September 2010 Natural Health Newsletter

In This Issue:

Consider These Supplements for Kids

A Healthy Meal for One or Two

Healthy Eating on a Budget

Cinnamon Extracts May Protect Against Heart Disease & Diabetes

Low Vit D and Headaches

Go For More Oregano

Vitamin C Curbs Cancer Growth

Fun Quiz: Which foods Make You Feel Full?

Allergies On The Rise

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Consider These Supplements for Kids

We should always encourage children to eat a balanced and varied diet including calcium rich foods, lean proteins, whole grains and plenty of fruits and vegetables as the best way to get all the nutrients they need. Of course each child has their own unique needs and health issues that may require highly specific recommendations. But, generally speaking, if you feel your child is not eating enough variety to meet their needs then a basic multivitamin is safe and can help fill in nutritional "gaps". There are two additional nutrients that may be of even greater importance to supplement: omega 3 fatty acids and vitamin d. Many children simply do not consume fish or get adequate sunlight to meet vitamin d needs throughout the year.

omega 3 fatty acids play a critical role in brain and eye development, learning, and mood with low levels associated with depression. Many people do not like fish or have concerns about mercury contamination in fish. In this case, taking fish oil supplements is actually a safer choice than frequently consuming certain types of fish. Tests done by ConsumerLab.com on omega-3 fatty acid supplements showed that all but two were fresh and all contained their claimed amounts of EPA and DHA. None of the products were found to contain detectable levels of mercury. By comparison, mercury levels in fish generally range from 10 ppb to 1,000 ppb, depending on the fish. In addition, none of the products contained unsafe levels of PCBs. PCBs have been found in several fish including farm-raised salmon.

In young children under age 5, DHA is the fatty acid of most importance. Many products are now fortified with DHA including juices, milk, and yogurt or chewable supplements. The dosing ranges from 150-250 mg DHA/day for young children over 2. Infants can receive DHA via mom's breast milk if she is supplementing her diet with DHA. As children age, then they can begin to increase the amount of EPA they take. Starting around 5 years old transition from mainly DHA to a product containing 300-500 mg EPA in addition to smaller amounts of DHA. There is no RDA established for omega 3 fats.

Vitamin D3 is crucial to bone development and immune system function and has been associated with a reduced risk of various cancers and autoimmune conditions including type 1 diabetes and multiple sclerosis. It also helps reduce the risk of colds and influenza. Researchers are now looking at its role in autism, depression, and other related disorders.

Many children simply do not consume enough vitamin D3 through food or sunlight, especially in the winter months. The American Academy of Pediatrics recommends all children receive 400 IU/day of Vitamin D3 starting in the first few days of life. This is double previous recommendations. Some health experts recommend even higher doses during the winter months. Children under one may take up to 1000 IU/day and children over one may take up to 2000 IU/day, especially during the winter months with low sun exposure. If they are receiving adequate sunshine, such as during the summer months, then additional supplementation may not be necessary. Do not exceed these amounts unless testing has been done and higher dose supplements are indicated per your healthcare professional's recommendations.

If your child has any special health concerns please consult with a knowledgeable health professional before adding or changing any dietary supplements.

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A Healthy Meal for One or Two

The average recipe in a cookbook or magazine is scaled to serve six.

That's fine for a family of four to six people. But if your household is just one or two, that means you're either wasting food or eating the same meal several nights in a week.

The Kansas City Star's Roasted Fish With Vegetables can be easily adjusted up or down. A lean white fish like orange roughly, snapper or cod is recommended. If the fresh fish doesn't fit your budget, choose frozen fish fillets, which provide the same nutrition.

White fish is mild-flavored and when paired with a variety of roasted vegetables, it offers plenty of nutrition, including fiber, vitamins and disease-fighting phytochemicals.

For instance, tomatoes contain Lycopene, which may be a stronger Antioxidant than even beta carotene. The red peppers add Lutein and zeaxanthin to the diet, both antioxidants that may prevent cancer, heart disease, macular degeneration and possibly cataracts. Asparagus contains fiber as well as vitamin B6, which is thought to boost the immune system.

The American Heart Association recommends eating at least two fish meals per week to ward off heart disease. A recent study found that eating fish may lower the incidence of irregular heart rhythm in elderly men and women.

Shopping tip: We tested the recipe with orange roughy, but any firm white fish that appeals to you will work.

Cooking tip: To remove tough ends of asparagus, simply bend the stalks until they snap and discard the woody ends.

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ROASTED FISH WITH VEGETABLES

Makes 2 servings

1/2 small onion, cut into quarters

1/2 red pepper, cut into 1-inch pieces

1/2 zucchini, cut into 1-inch pieces

4 small, new potatoes, scrubbed and halved

4 asparagus spears, tough stem ends removed

2 tablespoons plus 1 teaspoon olive oil, divided

1/4 teaspoon salt

1/4 teaspoon pepper

1/2 teaspoon garlic powder, divided

2 (4-ounce) fish fillets, such as orange roughy, snapper or cod

1 (14 1/2-ounce) can diced tomatoes, drained

1/4 teaspoon dried basil leaves

Preheat oven to 400 degrees. Place onion, red pepper, zucchini, potatoes and asparagus in resealable zip-top plastic bag. Drizzle 2 tablespoons oil over vegetables and sprinkle with salt, pepper and 1/4 teaspoon garlic powder; seal bag and shake to coat vegetables evenly. Arrange onion, red pepper, zucchini and potatoes in 9-by-13-inch baking dish. (Reserve asparagus). Bake, uncovered, for 30 minutes.

Brush fish with remaining 1 teaspoon olive oil. Stir vegetables, and move to sides of dish. Place fish fillets in center of dish. Blend tomatoes, remaining garlic powder and basil; pour tomatoes over fish. Arrange asparagus on top of tomatoes. Bake 10 to 15 minutes or until fish flakes easily with a fork and vegetables are crisp-tender.

Per serving: 344 calories (5 percent from fat), 2 grams total fat (trace saturated fat), 23 milligrams cholesterol, 60 grams carbohydrates, 25 grams protein, 373 milligrams sodium, 5 grams dietary fiber.
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Recipe developed for The Kansas City Star by professional home economists Kathryn Moore and Roxanne Wyss.

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Healthy Eating on a Budget

Hospital dietitian Rachel Hobbins says it is possible to eat healthy and stay on a budget. Shopping local, looking for what's in season and buying in bulk are just three ways to achieve this.

Hobbins is a clinical dietitian at Valdese Hospital for Blue Ridge HealthCare and the food services company Aramark.

She offers and explains these 12 tips on how to eat right and keep your spending in check.

1 Shop local

Hobbins estimates that most fruits and vegetables at local farmers markets cost $1.25 a pound.

"That's cheaper than in the grocery stores," she said.

The closer you are to the food source, the less cost for shipping is passed on to you.

However, Hobbins also advises people to check stores' weekly circulars for deals.

If a fruit or vegetable is not in season and you choose to buy canned or frozen, read the labels, Hobbins said. It's best if the label says the item is packed in its own juice and no sugar or salt is added.

The other added benefit to buying canned or frozen food is longer shelf life.

"They're not as likely to go to waste," Hobbins said.

2 Skip convenience foods

Buying anything whole, such as a pineapple, a head of lettuce, a block of cheese or chicken, and cutting it yourself is cheaper than buying precut, prewashed, preshredded and prepackaged foods, Hobbins said.

When it comes to lettuce, the greener the leaf, the more nutrients it has, so Hobbins also advises you to splurge a little, skip the iceberg lettuce and buy a darker-green variety.

3 Buy in bulk

Buy larger quantities and you'll pay less per ounce for packaging. The caveat here is, if you have storage space.

"You don't want to end up tossing it," Hobbins said.

She suggests getting a membership in a food club store. Items at such clubs, including frozen fish, often come in large bags, but are individually packaged.

Bottled water is another steal in bulk. If you can't buy water in bulk, though, Hobbins recommends sticking to tap water or using a purifier to save money.

Choosing water over alcohol or sugary soft drinks saves money and is healthy, too, Hobbins said.

Food clubs or discount stores don't always stock the same items, and some don't offer lower-fat choices.

"Sam's doesn't carry fat-free sour cream or margarine with omega 3 added," Hobbins noted.

4 Skip the brand names

You'll save money if you buy generic items or choose store brands, Hobbins said. A good example is milk.

Store coupons and discount cards also are ways to save.

5 Make a list for the middle

Most grocery stores are laid out so that fresher, healthier items are on the store's perimeter. This includes fresh fruits and vegetables, meats and dairy.

"The aisles contain more processed foods," Hobbins said, "so make a list of items you need and don't go down aisles that have items not on your list."

Some items on your list will be in the middle aisles; for example, rice, oatmeal, salsa and cooking oil.

When it comes to oil, Hobbins said the best nutritional bang for your buck is canola oil. Olive oil may be healthier, but it costs more, she said.

One-serving cereal packs may seem convenient, but you pay a lot for packaging. "Instant" oatmeal costs more, and old-fashioned oats need less than two additional minutes in a microwave.

6 Don't shop on an empty stomach

Hobbins suggests having a small meal or snack before a trip to the grocery store. She said you'll less likely give into cravings and overshop for items you don't need.

7 Be picky about protein

Of all the food groups, protein can be the most expensive. Hobbins says to look for it in beans, nuts and eggs.

"Beans and lentils are going to be cheaper than chicken or steak," she explained.

Check store circulars and buy meats on sale.

Ground chicken is a lower-fat substitute for ground beef and a grilled portabella mushroom is a good substitute for a burger.

8 Grains worth the green

Hobbins said it's OK to spend a little more money on whole grains because of their fiber and its health benefits.

"It makes them worth the money," Hobbins said.

Good grains will have more than 3 grams of fiber per serving, Hobbins said.

"Brown doesn't mean it's whole grain," she warned. How do you know if it's a whole grain? It should say so in the list of ingredients.

If the label says the item is enriched or fortified, Hobbins said, ingredients were taken out while being processed but later put it back in.

Healthy alternatives to try include rye and pumpernickel breads.

9 Eat out less

A couple can easily spend $30 a meal on entrees alone at their favorite restaurant. Add drinks and dessert and you're closer to $50.

Hobbins says you can get a lot of homecooked meals out of $30.

If you are looking for a healthy place to eat out, she suggests trying the Grace or Valdese hospital cafeterias. They offer a good-for-you meal each day that costs less than less-healthy options.

10 Grow your own

Seeds and plants are inexpensive and Hobbins advises putting in a garden for fruits, vegetables and even herbs.

"If you have time to maintain a garden," she added.

11 Go fish

Fresh tuna, salmon and halibut are great sources of omega 3. Hobbins recommends eating fish at least twice a week.

Fresh fish, unless you catch it yourself, can seem expensive. Tilapia, cod and mahi mahi cost less and though they don't contain the recommended omega 3s, they are very low in fat when baked or grilled.

If you buy packaged, preseasoned fish, Hobbins said to be aware of their sodium levels.

12 Meals from the frozen section

Low-fat or lean frozen dinners are a healthy option if they contain 300 to 500 calories and are eaten alone as a meal.

Again, Hobbins cautions you to watch the sodium levels. She said 300 milligrams (about an eighth of a teaspoon) or less in a meal is OK. A food item is considered a low-sodium if it has 140 mg. sodium or less per serving.

Get to know the food pyramid

If you haven't taken a look at the food pyramid in the last few years, you may not know it has changed. It still breaks food groups into grains, vegetables, fruits, dairy, fats and proteins, but it's more vertical and less horizontal.

The pyramid looks the same for adults and children, but portions are smaller for kids.

Hospital dietitian Rachel Hobbins said it's easy to follow if you limit your sweets and fats and get the majority of your food in the form of whole grains and fresh vegetables and fruits.

"Fruits and veggies are packed with fiber, vitamins and minerals, antioxidants, so eat as much as you can," Hobbins said.

There are saturated and unsaturated fats. Saturated fats come from animals, both as meat and as butter, cream and other dairy products.

Unsaturated fats come from vegetables oils, and foods such as olives, avocado, nuts and peanut butter.

Hobbins was hesitant about throwing out numbers, but said your total daily fat intake should be 20 to 35 percent of your calorie intake. Less than 7 percent of that should come from saturated fats. Ten percent should come from monounsaturated fat and 10 from polyunsaturated fats.

The U.S. Department of Agriculture provides "My Pyramid Menu" at www.mypyramidtracker.gov/planner. You can use it to track your daily intake of grains, fruits and vegetables, dairy, protein and fats. It even counts fat and calories for you.

Dietitian Rachel Hobbins came up with this list of fruits and vegetables available at local farmers markets and the vitamin and minerals in them, as well as those with high fiber content:

â€"corn: Vitamin C, potassium, fiber

-----tomatoes: vitamins A and C, and Lycopene

-----squash: Vitamin C, potassium

-----zucchini: vitamins A and C, folic acid and potassium

-----eggplant: potassium, manganese, copper, fiber, folic acid, niacin

-----peaches: fiber, vitamins A and C, manganese and potassium

-----nectarines: vitamins A and C, potassium, niacin

-----apples: vitamin C and fiber

-----blueberries: vitamins A and C, potassium, fiber, antioxidants, pectin

-----cucumbers: (mostly water but some vitamin A and C

-----pumpkins: protein, fiver, beta carotene, potassium, vitamins A and C

â€"â€"

To see more of The News Herald or to subscribe to the newspaper, go to http://www.morganton.com.

Copyright © 2010, The News Herald, Morganton, N.C.

Distributed by McClatchy-Tribune Information Services.


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Cinnamon Extracts May Protect Against Heart Disease & Diabetes

A study led by U.S. Department of Agriculture (USDA) chemist Richard Anderson suggests that a water soluble extract of cinnamon extract, which contains antioxidative compounds, could help reduce risk factors associated with diabetes and heart disease.

The work is part of cooperative agreements between the Beltsville Human Nutrition Research Center (BHNRC) operated by USDA's Agricultural Research Service (ARS) at Beltsville, Md.; Integrity Nutraceuticals International of Spring Hill, Tenn., and the Joseph Fourier University in Grenoble, France. Anderson works in the Diet, Genomics and Immunology Laboratory of BHNRC. ARS is USDAs principal intramural scientific research agency.

For the study, conducted in Ohio, coauthor Tim N. Ziegenfuss, now with the Center for Applied Health Sciences based in Fairlawn, Ohio, enrolled volunteers and collected samples.

Twenty-two obese participants with impaired blood glucose valuesâ€"a condition classified as "prediabetes"â€"volunteered for the 12-week experimental research study. Prediabetes occurs when cells are resistant to the higher-than-normal levels of insulin produced by the pancreas (in an attempt to help remove elevated glucose levels from blood).

The volunteers were divided randomly into two groups and given either a placebo or 250 milligrams (mgs) of a dried water-soluble cinnamon extract twice daily along with their usual diets. Blood was collected after an overnight fast at the beginning of the study, after six weeks, and after 12 weeks to measure the changes in blood glucose and antioxidants.

The study demonstrated that the water-soluble cinnamon extract improved a number of Antioxidant variables by as much as 13 to 23 percent, and improvement in Antioxidant status was correlated with decreases in fasting glucose, according to Anderson.

Only more research will tell whether the investigational study supports the idea that people who are overweight or obese could reduce oxidative stress and blood glucose by consuming cinnamon extracts that have been proven safe and effective. In the meantime, weight loss remains the primary factor in improving these numbers, according to ARS scientists.

More details on the 2009 study can be found in the Journal of the American College of Nutrition.

CONTACT: Rosalie Marion Bliss, ARS News Service Agricultural Research Service, USDA Tel: +1 301 504 4318 e-mail: rosalie.bliss@ars.usda.gov WWW:


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Low Vit D and Headaches

Q: I started taking vitamin d-3 supplements about a year ago when my doctor tested my blood and found out I was Vitamin D3 deficient. Is it just a coincidence that my migraines and chronic headaches have almost disappeared? I've had them for more than 25 years.

A: There is not much research on this issue, but we found several case reports similar to your experience (Headache, September 2009). Some investigators have noted that migraines are more common in areas where vitamin D deficiency is widespread (Journal of Headache and Pain online, May 13).

Joe Graedon is a pharmacologist and Teresa Graedon is an expert in medical anthropology and nutrition. They can be reached at peoplespharmacy@gmail.com.


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Go For More Oregano

THE best ways to use herbs for their health benefits.

OREGANO LITERALLY translated as ‘joy of the mountain' in ancient Greek, oregano contains the active ingredient rosamarinic acid, which has strong Antioxidant and antibacterial properties. One study found the herb effective against Helicobacter pylori, the stomach bacteria that causes ulcers.

Oregano is also used to soothe sore throats, headaches and coughs. HOW TO USE IT: Sprinkle dried oregano on to pizzas and other dishes. Oregano oil -----diluted at least 50 per cent with olive oil -----can be applied to the skin for it's antibacterial and anti-fungal qualities to ward off conditions such as MRSA and ringworm.


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Vitamin C Curbs Cancer Growth

Wellington (dpa) â€" Vitamin C can help curb the growth of cancer cells, according to New Zealand scientists who claim breakthrough research to provide the first real evidence of a connection between the vitamin and the development of tumours.

"Our results offer a promising and simple intervention to help in our fight against cancer at the level of both prevention and cure," Associate Professor Margreet Vissers, of the University of Otago's Free Radical Research Group, said recently.

She said the role of Vitamin C in cancer treatment had been the subject of debate for years, with many anecdotal accounts of the vitamin's beneficial role.

While her previous research had demonstrated the vitamin's importance in maintaining cell health and hinted at its potential for limiting diseases such as cancer, the latest study looked at whether Vitamin C levels were lowered in patients with endometrial tumours.

She said the study found that tumours were less able to accumulate vitamin C compared with normal healthy tissue and that this related to the ability of the tumour to survive and grow.

"Tumours with low vitamin C levels had more of a protein called HIF-1 which allows them to thrive in conditions of stress," she said.

"The findings are significant as they show, for the first time, a direct relationship between HIF-1 and vitamin C levels in tumours and suggest it would be beneficial for people with cancer cells to have more vitamin C."

"This could help limit the rate of tumour growth, increase the responsiveness to chemotherapy and may prevent the formation of solid tumours."

Details of the research are published in the latest edition of the Cancer Research journal.


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Quiz: Which foods Make You Feel Full?

You say you just ate a ton of calories for breakfast but still feel hungry? Obviously, you haven't consulted Nutrition Data's handy "Fullness Factor" chart. It lists the satiating effects of foods, with the more calorie-dense offerings supporting weight loss.

Try, in our quiz, to pick which of two options feels the more filling per calorie of food.

1. Grapefruit or raisins?

2. Spaghetti or popcorn?

3. Macaroni and cheese or brown rice?

4. Pizza or watermelon?

5. Roasted chicken breast or broiled sirloin steak?

6. Oatmeal or banana?

ANSWERS: 1: Grapefruit; 2: Popcorn; 3: Mac ‘n' cheese; 4: Watermelon; 5: Chicken breast; 6: Oatmeal

Source: www.self.com/fooddiet/blogs/ nutritiondata


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Allergies On The Rise

House dust mites, those microscopic insects we unwittingly sleep with every night, are among the few known causes of asthma and allergic symptoms.

But pesky mites alone can't explain why the prevalence of childhood allergies has risen worldwide over the last 30 years. We haven't changed -----or at least our genetic makeup hasn't -----so what has?

Scientists have examined hundreds of potential culprits, from the increased use of pain relievers to a lack of vitamin d. But experts say the cause is likely a complicated combination of three main factors: housing, the control of infectious diseases and lifestyle changes, including diet and exercise. In addition, evidence increasingly shows prenatal exposure to allergens can affect a child's risk factor for allergies.

Allergies, or immune system disorders that cause the body to overreact to substances called "allergens," are more prevalent in industrialized countries.

Exact figures aren't known, but research shows a 100 percent increase in the prevalence of asthma, an allergy-related disease, over the last 30 years in the U.S. and other industrialized countries, said Robert Wood, director of pediatric allergy and immunology at Johns Hopkins University. The prevalence of food allergies, meanwhile, has increased 18 percent between 1997 and 2007 among children under 18 years old, according to a report by the Centers for Disease Control and Prevention. The CDC report also found that children with food allergies are more likely to have asthma or other allergic conditions.

"It's likely that similar mechanisms underlie the dramatic increases in all allergic diseases," said Wood, the author of "Food Allergies for Dummies."

Still, while no one can say exactly what's causing the increase, researchers have plenty of theories. Here are a few of the leading ones:

Suspect: Dust mites, cockroaches, mold

What we know: Housing has changed -----our dwellings are built more tightly and more well insulated -----and we spend the majority of time indoors, where most of the exposures thought to be associated with allergies occur, said J. David Miller, a chemistry professor at Ottawa's Carlton University. The major allergen in house dust comes from mites, creatures that were rare in the U.S. in 1970 but now populate most homes.

Missing pieces: Scientists have seen increases in asthma in countries where dust mites aren't present in homes. Other proteins, including cockroaches and mold, are associated with asthma but the evidence isn't strong enough to say they actually cause the illness. For indoor fungi, "the allergens are not known," said Miller, the chair in fungal toxins and allergens for Canada's Natural Sciences and Engineering Research Council.

Suspect: Air pollution/cigarette smoke

What we know: Air pollution has been shown to exacerbate -----but not cause -----asthma. "It is likely that it acts as an adjuvant (speeds up the process), but this is new and under active study," said Miller. "Asthmatics are more sensitive to some components of outdoor air pollution, hence their symptoms are increased during episodes," said Miller. In preschool-age children, there's an association between cigarette smoke and asthma. It's a strong connection, but researchers still can't say tobacco smoke causes allergies.

Missing pieces: Air pollution rates have actually gone down as allergy and asthma prevalence has increased. Modeled estimates of exposure to air pollution are imprecise and incomplete, according to a 2009 study in the journal of Occupational and Environmental Medicine. Still, the same study found that urban air pollution has little or no association with the prevalence of asthma, or other allergic disorders. The link between tobacco smoke and asthma in preschoolers doesn't hold up in school-age children and adults.

Suspect: Hygiene

What we know: Bacterial and other infections have decreased due to improved hygiene, immunization and antibiotics. Industrialized countries have higher rates of allergies than developing areas. The popular hygiene hypothesis contends that the more we restrict our exposure to microbes, the less the immune system understands how to deal with them, said Wood. Living with pets, older siblings, on a farm or in areas that have bacteria in the drinking water has been associated with lower rates of allergies and asthma. Birth method may also be important: Babies born via cesarean section miss a dose of beneficial bacteria found in the birth canal and may be more prone to asthma and allergies, research shows.

Missing pieces: The hygiene hypothesis falls apart in urban areas, where the rates of asthma have doubled in the U.S. since 1981 even though children are exposed to plenty of microbes. "If dirt were the solution, we would not have any problem with asthma in inner cities, which is emphatically not the case," said Miller. In Africa, children whose families move into cities have experienced increases in infections, wheezing and asthma, studies have shown. Farm living may be associated with reduced allergies because those who go into farming are less likely to be genetically vulnerable to allergies.

Suspect: Diet

What we know: Since 1994, several studies have shown an association between elevated body mass index and asthma. Eating a "Mediterranean diet" (fruits, vegetables and fish) may provide some protection against wheeze and asthma in childhood, according to a study published in the April issue of the respiratory journal, Thorax. Eating a Western-style high-fat diet, meanwhile, can increase inflammation in the airways of asthmatic patients, research shows. Exercise has an anti-inflammatory effect. "Diet, physical activity and obesity are three distinct but strongly interrelated aspects of lifestyle that could be relevant to the prevalence and severity of asthma," Thomas A.E. Platts-Mills wrote in a 2005 study published in PLoS Medicine.

Missing pieces: Many unanswered questions have been raised about the increased use of genetically modified ingredients, which are commonly found in processed foods, the skyrocketing use of soy, pesticides in the food supply and antibiotic use in farm animals. So far, the concerns "don't have very much supporting data," said Dr. Wesley Burkes, chief of pediatric allergy and immunology at Duke University Medical Center.

jdeardorff@tribune.com


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