MEDITERRANEAN DIET GOOD FOR IMPROVING DIABETES, HEART HEALTH & FERTILITY

The Mediterranean diet is rich in fruits, vegetables, fish, legumes, olives, and whole grains.  It has limited meat and dairy.  Following this type of diet has been found to have many positive health effects including increased longevity and reduced heart disease.   A new study offers further evidence that a Mediterranean-style diet is good for improving heart health and diabetes.  Interestingly, this study found that even when following the diet does not result in weight loss, adopting the diet still promotes improved heart health and diabetes. 

Researchers examined how three different types of balanced diets influenced the body’s capacity to respond to insulin and lower blood sugar levels. One diet treatment was rich in carbohydrates (grains & starches), another treatment rich in protein (animal-based foods), and the third rich in unsaturated fats (olive oil, nuts, avocado).  The participants were assigned to each diet for six weeks. The diet rich in unsaturated fats improved insulin sensitivity and blood sugar levels significantly more than the high-carbohydrate diet.  Researchers found that unsaturated fats from foods such as avocados, olive oil and nuts increase the body's ability to regulate blood sugar and decreases the risk and progression of heart disease and diabetes.  This beneficial effect occurred even though the participants did not lose weight.

Another recent study may be helpful to women who are having difficulty getting pregnant.  It found that women who eat a Mediterranean-style diet are less likely to have fertility problems than those following a typical Western-style diet.

Researchers looked at nearly 500 women with fertility problems and more than 1,600 women of the same age who had no fertility problems. Based on questionnaires, they measured how closely women followed a Western-style diet rich in sugary foods, refined carbohydrates (white-flour based foods), meat, and dairy or a Mediterranean-style diet rich.  Researchers found that women following a Mediterranean-type diet were significantly less likely to have fertility problems.

What to do:  The Mediterranean style diet is rich in plant foods including whole grains, fruits and vegetables, and beans.  Its primary protein source is fish and its fats mostly come from unsaturated fat sources including olives, nuts, avocado, and oily fish.  To improve your heart health and diabetes or to prevent problems, following a Mediterranean type diet is a healthy choice.  Still, make sure your caloric intake is controlled to promote weight loss which is also very good for these conditions.  If you are diabetic, you also want to keep in mind that whole grains, though better than refined grains, still raise blood sugar.   For women who are thinking about getting pregnant, adopting a Mediterranean diet is also a wise choice.  Just make sure to choose fish options low in mercury such as salmon and include nonfat or lowfat dairy sources to ensure you are consuming a diet rich in calcium and vitamin D.

Adapted from articles found at http://www.nlm.nih.gov/medlineplus/news/fullstory_117966.html & http://www.nlm.nih.gov/medlineplus/news/fullstory_119099.html

SOURCES: http://bit.ly/puuLP3 Fertility and Sterility, September 22, 2011 & Johns Hopkins Medicine, news release, Nov. 16, 2011

HEALTHY HEART HABITS ALSO REDUCE CANCER RISK

People who are diligent about keeping their heart healthy have a good chance of staving off cancer as well, researchers report.  A recent study found that individuals who don't smoke,  maintain a healthy weight, normal blood pressure, as well as other lifestyle factors that influence heart health, have a 38% lower risk of developing cancer.

"People generally know that healthy behaviors prevent heart disease and cancer, but to relate risk factors such as cholesterol to cancer is novel," Sometimes I talk to patients about lowering their cholesterol and exercising, and they get very fatalistic saying that, in my family, cancer is the problem. But, these findings indicate that the same healthy habits that reduce risk for heart disease also lower the risk for cancer, stated lead researcher Laura Rasmussen-Torvik.

For this study, researchers followed more than 13,000 healthy individuals for 13 years, measuring seven indicators of heart health at the study’s outset and then tracked if participants developed cancer. The seven heart health indicators they assessed were: not smoking, healthy weight, regular physical activity, healthy diet, and healthy levels of blood cholesterol, blood pressure, and fasting blood glucose.  Researchers found that the more heart healthy characteristics people had, the less likely they were to develop cancer.  Compared to people who had none of the seven factors, having just one reduced the risk of cancer by 20%. Having 5-7 heart healthy factors lowered the risk of cancer by 38%.

It's not clear why these associations exist, but researchers hypothesize that levels of  inflammation that are increased by heart health risk factors also contribute to the development of cancer.  

Another recent article corroborated existing evidence that a diet rich in plant-based foods not only helps to prevent heart disease but also cancer.  These findings were from an ongoing study that has been tracking the health and lifestyle characteristics of 86,000 U.S. nurses for over 26 years.

In this study, researchers found that women with diets rich in vegetables, fruit and legumes and diets low in red meat, sodium, and processed carbohydrates have a decreased risk of developing breast cancer.  The risk was lowest among women whose diet resembled that of the Dietary Approaches to Stop Hypertension (DASH) diet -- an eating plan that helps to lower blood pressure. It emphasizes vegetables, fruit, fiber-rich grains, legumes and nuts, and low-fat dairy.  Women following a diet similar to DASH had a 20% reduced risk of developing breast cancer.  High fruit and vegetable intake were most strongly predictive of lower breast cancer rates.  Even after researchers accounted for factors like weight, exercise habits and smoking, the link between plant-rich diets and lower breast cancer risk still held.

What to do:  Practice heart healthy habits! Control your heart health risk factors with regular activity, a healthy diet, and taking medication when indicated.  It is also very important for heart health and cancer prevention not to smoke or quit if you do.

Adapted from articles found at  http://www.nlm.nih.gov/medlineplus/news/fullstory_116242.html and http://www.nlm.nih.gov/medlineplus/news/fullstory_118784.html.

HAVE A RESOLUTION TO LOSE WEIGHT IN THE NEW YEAR? FOLLOW THESE TIPS TO TURN YOUR GOALS INTO REALITY.

It takes more than simply making a New Year's resolution to fulfill your weight loss goals.  To make your resolution plan realistic, first try to identify exactly what you want to accomplish.  Once you know your goals, then consider how you are going to get to where you want to be.  Try to make your plan as specific as possible.  Small changes are usually easier to stick with than dramatic changes. 

 

Keep track. One of the most effective ways to follow through on dietary changes and lose weight is to write down everything you eat and drink.  Dieters who keep track of everything they eat lose twice as much weight as those who don't, research shows.  When you keep a food journal, you think twice about your eating decisions and have a clearer understanding of your intake and food patterns.  You can write down what you eat in a notebook, or track your intake online or on your smartphone/Blackberry/Ipad.  The apps provide you with a weight loss calorie goal and count your caloric intake so you can know how much you can eat to stay within your calorie goal.  Here are some of the most common apps along with my rating of their quality.

 

·         Calorie Counter & Diet Tracker by MyFitness Pal (free) - Tracks a combination of fitness goals and nutrition analysis to help you lose weight. If you choose, this application allows your nutritionist or friends to view your diary.  This is the app NYCC’s nutritionist recommends for tracking intake.  RD Rating: 4.5 stars

·         Calorie Counter (free) - Tracks food, exercise, weight and all the nutrients listed on a Nutrition Facts label. Includes daily inspirational articles, healthy recipes and an easy-to-understand help section. RD Rating: 4 stars

·         Calorie Counter by MyNetDiary (free, enhanced version $3.99)- Allows user to personalize a calorie limit for weight loss, gain or maintenance. RD Rating: 3 stars

·         Calorie Counter: Diets & Activities (free) - Features a classic food diary that tracks calories, water, fitness and the time each food item is consumed and an option to create your own diet and physical activity plan and an Integrated Body Tracker. RD Rating: 4 stars

·         Calorie Tracker by Livestrong.com ($2.99) - Food and fitness diary designed to help you achieve your diet and nutrition goals, whether you want to lose, maintain or gain weight. RD Rating: 4 stars

·         Daily Burn (free, enhanced version for fee) - Keep track of calories consumed and track workouts to see how much energy is burned. RD rating: 2 stars

·         Lose it! (free)- Keeps track of foods you eat with its detailed food database. RD Rating: 3 stars

·         Sparkpeople Food and Fitness Tracker (free) Fitness and food tracker for people looking to lose a half-pound to 2 pounds per week or to maintain weight. Includes menus you can personalize.  RD Rating: 4 stars

·         Weight Watchers Mobile (free)- Follows the Weight Watchers plan step by step, using interactive tools, RD Rating: 2 stars

 

HERE ARE 25 USEFUL TIPS FOR WEIGHT LOSS IN THE NEW YEAR

·         Check- in with your reasons for wanting to lose weight.  Try making a list of the specific reasons you want to lose weight.  Whenever you feel your motivation waning, look back at the list to renew your resolve.

·         Set a realistic weight-loss goal. Most experts recommend aiming for half a pound to 2 pounds a week.

·         Motivate yourself. Get out a pair of pants that are too tight and hang them in the kitchen instead of the closet to keep yourself inspired.

·         Get help from family and friends. Dieters who have support from a partner at home lose more weight than those who don't, studies show.

·         Move it to lose it. Research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5 pounds over a year.

·         Pay attention to portions. A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards; 1 teaspoon of butter or margarine, a standard postage stamp; a cup of cold cereal, berries or popcorn, a baseball; 4-inch pancake or waffle, the diameter of a CD.

·         Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss.

·         Create "a dinner deck." This would include 10 favorite quick and healthful dinners written on index cards.

·         Avoid hunger. Eat regular meals and snacks. Make sure you have some protein foods such as yogurt, tuna, beans or chicken for most meals. Research indicates protein helps you feel full longer.

·         Keep produce on hand. Place a bowl of vegetables such as broccoli, snap peas, cucumbers or carrot sticks in the refrigerator. You can eat them as a snack or when preparing meals to take the edge off your hunger.

·         Stock up on "impulse fruits." Keep things like grapes, Clementines, small apples, small bananas and pears around the house. These foods are easy to eat without having to do much cutting and slicing.

·         Make some stealth changes. That will get everyone in the family eating healthier. Buy lowfat/nonfat dairy products and lean cuts of meat. Use them to cut the fat and calories.

·         Cut out liquid calories. Eliminate high calorie sweet drinks such as soda, sweetened iced tea, sports drinks, juice, and alcoholic beverages. Liven up the taste of water by adding lemon, cucumber, mint and/or carbonation. Choose skim/1% milk.

·         Practice the "Rule of One." When it comes to high-calorie foods, you won't go wrong if you allow one small treat a day. That might be one cookie or a fun-sized candy bar.

·         Pace, don't race. Aim to eat more slowly and savor each bite to consume less and increase satisfaction.

·         Hydrate before meals. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.

·         Downsize plates, bowls, glasses, silverware. Using smaller versions will help you eat less food naturally.

·         Adopt the motto "after 8 is too late" for snacks after dinner.

·         Buy a pedometer. Health experts recommend taking at least 10,000 steps a day, which is roughly 4 to 5 miles, depending on your stride length.

·         Treat yourself occasionally. If your chocolate craving is getting to you, try diet hot-chocolate packets. If you need a treat, go out for it or buy small prepackaged portions. If you love chocolate, consider keeping bite-size pieces in the freezer.

·         Dine at a table. Eat from a plate while seated at a table. Don't eat while driving, lounging on the couch or standing at the fridge.

·         Dine out without pigging out. Figure out what you are going to eat in advance. Get salad dressing on the side. Dip your fork into the dressing and then into the salad.  Pack up half of large portions for another meal.

·         Get plenty of sleep. Insufficient sleep increases levels of hunger hormones and carbohydrate cravings.

·         Weigh yourself regularly. That's what successful dieters and those who manage to maintain weight loss do. Some step on the scales once a week. Others do so daily.

·         Reward yourself. When you meet your incremental weight loss goals, say losing 5 pounds, treat yourself to something — but not food.