RED MEAT INTAKE ASSOCIATED WITH INCREASED RISK OF CHRONIC DISEASE

A large new analysis has found that eating red meat, especially processed red meat, may shorten your life, while consuming more fish and poultry may extend it. 

Although red meat is rich in protein, iron and other nutrients, it is also one of our main sources of unhealthy saturated fats that have been found to increase blood cholesterol, cardiovascular disease, and inflammation.    Like previous studies, this research found that red meat is associated with a higher risk of dying from heart disease, cancer, and other chronic diseases.

Dr. Frank Hu and his team at Harvard University tracked the diets and health of more than 120,000 adult men and women in the U.S. over 28 years.  Researchers calculated participants average daily intake of red meat and other foods. Hu's group calculated that for every daily serving of red meat (i.e. 3 oz. cooked), the risk of dying increased 12%. 

The researchers also found that replacing a daily serving of red meat with a serving of fish, poultry, nuts, legumes, low-fat dairy products or whole grains decreased the risk of dying during the study period.  The risk of death decreased by 7% for fish (3oz.), 14% for poultry (3 oz.), 19% for nuts (1 oz./1/4 c.), 10% for legumes (1/2 c.), 10% (1 c.) for low-fat dairy products and 14% (1 oz/1/2 c.) for whole grains.

Processed red meats appear to be even more detrimental than unprocessed meats. The researchers found the risk dying during the study period increased to 20% for each serving of processed meat consumed.  Processed red meat such as cold cuts, bologna, sausage, and hot dogs are especially unhealthy because they are high in sodium which can increase blood pressure and are often preserved with nitrites which have been found to increase the risk for cancer as well as other health problems.  Of note, another recent study, revealed an additional drawback to consuming processed red meats.   In this study, researchers found that processed meat products can worsen symptoms of airway diseases like emphysema and chronic bronchitis. These diseases, which cause inflammation of the lungs make it difficult for a person to breathe.  Researchers reported that the nitrates used as preservatives in cured meats produce reactive nitrogen species that could damage lung tissue, and consumption of these food items can raise the risk of hospitalization among patients with lung problems. 

What to do:  Try to cut back to eating red meat, especially processed meat, to once or twice a week.  On other days, substitute chicken, fish, beans, soy, eggwhites, or nonfat dairy for your protein sources.  When you do eat meat, choose lean cuts lower in the unhealthy saturated fats of meats.  Trim off the fat around your cuts before cooking.  When having processed meats, aim for items that are reduced in sodium.  Also, check the ingredients list and choose items that do not have nitrite preservatives. 

Diet & Lifestyle to Prevent Cancer

People who are diligent about keeping their heart healthy have a good chance of staving off cancer as well.  Research shows that a large percentage of cancer-related deaths as well as heart related deaths are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. Want to minimize your risk for cancer? Firstly, make sure you keep up with recommended cancer screenings. Avoiding cigarettes, minimizing alcohol, and getting regular exercise are a great start to an anti-cancer heart healthy lifestyle but it is also important to maintain a healthy weight with a diet rich in fruits, vegetables, and legumes. 

Excess weight increases the likelihood that a person will get cancer.  Inflammation has been found to increase one’s risk for cancer and heart disease. Overweight and obesity increase fat cells which contribute to bodily inflammation.  Extra weight may also contribute to cancer due to other factors affected by excess fat cells.  For example, researchers have found that fat cells in post-menopausal women produce estrogen which is known to increase breast cancer risk at this stage of life.  Also, overweight tends to lead to insulin resistance which results in increases in the body’s production of insulin, which, in high levels may also promote tumor growth.   So, maintaining a healthy weight is very important. 

It is also important to consume a healthy diet.  In general, a cancer-prevention diet emphasizes consuming a variety of fruits, vegetables, and beans and minimizing intake of red meat and other foods high in unhealthy saturated fats.  Here are some dietary tips to decrease your odds of getting cancer: 

Boost your antioxidants. Antioxidants are important nutrients that protect against cancer. Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium. Because many of these nutrients are lost with cooking, consume some of your fruits and vegetables raw.

Eat a wide range of brightly colored fruits and vegetables. Colorful fruits and vegetables are rich in phytochemicals & antioxidants, potent disease–fighting and immune–boosting nutrients. Try to include a rainbow of colors of fruits and vegetables to get the variety of cancer preventing phytonutrients.

Flavor dishes with immune-boosting, anti-inflammatory spices and foods. Garlic, ginger, curry powder, and rosemary not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander.

Regularly consume oily fish rich in omega-3 fatty acids such as salmon, mackerel, and sardines.  These fats help to reduce inflammation which can promote tumor formation and growth.

Avoid processed meats with nitrite preservatives and reduce your intake of fatty meats.  Nitrites, preservatives used in deli meats, have been found to increase risk of cancer so check the ingredients list and avoid foods preserved with nitrites.  Also, fatty meats are rich in pro-inflammatory saturated fats.

Use moist cooking methods instead of high heat methods such as grilling and frying. Carcinogens can form during the cooking process of meats, poultry, and other proteins as well as starches such as potatoes.  Instead of cooking these foods in oils at high heat, opt for healthier methods such as baking, boiling, steaming, or broiling that do not generate carcinogens. When grilling try not to overly char the meat as this also promotes the formation of carcinogens.

Lifestyle Factors Research Has Found Influence Risk for Different Types of Common Cancers

The preventative measures described below are general guidelines.  Everyone’s health situation is unique.  Work with your doctor to decide what changes in diet, activity, and supplementation are appropriate for you.
Type of Cancer	Dietary and Lifestyle Factors that Increase Risk:	Dietary and Lifestyle Factors that Decrease Risk:	What to Do:
Breast	•Overweight & obesity •Diets high in fats, especially saturated fat •Alcohol, even 1 drink per day raises risk, & risk increases with more frequent intake	•Deep orange and dark green veggies appear to reduce risk •Adequate intake of vitamin D may help •Regular activity, the more you do, the lower your risk	•Maintain healthy weight •Get regular activity •Moderate your intake of fat especially saturated meat and dairy fats •Avoid alcohol or consume only occasionally •Eat a healthy diet rich in fruits & vegetables •Take a supplement with 400-1000 IU of vitamin D
Colon & Rectum	•Overweight and obesity •Red processed meats	•Regular activity •Consuming lean dairy products so that you get 800-1200 mg of calcium daily	•Maintain healthy weight •Get regular activity •Include 3-4 servings of dairy/ dairy substitute, or consider taking a calcium supplement twice daily •Limit intake of red meat & avoid meats preserved with nitrites
Esoph-agus	•Smoking •Heavy drinking • Overweight & obesity •Uncontrolled acid-reflux		•Maintain healthy weight •Do not smoke •Drink in moderation only •Avoid reflux triggers such as acidic foods, high fat meals, and large meals
Lung	•Smoking & second-hand smoke	•Adequate intake of vitamin B-6	•Do not smoke •Include foods rich in B-6 such as poultry, seafood, cottage cheese, & whole grains
Pancreas	•Overweight & obesity		•Maintain healthy weight
Prostate		•Regular physical activity, vigorous activity appears especially helpful •Possibly eating more of the carotenoid lycopene found in cooked tomatoes	•Get regular activity •Eat cooked tomatoes regularly
Uterus	•Overweight & obesity		•Maintain healthy weight
Note:  Smoking increases the risk for many cancers as well as heart disease, so, if you smoke, it is vital to your health to work on quitting!

Extra Calories, Low Protein Are Culprits in Weight Gain

Recent research reinforces the fact that consuming too many calories causes weight gain.  And, when calories are in excess of needs, eating inadequate amounts of protein contributes more to fat gain than when eating adequate protein.   

In the study, 25 healthy participants followed diets containing different levels of protein -- plus nearly 1,000 extra calories -- for eight weeks. The researchers looked at how the level of protein in the diets affected body composition, weight gain and energy expenditure in an inpatient setting  where all of their food intake and activity could be monitored.  The diets varied in the amount of calories derived from protein. The low-protein diet had 5% of calories from protein, the normal-protein diet had 15% of calories from protein and the high-protein diet had 25% of its calories as protein. All three diets included the same amount of carbohydrates, and fat made up the difference in the calories.

Not surprisingly, researchers found that everyone gained weight during the overeating period. However, people in the low-protein diet lost 2.2 lbs. in muscle mass, while those in the normal- or high-protein groups gained muscle mass during the overeating period. Muscle weighs more than fat, which is why they gained more weight. So, those on a low protein diet had a more unhealthy pattern of weight gain as it came from an increase in body fat and a decrease in lean tissue. In contrast, the high-protein diets led to increases in lean body mass and lower increases in fat.

What to do:  To prevent weight gain eat a calorie-controlled diet with ample lean proteins such as fish, chicken, egg whites, lowfat dairy, and beans.  Try to limit intake of excess fat and nutritionally poor carbohydrates including refined (white) grain products and high sugar foods.  Replace these foods with a variety of healthy fruits and non-starchy vegetables to help fill you up and improve the quality of your diet. 

SOURCE: Redman L, Diekman C.  Journal of the American Medical Association.  Jan. 4, 2012.

Adapted from article found at http://www.nlm.nih.gov/medlineplus/news/fullstory_120378.html

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.