Like chocolate milk and hot cocoa? You could be just two glasses a day away from a healthier heart. New information indicates that drinking chocolate milk containing cocoa could help improve abnormal blood lipid and cholesterol levels, which puts people at risk for  atherosclerosis and heart disease.

Dr. Ramón Estruch of the University of Barcelona’s Department of Internal Medicine was the study’s senior author. Estruch and his team asked 42 high-risk men and women age 55 or older to take part in an experiment examining the effects of cocoa on heart disease.

“Cocoa and its derived products, such as chocolate, represent a very rich source of dietary flavonoids, which contain a higher content per serving than tea or red wine,” authors write. “The health benefits associated with cocoa consumption have been related to their capacity to improve the lipid profile and insulin sensitivity, diminish blood pressure, reduce platelet activity and function, and ameliorate endothelial dysfunction.”

Participants were given two sachets of non-fat, sugar-free Cola Cao, a popular Spanish cocoa powder mix similar to Nesquik. They were to mix 20 g (about 1 ½ Tbs.) with 250 ml (~8.5 oz) of skim milk and drink twice daily—once with breakfast, and again with dinner or an afternoon snack. All participants followed a Mediterranean-style diet, but were asked to exclude foods with cocoa, olive oil, red wine, tea, or fruits and vegetables with high polyphenol levels.

Participants did have a slight weight gain of about 1 pound. Total cholesterol and triglyceride levels were slightly (although not significantly) lower.  Cocoa did, however, show anti-inflammatory effects. These were modest compared to those of red wine, but significant nonetheless.

HDL (good cholesterol) levels were also significantly higher after drinking chocolate milk.

“Our results suggest that regular consumption of nutritional doses of cocoa may have an effect on all initial phases of the atherosclerotic process in subjects at high risk of coronary heart disease,” authors wrote. “These anti-inflammatory effects, together with other previously reported effects, including those of antioxidant, anti-platelelet, and positive vascular effects, may contribute to the overall benefits of cocoa consumption against atherosclerosis.”

The study appears in the American Journal of Clinical Nutrition.

Adding just a little more fiber to your diet could help you drop pounds and shrink your waistline, according to weight research from the Keck School of Medicine at the University of Southern California.

“In the past decade, the decline in carbohydrate quality has been identified as a likely culprit leading to increased adiposity and metabolic disorders among children and adults,” authors write.

Eighty-five overweight Latino children from the Los Angeles area were asked to participate in the study. Selection criteria included having a family history of type 2 diabetes, likelihood of insulin resistance and pre-diabetes. The children were between the ages of 11 and 17, a stage when most begin developing eating habits. Researchers measured weight and body composition. The children then underwent two trial periods to monitor the effects of sugar and fiber intake.

The first trial lasted 16 weeks. Roughly one in three children who reduced their added sugar intake had improved insulin secretion. In this group, participants who consumed more fiber had a 10 percent reduction in visceral adipose tissue (body fat).

The second trial was based on 24-hour self-reported dietary recalls—two each year for two years. Although sugar intake didn’t have a significant effect, fiber continued to produce positive results.

“Although the healthy reputation of dietary fiber continues to grow, national data consistently show that children consume less than one-half of the recommended amount of dietary fiber,” authors write.

In addition to increasing insulin sensitivity, consuming more fiber appeared to lower body mass. An decrease in dietary and insoluble fiber intake increased fat tissue by 21 percent, compared with a 4 percent fat decrease in children who consumed more.

Those consuming more fiber ate more non-fried vegetables, fruit and legumes—all excellent sources of both dietary and insoluble fibers. Other sources include nuts and seeds, whole grains, and wheat bran.

The study provides great encouragement for individuals wishing to lose weight and improve metabolism. According to authors, even a small change could make a big difference:

"These findings suggest that fairly modest increases in fruit and vegetable intake of 1 or 2 servings and bean intake of 0.5 servings (equivalent to 1/4 cup) daily could have profound effects on lowering visceral adiposity and subsequent related metabolic disorders."

There are likely to be plenty of ghosts and ghouls about this Halloween, but one thing that may have parents spooked this time of year is candy and dental health. Roughly 30 percent of 5-year-olds in Plymouth, England, were found to have some form of tooth decay, according to a newly released review.

The review examined the 2007-2008 dental records of U.K. children, 211 of whom were Plymouth five-year-olds. This number was just under the national average of 30.9 percent, but other regions were significantly worse.

The United States had similar rates. Almost half of children ages 12 to 15 and about one in four American children aged 2 to 5 is affected by tooth decay. Overall, it affects 4 million children in the U.S. alone. Americans consumed an average of 23.8 pounds of candy each in 2008, and with the holiday season approaching, parents should be on the watch for cavities.

As Halloween approaches, candy consumption is likely to skyrocket, but there are plenty of ways to protect trick-or-treaters from tooth decay. Try these five tips to help reduce the amount of sugar:

1. Choose reduced-sugar or sugar-free candies. Most stores carry equally tasty sugar-free or reduced-sugar versions of Halloween favorites, including chocolate, peanut butter cups and various filled or hard candies. These options won’t completely eliminate the risk of tooth decay, but they can significantly cut sugar intake.

2. Give out unconventional goodies. When it comes to candy, sugar-free gum is your safest bet. Candies that can melt and/or stick to teeth are the worst. Other ideas might include stickers, press-on tattoos, plastic rings, or other small toys.

3. Go to a Halloween program or event. Choosing alternatives to trick-or-treating significantly cuts the candy haul. These events are a great place for adults and children to socialize while enjoying snacks and fun activities.

4. Set a limit. Put a limit on the amount of candy a child is allowed daily. This helps prevent candy binges while reducing sugar consumption. Candy can also be used as a reward for good behavior.

5. Donate excess candy. Many communities have programs that will send it to troops or donate $1 for every pound of candy donated. Candy can also be donated to fire stations, schools (for rewards), or other offices in the community.

Regularly brushing teeth and reducing sugar intake can help prevent cavities. Consuming fewer sweets can also help decrease children’s risk for obesity and diabetes. Dentists and parents alike recommend that candy be consumed in moderation.

Legislators are considering the option of food taxes on sweetened beverages, including soda pop, and snack foods in an effort to battle obesity. Forty states are in support of a small tax on soda, while New York and Maine believe a higher tax may be necessary.

 
According to a report in The New England Journal of Medicine, sugar consumption has risen 30 percent over the last decade. For teens and children, soda accounts for 10-15 percent of total calories consumed. By removing just ¼ of the sugar in sweetened beverages, consumers can reduce annual caloric intake by 8,000 calories. This figure equates to roughly two pounds of weight in a year.

“Americans consume about 250 to 300 more calories daily today than they did several decades ago,” according to authors Kelly D. Brownell, Ph.D., and Thomas R. Frieden, M.D., M.P.H. “Though no single intervention will solve the obesity problem, that is hardly a reason to take no action.”

Such a high rate of sugar intake can do more than expand the waistline. It can also increase the risk of type 2 diabetes, heart disease, and other problems as a result of poor nutrition and weight gain. The objectives of those in support of a tax are twofold—to lower consumption, and to encourage soft drink producers to decrease the amount of caloric sweeteners in their products.

There are strong arguments on both sides. People arguing against the tax point out that food is necessary to survive. They believe raising prices will make it more difficult for low-income families to eat. Others argue that the poor would benefit the most. As the price of fresh produce and other healthier options goes up, soda and junk food prices are going down. People with tighter budgets consume more of the cheap but less nutritious foods and beverages.

“As Coca-Cola prices increased by 12 percent, sales dropped by 14.6 percent,” Frieden and Brownell wrote. Analysts believe that a 1 cent-per-ounce price increase could reduce consumption by as much as 10 percent. Justin Wilson, senior research analyst for the Center for Consumer Freedom, argues that such a tax is manipulation against the consumer. “The tax code should not be used as a method for social engineering, and that’s what this is,” he said.  Legislators see the issue a little differently.

Higher prices have been used effectively in the past to reduce tobacco sales, and any revenue from a tax on soda could raise up to $14.9 billion per year. This money could be used to support health reforms or other programs. New Yorkers’ support rose by 20 percent when lawmakers suggested using these funds for obesity prevention programs.

There may be added benefits to that diet you’re on—following a Mediterranean-style diet may put you at a lower risk of Alzheimer’s disease. Researchers from the Taub Institute for Research on Alzheimer’s Disease and the Aging Brain at Columbia University Medical Center found that individuals who adhered to a Mediterranean-type diet in addition to exercise were 60% less likely to develop Alzheimer’s.

Alzheimer’s disease is an irreversible degenerative disease affecting the brain, often causing severe memory loss (a result of damage to the hippocampus) and destroyed cognitive ability. Alzheimer’s, which typically begins around age 60, is the leading cause of dementia among the elderly.

Damage to the brain may begin as early as 20 years before any complications are detected. Alzheimer’s begins when neural tangles form in the entorhinal cortex. This causes the neurons to function less efficiently, and the neurons eventually die, causing these areas of the brain to shrink.

“We know that some part of Alzheimer’s is related to genetic changes and as time goes on we discover more and more of these changes,” explains lead author Nikos Scarmeas, M.D., and associate professor of clinical neurology at Columbia. “But it is also possible that non-genetic changes, including lifestyle and behavior, may also be affecting our brain health and our risk of developing brain diseases like Alzheimer’s.”

The study examined 1,880 multi-ethnic individuals, average age 77, from Northern Manhattan in New York City. The group was divided into two smaller groups, for which information on both physical activity and mental status was available. Participants did not show signs of dementia at the beginning of the study, and were followed from 1996 to 2006, measured every 18 months for neurological changes.

Participants were measured for physical activity level (no physical activity, light activity such as golfing, moderate activity like biking, or vigorous activity such as jogging) and how well they stuck to the diet (on a scale of 0-9). Diet scores were higher for individuals who consumed more fruits, vegetables, legumes and fish, and less meat, dairy and saturated fats.

“Often times people who exercise also follow a healthy diet and vice versa,” Scarmeas says. “We wanted to tease out which of these two behaviors may be associated with lower risk for AD, or if the combination of the two is associated with decreased risk even further.”

Individuals who had low physical activity had a 29-41% lower risk of developing Alzheimer’s disease than those who  were physically inactive, while individuals with “much” physical activity further decreased their risk by 37-50%. Strongly following a Mediterranean diet was associated with a 40% risk reduction for Alzheimr’s. Individuals with high diet adherence and high activity individuals showed a much lower absolute risk than those with low diet adherence and activity status, reduced from 21% to 9%.

According to Scarmeas, this study emphasizes the importance of a healthy lifestyle. "We need to understand and learn more about the exact biological mechanisms that may connect physical activity and diet with the biological changes of Alzheimer's disease," he says. "This study is important because it shows that people may be able to alter their risk of developing Alzheimer's by modifying their lifestyles through diet and exercise."

Learn more about Alzheimer's disease by visiting Healia's Alzheimer's Community.

Seven in ten children in the United States are not getting enough vitamin D, according to the National Health and Nutrition Examination Survey (NHANES, 2001-2004).

Vitamin D, 25-Hydroxyvitamin D, is a fat-soluble vitamin that promotes calcium absorption, fortifying bones and teeth, and maintaining the level of calcium and phosphorus in the blood.

Vitamin D deficiency can result in conditions such as rickets in children (usually <11 ng/mL), and osteomalacia and osteoporosis in adults (typically levels <25 ng/mL). Low levels of vitamin D also increase the risk of bone and heart disease, and are also associated with higher blood pressure and lower calcium and HDL cholesterol levels in later life.

Based on the information obtained from the survey, researchers found that, of more than 6,000 of children followed, nine percent (equal about 7.6 million) were vitamin D deficient, and a greater number were found to be getting an insufficient amount—61%, representing 50.8 million U.S. children. Only 4% received the recommended daily amount of vitamin D.

Children classified as “insufficient” had 15-29 ng/mL, while those who were classified as “deficient” had levels of 15 ng/mLor less. Normal range, according to the National Institute of Health, is 30-74 ng/mL.

The study is the largest of its kind to date, gaining nationwide rather than just regional data. "We expected the prevalence of vitamin D deficiency would be high,” says lead author Juhi Kumar, M.D., M.P.H., of the Children's Hospital at Montefiore Medical Center, “but the magnitude of the problem nationwide was shocking."

Vitamin D deficiency is more common for female children, those that are older, obese, drink less than one glass of milk week, and those who spend four hours or greater on the computer or watching television per day. African-American and Mexican-American children also had a greater risk.“It’s very hard to get enough vitamin D from dietary sources alone,” says Dr. Michal Melamed of the Albert Einstein College of Medicine in Bronx, New York.

Melamed, co-leader of the study, attributes part of this problem to lifestyle, recommending parents send their children outdoors. One source of vitamin D is UV-B sunlight, which converts cholesterol in the skin into vitamin D. She also recommends ditching the sunscreen for a while: “Just 15 to 20 minutes a day should be enough…don't put sunscreen on them until they've been out in the sun for 10 minutes, so they get the good stuff but not sun damage.” Individuals with darker skin and those who live in northern regions with less sun exposure should spend more time outdoors.

The American Academy of Pediatrics recommends that children and teens get at least 400 IU per day, double the previous recommendation of 200IU per day. Good sources of vitamin D include fish, milk, eggs, cod liver oil, and fortified foods. Vitamin D levels can also be increased with the use of supplements.

The study's abstract is available online, and will be published in September's issue of Pediatrics.

It’s not always easy to find time to eat together, but a study published in the May issue of the Journal of Adolescent Health found that frequent family meals improve the eating habits and attitudes of middle school-aged children. Students who dined with their families six or seven times a week consumed fewer soft drinks, ate breakfast more often, ate more healthfully, and exhibited less concern about undue weight gain.

Researchers at the University of Waterloo in Ontario, Canada surveyed more than 3,000 Canadian sixth, seventh, and eighth graders during the 2004-2005 school year. The students completed the web-based Food Behaviour Questionnaire, which included questions about dining frequency, 24-hour food intake, and family meals.

The results showed that family meals became less common as children grew older, and families in rural areas were more likely to eat together than families in urban locales. Children who frequently dined with their families had significantly higher-quality diets than children who rarely ate with their parents and siblings. Diet quality declined when meals were purchased outside of the home or when meals were skipped.

The study also showed that most of the students surveyed had suboptimal diets. The researchers encourage dining as a family to promote healthful eating habits.

Share your healthy family dining tips on the Healia Diet and Nutrition Community and Support Group. Try testing your nutrition knowledge by taking the Healia Diet and Nutrition Quiz. Need more information on healthy eating? Visit the Diet and Nutrition Health Guide.

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A new animal study suggests that eating blueberries may help reduce belly fat and lower the risk for heart disease and diabetes. Researchers the University of Michigan Cardiovascular Center compared the effects of adding powered freeze dried blueberries in low- or high-fat diets fed to lab rats. After 3 months, the rats that ate the diets with blueberry powder had less belly fat, lower triglycerides and cholesterol levels, and improved fasting glucose and insulin sensitivity, compared to the rats that did not eat blueberry powder. The study results were presented yesterday at the Experimental Biology meeting in New Orleans.

The study investigators rats believe that their rat model is similar to people who are obese and have multiple risk factors for heart disease and diabetes such as increased belly fat, high blood pressure, and high blood sugar and triglyceride levels.

The study was funded by the U.S. Highbush Blueberry Council, but they apparently were not involved in the conduct or interpretation of the study results.

One of the researchers, Dr. Steven Bolling, was quoted in a press release: “The benefits of eating fruits and vegetables has been well-researched, but our findings in regard to blueberries shows the naturally occurring chemicals they contain, such as anthocyanins, show promise in mitigating these health conditions.”

Anthocyanins, a type of phytochemical, are natural pigments that are responsible for the color of red and purple fruits and vegetables, including blueberries, cherries, raspberries, beets, and purple grapes. Anthocyanins have received recent attention for their possible health effects because they are strong antioxidants.

Although previous animal studies have documented some health benefits of blueberries against cancer and the effects of aging, more research is needed to confirm their possible benefits in people. Find out more about healthy eating in our diet and nutrition guide or get valuable tips from the Healia diet and nutrition community.  
 

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Five simple lifestyle changes could substantially decrease the incidence of colon cancer, reports a study published in the May issue of the European Journal of Cancer Prevention. Researchers studied how recommended lifestyle changes could affect predicted colon cancer rates of the British population over the next 24 years. The study estimates that 31.5% of colon cancers in British men and 18.4% of colon cancers in British women could be prevented if individuals made changes in diet, exercise, alcohol consumption and weight control.

The five recommended lifestyle changes are:

• Limit consumption of red meat and processed meat to no more than 3 ounces per day
• Eat at least five portions of fruits, vegetables and fiber per day
• Exercise 30 minutes per day, five or more days each week
• Consume less than three alcoholic beverages per day for men, two per day for women
• Control weight to help reduce the total U.K. population’s weight distribution to the rates of 20 years ago

Identified risk factors for colon cancer include:

• Being 50 or older
• Having a personal or family history of colon cancer or colon polyps
• Having ulcerative colitis or Crohn’s disease
• Smoking cigarettes
• Being overweight or obese

Like in the United States, colon cancer is extremely prevalent in the United Kingdom. It is the nation’s third most common newly-diagnosed cancer, and is second in terms of cancer deaths. Colon cancer is the fourth most common cancer in the United States, and is also the second cause of cancer deaths in the U.S.

Sharon Osbourne, British-borne judge of American Idol and wife of rock legend Ozzy Osbourne, was diagnosed with colon cancer in July 2002. Following the surgical removal of the cancer, Osbourne underwent chemotherapy to reduce the likelihood of its recurrence. She has since recovered and returned to her TV career.

United States President Ronald Reagan also famously battled colon cancer. On July 13, 1985, the President had surgery to remove roughly two feet of his colon after a colonoscopy revealed a cancerous tumor. On January 17, 1986, President Reagan again went under the knife, this time to remove colon polyps. He died in June of 2005, at 93, of unrelated causes.

Colonoscopy is the best detector of colon cancer and also aids in prevention. All people 50 and older should have a colonoscopy once every five years. People with a family history of colon cancer should begin having colonoscopies at 45. Diet, exercise and other lifestyle factors also greatly impact colon cancer risk.

Join the Healia Colorectal Cancer Online Health Community and Support Group to share your experiences or to offer tips and advice.

Source:

The European Journal of Cancer Prevention. Volume 19, Issue 3. http://journals.lww.com/eurjcancerprev/Abstract/publishahead/The_potential_for_prevention_of_colorectal_cancer.99995.aspx

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As budgets continue to shrink as a result of the economic downturn, so does the amount of produce eaten by American families. An annual survey of moms, released Tuesday by the Produce for Better Health Foundation, found that although 60 percent of mothers believe their families don’t eat enough fruits and vegetables, they are serving less produce with meals and as snacks.

Even though 87 percent of moms still value the importance of vegetable- and fruit-heavy diets, 90 percent of Americans eat less than the recommended amount (between 2 and 6 ½ cups daily). In the past year alone, reported fruit consumption decreased 12 percent and reported veggie consumption dropped six percent. Moms listed factors such as high cost and discrepancies in family members’ produce preferences as contributing to the menu change.

“It is important to continue to eat healthy, even in tough economic times. Fruits and veggies are an inexpensive part of a healthy lifestyle,” says Elizabeth Pivonka, Ph.D., R.D., Produce for Better Health Foundation President and CEO.

The Produce for Better Health Foundation recommends moms extend their food budgets by serving produce prepared in a variety of ways. Fresh, frozen, canned, juiced, and dried fruits and vegetables all contribute to dietary requirements.

OnSurvey, an online quantitative research consultant, conducted the survey of moms between January 16 and January 22, 2009. The 1,000 respondents were a nationally representative sample of 24 – 41 year-old women who had at least one child living in their household.

For more information on healthy eating, visit the Healia Diet and Nutrition Health Community and Support Group or check out the Healia Diet and Nutrition Health Guide.


Source: The Produce for Better Health Foundation, Generation X Mom Survey. Press Release 3/31/2009. http://www.pbhfoundation.org/pulse/press/releases/pressrelease.php?recordid=268.

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