Clinical Resource & Reference Guide
Section #28: Nutrition & Metabolic Disorders
eric jones, nd
bastyr center for natural health
Meatless Quorn Comes to America..Amid Considerable Controversy. Environmental Nutrition. Aug. 2002.
Quorn is the brand name of a line of products containing mycoprotein, a high-protein food in the fungi family. It has
been a popular meat substitute in Europe for decades, and has just recently been approved by the FDA for sale in the
U.S. Mycoprotein has an impressive nutrition profile: high-quality protein, lots of fiber, and less fat and calories
than skinless chicken breast. Controversy has arisen though over its deceptive advertising labels which state it is
“mushroom in origin,” and the fact that it contains novel proteins untested for allergenicity.
Meat Raised Without Antibiotics. Environmental Nutrition. Aug. 2002.
For an extensive listing of supermarkets, local producers, farm, co-ops, and restaurants that offer meat raised
without antibiotics go to: www.iatp.org and click on “Eat Well Guide,” or call (612) 870-0453.
Reduced-FatLow Calorie. Health News. August 2002. According to an American Heart Association advisory
there’s no evidence that low-or reduced-fat foods are effective weight-loss tools. A diet high in fat substitutes can
even lead to weight gain for people who eat larger portions under the mistaken assumption that low-fat foods are
also low in calories. The panel also advises caution with olestra, a fat substitute that can cause gastrointestinal
problems and impair absorption of vitamins D and E.
Fish Good for Health. Harvard Women’s Health Watch. June 2002. Three studies delivered powerful evidence
that fish is good for you because of its omega-3 fatty acids. Researchers in the Nurses’ Health Study found that
women who ate fish just once a week had a heart attack risk 29% lower than those who ate it less than once a month,
and that women who ate it five times a week had nearly half the risk of death from a heart attack. Researchers from
Harvard’s Physicians’ Health Study found that the risk for sudden heart attack in male doctors who initially had no
heart disease, was 81% less in those with the highest levels of omega-3s in their blood. Italian researchers reported
in Circulation (April 23, 2002) that heart attack survivors who took fish-oil supplements had less risk for sudden
death. One gram of omega-3 fatty acids daily reduced the risk for sudden death by up to 42%.
Wellness facts. UC Berkeley Wellness Letter, June 2002.
Many culinary herbs contain powerful antioxidant compounds, according to a recent USDA analysis of culinary and
medicinal herbs. Fresh herbs that scored highest were oregano and marjoram, and in general, cooking herbs had
more antioxidant potential than the medicinal ones, such as ginkgo or feverfew. They’re also more potent than their
dried counterparts.
Try persimmons. UC Berkeley Wellness Letter. June 2002. Persimmons are a good source of vitamin C, beta
carotene, and potassium, and are fairly low in calories. 90% of persimmons sold in the U.S. are of the Hachiya
variety, which is very bitter before fully ripened. Fuyu persimmons are less bitter, have six times more vitamin C,
and are becoming popular here.
More than 45% of money spent on food in the US goes for restaurant meals and other away-from-home food,
up from 34% in 1970 and 39% in 1980, according to the USDA. UC Berkeley Wellness Letter. April 2002. When
Americans eat out, they tend to make less healthful choices (more fat, calories, and salt, less fiber and minerals) than
at home.
Too Much of a Good Thing. Nutrition Action Health Letter. April 2002. Too much retinol – the kind of vitamin
A found in supplements and animal food like milk – may weaken bones. Women who consumed the highest levels
(at least 6,660 IU a day) had nearly double the risk of hip fracture compared with women who consumed the lowest
levels (less than 1,600 IU a day). Animal studies have shown that retinol suppresses osteoblasts, cells that build
bone, and stimulates osteoclasts, cells that break bone down. If you take a multivitamin, make sure that it contains
no more than 4,000 IU of vitamin A retinal (also called vitamin A palmitate), and make sure your breakfast cereal
has no more than 750 IU.
Back to the Mediterranean. Consumer Reports on Health. June 2002. Recent findings suggest that the
Mediterranean (oil-rich and high-produce) diet is a healthful alternative to the lower-fat prudent diet that the
government recommends for most Americans. The principles of the diet include: eating lots of plant foods,
minimizing consumption of meat, eating fish twice a week, and favoring vegetable oils rich in monounsaturated fat
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Clinical Resource & Reference Guide
Section #28: Nutrition & Metabolic Disorders
eric jones, nd
bastyr center for natural health
such as olive and canola oil. Studies have shown the diet to reduce combined risk of either a second heart attack or
any cardiac death, and reduce cancer risk.
Is your diet colorful enough? Consumer Reports on Health. September 2002. Studies have shown that different
colored produce contains different phytochemicals, including antioxidants and other disease-fighting substances.
The National Cancer Institute says that people should ideally eat at least one item in each color group (reds, whites,
blues, yellows, and greens) daily. Phytochemicals in reds include lycopene and anthocyanins, which may reduce
prostate cancer risk and lower blood pressure respectively. In whites, allicin is thought to reduce risk of cancer
spread and heart attack, and lower cholesterol and blood pressure. In blues, anthocyanins reduce risk of cancer,
heart disease, and age-related memory loss; and phenolics slow some effects of aging. Yellows have beta-carotene,
which reduces risk of cancer and heart disease, maintains good vision, and increases infection fighting ability; as
well as bioflavonoids which reduce cancer and heart attack risk and maintain healthy skin, bones, and teeth. The
lutein in greens maintains good vision and the indoles reduce risk of breast and prostate cancer.
Snacking Cuts Cholesterol. Consumer Reports on Health. April 2002. A recent study in the British Medical
Journal found that the average cholesterol level in people who ate six mini-meals or more a day was about 10mg/dl
lower – a difference of about 5% - than in those who ate one or two daily meals.
Water, The Rodney Dangerfield of Nutrients: It Gets No Respect. Environmental Nutrition. June 2002. Water
plays a role in virtually every body function, especially regulating body temperature, carrying oxygen and nutrients
to cells, adding moisture to air so the lungs can process it, cushioning organs and joints, absorbing nutrients, and
converting food into energy and removing waste. Your water requirements are based on the number of calories you
burn. For each calorie burned, you need one milliliter of water. An active man who burns 3,000 calories a day
needs more than 3 quarters, while a sedentary woman might require half that. Those of use who don’t drink our
quota of water live in constant mild dehydration, which may contribute to certain cancers, kidney stones, and heart
disease. Older people need to be particularly conscious of water intake and drink regularly, because the thirst
mechanism that prompts us to drink doesn’t work as well when we’re older and therefore we don’t recognize our
dehydration. In general we should aim to drink 8 to 10 glasses of water a day, but more if we exercise.
Vitamin D deficiency is far more common in African-American women than previously thought, according to
new research from the Centers for Disease Control and Prevention. Environmental Nutrition. September
2002. Ten times as many African-Americans (42%) as Caucasians (4%) were deficient in vitamin D, even among
African –Americas who took in 200 to 400 IUs of D from supplements. African-American’s dark skin may block
much of sunlight preventing vitamin D production.
In the Red. The Seattle Times. November 3, 2002. Pink grapefruit’s good, but red is best; the redder the pulp, the
more lycopene. This carotenoid may help lower the risk of certain cancers (notably prostate), and has other health
benefits, reports the UC Berkeley Wellness Letter.
A Bowl of Cherries: Rich in Antioxidants, Melatonin. Environmental Nutrition. July 2002. Cherries are rich in
antioxidants, such as quercetin, anthocyanins and ellagic acid. Cherries also contain beta-sitosterol a cholesterollowering compound. Recent studies have also found cherries to be incredibly rich in melatonin, which affects sleep
patterns and has been promoted as an anti-aging supplement.
Choline Counts: Essential Nutrient for Your Body and Mind. Environmental Nutrition. July 2002. Choline is
the newest nutrient to be declared essential to life by the National Academy of Science. Choline helps maintain the
structure of cell membranes, transmit nerve impulses, develop memory, and transport and metabolize fat. Eating a
choline-deficient diet can cause fatty liver. Studies in rodents suggest that dietary intake of choline early in life can
lessen the severity of memory deficits that occur with age. Folate and choline work together to rid the body of
homocysteine, an amino acid linked to heart disease. The richest foods in choline are beef, eggs, whole milk, and
soy, and lecithin which is commonly added to foods during processing.
A spoonful of honey makes the antioxidants go down more sweetly. Environmental Nutrition. November, 2002;
Vol. 25; Num. 11. According to University of Illinois researchers in the Journal of Agriculture and Food Chemistry.
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Clinical Resource & Reference Guide
Section #28: Nutrition & Metabolic Disorders
eric jones, nd
bastyr center for natural health
The darker honeys like buckwheat scored higher in its antioxidant power than lighter honeys like clover, although
all were similar to that of fruits and vegetables. All the honeys also inhibited oxidation of blood lipoproteins.
Honey’s antioxidant capacity is attributed mainly to its rich flavonoid and phenol content. Researchers propose that
honey can provide additional antioxidants, while serving as a more healthful alternative to sugar.
Seeds, Swordfish or Supplements? Where to Get Your Omega-3’s. Environmental Nutrition. January 2003;
Vol. 26; Num. 1. Although ideal intakes of omega-3’s for the general population are unclear, the American Heart
Association (AHA) acknowledges that there is ample evidence to suggest that omega-3 fats—especially those found
in fish—provide heart-protective benefits. These benefits include decrease in blood clotting, decrease in abnormal
heart rhythms, reduce triglycerides and optimize blood pressure. The main issue surrounding fish-derived omega-3
fats is that the fish varieties that are highest in their content of omega-3’s are often tainted with mercury. The AHA
assures population groups at high risk for developing heart disease (middle-aged and older men as well as
postmenopausal women) that the benefits of eating fish far outweigh the risk for mercury poisoning. However,
population groups at low risk for heart disease (children and pregnant or nursing women) should avoid eating shark,
swordfish, king mackerel, and tilefish, which contain high levels of mercury. Research suggests that taking 0.5 to
1.8 grams per day of EPA and DHA (as fatty fish or supplements) significantly reduces death for those with heart
disease. In addition, ALA intakes of 1.5 to 3 grams per day, from plant-based foods, seem to lower heart disease
risk in everyone.
Prompted by consistent research results, the AHA is endorsing the use of fish oil supplements for people with heart
disease or elevated triglycerides, because it is difficult to eat enough fish to meet the new recommendations.
 Where to Get Omega-3’s:
Plant Sources (ALA)
Fish Sources (EPA/DHA)______
Walnuts
2.5g
Herring, Atlantic
1.7g
Flaxseed, ground 1.8g
Salmon, Chinook
1.4g
Canola Oil
1.3g
Salmon, pink
1.0g
Soybean Oil
0.9g
Mackerel
0.9g
Rainbow Trout (farmed)
0.9g
Swordfish
0.8g
Flounder
0.4g
Sole
0.4g
Atlantic Sardines (canned w/oil) 0.8g
White Tuna (canned w/oil)
0.7g
High-protein vegetarian snacks. Healthy Wise. (BCNH newsletter) Summer 2001.
 Low fat cottage cheese with sliced fruit or ¼ cup fresh berries
 Whole wheat toast with nut butter (cashew, almond or soy)
 Mochi with nut or seed butter inside
 Apple or pear slices with nut butter
 Nachos with salsa, shredded cheese and/or beans
 Prepared tofu chive spread or roasted garlic tofu spread with whole grain crackers
 Nuts or seeds (try roasting them with tamari)
 Prepared soup cups
 A packaged bean burrito (found in freezer section)
 Plain vanilla yogurt or soy yogurt with your own granola or nuts mixed in
Peppers and Vitamin C. UC Berkeley Wellness Letter. November 2002. Green peppers have twice as much
vitamin C as oranges, and red & yellow peppers have twice that of green ones (170 mg/3 oz.) Beta carotene is also
available in peppers. Red peppers have nine times as much beta carotene as a green one.
Unrelenting ear itch. The People’s Pharmacy. The Seattle Times. June 9, 2002. If the itching is caused by
fungus, it might respond to a solution of 1 part white vinegar to 5 parts tepid (body temperature) water. Use an earbulb syringe to rinse the ear out gently three times a day. Tip your head to drain. A solution too warm or too cool
might upset your balance.
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Clinical Resource & Reference Guide
Section #28: Nutrition & Metabolic Disorders
eric jones, nd
bastyr center for natural health
See More, Eat More. Nutrition Action Healthletter. March 2003. A study conducted at Penn State University found
that the more people serve themselves, the more they’re likely to eat. There were 51 participants, male and female,
overweight and trim that took part in the no-cost lunch. When the portions were large, they ate an average of 30%
more calories than when the portions were smaller.
Obesity could outweigh health gains for Americans over 50.
An AARP report out of Washington found that Americans on average are living longer and developing fewer
disabilities, but becoming more obese, which cancels the health gains. Obesity in people over 50 has doubled from
1982-1990(from 14.4-26.7%.) This report is based on surveys and studies that go back 20 years. On average, 60% of
American adults and 13% of children are overweight. In the US Type II diabetes, preventable obesity, and tobacco
caused illness cost the nation $270 billion a year in medical bills and lost productivity. The government has
launched a $20 million project in five communities to cut residents obesity and diabetes. They are also pushing big
employers to offer workers exercise time and facilities, and asking insurance companies to fund anti-fat ad
campaigns. The World Health Organization is working with food producers to decrease obesity related diseases like
high blood pressure, diabetes, and heart disease.
Some Statistics on Soft Drink Consumption. Ask Goldie- PCC Sound Consumer. August 2001. Americans spend
$60 billion on 15 billion gallons of soft drinks yearly. That means sodas account for over 30% of all beverages
consumed. The most shocking statistics are regarding children and adolescent intake:
 25% of toddlers under two years of age are given soda, and mothers are four times more likely to give these
drinks to their children if their bottles have soda company logos on them. 60% of eight-year-olds drink soda
daily.
 30% of teenage boys drink 40 oz./day, and 10% drink more than 7 cans/day.
 Teenage girls that drink soda average 2 cans/day, and 10% drink 5 cans/day.
 60% of all public and private middle schools and high schools have soda machines.
 Each 12-ounce serving of soda contains 10 teaspoons of sugar. (The max/day for an average adult.)
Recent studies have found a link between adolescent obesity and soft drink consumption. In overweight boys, the
calories from soda provided 10 % of their daily calories, whereas in non-overweight boys it only supplied 7.6%.
Other studies have proved that non-calorie soft drinks, which are supposed to help people loose weight, actually
make increase appetite.
It’s possible that soda consumption also drains calcium out of the body due to high phosphate content. The National
Soft Drink Association and the NIH refute the possibility of soda leading to bone loss. Nutritional experts claim that
the phosphate to calcium level in the blood should be 1:1; consequently if phosphate levels rise in the blood, calcium
is pulled out of the bones. The common diet, low in calcium foods and high in soft drinks can be damaging. High
phosphate levels also reducing the production of calciferol (active Vitamin D.)
The alternative is natural sodas, which still have a lot of empty calories and high sugar content. However, they do
not contain artificial colors, flavors, BHA, BHT, or phosphoric acid. (A better option is to try juice mixed with fizzy
mineral water.)
Not So Sweet News. UC Berkeley Wellness Letter, April 2005. Americans are eating too much fructose because
of the millions of tons of high-fructose corn syrup (HFCS) added to so many foods. This sweetener now supplies
nearly 10% of all calories consumed by Americans. About 70% of HFCS ends up in soft drinks; it’s also used in
everything from baked goods to breakfast cereals and pasta sauces. The body uses fructose differently than it does
other sugars, in part because it doesn’t stimulate insulin secretion. Animal studies have found that large amounts of
fructose actually impair blood sugar control, and may promote high blood pressure. As well HFCS may boost
triglycerides and cholesterol, and may have a negative effect on the body’s ability to use calcium, chromium and
other minerals. Lastly, evidence shows that fructose may not be as filling as sucrose and thus may encourage
overeating.
Weighing in On the Side of Good Health. FDA Consumer. March-April 2003. A website
( www.niddk.nih.gov/health/nutrit/pubs/health.htm) run by the National Institute of Diabetes and Digestive and
Kidney Disease has a chart that matches up your height and weight to determine if you weigh in as healthy,
moderately overweight, or severely overweight. According to the institute, if you are overweight, losing as little as
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Clinical Resource & Reference Guide
Section #28: Nutrition & Metabolic Disorders
eric jones, nd
bastyr center for natural health
5 percent to 10 percent of your body weight may improve many of the health problems linked to being overweight,
such as high blood pressure.
Obesity. Health News. August 2002. The number of American adults who are overweight or obese rose from 44 to
61 percent between 1960 and 1998. In 1998, 26% of men and 28% of women were obese by the time they were 3537 years old. About 20% of overweight Americans don’t realize they are. To determined where you stand,
calculate your body mass index (BMI) using the calculator at www.doctorsforadults.com/afa_obes.htm, or divide
your weight in pounds by your height in inches squared and multiply by 705. Overweight people have a BMI
between 25 and 29.9; a BMI of 30 or higher is considered obese. Obesity is a risk factor for heart disease, certain
cancers, stroke, diabetes, and has been linked to arthritis, depression, gallstones, and sleep apnea.
Measure your waist to find out if you are at risk for weight-related health problems. UC Berkeley Wellness
Letter. August 2002. For women, a waist measurement over 34.5 inches signals a serious risk, and for men the
cutoff point is 40 inches. People with apple-shaped bodies (fattest in the abdominal area) have lower HDL (good)
cholesterol and higher triglycerides than their thinner counterparts. They are at increased risk for heart disease, as
well as hypertension, stroke, and diabetes.
Not only are Americans fatter than ever, they’re also gaining weight at younger ages. UC Berkeley Wellness
Letter. September 2002. About 27% are obese by age 37, according to a study of more than 9,100 people born
between 1957 and 1964, and another 34% are merely overweight. Those born in 1964 tended to become obese more
quickly than those born just seven years earlier. Black women and Hispanic men also tended to become obese at
younger ages. People who had been overweight at age 20 were most likely to be obese in their mid-thirties.
Salt Impairs Hearts of Overweight People. Health News. October 2002. Researchers estimated the 24-hour
sodium intake of more than 10,000 people, about half of whom were overweight. About 19 years later, researchers
found that although past sodium intake did not significantly affect heart-failure risk in non-overweight people,
overweight people who ate the most sodium (more than 2600 mg/day) were 43% more likely to have heart failure
than overweight people who ate the least sodium (less than 1,160 mg/day)
Regular physical activity may help prevent metabolic syndrome. Environmental Nutrition. November, 2002;
Vol. 25; Num. 11. Metabolic syndrome is a condition that often precedes diabetes and heart disease according to
Finnish researchers who followed more than 600 middle-aged men for 4 years. Those who engaged in more than 3
hours/week of moderate or vigorous activity (e.g., brisk walking, jogging, swimming) were only half as likely to
develop metabolic syndrome as sedentary men (one hour or less activity). Low intensity activity, such as leisure
walking or yard work, did not reduce risk. (Original source: Diabetes Care, September 9, 2002.)
Waist circumference is better indicator of obesity-related health risks. Environmental Nutrition. November,
2002; Vol.25; Num. 11. According to U.S. researchers, waist circumference reflects body fat distribution and is a
better indicator of obesity–related health risks than the body mass index (BMI). These findings are based on the
analysis of government data on 9,019 Caucasians. For those with the highest risk for high blood pressure, high
blood cholesterol and abnormal sugar metabolism, the researchers recommend that men whose waists measure 39.4
inches or more and women 36.6 inches or should lose weight. Those who should limit any further weight gain are
men with waists of 35.4 inches or more and women with 32.7 inches or more. Abdominal fat, in particular, is
strongly linked to the risk of heart disease. (Original source: The American Journal of Clinical Nutrition, October,
2002.)
Obesity Boosts Risk of Stroke. Health News (New England Journal of Medicine), February 2003. A study that
followed more than 21,000 male doctors for 12.5 years found that the incidence of all types of stroke rose in direct
proportion to participants’ body mass index, or BMI. According to the report in the December 9/23, 2002, Archives
of Internal Medicine, men with BMI’s of 30 or greater (a common definition of obesity) were twice as likely as
men with BMI’s of less than 23 to have any kind of stroke. Each increase in BMI raised the risk of stroke by 6%,
regardless of the presence of other risk factors for stroke, such as high BP, diabetes and cholesterol abnormalities.
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Clinical Resource & Reference Guide
Section #28: Nutrition & Metabolic Disorders
eric jones, nd
bastyr center for natural health
Those who lose weight can lower their risk of diabetes. UC Berkeley Wellness Letter. November 2002. The
Center for Disease Control and Prevention completed a 13 year study of over 200,000 over-weight people and
observed the more weight that is lost, the greater the decrease in risk. Women benefited even more than men.
Being over-weight can increase risk of certain cancers. UC Berkeley Wellness Letter. December 2002.
According to a survey by the American Institute for Cancer Research, these risks include postmenopausal breast
cancer, as well as cancer of the colon, kidney, esophagus, and uterus.
Shedding those “dis-inhibitions”. UC Berkeley Wellness Letter. December 2002. In a group of healthy,
nonsmoking women aged 55 to 65; researchers at Tufts University found that the disinhibited were more likely to
become obese. Restrained eaters, who could turn down food they didn’t really want or need, were more likely to
maintain a healthy body weight. If you are a disinhibited person, here are some suggestions to help foster restraint:
Never promise yourself that if you overeat now, you’ll skip the next meal, because you probably won’t; Remind
yourself that calories count, and that weight creeps up on you a little at a time; Try to avoid buffets. Stay on the
other side of the room from them at parties, and go to restaurants where you sit down and order your meal; Control
your portions. Share your super-sized portions as well as any desserts and ask for a doggy bag.
Eating the same number of calories in smaller, frequent meals rather than fewer larger ones may keep body
fat low. Environmental Nutrition. March 2003. A study in France(Int J Obesity: Nov 2002) measured body fatness
and distribution in 330 middle-aged men. Those who ate 5+ times a day, on average were leaner than those who ate
the same number of calories once or twice a day.
Food and Natural Remedies that Reduce Mucus Production. Natural medicine for children, by Julian Scott.
Foods that reduce mucus slightly: parsley, celery, green tea, jasmine tea, pickles, and lemon. Foods that reduce
mucus greatly: garlic, onions, watercress, horseradish, mustard, and umeboshi plums. Herbs for mucus reduction:
Goldenseal (hydrastis Canadensis), Bayberry (Berberis vulgaris), Quinine (Cinchona officinale), and Elecampane
(Inula helenium). Tissue salts: Nat. mur. And Kali. mur.
Foods that increase mucus greatly: cow’s milk, cream, butter, cheese, roasted peanuts, too many oranges (>1/wk for
children, or equivalent juice), bananas, and excessive sugar.
Foods that increase mucus slightly: rich foods, too much meat, fried foods, and too much salt or sugar.
The Best Diet. Nutritional Action Healthletter. April 2003.
Researchers at Harvard have compiled the “Alternate Healthy Eating Index”, based on the best diet from a study
involving 100,000 people. Following this diet plan has shown a 10-20% lower risk of major disease, and 20-30%
lower risk of heart diseases.
 Vegetables: 5 serving a day
 Fruit: 4 serving a day
 Fiber: 9g./day(men) 7g./day (women) from breads cereals and grains.
 Protein: Fish and poultry 6x more than red meat, pork and lamb.
(3x more women)
 Saturated Fat: 30-40% less than polyunsaturated
 Trans Fat: no more than 2-3g. a day
 Nuts: 1 serving a day
 Alcohol: 1 serving a day (men) 1 serving every other day (women)
 Multivitamins: 45% men and 25% women were taking for >5 years.
Little Weight Loss From Moderate Exercise Leads to Big Health Gains. Tufts U. Health & Nutr. Newsletter:
May 2003.
Research involving Seattle-area women found that loosing even moderate amounts of weight can have significant
health benefits. The reason is that people who exercise regularly cut down on intra-abdominal fat, which surrounds
the body’s internal organs. This is more important for health than loosing the sub-cutaneous fat, or the fat that
people focus on in the mirror beneath the skins surface. In this study the women who exercised an average of ½
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hour/day lost an average of three pounds, and reduced their intra-abdominal fat by 7%. This is an amount significant
enough to change a persons health parameters.
Stave off weight gain. Consumer Reports on Health. May 2003. Eating just 100 fewer calories a day could keep
you from gaining the roughly 2 pounds that the average person packs on each year. A few ways to save 100
calories: eliminate one soft drink per day (or switch to diet); eat one piece of toast instead of two; substitute skim
mild for two servings of whole milk; or choose an English muffin instead of bagel.
Bulking up on fiber. UC Berkeley Wellness Letter, March 2002. 1. Keep beans handy, 2. Look for 100% whole
wheat or whole grain bread, with 2 or 3 grams per slice, 3. Add wheat bran, wheat germ, or oat bran to backed
goods, cereal, yogurt, pancakes, 4. Mix a high fiber breakfast cereal with your regular brand, 5. Eat berries, 6, Opt
for brown rice, 7. Eat the skins of potatoes and other fruits and vegetables, 8. Look for crackers with at least 2 grams
of fiber per ounce, 9. Serve hummus, 10. Use whole-wheat flour for breads, 11. Eat corn and popcorn, 12. Choose
romaine or spinach instead of iceberg lettuce, 13. Snack on dried fruit, 14. Eat the fruit rather than drinking the juice,
15. Add lentil or bean soup to cooked pasta instead of tomato sauce.
The Shopping Challenge. Holistic Primary Care. April 2003. Instead of hammering your overweight patients ad
infinitum about losing weight, ask them to sop on their way home from your office first at a large supermarket, and
then at the nearest health food market. They don’t have to buy anything, only ask themselves who they would prefer
to look like: the people at the supermarket or the people at in the health food store.
For Gut Health, Know Thy Fiber. Holistic Primary Care. April 2003. Fiber is a complex mix of polysaccharides,
both soluble and insoluble. Soluble fibers like oat fiber B-glucans and psyllium absorb a lot of water and slow the
release of nutrients into circulation. They are more fermentable by gut flora, delay gastric emptying, and bind
cholesterol. Insoluble fibers like what bran, corn, soy, and other grain fibers act more as scouring pads. They
stimulate intestinal mucosa, and prick up the brush borders of mucosal cells which increases surface area and
therefore increases absorption. If you want to lower cholesterol, use more soluble fiber, if you are trying to improve
regularity use more insoluble. Fiber supplies the carbon and energy for the microflora. Bacterial fermentation of
fiber produces short chain fatty acids like butyrate, and important cell-signaling molecule. It influences histone
acetylation by modifying histone deactylase enzyme, and this prevents reading of oncogenes. Bacteria in the gut can
ferment the higher polymers of glucose and fructose, especially fructo-oligosaccharides (FOS) and they are
important for maintaining a healthy gut ecology.
If you take calcium supplements, don’t take more than 500mg of elemental calcium at a time. UC Berkeley
Wellness Letter, June 2003. The body absorbs large amounts less efficiently. If you’re taking 1,000mg a day,
divide the dose and take half later in the day. Taking the pills with meals also improves the absorption of most
calcium supplements., especially calcium carbonate.
Obesity. Health News. August 2002. The number of American adults who are overweight or obese rose from 44 to
61 percent between 1960 and 1998. In 1998, 26% of men and 28% of women were obese by the time they were 3537 years old. About 20% of overweight Americans don’t realize they are. To determined where you stand,
calculate your body mass index (BMI) using the calculator at www.doctorsforadults.com/afa_obes.htm, or divide
your weight in pounds by your height in inches squared and multiply by 705. Overweight people have a BMI
between 25 and 29.9; a BMI of 30 or higher is considered obese. Obesity is a risk factor for heart disease, certain
cancers, stroke, diabetes, and has been linked to arthritis, depression, gallstones, and sleep apnea.
Measure your waist to find out if you are at risk for weight-related health problems. UC Berkeley Wellness
Letter. August 2002. For women, a waist measurement over 34.5 inches signals a serious risk, and for men the
cutoff point is 40 inches. People with apple-shaped bodies (fattest in the abdominal area) have lower HDL (good)
cholesterol and higher triglycerides than their thinner counterparts. They are at increased risk for heart disease, as
well as hypertension, stroke, and diabetes.
Not only are Americans fatter than ever, they’re also gaining weight at younger ages. UC Berkeley Wellness
Letter. September 2002. About 27% are obese by age 37, according to a study of more than 9,100 people born
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Clinical Resource & Reference Guide
Section #28: Nutrition & Metabolic Disorders
eric jones, nd
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between 1957 and 1964, and another 34% are merely overweight. Those born in 1964 tended to become obese more
quickly than those born just seven years earlier. Black women and Hispanic men also tended to become obese at
younger ages. People who had been overweight at age 20 were most likely to be obese in their mid-thirties.
Salt Impairs Hearts of Overweight People. Health News. October 2002. Researchers estimated the 24-hour
sodium intake of more than 10,000 people, about half of whom were overweight. About 19 years later, researchers
found that although past sodium intake did not significantly affect heart-failure risk in non-overweight people,
overweight people who ate the most sodium (more than 2600 mg/day) were 43% more likely to have heart failure
than overweight people who ate the least sodium (less than 1,160 mg/day)
Regular physical activity may help prevent metabolic syndrome. Environmental Nutrition. November, 2002;
Vol. 25; Num. 11. Metabolic syndrome is a condition that often precedes diabetes and heart disease according to
Finnish researchers who followed more than 600 middle-aged men for 4 years. Those who engaged in more than 3
hours/week of moderate or vigorous activity (e.g., brisk walking, jogging, swimming) were only half as likely to
develop metabolic syndrome as sedentary men (one hour or less activity). Low intensity activity, such as leisure
walking or yard work, did not reduce risk. (Original source: Diabetes Care, September 9, 2002.)
Waist circumference is better indicator of obesity-related health risks. Environmental Nutrition. November,
2002; Vol.25; Num. 11. According to U.S. researchers, waist circumference reflects body fat distribution and is a
better indicator of obesity–related health risks than the body mass index (BMI). These findings are based on the
analysis of government data on 9,019 Caucasians. For those with the highest risk for high blood pressure, high
blood cholesterol and abnormal sugar metabolism, the researchers recommend that men whose waists measure 39.4
inches or more and women 36.6 inches or should lose weight. Those who should limit any further weight gain are
men with waists of 35.4 inches or more and women with 32.7 inches or more. Abdominal fat, in particular, is
strongly linked to the risk of heart disease. (Original source: The American Journal of Clinical Nutrition, October,
2002.)
Obesity Boosts Risk of Stroke. Health News (New England Journal of Medicine), February 2003. A study that
followed more than 21,000 male doctors for 12.5 years found that the incidence of all types of stroke rose in direct
proportion to participants’ body mass index, or BMI. According to the report in the December 9/23, 2002, Archives
of Internal Medicine, men with BMI’s of 30 or greater (a common definition of obesity) were twice as likely as
men with BMI’s of less than 23 to have any kind of stroke. Each increase in BMI raised the risk of stroke by 6%,
regardless of the presence of other risk factors for stroke, such as high BP, diabetes and cholesterol abnormalities.
Being over-weight can increase risk of certain cancers. UC Berkeley Wellness Letter. December 2002.
According to a survey by the American Institute for Cancer Research, these risks include postmenopausal breast
cancer, as well as cancer of the colon, kidney, esophagus, and uterus.
Eating Breakfast Helps Aver Obesity, Diabetes. Health News, May 2003. People who eat breakfast every day
are far less likely than people who skip the morning meal to develop obesity and signs of diabetes. Researchers
questioned nearly 4,000 healthy people aged 25 to 37 about their lifestyle habit and followed them for eight years.
Most people who said they usually ate breakfast were about half as likely to become obese as people who rarely ate
breakfast and half as likely to develop insulin resistance syndrome.
It’s Time to Downsize Food Portions. Mayo Clinic Women’s Health Source. August 2003. Americans are eating
too much and more than half are overweight or obese, putting them at risk for heart disease, stroke, diabetes, cancer,
and osteoarthritis. Studies show that food portion sizes in restaurants, as well as at home, have grown substantially
in the last 20 years. Some suggestions for understanding portions: 1) medium apple is size of tennis ball, 2) medium
potato is size of computer mouse, 3) average bagel is size of hockey puck, 4) cup of fruit is size of baseball, 5) 3
ounces of meet is size of deck of cards, 6) 3 ounces of fish is size of checkbook, and 7) 1 ounce cheese is size of
four dice. For more information on serving sizes visit: www.nal.usda.gov/fnic/dga/index.html or www.eatright.org.
The Mediterranean diet. The Seattle Times, July 13, 2003. The Mediterranean diet, rich in cheese, nuts and olive
oil can indeed protect against heart disease and cancer, a study of more than 22,000 Greeks showed. People who at
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a Mediterranean style diet had a 33% reduction in risk of death from heart disease and a cancer death rate 24 percent
lower than volunteers who ate other foods. The diet often includes monthly servings of meet and weekly meals of
poultry, eggs and sweets. Vegetables, fruits, nuts, legumes, unrefined cereals, olive oil, cheese and yogurt are eaten
most days. Wine is consumed in moderation.
Silence is Not Golden When It Comes To Weight, Seattle Times, Parade Magazine, Oct. 12, 2003. People are not
discussing their weight issues with their doctors and believe if their doctor doesn’t mention it, it is because he/she
doesn’t consider it a serious problem. The website www.talkingweightloss.com provides self-assessment tool and
offers advice on how to discuss weight with a doctor, reading food labels and healthy meal plans.
Colorful Fruits and vegetables and the risk of Diabetes and Heart Disease. UC Berkeley Wellness Letter, Nov.
2003. Beta Carotene and perhaps other carotenoids in colorful fruits and vegetables may help reduce the risk of
diabetes and heart disease according to two studies in the June issue of the American Journal of Clinical Nutrition.
They discourage the use of beta carotene supplements however and point out that studies have found these
supplements increase the risk of lung cancer in smokers.
Eat Out, Eat Right! A Guide to Healthier Restaurant Eating, Hope S. Warshaw, M.M.Sc., R.D., Environmental
Nutrition, Octo 2003. An outline of popular types of restaurants such as Chinese, Indian, Japanese, Italian,
Mexican, Middle Eastern, Thai and continental, seafood, pizza, and fast food establishments. Included are a menu
profile on what to order or not, a nutrition snapshot of the dishes, green flag words – meaning go ahead and order,
and red flag words – meaning stop first and consider. The point the author is making is to eat out with confidence
and make healthy choices.
“High” Praise for an Unusual Protein Powder, Environmental Nutrition, Oct. 2003. Nutiva introduces its new
Organic Hemp Protein Powder in May 2003. It comes from a special variety of the Cannabis plant species with
only a trace amount of THC (tetrahydrocannabinol) the chemical that triggers marijuana’s psychoactive effects, thus
eating this product will not give anyone a “high.” Hempseed looks like sesame seed and has a nutty flavor and is a
rich source of EFA’s and protein, like flaxseed, with fewer omega 3’s. It can be added to juices, smoothies and
batter mixes. One serving provides 11 grams of protein, 14 grams of fiber, 120 cal, 3 grams of fat (omega 6’s and
3’s with a minute amount saturated), along with vitamin E, iron and calcium. Available at natural food stores. For
more info see www.nutiva.com or call (800)993-4367.
Mediterranean Mix, Nutrition Action Healthletter, Nov. 2003. A study of more than 22,000 Greek adults who ate
a more traditional Mediterranean diet had a lower death rate (because less heart disease and cancer), than others.
They ate foods such as vegetables, fruits, beans, fish, and olive oil more often and ate meat and dairy less often
while consuming only moderate amounts of alcohol.
Scrutinizing Fiber, HealthNews, Nov 2003. Soluble fiber, found mainly in beans and fruits, appears to be the most
beneficial type of fiber for fighting cardiovascular disease. A study in the Sept 8 th issue of Archives of Internal
medicine revealed those who ate the most daily soluble fiber (greater than 4g), were 10% less likely than those who
ate the least (less than 1.3g), to incur a cardiovascular event. For people 50 and younger the recommendation for
total fiber intake is 38 g/day for men and 25 g/day for women. For 50 and older the recommendation is for 30 g/day
for men and 21 g/day for women. These levels can be achieved when including 6-11 servings of grains and 5-9
servings of fruits and vegetables.
Red Yeast Rice, The Seattle Times, Aug 24, 2003. Red yeast rice, a Chinese flavoring and botanical has been
reported to lower cholesterol. Studies have shown it to be as effective as some drugs. It naturally contains small
amounts of lovastatin which is prescribed as Mevacor. The FDA prohibits the sale of red yeast rice citing it as
“unapproved new drug.” In spite of this people still obtain it from web sites and at health food stores.
Food for Thought – On Video, FDA Consumer, Sept-Oct 2003. The Center for Food Safety and Applied Nutrition
sponsored by the FDA provides information on food related topics such as labeling, allergies and safety of fresh
produce, all on video. Using a free downloadable plug-in you can watch the videos on your computer. Some are
available in other languages. Address is: www.cfsan.fda.gov/~comm/videos.html
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Dairy-Free and Delicious by Brenda Davis, R.D., Bryanna Clark Grogan and Joanne Stepaniak , Good Medicine,
Summer 2003. A book about lactose intolerance and dairy allergies, convenient non-dairy substitutes and excellent
non-dairy calcium sources. It has meat and dairy free recipes for two. Over 100 recipes, 159 pages, $12.95 Order
at www.pcrm.org
Munchie Madness by Dorothy R. Bates, Bobbie Ninmann, Robert Oser, Suzanne Havala, Ph.D., R.D. Good
Medicine, Summer 2003. A book about vegetarian meals for teens includes 120 recipes, essential nutrition
information, suggestions for athletes and weight control facts. 159 pages for $9.95 Order at www.pcrm.org
Very Vegetarian by Jannequin Bennett, Good Medicine, Summer 2003. A book about healthy eating without meat,
eggs or dairy products and includes 300 recipes, information on nutrition, eating out, grocery shopping, and food
preparation. 340 pages for $24.99 can be ordered at www.pcrm.org
20 Minutes to Dinner by Bryanna Clark Grogan, Good Medicine, Summer 2003. Get in and out of the kitchen fast
with tempting Mediterranean and Asian based low fat, vegan dishes. 192 pages for $12.95 can be ordered at
www.pcrm.org
Breaking the Food Seduction by Neal D. Barnard, M.D., Good Medicine, Summer 2003. Drawing on his own
research and that of other leading institutions, Dr. Barnard reveals how diet and lifestyle changes can break the
craving cycle. Hardcover, 324 pages at $24.95 order at www.pcrm.org
Food for Life by Neal D. Barnard, M.D., Good Medicine, Summer 2003. Book on aging, heart disease, cancer,
weight control and general health, includes recipes. 334 pages at $14.00, order at www.pcrm.org
A Physician’s Slimming Guide: A Workbook for Permanent Weight Control by Neal D. Barnard, M.D., Good
Medicine, Summer 2003. This book is not a diet – it’s a comprehensive program that takes the reader beyond
artificial “formula approaches.” 96 pages at $5.95 can be ordered at www.pcrm.org
Drinking tea may enhance your ability to resist infection, possibly even cancerous tumors, Environmental
Nutrition, July 2003. Researchers at Harvard Medical School report volunteers who drank 5-6 cups of black tea or
instant coffee daily for several weeks had a 5-fold increase in immune indicators among those who drank tea, not
coffee. It is thought that L-theanine, abundant in black, green and oolong tea (decaf too), primes specific T cells to
release interferon.
Spine Dining, AARP, Sept-Oct 2003. An Australian study says that mealtime posture influences how full you feel
and consequently how much you eat. Eating in a reclining position keeps food in the upper portion of your stomach
longer. Feeling full is triggered when food reaches the lower portion of your stomach.
Less Food for Thought, Harvard Health Letter, Nov. 2003. Several studies have shown a connection between low
calorie and low fat eating with a lower risk for Alzheimer’s and Parkinson’s disease. Animal studies confirm the
same results. Scientists who have been studying calorie restriction for decades say it has proved to be the one sure
way to extend the life span of lab animals so are not surprised that it is also good for the brain.
Half Hour Not Enough, Nutrition Action Healthletter, Dec 2003. In a study of 202 overweight and obese women
and men, the heavier exercisers, 1 ½ hour day, lost more weight and were able to keep it off after 6 months, than the
participant who only did brisk walking for ½ hour a day.
Secrets of Successful Dieters, Harvard Women’s Health Watch, Volume 11, November 2003.
www.health.harvard.edu/Womens. www.nwcr.ws. The National Weight Control Registry is a database of people
who have maintained a minimum weight loss of 30 pounds for at least one year use a combination of diet and
regular exercise.
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Another Thing to Consider when Choosing Seafood, Wellness Letter, Volume 20, Dec 2003.
www.mbayaq.org/cr/seafoodwatch.asp or http://seafood.audubon.org. Choose species that are abundant, well
managed, and caught or farmed in environmentally friendly ways. Avoid those that are overfished.
The Fat You Can’t See Can Hurt You, Too. American College of Cardiology 52nd Annual Scientific Session.
Researchers at Johns Hopkins asked 84 healthy adults aged 55 to 75 to keep a food diary for three days and then
undergo an abdominal MRI scan to look for visceral fat. They found that diets high in saturated fats – found in lard,
butter and meats – were most likely to encourage visceral fat formation. Those with high waste-to-hip ratio
measurements were also likely to have too much fat padding their organs. This type of underlying fat is a high risk
factor for hearth attack.
Atkins Diet: No Miracle, According to New Studies. New England Journal of Medicine 2003 randomized trial.
The yearlong study involved 63 obese men and women who were randomly assigned to either a low-carbohydrate,
high-protein, high-fat (Atkins) diet or to a conventional, low-calorie diet. The Atkins diet group lost more weight
during the first six months, but, at the end of one year, differences among the groups were not significant.
Adherence was poor in both groups. The study provides further evidence that the Atkins regimen, which is severely
low in carbs, is simply a low-calorie diet out of sync with healthy eating patterns and does not sustain long-term
weight regulation.
Obesity Cuts Life Short. Journal of AMA 2003. Data from previous studies on individuals aged 18 to 85 were
analyzed, and body mass index (BMI) was calculated. Young black males with a BMI above 45 faired worst,
reducing their lifespan by 20 years. Young black women with similar obesity levels reduced their lifespan by 5
years. Young white men and women with a BMI greater than 45 lost 13 and 8 years of life, respectively. Optimal
BMI is 23 to 25 for white people and 23 to 30 for black people.
Americans Getting Heavier Still. Health & Nutrition Letter, Volume 21, Dec. 2003. Over the last 15 years, obesity
in the US has doubled, going from one in 10 in adults to one in 5. The prevalence of morbid obesity has quadrupled,
meaning that the number of people about 100 pounds overweight has gone from one in 200 to one in 50. The
number of people roughly 150 pounds overweight has increased by a factor of five, spiraling from one in 2,000 to
one in 400. This trend may be worse than these findings, as people tend to under-report their weight. The fact that
super-obesity is increasing faster than other categories of overweight suggest a strong environmental component,
such as larger portions. If this were a strictly genetic predisposition, the numbers would rise only in proportion to the
increase in other weight categories.
Ground Beef by the Numbers. Health & Nutrition Letter, Volume 21, Dec 2003. Ground beef is high in fat and
saturated fat. Choose ground beef that says 90% lean on the label, 93%, or even 95% if you can find it. Fat adds
juiciness and flavor, so rather than purchasing higher levels of fatty meat, mix it in dishes such as meatballs, tacos,
or chili. This will also help reduce the portion size.
Vitamin B12 supplements for vegetarians. Wellness Letter, UC Berkeley, Vol 20, Jan 2004. This vitamin is found
only in animal products and fortified foods such as some soy milks and breakfast cereals. A recent study of Dutch
and German vegetarians found that among those who did not take supplements, most vegans and lacto-ovo
vegetarians had some degree of B12 deficiency. A severe lack of B12 over a prolonged period can bring on anemia
and degenerative changes in the nervous system. A deficiency may also boost blood levels of homocysteine, which
is a possible risk factor for heart disease and stroke.
Is Cocoa the New Red Wine? AARP Bulletin, January 2004, Roberta Yared. New research shows that cocoa (test
done on cocoa powder that did not contain sugar or other ingredients) has more health-protecting antioxidants than
wine or green or black tea. On a per-serving basis: two times stronger than red wine, two to three times stronger than
green tea, four to five times stronger than black tea. Chang Yong Lee at Cornell University suggests “ a cup of hot
cocoa in the morning, a cup of green tea in the afternoon and a glass of red wine in the evening (as) a good
combination for the daily antioxidant intake.” Findings were reported in the December Issue 25 Journal of
Agricultural and Food Chemistry.
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Reconsider olives, Wellness Letter, May 2002. Many people pass olives up because they are high in fat. But the fat
is mostly monounsaturated and thus heart-healthy, and once of pitted olives (about four “jumbo”) averages only 30
calories and 3 grams of fat, though these numbers can vary. In contrast, an ounce of most cheeses has 100 calories
and 9 grams of mostly saturated fat. The olives also supply some calcium, fiber, vitamin E, and healthful
phytochemicals, such as phenols and lignans. The main drawback is sodium, about 200 milligrams per ounce-but
you can rinse off some of this.
Wellness fact, Wellness Letter, Vol. 20, Issue 5, February 2004. The number of very obese people is rising faster
than any other group of overweight Americans. In 1986 only 1 in 200 American adults were severely obese, while in
2000 about 1 in 50 were-a 300% increase. To be severely obese, a 5’5” woman has to weigh at least 240 pounds, a
6’ man, at least 295 pounds.
Nuts about magnesium, Wellness Letter, February 2004. Magnesium does hundreds of important jobs in the bodyinvolving energy production, the functioning of the heart, nerves, and muscles, bone health, and the clotting of
blood. Research suggests that it helps keep the heart healthy and reduces the risk of strokes, diabetes, and
osteoporosis. Recommended levels are 310-420 milligrams a day.
Milligrams
Halibut or mackerel, 4oz
120
Sunflower seeds, dried, 1oz
100
Spinach/chard, cooked, ½ cup
80
Almonds, 1oz
80
Cashews, 1oz
75
Wheat germ, 1oz
70
Brazil nuts, 1oz
65
Beans, cooked, ½ cup
65
Oatmeal, cooked, 1 cup
55
Tofu, 3oz
50
Peanuts, 1oz
50
Avocado, 4oz
50
Rice, brown, ½ cup
40
Wellness made easy, Wellness Letter, February 2004. Eat kiwifruit (also called Chinese gooseberries). Ounce for
ounce, it has more vitamin C than and orange and more potassium than a banana. It also supplies some folate,
vitamin E, and lutein (a carotenoid that may help keep eyes healthy). This furry fruit is rich in fiber, as are all
berries. Yes, it is actually a large berry.
Wellness made easy, Wellness Letter, February 2004. Don’t think that McDonald’s has reduced the artery-clogging
trans fat in its French fries and other foods, even though it announced it would do so in 2002. Recent tests by
Consumer Reports found that the fries were “still swimming” in bad fats. Burger King’s fries were even worse. In
fact, these fast-food fries contained more trans fat per serving than any foods the magazine tested.
To Decrease Sugar Cravings, (Dr J notes), February 2004. I recommend giving chromium on a daily basis at about
200 mcg daily. If the drops are 200 mcg each, then 1 gtt tid. Spread the dosing throughout the day. Buffered vitamin
C can also help to decrease cravings. Increasing the quality and quantity of protein in the diet can also help.
Something I have patients do is to get several jars and put cut up vegetables such as peppers, carrots, celery, jicama,
as well as olives, etc in them. Put the jars of veggies in the refrigerator. Have hummus and other dips on hand. When
the patient has a craving, they can have these vegetables and dips in place of sweets. Crushed ice can also help. Just
have a glass of crushed ice and spoon out a little to crunch on. They can sprinkle Emergen-C or something else if
they want flavor.
Futters Nut Butters. Real Money Co-Op America Updates, Jan/Feb 2004. Unique and great tasting nut and seed
butters. Organic and all-natural. Flavors include: almond, cashew, pistachio, hazelnut, pumpkin seed, sunflower
seed, and Brazil nut. Perfect for gifts, health enthusiasts, and just plain folks. First time buyers get 10% off retail
prices when you call and mention Real Money. 847-634-6976. www.futtersnutbutters.com
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Omega 3s and Inflammation. Nutrition Action Health Letter, Jan/Feb 2004. Too many omega-6 fats (found in soy,
corn and other oils) don’t cancel out the anti-inflammatory benefits of omega-3 fats that are found in fatty fish like
salmon, as some researchers had feared. Studies suggest, but can’t prove, that omega-3 fats reduce levels of
inflammation. It does offer one more reason to eat seafood a few times a week without worrying that the soy oil in
your salad dressing will cancel out the seafood’s benefits.
America's Food Trends
More People Eating Healthy, Eating At Home
By Jeanie Lerche Davis
Reviewed By Charlotte Grayson, MD
on Tuesday, August 26, 2003
WebMD Medical News
Aug. 26, 2003 -- Put dinner in the microwave: Americans are eating more meals at home these days. Fast,
convenient, healthy (or for the most part attempts at healthy) eating -- that's the food trend that experts see. A
yearly report, published in Food Technology magazine, provides a glimpse at the country's lunch and dinner plans.
Last year, for the first time in a long time, Americans were spending more at the grocery store rather than in
restaurants, writes A. Elizabeth Sloan, contributing editor. Eight out of 10 meals were eaten at home -- but were
decidedly not "homemade," she adds.
The top 10 food trends:
1.
2.
3.
4.
5.
6.
7.
8.
9.
No-prep convenience foods. Single-serve items -- salty snacks, water, oatmeal-in-a-cup -- were all big
winners. Ready-to-eat and frozen main dishes (as well as frozen vegetables) were popular main dishes, and
will likely replace homemade in the next five years, says Sloan.
More meat and potatoes. "More than ever, America is a nation of meat eaters," she writes. That includes
chicken, turkey, pork, lamb, and seafood as well as beef. The most frequent dinner meal is spaghetti. But a
good burger is still the American male's favorite eat-out item (second choice for women), followed by
chicken sandwiches and seafood. Also, sales of those "fresh" frozen, fully seasoned, ready-to-zap meals
have skyrocketed, Sloan reports.
New-age dairy. Milk is cool, say food trend analysts. New flavors, specialty milks (including organic), and
portable sizes have helped boost milk sales by 10% over last year. Portability has also helped yogurt sales - nearly three-quarters of all households have yogurt in the fridge. Half of it is low fat, Sloan says. But
cheese gets the biggest chunk of the dairy dollar: Americans now eat 31 pounds of cheese a year, compared
to eight pounds in the 1950s.
The culinary melting pot. Ethnic foods have become an increasingly popular food trend -- with Cajun
topping the list, followed by Spanish, French, Japanese, Greek, Middle Eastern, California, Thai, German
and Caribbean. However, two-thirds of Americans say they really enjoy plain American, 63% favor
Chinese, 62% want Italian, and 55% crave Mexican or Tex-Mex.
Nouveau one-dish meals. "From overstuffed sandwiches, car-friendly cups, and liquid "meals in motion,"
one-dish dining has become a popular food trend, says Sloan. One in 10 meals were eaten on the run last
year, and one-quarter of restaurant take-out was consumed in the car (22% was eaten at work).
Suppers at home. Half of all suppers were prepared by Mom -- mainly spaghetti, pizza, steak, soup, baked
chicken, frozen entries.
Bottled water boon. Soda is still America's favorite beverage. But bottled water is expected to become the
second most popular non-carbonated drink this year, overtaking sports drinks, milk, coffee, beer, and juice.
In 2002, bottled-water sales were up by 12%.
Snack attacks. More Americans were snacking on granola bars, trail mixes, and other similar snacks. In
fact, they bought 20% more snack and granola bars -- especially as breakfast food.
Fruits & veggies. Fruit in ready-to-eat cereals, veggie-flavored cheeses, salads in the deli department -- it's
all part of the "growing perception that anything fruit, vegetable, or high-fiber personifies health," writes
Sloan. But it's more than that. High-quality fresh fruits and vegetables are a growing food trend, 71% of
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shoppers report trying to include more fruits and veggies in their diet this year. Sales of fresh-cut salads
jumped 10% over last year. Sales of bagged spinach and microwave-in-a-bag fresh products grew 37%.
Fresh-cut fruit sales grew 25% over the previous year.
10. Cooking oils and condiments. "Although Americans continue to relax their efforts to curb fat
consumption, it remains their top nutrition ingredient concern," Sloan says. "With the advent of trans fat
labeling, a new generation of highly sophisticated [low-fat and fat-free products] is on the way." When it
comes to fats, Americans are choosing healthier options -- with nearly one-quarter using olive oil and
canola oil. Another food trend to watch: Asian and Mediterranean variations on salad dressings and
marinades, she adds.
SOURCE: Food and Technology, August 2003.
© 2003 WebMD Inc. All rights reserved.
Pomegranate Power. UC Berkeley Wellness Letter, March 2004. A study in the American Journal of Clinical
Nutrition found that pomegranate juice reduced the damage that LDL cholesterol can wreak of artery walls in human
subjects. Israeli researchers found that the equivalent of 8 ounces daily reduced blood pressure by 5% in people with
hypertension, and that it had some of the same effects as certain anti-hypertensive drugs. Most findings come from
animal studies, and more studies are needed. The news so far, though, is encouraging.
Red fruits offer beneficial phytochemicals. Pomegranate juice is rich in potent anti-oxidants and has more
polyphenols than green tea, red grape juice, or orange juice. In addition, pomegranate juice is low in calories and
provides a day’s worth of vitamin C, as well as some iron and calcium.
Moderate Exercise, Without Dieting, Can Prevent Further Weight Gain. Archives of Int’l Medicine, Jan 12,
2004. Regular, moderate exercise can keep off extra pounds. Researchers randomly assigned 120 overweight,
sedentary people aged 40 to 65 to either remain inactive or to perform a high amount of vigorous exercise
(comparable to jogging 20 miles per week), a low amount of vigorous exercise (comparable to jogging 12 miles per
week), or a low amount of moderate exercise (comparable to walking 12 miles per week). During the eight month
study, people who remained sedentary gained an average of 2.2 pounds, but all the exercisers lost weight. People in
the high-vigorous group lost roughly 6.4 pounds and those in the low-moderate group dropped about 2.0 pounds.
This study did not put the participants on any diet plan.
Dodging MS & RA with Vitamin D. HealthNews, March 2004. Vitamin D supplements may ward off not only
chronic pain and cancer, but may also lower the risk of developing multiple sclerosis (MS) and rheumatoid arthritis
(RA). Researchers assessed the diets and multivitamin use of more than 185,000 nurses every four years for up to 20
years. Women with the highest intake of supplements – 400 IU or more daily – were 40% less likely to be diagnosed
with MS than women who took no vitamin D supplements. Those who got vitamin D from foods did not have a
lower risk of MS. Another study analyzed the diets and vitamin supplement usage of nearly 30,000 women between
the ages of 55 and 69 who had no evidence of RA. During an 11-year follow up, 152 women developed RA, and
researchers found that women with the highest levels of vitamin D intake (468 IU or more a day) were about onethird as likely to develop the painful, debilitating joint disease as women with the lowest intake levels. Researchers
did find a slightly lower risk in women who consumed most milk products. The greatest benefit was among those
who took supplements containing vitamin D.
Nutrition Data. Seattle Times, Health, May 16, 2004. www.nutritiondata.com This website offers calorie counts
and more on foods in supermarkets to fast-food restaurants. In addition, the site has search tools that enable you to
rank foods according to specified criteria.
Calories eaten in the a.m. affect appetite in the p.m. Environmental Nutrition, May 2004. In a recent study from
the University of Texas in El Paso, approximately 900 adults completed seven-day food records. Findings reported
in the January Journal of Nutrition, show when participants consumed more calories in the morning their overall
daily caloric intake was less. On the other hand, the more calories that were eaten at night, the larger the day’s
calorie intake. Researchers believe that these findings may be due to satiety. The signal that you have eaten enough
may be stronger in the morning than later in the day. Bottom line: It may take more food to satisfy your appetite at
night than in the morning. Eating very little throughout the day sets you up for overeating. In order to avoid this,
eat a hearty breakfast and don’t skip lunch.
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Recommended Resources. Mayo Clinic Women’s HealthSource. Dec. 2004.
National Institutes of Health, Office of Dietary Supplements. http://dietary-supplements.info.nih.gov
Hulisz D: Efficacy of zinc against common cold viruses: an overview. J. Am Pharmacists Assoc. 2004;44:594603 A significant body of clinical evidence now supports the effectiveness of zinc as a treatment for the common
cold when ionic zinc is available in the formulation used. Zinc preparations reduce the duration and severity of
symptoms, as long as treatment is started within 24 hours. More study is needed to clarify the potential benefits of
ionic zinc, as well as to examine the mechanism underlying zinc’s effectiveness.
Weight-loss Programs Don’t Work Long Term. Health News¸ March 2005. Before you pay to join a major
commercial weight-loss program, beware…. Researchers from the University of Pennsylvania say programs like
eDiets.com and Weight Watchers can help some people lose a small amount of weight, but at a high cost, with high
attrition rates, and a high probability of regaining 50 percent or more of that weight within two years. In the January
1, 2005 Annals of Internal Medicine, the researchers called for controlled clinical trials of major weight-loss
programs to assess efficacy and cost-effectiveness for the consumer. In the meantime, to maintain weight loss you
should eat smaller portions, eliminate hidden calories or fat, and stay active.
Eat Breakfast to Benefit Waistline and Heart. Environmental Nutrition, March 2005. Skipping breakfast could
increase your chances of gaining weight and developing heart disease, according to new research from the United
Kingdom. The researchers, from the University of Nottingham, fed 10 healthy women, aged 19-38, breakfast for
two weeks, then had them skip breakfast for two weeks, while monitoring their calorie intakes, blood cholesterol
and insulin levels. They discovered that when the women skipped breakfast, not only did they eat more during the
day (an average of 100 calories more each day), they also had 10% higher blood levels of insulin, 9% higher total
cholesterol and 17% higher low-density lipoprotein (LDL) or “bad” cholesterol. The researchers conclude that
skipping breakfast may increase a woman’s risk of heart disease by raising LDL’s, decreasing insulin sensitivity and
triggering weight gain.
Calcium Added? Shake it up. Environmental Nutrition, March 2005. A new study highlights the importance of
shaking beverages that are calcium-fortified, whether it’s orange juice, soymilk or rice beverage. If you don’t, the
added calcium tends to settle at the bottom, where it does your bones little good.
Weight gain may increase the risk of kidney stones, especially among women. Environmental Nutrition, March
2005. Weight gain may increase the risk of kidney stones, especially among women, according to new analysis of
three ongoing Harvard trials. Researchers who followed 250,000 middle-aged medical professionals found that
obese men were 33% more likely to develop kidney stones, while obese women were twice as likely to form stones
as those who were at healthy weights. In addition, men who had gained 35 pounds since early adulthood were 39%
more likely to get stones, while women who gained that much weight were about 76% more likely to get stones than
participants whose weight stayed the same over the years.
How to figure your body mass index. FDA Consumer, March/April, 2005. The latest government figures show
that more than 60 percent of U.S. adults are overweight or obese. Carrying this extra weight puts them at a greater
risk of developing heart disease, stroke, some cancers, diabetes, or other diseases. But just what is meant by
“overweight” or “obese”?
A reliable indicator is body mass index, or BMI. It’s a number that gauges total body fat, allowing male
and female adults to determine if they are underweight, normal weight, overweight, or obese. You can calculate this
number by dividing your weight by your height squared. An easier way, however, is to use the handy BMI
calculator the National Heart, Lung, and Blood Institute has created at www.nhlbisupport.com/bmi/bmicalc.htm.
With it, you can see where you stand in the body fat spectrum and establish if you have a risk factor that should be
addressed.
One caveat: Though BMI can be a strong predictor of serious disorders, it does have limitations in that it
may overestimate body fat in those with a muscular build and underestimate it in older persons who have lost
muscle mass. For this reason, it’s always best to discuss your BMI with a health care professional.
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Note that the calculator is just for figuring adult BMIs. Arriving at this number for children and teens is a
bit trickier. That’s because children’s bodies change as they grow. Also, boys and girls differ in their body fatness
as they mature. On a special site that shows how to determine a child’s BMI, the Centers for Disease Control and
Prevention explains that BMI decreases during the preschool years, then increases into adulthood. This “BMI-forage” site is at www.cdc.gov/nccdphp/dnpa/bmi/bmi-for-age.htm.
Americans get more vitamin C by far from oranges and their juice than from any other food. UC Berkeley
Wellness Letter, March 2005. But the following contain even more C than an orange: one cup of strawberries, one
green bell pepper (red and yellow peppers have even more), one kiwifruit, one cup of cooked broccoli or Brussels
sprouts, or half a papaya. Each of these supplies the daily recommended dietary allowance (RDA) for vitamin C.
Metabolic syndrome linked to memory loss. Focus on Healthy Aging, March 2005. Metabolic syndrome is an
unhealthy combination of several conditions, including obesity, hypertension, high cholesterol and high blood sugar
levels. The syndrome may increase one’s risk for cardiovascular disease. It may also be associated with memory
loss, according to a study published in the Journal of the American Medication Association. Researchers seeking to
determine if metabolic syndrome was a risk factor for Alzheimer’s disease evaluated the mental and physical health
of 2,630 high-functioning men and women age 70-79 periodically for five years. The existence of metabolic
syndrome was determined using guidelines from the National Cholesterol Education Program. Blood tests looked
for high levels of the inflammatory markers interleukin 6 and C-reactive protein (CRP). Memory exams helped
establish cognitive function and impairment. At the end of the study, researchers found that those with the
metabolic syndrome were 22 percent more likely to develop a decline in mental function than those who do not.
The decline in mental function was particularly pronounced in those with metabolic syndrome and high levels of
inflammatory markers, including CRP. This increased risk was also found in patients with metabolic syndrome but
without clinically significant diabetes, hypertension or high cholesterol, suggesting that the adverse effect of the
metabolic syndrome is not entirely due to these conditions.
Get involved. Good Medicine, Winter 2005. Parents, teachers, doctors, and other concerned citizens can play a key
role in helping a school turn its foodservice around. Activists can also help get legislation passed to promote
vegetarian options in schools. For more information and inspiration, check out the following Web sites or call
PCRM’s nutrition director, Amy Joy Lanou, Ph.D., at 202-686-2210, ext. 354.
www.healthyschoollunches.org. Health information, school lunch reviews, recipes, and more from PCRM’s
Healthy School Lunches Campaign.
www.FoodStudies.org. The Food Studies Institute, run by acclaimed nutrition educator Antonia Demas, offers a
unique curriculum integrating academic disciplines with food, nutrition, culture, and the arts.
www.ChoiceUSA.net. CHOICE: Consumers for Healthy Options in Children’s Education offers a wealth of
resources for educators, foodservice professionals, and parents.
www.NoJunkFood.org. Run by school activist Jackie Domac, this site has information about legislation and other
attempts (including creative fundraising ideas) to create a healthier learning environment in schools.
www.HealthyLunches.org. The New York Coalition for Healthy School Lunches is a grassroots initiative helping to
enact recently passed legislation supporting vegetarian meals in New York State.
Researchers Identify the 20 Most Antioxidant-Rich Foods. Good Medicine, Winter 2005.
1. Red beans
8. Blackberries
2. Wild blueberries
9. Prunes
3. Red kidney beans
10. Raspberries
4. Pinto beans
11. Strawberries
5. Cultivated blueberries
12. Red delicious apples
6. Cranberries
13. Granny Smith apples
7. Artichokes
14. Pecans
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15. Sweet cherries
16. Black plums
17. Russet potatoes
bastyr center for natural health
18. Black beans
19. Plums
20. Gala apples
Source: J Agr Food Chem 2004 Jun.
Healthy Eating for Life Book series from PCRM. Good Medicine, Winter 2005. PCRM’s series of medically
sound, reader-friendly books explain diet’s role in wellness and disease prevention. Each book includes at least
80 healthy, delicious vegetarian recipes. Forewords by PCRM president Neal D. Barnard, M.D.
Healthy Eating for Life for Children
PCRM with Amy Lanou, Ph.D.
When children learn proper nutrition early in life, they are more likely to avoid heart disease, obesity,
and diabetes. Here’s how to get them started. Includes kid-tested recipes. 258 pgs, $14.95.
Healthy Eating for Life for Women
PCRM with Kristine Kieswer
Learn how the right foods can ease menstrual and menopausal symptoms, strengthen bones, encourage
weight loss, protect the heart, and help prevent certain cancer. 260 pgs, $14.95.
Healthy Eating for Life to Prevent and Treat Cancer
PCRM with Vesanto Melina, M.S., R.D.
This book provides a complete nutrition program to prevent and fight cancer. Packed with tips and
guidelines for lifelong good health. 244 pgs, $14.95.
Healthy Eating for Life to Prevent and Treat Diabetes
PCRM with Patricia Berton, R.D.
Studies show that diabetes can be highly responsive to diet and lifestyle changes. PCRM explains
these changes and how to put them into practice. 244 pgs, $14.95.
Venturesome Vegetarian Cooking. Good Medicine, Winter 2005. Focusing on flavorful, innovative dishes
that just happen to be vegan, the authors present over 150 daring yet simple-to-prepare recipes, many with an
international twist. J.M. Hirsh is an Associated Press food editor and a nationally syndicated cooking
columnist. Features over 100 color photos. 210 pgs, $21.95
Junk Food Nation. Good Medicine, Winter 2005. Hamburgers, pizza, potato chips, soda, cake, candy, and
alcohol now make up one-third of the American diet. (Source: Journal of Food Chemistry and Analysis, month,
2004)
What is the “Winner’s Circle”? King County, Health Matters, April 2005. King County is one of the first
local governments to implement Winner’s Circle in Washington State. Winner’s Circle was developed by
North Caroline to help consumers recognize and choose healthy food options. The program uses widelyaccepted nutritional criteria that promote optimal health and prevent chronic diseases. To find out more, visit
http://www.winnerscirclehealthydining.com.
Sowing Veggie Seeds in School Foodservice: Get Involved. Good Medicine, Winter 2005. Parents, teachers,
doctors, and other concerned citizens can play a key role in helping a school turn its foodservice around.
Activists can also help get legislation passed to promote vegetarian options in schools. For more information
and inspiration, check out the following Web sites or call PCRM’s nutrition director, Amy Joy Lanou, Ph.D., at
202-686-2210, ext. 354.
If you’re trying to lose weight, keep a daily food and activity diary. UC Berkeley Wellness Letter, May
2005. You don’t have to track every calorie eaten or burned—just the act of writing down what you generally
eat and how much you exercise can motivate you. If you’re more detail-oriented and computer savvy, an online
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USDA program will calculate calories and provide feedback when you enter your daily logs. It’s available at
www.usda.gov/cnpp/projects.html (click on Healthy Interactive Eating Index). For the most accurate results,
measure your food and enter what you’re really eating. People tend to underestimate their food intake.
Health tips: Potassium-rich foods. Mayo Clinic Health Letter, March 2005. Potassium is important to good
health. It can help lower blood pressure and reduce stroke risk. It’s recommended that most adults consume at
least 4,700 mg of potassium a day. Foods that are high in potassium include certain:
 Fruits – a banana has 451 mg of potassium, 1/3 cup dried apricots has 734 mg. An 8-ounce serving of
tomato juice contains 556 mg, and 8 ounces of fresh orange juice has 496 mg.
 Legumes – Most dried beans, dried peas and lentils average over 700 mg per 1-cup serving.
 Vegetables – a medium baked potato contains 610 mg. One-half cup of winter squash has 448 mg.
 Dairy products – Most types of milk and yogurt contain at least 350 mg a serving.
 Fish – Many 3-ounce, cooked servings of fish contain 300 mg or more. Halibut, salmon and fresh tuna are
especially potassium-rich.
However, too much potassium can be a significant risk. Talk to your doctor before increasing your potassium
intake if you have adrenal gland or heart failure, chronic kidney disease, or if you take certain drugs commonly
used to treat high blood pressure and kidney and heart diseases, such as angiotensin-converting enzyme
inhibitors or angiotensin II receptor blockers.
EN Helps You Find a Weight-Loss Program to Fit Your Style. Environmental Nutrition. January, 2005.
While diet books have become bestsellers by blaming carbohydrates for expanding waistlines, the reality is that
cutting carbs may help you lose weight initially, but it does not guarantee you’ll keep those unwanted pounds
off. What does? Finding a weight-loss strategy that fits your lifestyle and dieting personality.
What’s Your Dieting Style? To find out, you must first know what kind of dieter you are:
Do you prefer convenience to cooking? If so, programs like Jenny Craig and NutriSystem that use
prepackaged, portion-controlled meals might work for you.
Nonfat yogurt can help you lose weight. UC Berkeley Wellness Letter, June 2005. In a recent study from the
University of Tennessee, obese people on a low-calorie diet who included three 6-ounce servings of nonfat
yogurt daily for 12 weeks lost 22% more weight than dieters who ate little or no dairy (14 vs. 11 pounds, on
average). Even more important they lost 60% more body fat and maintained more lean muscle mass. Yogurt
isn’t magic, however. Evidence has been mounting that calcium-rich foods in general help control or reduce
weight. Calcium supplements may also help.
Consider white tea. UC Berkeley Wellness Letter, June 2005. Black, oolong, green, and white tea all come
from the same plant, Camellia sinensis, with each having its own mix of beneficial flavonoids. White tea,
which is harvested earlier in the season and undergoes the least processing, retains the most of one type of
flavonoids, called catechins. Lab studies suggest that catechins in white tea have potent antioxidant activity and
may protect against colon polyps. White tea gets its name from the white “hairs” on its buds, but the tea itself
brews up a light golden color. Look for it in specialty stores and on the Internet. Decaffeinated versions are
available.
Calories Eaten in A.M. Affect Appetite in P.M. Environmental Nutrition, May 2004. Too many of us skip
breakfast, grab a quick lunch and then more than make up for it at dinner—precisely the pattern that new
research suggests may cause you to overeat.
In a recent study from the University of Texas in El Paso, nearly 900 adults completed sever-day food
records, which researchers analyzed for calories. The findings, reported in the January Journal of Nutrition,
show that when more calories were eaten in the morning, calorie intake for the entire day was less. Conversely,
the more calories eaten in the evening, the larger the day’s calorie intake.
Researchers believe that this phenomenon may be linked, in part, to satiety, your body’s ability to
recognize when you are full. The signal that you’ve had enough to eat may be stronger in the morning than it is
later in the day.
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The bottom line. Even under the best of circumstances, it may take more food to satisfy your appetite
at night than in the morning. If you’ve eaten little during the day, that’s the prefect formula for overeating. To
avoid that, eat a hearty breakfast and don’t skimp on lunch.
Yo-yo dieting. Health Matters, King Country, December 2004. Losing weight is good, but losing and
regaining weight over and over may damage the immune system, say researchers. Women who had dieted and
lost 10 or more pounds at least once in the previous 20 years showed lower levels of natural killer cells—
immune system cells that help fight viruses, and possibly cancer as well. Women who had yo-yo’d most often
– five times or more – had the lowest levels of natural killer cells. Researchers don’t recommend that women
stop trying to lose weight. But rather, that they learn to adopt overall healthy eating habits that they can be
comfortable with in the long run.
Source: Journal of the American Dietetics Association, Vol. 104, Pg. 903.
Appetite. Health Matters, King Country, December 2004. Consuming too much fructose – a sugar found in
corn syrup, honey, and fruit – may change levels of hormones that help regulate appetite, say researchers. The
net result: you may still feel hungry after eating high-fructose foods. This could promote overeating,
researchers theorize. The principal “appetite” hormones studied were leptin and ghrelin. Fructose tends to keep
leptin levels low. This is the hormone that lets people know they are full. At the same time, fructose also
triggers high levels of ghrelin, a hormone that stimulates eating. Fructose is a natural molecule, and there’s
nothing wrong with eating it in moderate amounts, say the authors of this study. The problem is that Americans
are consuming very large quantities of high-fructose corn syrup – a common sweetener used in many products,
including soft drinks.
Sources: Journal of Clinical Endocrinology and Metabolism, Vol. 89, Pg. 2963.
American Journal of Clinical Nutrition, Vol. 79, Pg. 537.
Trans fat & heart disease. Health Matters, King Country, December 2004. The more hydrogenated oils
(trans fats) you consume, the higher your “bad” LDL cholesterol will climb. And if that weren’t bad enough,
the size of those LDL particles also gets smaller. The smaller your LDL particles, the higher your heart-disease
risk. In one experiment, people ate five different kinds of fat—ranging from little trans fat (butter) to high in
trans fats (stick margarine). With the butter, their LDL particles were large. When they switched to highly
hydrogenated fats like shortening and stick margarine, the size of their LDL particles decreased.
What this means: A diet high in trans fats (hydrogenated oils) will result in a rise in small LDL
particles. Over time, this significantly increases the risk of heart disease. Besides hardened margarines and
shortening, trans fats are found in store-bought processed foods (like cookies and crackers) and deep-fried
foods.
Source: American Journal of Clinical Nutrition, Vol. 78, Pg. 370.
Sugar Goes Pop. UC Berkeley Wellness Letter, February 1999. Even though Americans are using record
amounts of artificial sweeteners, they’re also consuming record amounts of sugar, thanks in large part to soft
drinks (that is, sodas). Most of the following statistics come from a new report from the Center for Science in
the Public Interest.
 Per capita intake of refined sweeteners in U.S.: 152 pounds per year.
 Increase since 1970: 24 pounds
 Percentage of all calories consumed by the average American supplied by added sugars: 16%.
 Supplied by soda: 6%
 Supplied by soda for the average teenage: 9%
 Calories provided by added sugars in the average American’s daily diet: 300 (probably an underestimate).
 Proportion of refined sugar consumption in U.S. provided by soda: more than one-third.
 Average annual consumption of soda: 54 gallons per person (only 24% are artificially sweetened).
 Increase in per capita consumption of soft drinks in U.S. since the early …: 100%
 Ranking of the following for sugar content (total calories are listed, too):
o Coke, 12 oz (39 grams, 140 calories)
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o Milky Way, (35 grams, 270 calories)
o Twinkies, 2 (28 grams, 300 calories)
o Oreos, 6 (26 grams, 320 calories)
Note: of course, soda has no fat, while the other three get about half their calories from fat.
Not just coffee. UC Berkeley Wellness Letter, January 1999. As we’ve reported, if you like caffeine for the lift
it gives you, there’s no reason to deprive yourself—unless perhaps if you’re pregnant or trying to conceive. But
if you think caffeine is robbing you of a sound night’s sleep, or if you get jittery and nervous from it during the
day, it makes sense to cut back. This chart will help you calculate your daily caffeine intake. Note: it’s
sometimes claimed that caffeine interferes with the body’s use of calcium, but this effect is inconsequential.
Caffeine (mg)
Milk chocolate, 1 oz
1-10
Hot cocoa, 6 oz
2-20
Coffee, decaffeinated, 6 oz
2-5
Dark chocolate, 1 oz
5-35
Tea, 6 oz
20-100
Coca-Cola, 12 oz
45
Anacin or Midol, 2 pills
64
Coffee, drip or brewed, 6 oz
80-175
Coffee, instant, 6 oz
60-100
Coffee espresso, 2 oz
90-110
Chocolate cake, 1 slice
20-30
Excedrin, 2 pills
130
NoDoz, 2 pills
200
Not just milk. UC Berkeley Wellness Letter, January 1999. Americans especially women, don’t consume
enough calcium. Surprisingly, we get about half our calcium from nondairy sources. The goal: at least 1,000
milligrams (mg) a day from food and supplements, and 1,500mg for women over 50 and men over 65. here are
the best food sources:
Calcium (mg)
Yogurt, plain, nonfat 1 cup
450
Sardines, with bones, 3 oz
370
Orange juice, calciumfortified, 1 cup
300-350
Yogurt, fruit-flavored, 1 cup
300
Milk, 1 cup
300
Swiss cheese, 1 oz
270
Pizza, 1 slice, 4 oz
250
Salmon, with bones, 3 oz
225
Cheddar cheese, 1 oz
205
Turnip greens, cooked, 1 cup
200
Ice cream or ice milk, 1 cup
175
Oatmeal, fortified, 1 packet
165
Cottage cheese, 1 cup
150
Baked beans, canned, 1 cup
140
Soybeans, cooked, ½ cup
130
Tofu, 2 oz (some types)
115
Kale, cooked, 1 cup
95
Broccoli, cooked, 1 cup
90
Bread, 1 slice
20-40
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Where do the calories come from? Consumer, Reports on Health, January 1999. For many people, the
problems if obesity (see page 4) reflects a complex interaction of heredity and psychology, as well as the simple
balance between calories consumed and calories burned. This chart shows the 10 main sources of calories,
some nutritious, others “empty.” But they’re only half the picture—literally: Together, they account for roughly
50 percent of total calories. Other sources close behind include pasta, potatoes, cereal, alcohol, rice, chips, and
ice cream. To find the caloric balance you’d need to strike in order to lose weight, see our November issue.
Top 10 sources of calories in the Am erican diet
Sugars, syrups, jams
M argarine
Salad dressing, mayonnaise
Cheese
Poultry
Soft drinks, soda
Cakes, cookies, doughnuts
M ilk
Beef
Bread
0
2
4
6
8
10
12
Percent of total calories
Source: Continuing Survey of Food Intakes by Individuals, 1989-1991, USDA
The great weight debate. Consumer, Reports on Health, January 1999. A major medical journal says people
should worry less about their weight. The government said worry more. Here’s what we say. Last January, The
New England Journal of Medicine published an editorial with the blasphemous title “Losing Weight—An IllFated New Year’s Resolution.” The editors suggested that “the cure for obesity may be worse than the
condition.” That triggered a flood of media coverage, including a U.S. News & World Report cover story
called “The New Truth About Fat.” The story elaborated on the suggestion that most people don’t need to worry
about their weight since the risks of fat are overblown, efforts to lose weight futile.
Five months later, the government flatly contradicted that message by issuing new guidelines that
lowered the threshold for being overweight—and pushed 30 million Americans over the line from fit to fat.
The guidelines classify as overweight anyone with a body mass index (BMI) of 25 or more. Someone who’s 5feet 8-inches tall and weighs 165 pounds, for example, has a BMI of 25. The previous threshold for
overweight, 27, allowed that person to hit 180 pounds or so before sounding an alarm. (To calculate your BMI,
see the flowchart on page 6.)
The government took that step partly to underscore its concern about the fattening of America: The
percentage of people who are obese, with a BMI of 30 or more, has risen considerably in the last 30 years,
mainly in the past decade. More important, the government claims that excess weight can harm, and that
shedding pounds can help.
Whom should you believe?
Teasing out the truth. The New England Journal editorial was right on several counts. It is hard to
lose weight permanently. America does have an obsession with thinness, which drives millions of people,
including many with no weight problem, to spend big bucks on dangerous or worthless drugs and fads. And
certain people probably don’t need to worry if they gain a few pounds.
But the editorial understated the risks of excess weight. The government guidelines, created by an expert panel
after a comprehensive researcher review, provide solid evidence that weight matters. And the guidelines clarify
when excess weight poses a significant threat by considering factors beyond just pounds: your health, the
location of the fat, and, to a lesser extent, the proportion of fat versus muscle and bone.
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Your health. As the Journal editorial acknowledged, the risk of hypertension, coronary heart disease,
and diabetes rises as people get heavier, even if they’re only moderately overweight, with a BMI of at least 25
but less than 30. Weaker evidence suggests that the risk of other disorders—breast cancer in postmenopausal
women, colon cancer, infertility, thrombotic stroke (the kind caused by blood clots), gallstones, and
osteoarthritis—also rises with BMI. Increasing weight may be similarly linked to increased mortality.
Dozens of clinical trials have shown that losing weight can reduce certain risk factors for disease, such
as high blood pressure, high cholesterol levels, and a high blood-sugar level. There’s not much direct evidence
on how weight loss affects either the risk of disease itself or the overall death rate. However, some research
suggests that slimming down may prolong life, both in obese people and in certain moderately overweight
individuals. For example, a study of some 44,000 overweight women linked weight loss with a 20 percent
lower death rate—but only in those who had at least one weight-related risk factor or disease. A similar study
in overweight men suggested that shedding pounds may lengthen life only in those with diabetes.
Anyone whose BMI is 30 or more clearly needs to lose weight. The government advises people with a
BMI of at least 25 but less than 30 to slim down if they have little to do with weight—or weight-related diseases
(see flowchart for list). However, it’s probably wise for moderately overweight people to shed pounds if they
have even one of those factors or one weight-linked disease. Moderately heavy people who have no such
factors or ailments—especially those with a BMI of 27 or more—may also want to lose weight, though the
benefits are less clear. At the very least, anyone with a BMI of 25 or more should try to avoid gaining weight.
Where’s the fat? Fat on the belly is more metabolically active than fat on the hips or thighs. And
when belly fat is metabolized, the byproducts can raise blood-cholesterol levels and reduce the body’s
sensitivity to the hormone insulin. That reduced sensitivity causes blood-sugar levels to rise, which the body
tires to control by churning out more insulin. Rising insulin levels may then increase blood pressure and, in
theory, also trigger cancerous changes in colon cells. Moreover, abdominal fat produces more estrogen—which
fuels the growth of breast cancer—than hip or thigh fat does.
All that may help explain why observational studies have linked big bellies with an increased risk of
hypertension, coronary disease, diabetes, and, to a lesser extent, colon cancer and postmenopausal breast cancer.
Many studies have found that a big tummy may pose greater risks than an elevated BMI does. In fact, a pot
belly appears to threaten even people who aren’t overweight at all. Note that the opposite case—being
somewhat “overweight” due to big muscles and bones rather than a flabby belly—typically poses no threat to
health. (To assess your abdominal fat, see flowchart.)
Does age matter? That controversial new England Journal editorial was inspired by a study
suggesting that the link between BMI and death rates grows progressively weaker as people grow older. In a
subsequent study, moderately overweight people actually had the lowest mortality after age 55.
But those studies had several major weaknesses. First, some of the volunteers may have had a low
BMI because they were wasting away from some serious disease, not because they were trim and fit. Further,
older people tend to lose muscle and bone and to put on fat, particularly abdominal fat. But BMI doesn’t
distinguish fat from other tissue. So a substantial number of older people with a seemingly favorable BMI may
actually have too little lean tissue and too much total and belly fat—a decidedly unhealthy combination. The
loss of muscle and bone increases the risk of deadly falls and factures. And excess abdominal fat, unlike BMI,
remains strongly correlated with increased mortality in old age.
To the criteria for who needs to lose weight are probably still the same for young and old alike. But
the best approach to slimming down does depend partly on age (see box on previous page).
Summing up. Obese people, with a BMI of 30 or more, clearly need to lose weight. So do those with
lots of belly fat, regardless of their BMI.
There’s no definitive proof that losing weight helps people who are only moderately overweight, with
a BMI of 25 to 30. But the risks clearly do rise as people get heavier. Slimming down improves key risk
factors, and it seems to cut mortality, at least in susceptible people. So virtually all moderately heavy people
should at lest consider losing weight. Those at greatest risk—due to health, health habits, or family history—
should start trying to slim down.
Don’t Miss Breakfast! www.health24.com. According to an analysis of 19,000 Americans breakfast habits, the
results indicate that people who eat breakfast have the following advantages: it may play a more significant role
in weight maintenance, “breakfast skippers” tend to gain rather then lose weight because they are more likely to
eat more calories during the day to compensate, eating breakfast increases total dietary fiber intake, and eating
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eric jones, nd
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high fiber breakfast cereals has a positive effect on keeping the Body Mass Index low. People may skip
breakfast because of lack of time, poor meal planning, and the belief that skipping meals will lead to weight
lose. Examples of a balanced, low-fat, high fiber breakfast include: a fresh fruit, high-fiber breakfast cereal,
low-fat yogurt or milk, whole wheat toast, or a boiled egg.
Top 10 Foods with Hidden Fat. www.heatlh24.com, September 13, 2005. 1. Mayonnaise: 79 g fat per 100 g.
Tip: Replace with low-fat dressing or a drop of soy sauce. 2. Nuts: 77 g fat per 100 g macadamia nut. Tip:
Limit intake to a handful per week or choose lower-fat varieties like cashews or peanuts. 3. Coffee Creamer: 50
g fat per 100 g. Tip: use low-fat or fat-free milk. 4. Peanut butter: 50 g fat per 100 g. Tip: Limit intake to 4 tsp
per week. 5. Potatoes crisps: 35 g fat per 100 g. Tip: Substitute with popcorn. 6. Cheese: 33 g fat per 100 g.
Tip: settle for low-fat cottage cheese and avoid harder cheeses. 7. Red meat: 31 g fat per 100 g. Tip: Shop for
lean meats and include more fish and poultry (with skin removed). 8. Pies and Pastries: 23 g fat per 100 g. Tip:
replace with wholegrain and rye bread. 9. Deep- fried delicacies: 22 g fat per 100 g doughnut. Tip: Always
choose baking, grilling or poaching over frying. 10. Avocadoes: 17 g fat per 100 g. Tip: Don’t eat more than 1
per week.
Dark Chocolate Good for the Heart. www.medpage.com, July 20, 2005. Eating 3.5 ounce bar of dark
chocolate daily can lower blood pressure and cholesterol, while improving vascular function and glucose
tolerance.
French “Secrets”. Environmental Nutrition, August 2005. Tips for making food your friend: Enjoy all foods,
but in moderate portions. Choose natural foods, like fresh vegetables, whole fruit and fish over processed
foods. Drink plenty of water. Sit down, relax and enjoy your meal. Don’t go hungry or eat so much you feel
stuffed. Cut back on snacks; go for fruit and yogurt in between meals. Don’t let guilt deny you pleasures, just
keep them small. Disregard “diets”. Make small, realistic changes in your eating habits. Take a brisk walk
every day.
Being severely overweight may speed up the aging process. Environmental Nutrition, August 2005.
Investigators examined the genetic structures of cells in the blood of 1122 women aged 18 to 76, 119 of whom
were obese. They saw changes that typically occur with age in the older women’s cells. However, the
chromosomes of the obese women appeared to be nine years older than those of normal weight women of the
same age. That was an even greater difference than was seen in smokers, whose chromosomes looked nearly
five years older than those of nonsmokers.
A Mediterranean-style diet may help you live longer. University of California, Berkeley Wellness Letter,
August 2005. The British Medical Journal ranked 74,600 older men and women from nine European countries
by how closely they adhered to this predominantly plant based diet. The higher they ranked, the lower the
overall death rate, even after controlling for other lifestyle factors. The diet is rich in vegetables, legumes,
fruits, cereals, olive oil, and fish, but low in meat and saturated fat. It also includes a low to moderate amount
of dairy and alcohol, mostly wine.
Five Things Successful Dieters do…UC Berkeley Wellness Letter, August 2005. 1. Eat a high-carb, low-fat
diet. Successful dieters get most of their calories (55-60%) FROM CARBOHYDRATES AND 24% FROM
FAT. They emphasize good carbs-fruit, vegetables, and other high-fiber foods. 2. They are conscious of
calories. 3. They eat breakfast. This may help better manage calories during the day. They also eat often-an
average of five smaller meals and snack a day. 4. They self-monitor. They weigh themselves at least once a
week. 5. They engage in lots of physical activity-60-90 minutes a day. Hardly anyone “gets it right” the first
time around. Successful dieters tend to eat most meals at home. 90% of participants report a better life after
weight loss. It gets easier.
Drinking Your Calories. Tufts University Health and Nutrition Letter, August 2005. Tufts researchers
recently reported that the leading source of calories in the average American is soda pop and sweetened
beverages. Obesity rates were also higher among these sweet-drink consumers. Consumers of 100% orange
juice and low-fat milk tended to be less overweight.
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bastyr center for natural health
New Research Finds Yoga May Help Fend Off Weight Gain as You Age. Environmental Nutrition, October
2005. Researchers at the University of Washington found that engaging in yoga for at least a half-hour a week
for four or more years helped prevent weight gain in more than 1000 people in their 50s, especially if
overweight to start. Researchers suggest that yoga may improve the capacity to exercise, which then spills over
into your everyday .life. Practicing yoga regularly also enhances body awareness, including the discomfort of
overeating, making it more likely you’ll know when you’re full.
Yoga in Middle Age Linked to Reduced Weight Gain. www.medpagetoday.com, August 2005. Practicing
yoga regularly for four or more years may help offset middle-age weight gain.
Group Confirms Americans are Fatter This Year. www.medpagetoday.com August 2005. With the
exception of Oregon, Americans in every state are fatter this year than they were in 2004, according to a report
released today by the Trust for American Health.
Zinc Supplement Reduced Mortality for Third World Children. www.medpagetoday.com August 2005. A
weekly dose of zinc has substantially reduced the risk of illness or death for young poverty-stricken urban
children in Bangladesh.
Obesity Linked to Pulmonary Embolism and DVT. www.medpagetoday.com September 2005. Obesity is a
risk factor for deep venous thrombosis and pulmonary embolism, especially for men and women younger than
40, according to an analysis of millions of US hospital patient records over 20 years.
Breakfast Cereal Linked to Healthy Weight in Women. www.medpagetoday.com September 2005. Women
who eat breakfast are less likely to be overweight than those who fast till lunch or later, especially if their
breakfast of choice is cereal, researchers say.
High Milk Consumption Linked to Obesity in Kids. www.medpagetoday.com June 2005. School age
children who gulp down more than three glasses of milk daily may wind up heavier than their more abstemious
classmates—those who down just one or two glasses.
Your Eating Style Can Predict Weight Gain. Environmental Nutrition November 2005, vol. 28 no. 11. A
group of California researchers asked more than 1100 people what their eating style is and they found that the
risk of being overweight or obese was linked to certain factors in the style of eating. The recipe for weight gain
includes: emotional eating, fast food over fresh food, lack of sensory-spiritual nourishment, task snacking, and
negative eating atmosphere. Think first about what is motivating you to eat. Learn to listen to your body’s
internal cues to let you know when your are hungry and when you are full. Reach for fresh foods and whole
foods. Eat in a relaxing atmosphere.
Milk Contributes to Risk of Diabetes and Heart Disease. Good Medicine, Autumn 2005. Milk consumption
may boost the risk of insulin resistance and metabolic syndrome, two conditions that increase the likelihood of
developing diabetes and heart disease. Researchers from the British Women’s Heart and Health Study found
that women who drink milk had lower insulin sensitivity, higher triglyceride levels and BMIs (body mass
indexes), and lower HDL (good) cholesterol levels than those who generally avoided milk. They were also
more likely to have type 2 diabetes or metabolic syndrome; the latter is a combination of high blood sugar, high
blood pressure, cholesterol problems, and obesity. Researchers were unclear as to why milk increased the risk
for the development of these conditions, but its saturated fat and lactose sugar are prime suspects.
Soy Helps with Blood Pressure. Good Medicine, Autumn 2005. Soy protein, consumed as part of the normal
diet, is associated with lower blood pressure. A study of more than 45,000 women aged 40-70 reveals that
women who consume more than 25 grams of soy per day have an average 1.9 mm Hg lower systolic, and 0.8
mm Hg lower diastolic blood pressures than a group that consumed less than 2.5 grams per day. The effects
were more pronounced in women older than 60, where the greater level of soy intake was associated with a
decrease of 4.9 mm Hg in systolic blood pressure, and a 2.2 mm Hg decrease in diastolic pressure. Previous
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investigations have suggested that soy may have beneficial effects on oxidative stress and inflammation in the
body, both of which play a role in hypertension.
Vegetarians Weigh Less Than Meat-Eaters. Good Medicine, autumn 2005. A new study adds to the evidence
that plant-based diets prevent obesity. In an investigation of more than 50,000 middle-aged and older women
from the Swedish Mammography Cohort, researchers found that vegetarian women had a much lower
prevalence of overweight than their omnivorous counterparts. Forty percent of omnivores had a BMI greater
than 25, compared to 25 percent of vegetarians. Further analysis shoed that, on average, vegans weighed less,
and also suggested that vegans may be at lower risk of developing overweight than semi- and lacto-vegetarians
(65 percent risk reduction compared with 48 and 46 percent, respectively). Researchers found that omnivores
consumed more saturated fat as a percentage of calories, more refined grains, and less fruit, vegetables, and
fiber. Authors suggest that vegetarian diets, which are naturally high in carbohydrates from fruits, vegetables,
whole grains, and other fiber-rich foods, promote leanness and decrease the risk of overweight and obesity.
Carbs Aren’t Necessarily the Culprit in Weight Gain. Focus on Healthy Aging, April 2006. Carbs aren’t
necessarily the enemies to weight loss. Study in Journal of the American Medical Association, included more
than 48,000 postmenopausal women. Forty percent of the women were randomized to an intervention group
that promoted a diet low in fat and high in vegetables, fruit, and whole grains. The other 60 percent of the
women received diet-related educational materials, but were able to choose their own diet plan. In the first year
of the study, while the control group lost almost no weight, women in the intervention group lost an average of
nearly 5 pounds, and kept the weight off over 7.5 years of follow-up.
Eating at least three servings of whole grains a day cut by more than half the risk of developing metabolic
syndrome. Environmental Nutrition, April 2006. Eating at least three servings of whole grains a day cut by
more than half the risk of developing metabolic syndrome among a group of 535 older men and women. When
the University of Maryland researchers compared participants, they found that the likelihood of death from
cardiovascular disease was less as whole grain intake rose (and blood sugar levels tended to be higher as intake
of refined grains rose).
Eat Less, Live Longer. HealthNEWs, May 2006. A study found that people who eat a nutritionally balanced
diet with only 2/3 the typical daily caloric intake of 2,445 calories exhibit fewer age-related changes in diastolic
function. Poor diastolic function is a leading cause of age-related heart failure. In the study the low-calorie diets
were high in nutrition and virtually excluded saturated fats, salt and simple carbohydrates. Additionally the
participants on the low calorie diet had lower blood pressure and lower levels of systemic inflammation as
measured by CRP, TNF-alpha and TNF-beta. The study was small and not randomized.
Virgin olive oil helps improve your circulation. Consumer Reports on Health, March 2006. A cleverly
designed clinical trial has provided direct evidence that virgin olive oil, rich in antioxidants, provides special
benefits for the heart.
Researchers in Spain assigned 21 people with high cholesterol to eat a high-fat breakfast including
either regular virgin olive oil, or the same oil refined to remove most of its phenols, a class of antioxidants. The
high-phenol meal substantially improved the arteries’ ability to accommodate sudden changes in blood flow;
such expansibility is crucial for preventing a heart attack.
That finding bolsters the already substantial evidence that the Mediterranean diet, which features lots
of olive oil, can reduce the risk of cardiovascular disease. This and other research suggest that phenols might
not only reduce harmful oxidation but also decrease inflammation, which can damage the arteries, and inhibit
potentially dangerous clotting.
Any nontropical vegetable oil is better for you than butter, palm oil, or coconut oil, all loaded with
artery-clogging saturated fat, or margarine, high in trans fat, which may be even harder on the heart. But olive
oil’s phenols may give it a heart-shielding advantage over corn, canola, and other nontropical vegetable oils.
Limited evidence suggests that olive oil may even help ward off several types of cancer, presumably because of
antioxidant phenols.
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Section #28: Nutrition & Metabolic Disorders
eric jones, nd
bastyr center for natural health
Opt for extra-virgin or virgin varieties over the lower grades (“pure,” “plain,” “light,” or “pomace”),
which have less of the phenols. (The distinction between virgin and extra-virgin oils pertains to taste and
acidity, not phenol content.)
Superfoods that prevent heart disease, cancer, diabetes, and more. BottomLine Personal, March 1, 2006.
Apples, avocados, dark chocolate, olive oil, garlic, honey, kiwi, onions, pomegranates.
7 great reasons to sock up on whole grains. King County Health Matters, March 2006. 1. They can protect
against heart disease by lowering LDL “bad” cholesterol. 2. Their high fiber content can help prevent
constipation. 3. They may reduce the risk for diverticulitis, hemorrhoids, and other digestive problems. 4. They
keep you feeling full longer and may aid in weight control. 5. They’re a good source of vitamins and minerals
and along with a healthy diet, can help strengthen the immune system. 6. They contain no cholesterol and are
low in fat. 7. They add delicious variety to your diet. Adults should aim for three one-ounce servings of whole
grains every day. Beyond brown rice, you may want to try amaranth, barley, bulgur or wheat berries.
One letter can help you eat better. King County Health Matters, March 2006. Remember the fives S’s. Slow
down. Savor each bite by taking only one at a time. Sit down, preferably in a relaxed environment. Stop when
you feel almost, but not quite full. Be sure you’re hungry.
Try to eat foods that boost iron absorption (meats and vitamin C sources like oranges, broccoli, and
strawberries). King County Health Matters, March 2006. When you eat foods that can block the absorption of
iron such as whole grains, beans, bran, and spinach. Your body has difficulty absorbing the iron without the
absorption helpers.
Dietary Fiber contributes to overall good health. HealthNews, March 2006. High fiber diets provide health
benefits such as lowering risk of many chronic conditions but a review of studies from Harvard School of
Public Health revealed that a diet high in fiber was not associated with a reduced risk of developing colorectal
cancer. However, the evidence has been conflicting.
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