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January 2003
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Defending Against Colon Cancer: A Healthy Lifestyle Goes A Long Way
By Linda Antinoro, J.D., R.D.
It’s been four years since headlines heralded that fiber doesn’t decrease colon cancer risk after all, upending recommendations that had been considered gospel. Where does that leave us in trying to prevent the third most common cancer? EN takes a look at what you can do—aside from recommended screening tests—to reduce your risk of colon cancer. Plant-Based Diet Still Pays Off. Even though fiber is no longer the holy grail of colon cancer
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Phytonutrients: The Hidden Keys To Disease Prevention, Good Health
By Densie Webb, Ph.D., R.D.
Until just a few short years ago, nutritionists judged the nutritional value of foods solely by how their vitamin and mineral contents stacked up. Foods like grapes, eggplant or celery—low in traditional nutrients—didn’t fare well. Now we know better. Plant foods—fruits, vegetables and whole grains—pack plenty of naturally occurring compounds called phytonutrients or phytochemicals. Over the years, several population studies have linked diets rich in phytonutrients to a reduced risk of chronic conditions,
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More Leisurely Weight Loss: 20 Ways to Cut 100 Calories a Day
By Andrea Klausner, M.S., R.D.
A small weight loss is all some people really need—those 5, 10 or even 20 pounds that perennially haunt many of us. If that’s you, then small, sustained diet changes may be all you need. If you’re not in a race to the weight-loss finish line, reducing your calories by only 100 a day
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Seeds, Swordfish or Supplements? Where to Get Your Omega-3s
The American Heart Association (AHA) has announced new guidelines for omega-3 fatty acids, with advice on intake of both fish and fish oils. The omega-3 fats include plant-derived alpha-linolenic acid (ALA), called an "essential" fat because the body cannot make it, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both found only in seafood. ALA converts to EPA and DHA, though not very efficiently. AHA Comes Around. Although ideal intakes of omega-3’s for
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Before You Grab That Energy Bar, Read the Label
By Emily Bergeron, M.S., R.D.
Energy bars are everywhere these days. Supermarket, drugstore and health food store shelves sport an array of bars with claims they’ll boost your energy level and bolster your protein intake. Nearly all are fortified with as many vitamins and minerals as a bowl of cereal. Some package soy in tantalizing flavors like chocolate fondue, blueberry cheesecake and lemon zest. But are any of them more than souped-up candy bars? Yes, many are, but
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Whole Herb Echinacea Fails to Ease Colds
Echinacea, the popular herbal cold remedy believed to help boost the immune system, failed to measure up to its reputation in research conducted at the University of Wisconsin in Madison. But that might be a reflection of the form of the herb given. In the study, 142 college students with recent onsets of colds took either a placebo or one gram of Echinacea purpurea and Echinacea angustifolia (root and whole plant product, not
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When It Comes to Supplements, Its Still Buyer Beware
Dietary supplements don’t always contain what their labels imply. While the Food and Drug Administration (FDA) regulates over-the-counter nutritional products, it is essentially reactionary in nature, not preventive. Several recent reports highlight the problems of too few controls and how ubiquitous those problems are. Garlic Capsules to Yogurt Supplements. In an analysis of 13 popular non-aged garlic supplements, ConsumerLab.com, a commercial testing company in White Plains, New York, found that nearly one-quarter of
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Activity Boosts Bones
Regular physical activity protects against hip fractures in older women, according to 12 years of data from the Nurses’ Health Study. And the more, the better. Of 61,200 postmenopausal women, those reporting the most exercise from all activities had 55% fewer fractures than sedentary women. Women who walked four or more hours a week at an average pace had 41% fewer fractures than women who walked less than one hour a week. The
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How Much Exercise?
What is the optimal exercise regimen for improving blood lipids? Duke University researchers suggest it’s the amount of physical activity more than the intensity that matters most. They found that any exercise was better than none when it came to improving lipid levels in 84 overweight men and women with abnormal blood lipids. The inactive group gained weight and showed deterioration in lipid profiles even faster than anticipated. Moreover, more exercise was better
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Wholesome OatsNot Just for Breakfast Anymore
The Folklore: American colonists first planted oats in the 1600’s. But oats weren’t packaged for sale in the U.S. until 1852. Twenty-five years later came Quaker Oats, featuring that same cylindrical package with the familiar face we see today, on its 125th anniversary. The Facts: Oats are a leading grain crop in the U.S. Yet, while a staple in pantries, only about 5% of what is grown is fed to humans; the rest
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Natural Relief for Psoriasis? Not Proved, But May Be Worth a Try
Q. I have mild psoriasis, but avoid prescription medicines because of potential side effects. Are there any natural treatments I could try? A. Many alternative remedies are touted to subdue—even "cure"—this age-old chronic skin condition. Few have scientific validation, however, and many are downright scams. But natural approaches often have fewer side effects than pharmaceuticals, so even slightly promising ones may be worth a try. The "Heartbreak of Psoriasis." In psoriasis, skin
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Raw and Cooked Veggies Pack Potent Nutrient Punch
Q. What’s the best way to cook vegetables to get the most nutrients? A. There is no method that retains every nutrient found in raw vegetables, but in general you’re best off if you cook with the least amount of water for the least amount of time. This preserves the most nutrients, particularly fragile ones like vitamin C and the B vitamins, including all-important folate. Vitamins. Microwaving is tops for preserving vitamins,
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