’re giving up.

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This is for the naysayers who believe that there is no scientific evidence that intravenous vitamin C, vitamin C given in a vein, does not better help (and even cure) a variety of devastating conditions:

Oral vitamin C, like vitamin C pill and orange juice, does not achieve as much for your health as vitamin C does intravenously. Intravenous vitamin C has been helped patients with cancer, arthritis, heart disease, infections, fatigue, joint pain, intestinal disease and more. See the links below for reasons why intravenous vitamin C is hugely helpful.

More will be posted about the controversy over intravenous C and why the FDA is trying to prevent you from getting it.

SCIENTIFIC REFERENCES – INTRAVENOUS VITAMIN C

http://www.ncbi.nlm.nih.gov/pubmed/20628650 – Shows that intravenous vitamin C is “remarkably safe (when given intravenously)”.

http://www.ncbi.nlm.nih.gov/pubmed/20511723 – Intravenous vitamin C kills cancer cells by producing hydrogen peroxide.

http://www.ncbi.nlm.nih.gov/pubmed/20424557 – Intravenous vitamin C for the treatment of herpetic neuralgia.

http://www.ncbi.nlm.nih.gov/pubmed/20400857 – Intravenous vitamin C reaches much higher blood levels than oral vitamin C could ever reach.

http://www.ncbi.nlm.nih.gov/pubmed/20171954 – In vivo experiment, intravenous administration of ascorbic acid significantly decreased the growth rate of mesothelioma tumor inoculated in mice. These data suggest that ascorbic acid may have benefits for patients with mesothelioma.

http://www.ncbi.nlm.nih.gov/pubmed/20170881 – Impaired microcirculatory reperfusion is improved by vitamin C infusion suggesting that oxidative stress is implicated

http://www.ncbi.nlm.nih.gov/pubmed/20150992 – Conclude that the inhibition of angiogenesis by ascorbate suggested in vitro is confirmed in vivo, and that angiogenesis inhibition may be one mechanism by which intravenous ascorbate therapy shows efficacy in animal experiments and clinical case studies.

http://www.ncbi.nlm.nih.gov/pubmed/19731754 – High dose intravenous vitamin C therapy may have benefits in patients with advanced cancers, and cancers with poor prognosis and limited therapeutic options, but further clinical studies regarding the safety and efficacy of this therapy are necessary, especially in Germany.

http://www.ncbi.nlm.nih.gov/pubmed/16567755 – “Early clinical studies showed that high-dose vitamin C, given by intravenous and oral routes, may improve symptoms and prolong life in patients with terminal cancer”.

http://www.ncbi.nlm.nih.gov/pubmed/18450228 – “This review describes the current state-of-the-art in oral and intravenous vitamin C pharmacokinetics. In addition, the governmental recommendations of dose and frequency of vitamin C intake will also be addressed”.

http://www.ncbi.nlm.nih.gov/pubmed/17053422 – Supraphysiological levels of ascorbate, which can only be achieved by the parenteral and not by the oral administration of vitamin C, may facilitate the restoration of vascular function in the critically ill patient.

http://www.ncbi.nlm.nih.gov/pubmed/19284416 – (For Acute Myeloid Leukemia) – The clinical benefit, along with a conspicuous absence of significant adverse events, suggests that further testing of LAA depletion alternating with pharmacologic dose intravenous supplementation in patients with these and other malignancies is warranted.

http://www.ncbi.nlm.nih.gov/pubmed/12410623 – Research into Intravenous Myer’s Coctail.

http://www.ncbi.nlm.nih.gov/pubmed/18468413 – Interstitial pneumonia can be controlled by the combined use of a prophylactic antibiotic system and the drip infusion system including megadose vitamin C.

http://www.ncbi.nlm.nih.gov/pubmed/19246295 – Intravenous administration of 2.83 g/kg vitamin C can promote the necrosis and apoptosis of hepatoma Walker256 cells in rats and protect the liver function of the tumor-bearing rats.

http://www.ncbi.nlm.nih.gov/pubmed/19154961 – High dosages of vitamin C will not increase stones in a person with normal kidney function.

http://www.ncbi.nlm.nih.gov/pubmed/19414313 – Intravenous vitamin C helps advanced cancers.

http://www.ncbi.nlm.nih.gov/pubmed/18974579 – Vitamin C helps hemodialysis patients.

http://www.ncbi.nlm.nih.gov/pubmed/12803508 – Intravenous vitamin C helps remove excessive bound iron.

http://www.ncbi.nlm.nih.gov/pubmed/18938145 – Intravenous vitamin C can kill cancer cells.

http://www.ncbi.nlm.nih.gov/pubmed/18830869 – Intravenous vitamin C helps hyperpigmentation.

http://www.ncbi.nlm.nih.gov/pubmed/18705014 – Intravenous vitamin C

http://www.ncbi.nlm.nih.gov/pubmed/18678913 – “These data suggest that ascorbate as a prodrug may have benefits in cancers with poor prognosis and limited therapeutic options”.

http://www.ncbi.nlm.nih.gov/pubmed/17502596 – “By using the synthesized probe peroxyxanthone, H(2)O(2) in extracellular fluid was detected only after parenteral administration of ascorbate and when Asc(*-) concentrations in extracellular fluid exceeded 100 nM. The data show that pharmacologic ascorbate is a prodrug for preferential steady-state formation of Asc(*-) and H(2)O(2) in the extracellular space but not blood”.

http://www.ncbi.nlm.nih.gov/pubmed/16157892 – “Findings give plausibility to i.v. ascorbic acid in cancer treatment, and have unexpected implications for treatment of infections where H(2)O(2) may be beneficial.”

http://www.ncbi.nlm.nih.gov/pubmed/20068072 – These results show that pharmacologic doses of ascorbate, easily achievable in humans, may have potential for therapy in pancreatic cancer.

http://www.ncbi.nlm.nih.gov/pubmed/18544557 – “High-dose i.v. ascorbic acid was well tolerated but failed to demonstrate anticancer activity when administered to patients with previously treated advanced malignancies. The promise of this approach may lie in combination with cytotoxic or other redox-active molecules”.

http://www.ncbi.nlm.nih.gov/pubmed/19414313 – High Dose vitamin C in advanced cancer.

http://www.ncbi.nlm.nih.gov/pubmed/12013679 – Cancer and intravenous vitamin C.

http://www.ncbi.nlm.nih.gov/pubmed/18450228 – The significance of intravenous vitamin C administration.

http://www.ncbi.nlm.nih.gov/pubmed/17965239 – Results support the hypothesis that oxidative stress plays a major role in the reduced resting whole leg blood flow and increased leg vasoconstriction observed with aging in men.

http://www.ncbi.nlm.nih.gov/pubmed/17892985 – Vitamin C improves heart function.

http://www.ncbi.nlm.nih.gov/pubmed/17297243 – Vitamin C is considered a safe and effective therapy to improve the quality of life of terminal cancer patients.

http://www.ncbi.nlm.nih.gov/pubmed/16116933 – Ascorbate concentrations sufficient to kill tumor cells can be safely achieved in solid tumors in vivo, suggesting a possible role for high dose intravenous ascorbate in treating cancer.

http://www.ncbi.nlm.nih.gov/pubmed/15806791 – Vitamin C can kill cancer cells and may also assist chemotherapy.

Released: 1/21/2011 10:55 AM EST
Source: American University

Newswise — There are currently more overweight than underweight adults worldwide for the first time in history, and new research by Jon D. Wisman and Kevin W. Capehart at American University in Washington, D.C., suggests the obesity epidemic is substantially due to growing insecurity, stress, and a sense of powerlessness in societies where high-sugar and high-fat foods are increasingly omnipresent.

After exploring the evidence of a link between stress and obesity, Wisman and Capehart suggest the obesity epidemic is symptomatic of a social mistake—the continual pursuit of maximum economic growth in rich countries where the problem of material scarcity has been essentially solved.

“When I began to look into the issue of obesity, I realized that the most overweight are the least privileged members of society. And amongst those, it tended to be minorities. And amongst minorities it tended to be women. It was those people who possessed the least control over their lives, and thus suffer the greatest insecurity and stress” said Wisman.

Most previous attempts at explaining the obesity epidemic fit under what is referred to in obesity research as the “Big Two”:

-- On the calorie intake side, economic progress and technological dynamism have increased incomes and lowered the price of food, prompting greater consumption.

-- On the calorie expenditure side, economic progress and technological dynamism have reduced energy expenditure doing physical labor, while also decreasing the need to expend calories to move about (automobiles, remote controls, etc.).

However, Wisman and Capehart find that while these theories can explain some of the increased obesity, they are not adequately supported by the evidence so as to adequately explain how it is that the percentage of Americans who are obese has doubled since 1980—a time period in modern society where uncertain economic factors, social issues, increasing health care costs, and high unemployment has led to increased insecurity and stress.

Stress increases the body’s production of cortisol, which augments the body’s appetite for high fat and high sugar foods. Consequently, in an environment of inexpensive and readily available high-sugar, high-fat, prepared foods, an increase in insecurity and stress can be predicted to increase weight gain and obesity in the population.

In support of this explanation, the authors point to the fact that obesity did not increase between 1960–1980. What is striking about this period is that unemployment was relatively low and a great number of social programs were put in place that significantly reduced insecurity and stress (ie., Medicare, Medicaid, broad welfare programs, and labor protections).

According to Wisman, “The epidemic really began around 1980 when the safety nets began to fall apart. And it is going to take a serious reassessment of social organization in order to fix this situation.”

America is not the only country suffering from the obesity epidemic. Former Soviet countries are suffering due to increasing insecurities after the fall of Communism and more recently obesity has been recognized as a public health concern in developing countries as these societies become more modern.

Wisman, professor of economics at American University, researches the history of economic thought, labor issues, and broad economic concerns. Capehart, a PhD candidate in economics at American University, coauthored the study.

Located in Washington D.C., American University is a leader in global education, enrolling a diverse student body from throughout the United States and more than 140 countries and providing opportunities for academic excellence, public service, and internships in the nation’s capital and around the world.

Netnutritionist.com Comment:
The economic changes are going to continue so we have to pay attention to self care. The modernization of so called "free societies" are not necessarily conducive to healthy living.

Modern, meaning:
*Processed, cheap foods that contain more synthetic additives and preservatives.
*Faster communication, new and better technology to prevent caloric expenditure.
*More stress over money and the future. We have less job security now than ever before.
*Less control over our environments in the name of progress. i.e. the gulf oil spill
*Lack of mindfulness and meditation to manage stress.
*Increased use in over the counter medications. Less sleep due to worry.
*Electromagnetic fields change the metabolism from cell phones, Wifi, satellite signals...Learn more about how to protect yourself from EMF. Wireless Radiatin Rescue

How can we start to reverse the influence of Obesoinfluencial changes in our society? I believe it starts with self care. The healthier we become, the greater our ability to give to each other and resist these influences. Of course this is not the answer but it is a start.
Begin with 4 simple steps
1)Breath deeply 10 breaths 3-5 times a day (slows the heart rate and relaxes the body)
2)Eat no processed foods (see the menu free diet at the bottom)Avoid the high sugar and high fat foods that lead to insulin resistance and insatieble hunger
3)Walk everyday for 30 minutes (stress relief)
4)Sleep 8 hours a night (recovering from daily stress)
Do this for 3 weeks and see if your weight changes

Free Diet
Daily Food Plan For All To Lose Weight for 3 weeks

Breakfast: 2 Eggs, Gluten Free Toast (90 calorie) or Broccoli steamed 1 cup, 1 tsp olive oil
Hot Tea with lemon and 1 T honey

Lunch: 4 ounces of fish or Turkey, 3 cups raw spinach, cucumber slices, 5 black olives, apple cider vinegar, 3 Gluten Free Crackers

Snack: Apple with 1 T natural ground peanut butter

Dinner: 4 ounces Fish or Chicken, 10 large roasted Brussel sprouts, 1 T coconut oil, 4 ounce sweet potato, salad greens and balsamic vinegar

Snack: Orange plus 6 almonds

You can vary the foods by substituting the green vegetables, lean meats, nuts, oils, fruit and starchy vegetables. It is so easy. The list of foods above is around 1550 calories. If you are really active you can boost up the servings of vegetables, protein, and nuts just a serving. If you need less to lose (you are shorter and older) cut out a snack.

By PATRICIA RODRIGUEZ TERRELL

Special to the Star-Telegram

The term "superfoods" gets thrown around a lot, especially this time of year. Unfortunately, it’s often attached to nutrient-rich foods that are expensive, obscure (Acai berry? Isn’t that what’s in all those annoying Facebook ads?) or, um, something of an acquired taste. (Really, Oprah? Sardines?)

So our list of superfoods for 2010, developed from conversations with North Texas dietitians, kinesiologists and holistic-health experts, is more practical. Our suggestions pack a big nutrient bang per calorie and deliver health benefits you need — but you probably already like and eat many of them, like romaine lettuce, walnuts, even seaweed. (Who knew that it’s not just the fish that’s good for you in sushi?)

Resolve to eat these 10 foods, and be a healthier you in 2010.

Blueberries

1Why you should eat more: Blueberries are packed with antioxidants, which help protect the body from disease; they’re high in potassium, vitamin C and fiber, all for about 80 calories a cup. Recent studies have suggested that they may help protect against heart disease, cancer (especially colon and ovarian) and age-related diseases such as Alzheimer’s. In general, the darker the berry, the more health benefits, so load up on blackberries and elderberries, too.

How to up your intake: Fresh berries can be expensive and anemic-tasting in the winter, but frozen will work just fine, especially in a smoothie or stirred into yogurt. Processing, however, strips them of many nutrients, so that blueberry muffin or PopTart doesn’t count.

Recommended by: Miranda Davis, owner of Perfect Fit Pilates and yoga studio in Fort Worth ( www.1perfectfit.com), who has a degree in exercise physiology

Quinoa

2What it is: It looks and cooks like a grain, but it’s really the seed from a leafy plant closely related to spinach.

Why you should eat more: Quinoa is a better source of complete protein than the foods it can stand in for, like rice. It provides more iron than most grains, and high levels of potassium and B vitamins. It’s also gluten-free and easily digestible, even for those with wheat allergies.

How to up your intake: Easy to prepare; it cooks in about 15 minutes. Boost the flavor by toasting in a skillet for five minutes before cooking one part quinoa to two parts liquid. Serve as a hot cereal topped with honey and yogurt; use as a substitute for rice pilaf or pasta.

Recommended by: Miranda Davis

Seaweed

3What it is: Most seaweed eaten in this country is nori, best known as those dried, dark-green sheets used in sushi rolls.

Why you should eat more: Seaweed is rich in iodine, which many Americans don’t get enough of. Iodine affects the thyroid, which helps regulate metabolism, nerve and muscle function, and it may boost resting metabolism. Some studies suggest that it may even help prevent breast cancer.

How to up your intake: Sushi rolls, of course. At Japanese restaurants, also try it tossed in a soy/sesame/rice-wine vinegar dressing as a salad, or floating in miso soup. Or choose rice crackers flecked or wrapped with seaweed, available at Asian grocers.

Recommended by: Registered dietitian Nancy M. DiMarco, professor of nutrition and food sciences at Texas Woman’s University in Denton

Walnuts

4Why you should eat more: Unlike other nuts, walnuts are high in omega-3 fatty acids, the kind associated with fish like salmon and sardines. These fatty acids have been shown to reduce the risks of heart disease and stroke, prevent blood clots, protect against irregular heartbeat, decrease blood pressure and enhance the immune system.

How to up your intake: Walnuts are extremely high in calories, so use moderation; sprinkle on a salad (see recipe) or toss into a trail mix with dried fruit and air-popped popcorn.

Recommended by: Nancy DiMarco

Kefir

5What it is: A fermented dairy product drink, it’s kind of a cross between buttermilk and yogurt. Once available only in health-food stores, it’s in many mainstream grocers, often near the soy milk.

Why you should drink more: As a dairy product, it’s high in vitamin D, essential for bone growth and development. Recent studies also suggest vitamin D may help the immune system and protect against tuberculosis, multiple sclerosis, hypertension and some forms of cancer. Also, while most yogurts contain one to three types of probiotics, which aid in digestion, kefir has 10; it also contains prebiotics, which help probiotics work better. Finally, because it’s fermented, it’s easier to digest by people who are lactose-intolerant.

How to up your intake: Use it to top oatmeal; substitute for yogurt or sour cream in recipes; eat it straight, either fruit-flavored varieties or sweetened with honey, berries and granola in a parfait.

Recommended by: Nancy DiMarco

Apples

6Why you should eat more: They’re not flashy, but the often-overlooked apple is high in fiber (4-5 grams per apple) and lower in sugar content and on the glycemic index than fruits such as bananas or grapes, so they’ll hang around in your stomach awhile longer, making you feel full longer. Chewing one can even clean your teeth. Plus, they’re so practical, you have no excuse not to substitute one for that candy bar. They’re relatively cheap, widely available and highly portable — they don’t have to be refrigerated, sliced, cooked or even peeled, and they’re sturdy enough to roll around in your gym bag all day without getting mushy.

Recommended by: Karrie Beck, health and wellness director for the Benbrook Community Center YMCA, who has a master’s degree in exercise physiology

Chiles

7What it is: If you have to ask, you’re not from Texas — but any hot variety will do, including jalapeños, poblanos, serranos, Scotch bonnets, cayenne or habaneros.

Why you should eat more: The capsaicin in chiles, which makes them hot, also is believed to have a thermogenic effect — some studies have suggested eating them can increase your metabolism rate and help burn calories. A bonus: Chiles add a ton of flavor for little caloric cost. And because of the heat, you can’t gulp down your food; you have to enjoy it slowly, which gives your stomach time to recognize that it is full.

Recommended by: Karrie Beck

Lentils

8What it is: Part of the legume family, they come in a variety of colors — white, yellow, green, red, brown — which all pack roughly the same nutritional punch.

Why you should eat more: A good, inexpensive source of protein popular in world cuisines, especially Middle Eastern and Indian, lentils also provide high levels of folic acid. This nutrient, chronically under-consumed by Americans, helps prevent anemia, may help relieve menopausal hot flashes and is an important nutrient for women who are pregnant, as it’s crucial for fetal development.

Recommended by: Gay Riley, a Richardson registered dietitian and clinical nutritionist; www.netnutritionist.com

Eggs (organic, please)

9Why you should eat more: Eggs have had a hard time shaking that bad reputation they got in the ’80s, when cholesterol was a buzzkill. More recent research, however, has shown that the complete protein and other nutrients in eggs far outweigh any risks for most people. Eggs are also considered an anti-inflammatory food, meaning they can help reduce bodily inflammation thought to lead to chronic disease including stroke, heart disease and diabetes. They also are a great source of choline, which helps brain functioning, including memory, intelligence and mood, and may help prevent heart disease.

Recommended by: Gay Riley

Romaine lettuce

10Why you should eat more: All greens are good for you, and the darker the better. They’re natural antioxidants and provide a plethora of vitamins and minerals, especially vitamins A, K, C and folate. But unlike other greens like kale or collards, romaine needs no cooking or special preparation, is palatable to almost everyone and is available virtually everywhere — Caesar salad, anyone?

Recommended by: Gay Riley

Recipes

Get a jump-start on adding superfoods by eating them in combination. Two easy recipes to try.

Lentil and chile soup

Serves 6

1 cup lentils, any variety

8 cups vegetable or chicken stock

2-3 fresh jalapeño or serrano chiles, stemmed, seeded and roughly chopped

1  1/2 cups tomatoes, roughly chopped

2 medium carrots, chopped

1/2 small onion, finely chopped

1 tablespoon fresh ginger, grated

1 teaspoon ground turmeric

1 teaspoon toasted cumin seeds, ground

Salt and pepper, to taste

6 tablespoons of kefir, sour cream or plain, unsweetened yogurt

1. Combine all ingredients in a large soup pot, except the salt and pepper. Bring to a rolling boil.

2. Reduce heat to medium low, cover and cook for 45 minutes to 1 hour, or until lentils are soft. Check pot occasionally as it simmers; if liquid appears too thick, add up to 1 cup of water or stock.

3. Remove soup from heat and let cool for 10-15 minutes. In small batches, purée soup in a blender until fairly smooth; some small chunks will remain.

4. Return soup to pot and season with salt and pepper. Heat to serving temperature.

5. To serve, top hot soup with up to 1 tablespoon of kefir, sour cream or plain yogurt. Serve with warmed tortillas or Indian naan.

— adapted from foodandspice. blogspot.com/ 2008/05/indian-style-split-pea-soup.html

Romaine salad with apples and walnuts

Serves 1 as a main course, 2-4 as a side or starter

4 cups romaine lettuce, torn into bite-size

pieces

6 cherry or yellow grape tomatoes

(sliced in half)

4 toasted walnut halves

1 tablespoon golden seedless raisins

1/4 red onion, sliced thinly

2 tablespoons goat or sheep feta cheese,

crumbled

1/4 avocado (cut in small cubes)

1/2 small, tart apple (Granny Smiths work great), sliced thinly or cubed

For dressing:

1/2 teaspoon honey

1 teaspoon balsamic vinegar

1 teaspoon orange juice, freshly squeezed

1 teaspoon extra-virgin olive oil

1. Place salad ingredients into a bowl and toss.

2. Mix dressing ingredients and pour over salad. Serve immediately.

— adapted from www.netnutritionist.com, Gay Riley’s Web site

Vitamins and minerals may slash bladder cancer risk
By Stephen Daniells, 06-Jan-2010
Related topics: Research, Antioxidants, carotenoids, Minerals, Vitamins & premixes, Cancer risk reduction

Increased intakes of vitamin E may reduce the risk of bladder cancer by about 35 per cent, says a new study from an international team of researchers

Findings published in Cancer Causes and Control also showed that carotenoids, niacin, thiamine, and vitamin D may reduce the risk of bladder cancer in older people.

“The effects of vitamin E, carotenoids, vitamin D, thiamin, and niacin in relation to the risk of developing bladder cancer may warrant further investigation,” report the researchers, led by Maree Brinkman from The Cancer Council Victoria in Australia.

“Future studies should focus on optimal doses and combinations of these micronutrients particularly for high risk groups such as heavy smokers and older individuals,” they state.

Bladder cancer is diagnosed in about 336,000 people every year worldwide, and it is three times more likely to affect men than women, according to the European School of Oncology.

Study details

Brinkman and her co-workers analysed dietary data from 322 people with bladder cancer and 239 healthy controls. A 121-item food frequency questionnaire was used to estimate dietary intakes.

Results showed that, in general, people with the highest average intakes of vitamin E (at least 193.4 milligrams per day) were 34 per cent less likely to develop bladder cancer. The highest average intakes of phosphorous (1,557 milligrams) were associated with a 51 per cent reduction in bladder cancer risk.

“Although we observed an approximate 50 per cent reduction in the odds of bladder cancer associated with higher dietary intake of phosphorus, it was not statistically significant,” wrote the researchers. “Given this ubiquitous micronutrient is an important physiological component of DNA, RNA, ATP, and cell membranes, it may be worthy of further consideration.”

When the researchers focused their analysis on smokers, they found that the highest intakes of vitamin E, carotenoids (18 milligrams), and niacin (46.5 milligrams), were associated with a 42, 38, and 34 per cent reduction in bladder cancer risk in heavy smokers.

In older individuals, the highest average intakes of carotenoids, vitamin D (641 International Units), thiamin (3.35 milligrams), niacin, and vitamin E were all associated with a reduced bladder cancer risk.

“Bladder cancer is a disease that typically affects older people, and bioavailability of B-group vitamins may be compromised in this demographic by certain drugs (e.g., acid lowering agents),” stated the researchers. “Additionally, vitamin E, like carotenoids acts as an antioxidant and, as suggested by our results, could be more beneficial under conditions of the greatest oxidative stress such as smoking and ageing.”

The researchers called for additional study to further examine these potentially protective relationships.

The study was supported by the National Institute of Environmental Health Sciences and the National Cancer Institute at the US National Institutes of Health (NIH).

Source: Cancer Causes and Control
Published online ahead of print, doi: 10.1007/s10552-009-9490-0
“Minerals and vitamins and the risk of bladder cancer: results from the New Hampshire Study”
Authors: M.T. Brinkman, M.R. Karagas, M.S. Zens, A. Schned, R.C. Reulen, M.P. Zeegers

www.netnutritioinist.com