POTASSIUM CITRATE IN FRUITS AND VEGETABLES PROMOTES BONE HEALTH

Two recent studies indicate that intake of potassium citrate, found primarily in fruits and vegetables, helps preserve bone density.  Poor bone health is a major problem in the US where over 10 million people have osteoporosis (very low bone mass) and another 18 million have osteopenia (low bone mass).

In the most recent findings, Swiss researchers gave 169 people who were over 65 either a placebo or enough potassium citrate to supplement their diets with 2,400 mg of potassium a day. Both groups also got calcium (500 mg) and vitamin D (400 IU) every day. None of the participants had bone density low enough to require treatment for osteoporosis.   After two years, the potassium citrate takers had higher spine, hip, arm, and leg bone density than those taking a placebo.

A recent U.S. study also found that potassium citrate helped to preserve bone density.  In this study researchers gave 52 men and women over age 55 either a placebo, 2400 mg of potassium citrate, or 3600 mg of potassium citrate each day.  Each participant also took a 630 mg calcium supplement and 400 IU of vitamin D.  Researchers did not assess bone density directly but did evaluate pre- and post-study biomarkers of calcium turnover in the body.  After six months, those on supplementation had significantly less bone turnover rates and lower levels of calcium losses compared to those taking the placebo.   The higher level of supplementation, 3600 mg, appeared to offer greater bone health benefits than the 2400 mg supplements.

Why does potassium citrate promote better bone health?  The digestion of grains and animal proteins, both large parts of the typical American diet, increases acidity in the blood.  In order to neutralize this acidity, the body releases calcium from the bones, leading to a potential loss of bone mineral density.  When one consumes plenty of foods rich in potassium citrate, the potassium citrate can neutralize acidity created by grains and meats, allowing the body to preserve more of its bone calcium.  

What to do: Eat more fruits and vegetables.  Because potassium is lost through cooking, the raw ones are the best sources.  Fruits and vegetables richest in potassium citrate include  bananas, citrus, apricots, melons, kiwis, tomatoes, Swiss chard, Romaine, turnip greens, spinach, collard greens, kale, broccoli, and Brussels sprouts.  Protein sources beans and fish are also a good source of potassium citrate.  Compared to meat and poultry, these proteins are believed to be less acidifying because they are rich in potassium citrate.  You can also consider taking a potassium citrate supplement but, in order to get an amount comparable to the doses used in these studies, you would have to take 6-9 tablets daily, so might as well just load up on fruits and veggies.  They can replace less healthy choices and also are packed with other important minerals, vitamins, phytonutrients, and fiber.

Sources:  J. Clin. Endocrin. Metab. DOI: 10.1210/jc.2012-3099 & J. Bone Miner. Res. DOI: 10.1002/jbmr.1764.

Adapted from articles available at: http://www.nutraingredients.com/Research/Study-backs-acidity-regulator-for-bone-health-benefits & The Nutrition Action Healthletter,  Jan/Feb 2013, pg. 8.  

EATING PLENTY OF BERRIES CUTS HEART ATTACK RISK

A large 18-year study has found that while eating plenty of all fruits and vegetables is good for heart health, getting three or more servings per week of berries especially reduces heart attack risk.

The study included nearly 94,000 young and middle-aged women who took part in the Nurses' Health Study II. Participants who ate the most blueberries and strawberries were 32% less likely to have a heart attack, compared to women who ate berries once a month or less – even among women who otherwise ate a diet rich in other fruits and vegetables. This benefit was independent of other heart risk factors such as advancing age, high blood pressure, family history of heart attack, body mass index, exercise, smoking, and caffeine and alcohol intake.

Blueberries and strawberries are believed to be especially heart healthy because they contain high levels of flavonoid phytonutrients called anthocyanins which are believed to promote healthy blood vessel elasticity and prevent arterial plaque build-up and the coronary arterial blockages that lead to heart attacks.   

What to do:  Eat plenty of foods rich in anthocyanins.  These are naturally present in dark red- and blue-colored fruits and vegetables, so, in addition to blueberries and strawberries, they are also found in high amounts in cherries, cranberries, grapes, black currants, plums, raspberries, blackberries, beets, and red cabbage.  Aim for 3 or more cups of these foods per week.  Even in winter this is not hard to do.  Roasted beets or borsht soup are great wintertime favorites.  Frozen berries retain most of the nutrients of fresh berries and can be easier to keep on hand and more economical.  Make berries a part of your daily intake by adding them to smoothies, cereal, oatmeal, or lowfat yogurt.  And, they are also great as a snack by themselves!

SOURCE: Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen M.  High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women.  Jan. 14, 2013, Circulation online.  Available at:  http://circ.ahajournals.org/content/127/2/188.full

Adapted from articles available at:

http://newsroom.heart.org/news/strawberries-blueberries-may-cut-heart-attack-risk-in-women

http://www.nlm.nih.gov/medlineplus/news/fullstory_133063.html

http://consumer.healthday.com/Article.asp?AID=672494

ARTERIES DAMAGED EACH TIME YOU HAVE A MEAL HIGH IN UNHEALTHY FAT AND SODIUM

New research is demonstrating how making an unhealthy meal choice not only has implications for your long-term health but also how well your body functions in the present.  The findings of two recent Canadian studies illuminate how each unhealthy meal you eat, not only puts you at risk for weight gain but reduces your blood vessels’ capacity to dilate and achieve healthy blood flow.   However, a healthy Mediterranean diet-type meal, if the portions are not in excess of needs, may help blood flow.    

In both studies, the researchers assessed how meals affected the inner lining, the endothelium, of the blood vessels. Endothelial dilation -- widening of the vessels -- enables the vessels to deliver needed oxygen to the body’s cells. Healthy blood vessels are elastic and able to dilate but as heart disease develops the blood vessels stiffen and lose their capacity to adequately expand, so endothelial function is a strong predictor of the risk for heart disease. 

In the first study, out of the Montreal Heart Institute, researchers compared how arterial blood vessels responded when persons were fed either a healthy Mediterranean-style meal or a fast food-type meal.  The fast-food type meal, comprised of a sandwich made with sausage, egg and cheese as well as three hash browns, was laden with unhealthy saturated fats and sodium.  In contrast, the Mediterranean meal was rich in healthy fats and antioxidants and included salmon, almonds, and vegetables cooked in olive oil. 

After eating the fast food-type meal, the participants' arteries dilated 24% less than they did when they had not eaten or when they had eaten the Mediterranean-style meal.  Researchers also analyzed how the vessels of persons with healthy and unhealthy levels of blood triglycerides responded to the two meals.  Triglycerides are a fat in the blood that, when too high, cause health problems such as clogging of the arteries and the development of fatty deposits in the liver.  Interestingly, researchers found that among those with high triglycerides, the Mediterranean-style meal helped to improve endothelial function while the fast-food meal decreased endothelial function even more than it did for those with healthy blood triglycerides. 

Similarly, in another study, conducted by a team in Calgary, Alberta, researchers examined how blood vessels responded after the consumption of two ham, egg, and cheese breakfast sandwiches with a total of 50g of fat and 900 calories.   Sure enough, compared to the participants who had not eaten recently, the blood vessels of those who ate the two breakfast sandwiches worked less effectively and dilated significantly less two hours after the meal.

Why did these meals impair arterial function?  Foods containing high levels of saturated fat are believed to increase inflammation and raise circulating blood cholesterol that can build up on the walls of the blood vessels.  Meals high in sodium can increase blood pressure which also stresses the arteries' healthy functioning.

What to do:  You already know!  Make healthy choices.  Stay away from foods high in sodium (salt) and unhealthy saturated fat found in fatty meats and creamy dairy foods such as cheese.  Next time you eye a thick hamburger, remember each and every unhealthy meal you have is doing real time damage to your cardiovascular system.   

Adapted from articles found at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_130857.html

http://www.nlm.nih.gov/medlineplus/news/fullstory_130819.html

Source:

Todd Anderson, M.D., director, Libin Cardiovascular Institute of Alberta, University of Calgary, Canada; Chris Fahs, graduate assistant, department of health and exercise science, University of Oklahoma, Norman, Okla.; Oct. 30, 2012, presentation, Canadian Cardiovascular Congress meeting, Toronto

LESS FILLING! BRAIN SCANS REVEAL FRUCTOSE NOT AS SATIATING AS OTHER SUGARS

New research suggests that fructose, a simple sugar added to many foods as part of high-fructose corn syrup, does not dampen appetite nearly as much as another simple sugar, glucose.  Researchers posit that consuming foods rich in fructose, which contribute less to fullness, contributes to overeating and weight gain.

For this study, Yale University researchers fed 20 healthy adults drinks with either pure fructose or pure glucose.  Before and after consuming each of the sugars, researchers took brain scans of the participants to assess appetite-related changes in blood flow in the appetite-center, the hypothalamic region, of the brain. When people consumed glucose, levels of hormones that play a role in feeling full were high.  However, when participants consumed fructose, they showed smaller increases in the hormones that are associated with satiety. Thus, these results suggest that fructose does not dampen appetite as much as glucose.  In response to these findings, obesity expert, Dr. Louis Aronne at New York-Presbyterian stated, "Things as subtle as a change in sweetener can have an impact on how full somebody feels, and could lead to an increase in calorie intake and an increasing pattern in obesity seen in this country".

Still, obesity experts cautioned that while these findings are intriguing, it is important to keep in mind that, in the real world, most foods contain a combination of sugars.  Glucose and fructose are both simple sugars that are naturally found in fruits, grains, and sweeteners.  Table sugar is equal parts glucose and fructose.  Dairy contains glucose but not fructose.  High-fructose corn syrup, a common sweetener in soda, usually has a formulation of 55% fructose and 42% glucose. 

What to do:  Regardless of how fructose compares to glucose, minimize your intake of highly sweetened foods and beverages.  To satisfy your sweet tooth, opt for whole-foods that have sweetness such as fruits and starchy vegetables like squash and yams.  Foods such as fruits that contain sugars bound up in plant fibers contain less total sugar and raise blood sugar more slowly than concentrated sources of sugars such as soda, juice, candy, and sweets.  

Adapted from article found at:

http://consumer.healthday.com/Article.asp?AID=672039

http://www.medicalnewstoday.com/articles/254512.php.

Sources:

"Effects of Fructose vs. Glucose on Regional Cerebral Blood Flow in Brain Regions Involved With Appetite and Reward Pathways"; Page KA, Chan O, Arora J, and others; JAMA 2013;309(1):63-70; DOI:10.1001/jama.2012.116975.
"Fructose Ingestion and Cerebral, Metabolic, and Satiety Responses"; Purnell JQ, Fair DA. JAMA 2013;309(1):85-86; DOI:10.1001/jama.2012.190505

HOW TO PUT NEW YEAR’S WEIGHT LOSS RESOLUTIONS INTO ACTION

While the year changes overnight people usually do not, especially when it comes to habits developed over a lifetime.  Studies show that most New Year’s resolutions to lose weight do not last.  Why is this?  One problem is that most resolutions do not include a realistic action plan.  Many people plan to lose an unrealistic amount of weight and aim for drastic changes to their diet and exercise pattern.  When they fail to stick with the extreme changes they envisioned making, they throw in the towel.  But, you can succeed in lasting weight loss.  Follow these 5 essential guidelines to put your weight loss goals into action. 

#1 – Be in it for the long haul.  The only way to achieve lasting weight loss is to adopt a food and activity lifestyle change – something you can live with over the long-term.  When people adopt a very restrictive diet, they lose weight but they usually do not stay on the diet.  When we lose weight, we still have the extra fat cells we had at our heavier weight, they are just smaller.  So, it is more challenging for someone who has gained and lost than someone who has never gained, to maintain their weight.  Chances are, once you lose weight, if you return to your pre-diet intake, the lost weight will come back on.  So, recognize that sustaining loss demands long-term changes, not crash diets.   

#2 - 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 what they consume lose twice as much weight as those who do not, 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.  Websites and “apps” provide you with a weight loss calorie goal and count your caloric intake helping you to budget your intake and stay under your calorie limit.  At NYCC, we like the “app” and online site Calorie Counter & Activity Tracker at MyFitnessPal.com.  It is free, and, if you choose, this application allows your nutritionist or friends to view your diary. 

It is also useful to track your weight either weekly or daily.  Day-to-day weight will always fluctuate but the scale can help you to stay focused.  Tracking your weight also gives you great feedback on whether the changes you have made are working or if you need to make additional changes to achieve weight loss. 

#3 Get physical. Research demonstrates that activity helps with weight loss not only because it increases the total calories we burn but also because it helps individuals focus on their health goals.  Working out also helps to improve mood, self-image, and appetite sensitivity.  Armed with a positive perspective we are much better at following through on challenges.  Both cardiovascular and resistance training are useful.  Cardio (exercises that increase your heart rate) especially helps to burn calories and improve mood.  Resistance activity helps to build muscle and increase metabolism.  The best activity is the one that you will do.  Research shows that when you exercise with a friend you are much more likely to stick with your goals.  Sometimes working out at home with an exercise DVD or video game or going for a brisk walk is easier to work into your routine than going to a gym. No matter what activity you do, always increase your activity slowly and, if you have health problems, talk to your doctor before starting a new exercise plan.

#4 Learn from slip-ups. Making changes to diet and activity is hard work.  Sometimes you are going to make a decision that is not in line with your health goals.  This is O.K.  Instead of deciding you are a failure, forgive yourself and then review the set-back and how you could reduce the likelihood of having the same problem in the future.  By learning from your experience, you can improve your ability to stick with a healthy diet and active lifestyle.

#5 Build social support.  Making dietary and lifestyle changes is easier with the support of family, friends, and colleagues.  Try to communicate the changes you are trying to make to the persons in your household.  Let them know specific measures they can take to help you such as giving you space to exercise or keeping tempting foods out of the house.  Friends can also be useful allies.  Having an exercise buddy is ideal but friends can also help by calling to encourage you to make your workouts.  It can also be motivating to note your progress with your online social network.  The myfitnesspal.com site and “app” also allows you to “friend” other dieters who can help you problem-solve and offer support.     

THINKING YOU ATE A LOT MAY HELP YOU FEEL FULL LATER

 When it comes to our perceptions of fullness and food satisfaction, our minds play a central role.  For example, in numerous studies it has been found that when people are lead to believe what they are eating is decadent they like the item better than when they are told the item is healthy.  And, when people visualize eating an item, not just having a passing thought about a food, but going through the mental process of the action of consuming the food, their perceived hunger and cravings for the item are diminished.  Adding to these findings, a new study has demonstrated that when people believe they have consumed a large portion, even when the actual portion is small, they feel less hungry hours after the meal.

This study included volunteers who were given what appeared to be either a small or large portion of soup for lunch. The researchers, however, manipulated the amount of soup the volunteers actually consumed by using a hidden pump that could refill or empty a soup bowl without the eater noticing.

They found that immediately after they ate, the volunteers' level of hunger matched the amount of soup they had eaten, not the amount they had seen just before eating. But two to three hours after lunch, those who had seen a larger portion of soup had significantly lower levels of hunger than those who had seen a smaller portion.  And, 24-hours after eating the soup, more of the volunteers who had seen a larger portion of soup (but had in fact consumed a smaller portion) believed that the portion they had consumed would satisfy their hunger

Lead researcher Dr. Jeffrey Brunstrom and his colleagues said their results demonstrate the independent contribution of memory processes to feelings of satiety after a meal.  "This study is exciting because it exposes a role for cognition in the control of hunger - appetite isn't governed solely by the physical size and composition of the meals we consume,” said Burnstrom.

What to do:  To help you reduce your portions while feeling satisfied, serve your meals on dishes that make the portion look bigger such as shallow bowls, small plates, and glasses that are tall and thin (rather than short and wide).  Engage your mind in the process of eating.  Remove distractions such as television and phones and eat your food slowly, savoring each bite. 

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_132005.html

http://www.foodnavigator-usa.com/Science/All-in-the-mind-Meal-memories-may-influence-later-feelings-of-satiety

Source:

Brunstrom JM, Burn JF, Sell NR, Collingwood JM, Rogers PJ, et al. (2012) Episodic Memory and Appetite Regulation in Humans. PLoS ONE 7(12): e50707.doi:10.1371/journal.pone.0050707

SKIPPING BREAKFAST INCREASES APPEAL OF HIGH CALORIE FOOD CHOICES

Your mother was right!  A mounting body of research has found that breakfast may indeed be the most important meal of the day.  For example, those who eat breakfast are less likely to become overweight/obese and more likely to maintain weight loss.  And, when people eat breakfast they have more balanced blood sugar levels throughout the day and are less likely to overeat at the end of the day. 

An interesting recent study examined brain scans when individuals had and had not eaten breakfast.  21 healthy weight individuals were shown pictures of foods while having an MRI taken of their brain.  On one day they were given no breakfast before the scans and on a different day they were fed breakfast an hour and a half before the scans.  In response to low calorie foods, there was no difference between the level of activity in the participants’ orbitofrontal cortex (the area of the brain believed to be involved with food appeal).  However, the brain response to high calorie items was much greater among those who had missed breakfast than those who had eaten.    The researchers said skipping breakfast created a "bias" in the brain in favor of high calorie foods, making it much more difficult for the individual to make a healthy choice.  When the researchers offered the participants lunch at the end of the study, people ate 20% more calories and chose less healthy items if they had missed breakfast.  

What to do:  Eat a healthy breakfast!  A healthy breakfast should contain a combination of nutrient-rich carbohydrates such as whole grains; fruits and/or veggies; some lean dairy or other protein source such as eggwhites; not too much fat.

Adapted from article available at:  http://www.bbc.co.uk/news/health-19962588.