COMPOUND IN MEDITERRANEAN DIET HELPS PREVENT CANCER CELL DEVELOPMENT

New research suggests that a compound abundant in the Mediterranean diet takes away cancer cells' "superpower" to escape death.  Normal cells in the body have a regular life cycle and are programmed to die but cancerous cells do not die.  Instead, they continue to multiply generating tumors. 

New cellular research led by Dr. Andrea Doseff found that the antioxidant apigenin, rich in herbs of the Mediterranean diet, especially parsley, has the ability to alter a specific step in gene regulation, effectively “re-educating” cancer cells into normal cells that die as scheduled. They conducted their studies on breast cancer cells as well as other types of human cells.  Previous research also indicates that apigenin has strong anti-inflammatory and immune boosting properties.  In this study researchers found that it binds to an estimated 160 proteins in the human body, suggesting that it has multiple synergistic health effects.

What to do:  Apigenin is an antioxidant in the flavonoid family of plant compounds.  Diets rich in flavonoids have been linked to reduced inflammation and lower rates of many diseases.  The absolute best dietary source of apigenin is parsley (both the curled and Italian flat-leaf varieties in fresh and dried forms are excellent sources).  Other good dietary sources include celery, chamomile tea, cilantro/coriander, marjoram, licorice, oregano, rosemary, and tarragon.  So, cook with plenty of herbs.  Parsley is especially versatile.  With its light scent and fresh taste, it is a great addition to soup or stew, tomato sauce, pasta, pesto sauce, green salad, grain salad, seafood, potatoes, rice, poultry, beef, lamb, eggplant, and cheese dishes.

Adapted from article available at: 

http://researchnews.osu.edu/archive/apigenin.htm

http://www.medicalnewstoday.com/releases/260826.php

Source:

Arango D, Morohashi K,Yilmaz A, et al.  Molecular basis for the action of a dietary flavonoid revealed by the comprehensive identification of apigenin human targets.  PNA; published online May 22, 2013.  doi:10.1073/pnas.1303726110.  Available at: http://www.pnas.org/content/early/2013/05/17/1303726110.abstract

EXERCISE REDUCES BREAST CANCER RISK BY ALTERING ESTROGEN BREAKDOWN

Researchers have long noted a relationship between regular aerobic activity and lower breast cancer risk.  Why does activity decrease breast cancer rates?  Certainly regular activity helps to keep weight in check and extra weight is a risk factor for breast cancer.  Interestingly, a new study has uncovered another reason activity is seems to lower risk.  A recent clinical trial found that regular activity changes the way women's bodies metabolize estrogen.  Estrogen metabolites are known to influence breast cancer development and the researchers found that aerobic activity  increases certain estrogen metabolites that lower risk while also reducing other estrogen metabolites believed to increase risk.  This study is just one in a growing number pointing to the fact that regular activity has many subtle metabolic effects that have far reaching implications for our health beyond simply burning calories.

The study included 391 pre-menopausal inactive women.  They ranged in age from 18 to 30 and had BMI's ranging from 18 (slightly underweight) to 40 (obese).  Researchers randomly assigned half of the participants to remain inactive while the other half did 30 minutes of moderate-to-vigorous aerobic exercise five times a week for 16 weeks. Participants worked out on indoor machines such as treadmills and elliptical machines.  Researchers collected urine samples from women in both groups before and after completing the study. There were no significant changes in the estrogen metabolites of the women in the inactive control group but for the women in the exercise group, the levels of the beneficial estrogen metabolites had increased and the levels of  the harmful estrogen metabolites had declined.   

What to do:  Aim to do 30 minutes of cardiovascular activity 5 times per week.  This will help to reduce breast cancer risk as well as risk for heart disease, diabetes, and most other chronic diseases.  Other factors that reduce breast cancer risk include maintaining a healthy weight, limiting intake of unhealthy saturated fats, avoiding alcohol, consuming a diet rich in antioxidants (deep orange and dark green veggies seem especially beneficial), and maintaining a healthy vitamin D level (ask your doctor to check your vitamin D level and take a supplement if needed).

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_136635.html

http://www.medpagetoday.com/HematologyOncology/BreastCancer/38967

http://www.sciencedaily.com/releases/2013/05/130507061143.htm

Source:

Smith AJ, Phipps WR, Thomas W, Schmitz KH, Kurzer MS.  The effects of aerobic exercise on estrogen metabolism in healthy premenopausal women.  Cancer Epidemiol Biomarkers Prev. 2013 May;22(5):756-64. doi: 10.1158/1055-9965.EPI-12-1325.  Available at:  http://www.ncbi.nlm.nih.gov/pubmed/23652373?dopt=Abstract

CEREAL SOLUTIONS: HOW TO CHOOSE A HEALTHY CEREAL

Ample research indicates eating breakfast is associated with a healthier weight, lower rates of heart disease and diabetes, and overall better health.  Enjoying a bowl of healthful cereal for breakfast is an easy, no-brainer way to start your day with a serving of fiber-rich whole grains. But not all cereals are created equal, and some offer little more than a hefty dose of sugar and refined white flour. Here's some tips to ensure your bowl of cereal provides a healthy start.  

The milk - What to Look for:

Choose 1% or fat-free (skim):  Milk is naturally rich in protein and vital minerals including calcium and potassium.  It is also fortified with vitamin D and A.  Unfortunately whole milk is also high in unhealthy saturated fat.  To avoid artery clogging fats, choose non-fat/fat-free/skim or 1% fat milk.

Healthy options if you are lactose intolerant: If you find milk gives you gas and bloating, you likely lack the enzymes in your digestive tract necessary to breakdown the natural carbohydrate in milk, lactose.  In Lactaid milk (again opt for 1% or skim), the lactose has already been broken down and should be well tolerated.  Soy milk is also a healthy alternative to dairy milk as the fats in soy are healthy fats.  Just be certain when choosing a soy milk to opt for an unsweetened one as many are high in added sugar.  Compared to soy or dairy milk, almond milk is much lower in protein.  Look for a milk or milk substitute that has at least 7g of protein per cup. 

The cereal - What to Look for:

The front of cereal boxes are designed to sell cereal rather than provide you with the information you need to make a healthy decision.  Look at the Nutrition Facts label and ingredient list to size up a cereal.  The following nutritional criteria apply to ~1 cup of cold cereal or ~1/2 cup (dry) hot cereals (about 40g of cereal but note that in the case  of the finely ground cereals 40g is less than ½ cup dry) not including milk or fruit.

180 calories or less:  Note the serving size:  For cereals, the serving size listed on the nutrition facts labels ranges from 1/4 cup to 1 1/2 cups.  All the listed nutrition facts apply to the listed serving size, so when comparing cereals, first note the serving size.  Granola and muesli types of cereal often have small serving sizes listed.  For example, Kellogg's Special K Lowfat Granola has 190 calories per serving but a serving is only 1/2 cup - so that means per cup it has 380 calories!  Keep in mind that 1 cup of dense cereal contains more grain and will be more filling than an airier cereal so it is also useful to compare the grams per serving as well.  Note your portion size:  Another important factor in controlling calories is to watch your portion size.  Most bowls easily hold 2 cups of cereal.  If you are not mindful of your portion you may be having 2-4 times the listed calories per serving.  Using a small bowl has been shown to reduce the amount of cereal eaten.

4g of fiber or more:  Fiber helps with regularity, fullness, and slows digestion to help prevent blood sugar spikes.   The fibers that are best for regularity and health are intact fibers- fibers that are found in whole grain or bran (the outer layer of a grain that is richest in intact fiber) ingredients. Many cereals including the Fiber One line, have added isolated fibers such as inulin, polydextrose, oat fiber, or wheat fiber.  While these are also still healthy they do not help as much with regularity and may not contribute to heart health as much as intact fiber.  FYI, wheat bran is the best ingredient for regularity.

Whole grain or bran is first ingredient:  Looking at the number of grams of whole grains in a cereal can be misleading.  The ingredients are listed from greatest amount to least amount in a food, so look for options with a whole grain or bran (intact fiber) as the first ingredient.  In hot cereals all rolled oats or steel cut oats are whole.  If rice is not specified as brown than it is not a whole grain.  Grits and the original versions of Cream of Rice and Cream of Wheat are also not whole grain cereals. 

6g or less of added sugar per cup:  In some cereals, more than 50% of the calories per serving come from straight sugar!   When it comes to added sugar, less is better and none is best.  Keep in mind cane juice, honey, corn syrup, fructose, and brown sugar are all added sweeteners no healthier than sugar.  Instead of opting for pre-sweetened cereals, add your own fresh, frozen or dried fruits to give your cereal some sweetness.  You could also add your own sugar-free sweetener such as Splenda without adding calories.  Cereals with added raisins will have higher sugar content but may be low in added sugar.  Both Post and Kellogg’s Raisin Bran are good options.  If you want a pre-sweetened hot cereal, the sugar-free packets and Quaker’s line of “Lower Sugar” options are good bets. 

Less than 200g of sodium per cup:  Many cereals are very low in sodium while others have over 300 mg per serving.  The Kellogg's Chex line is one of the highest with as much as 425mg per cup!  Among hot cereals, many of the instant packets are higher in sodium.  For example the Quaker Weight Control packet has 240mg per packet while the Old Fashioned has 0mg per 1/2 cup dry.

Nutrition bonus - 6g or more of protein per cup: While cereals are grain-based and therefore mostly carbohydrate, many cereals are now formulated with added protein.  Protein is important for fullness and maintaining lean tissue when losing weight.  Special K Protein, Kashi Go Lean (cold cereal), and Kashi Go Lean Instant Packets are some of the healthiest options high in protein.

Here's a list of some of the healthier cold cereal options widely available in local grocery stores:

General Mills Cheerios Original

General Mills Fiber One 80 Calories Honey Squares

General Mills Fiber One Original

General Mills Fiber One Raisin Bran Clusters

General Mills Total Whole Grain

General Mills Wheaties

Kashi GO LEAN

Kashi Heart to Heart Warm Cinnamon Oat & Honey Toasted Oat

Kashi Squares Honey Sunshine

Kellogg's All-Bran

Kellogg's All-Bran Complete Wheat Flakes

Kellogg's Raisin Bran

Kellogg's Special K Protein

Newman's Own Sweet Enough Cinnamon Fiber Flakes

Post Bran Flakes

Post Grape-Nuts Flakes

Post Original Shredded Wheat Spoon Size or Big Biscuit

Post Raisin Bran

Post Wheat'n Bran Shredded Wheat Spoon Size

Quaker Life Crunchtime

Quaker Whole Hearts