Healthy Eating: Food Fight

This is an interesting article on having a head to head comparison of different foods.  Read on:

What’s healthier for you, broccoli or cauliflower, raspberries or blueberries, green tea or black tea? Find out as these foods battle it out for the ultimate health food title.

Round 1: Blueberries vs. Raspberries

Chock-full of fiber, minerals and vitamins, and loaded with healing antioxidants; there is no disputing it, berries are one of the healthiest foods around. But when it comes down to it, does one berry outshine the rest? A few years ago, the answer would have been blueberries. Commonly referred to as the brain berry, blueberries are rich in antioxidants that prevent many diseases. But now, more and more research has shown that while the blueberry is a health champion, it may not be knocking the other berries down so quickly. Find out how the tiny raspberry fairs as it takes on its infamous bluer cousin:

They may be small and with only 80 calories per cup, they are certainly low in calories, but they are mighty – say hello to the blueberry! Rich in Vitamins A, C and E, blueberries are high in fiber and low in saturated fat and sodium; but this is just the tip of the iceberg. Packing the highest amount of antioxidants of all the berries, and fruits for that matter, blueberries are known for their anti-inflammatory, anti-bacterial and anti-cancer properties. Today, antioxidants are measured with the ORAC (Oxygen Radical Absorbance Capacity) test, a scale which quantifies the antioxidant capacity of foods.  The test not only shows that berries have the highest amount of antioxidants of any fresh fruit, but that blueberries have the most antioxidants (by a landslide) of all the berries (and fruit for that matter). The ORAC value of one cup of blueberries is 5486, while that of blackberries is 4654, that of strawberries is 3520, and that of raspberries is 2789.

Blueberries are loaded with anthocyanin, the antioxidant that gives the berry its deep blue color and as well as some of its celebrated health benefits. Like all antioxidants, anthocyanin mops up harmful free radicals, which lead to many age related diseases as well as cancer. Moreover, research on anthocyanins also shows that they reduce the coagulation of blood platelets, thus preventing the formation of blood clots that can cause stroke, pulmonary embolism, peripheral vascular disease and heart attack. This antioxidant also raises  "good" HDL cholesterol while inhibiting the oxidation of “bad” LDL cholesterol.

So blueberries help your heart and help to prevent cancer. What else can this tiny berry do? In laboratory animal studies, it was found that blueberries help to protect the brain from oxidative stress and therefore may reduce the effects of age-related diseases such as Alzheimer's or dementia. It was also found that a diet rich in blueberries significantly improves both the learning capacity and motor skills of aging animals.

However, this tiny berry’s health benefits keep on going. While carrots are commonly thought of as the “vision savior” several studies have shown that the antioxidants in blueberries can reduce serious eye problems such as macular degeneration, hypermetropia, myopia and cataracts. Moreover, the proanthocyanidins found in blueberries have been shown to prevent the growth of bacteria that causes urinary tract infections.

So how do raspberries fair against their bluer cousin?  Delectably sweet yet slightly tart, the raspberry reigns over the berry world when it comes to fiber.  With twice as much as its arch-nemesis, blueberries, raspberries pack 8g of dietary fiber per cup, that's 40% of an average adult's daily requirement.  While this tiny fruit may rank slightly lower on the ORAC scale than some of its berry counterparts, they are rich in ellagic acid, a powerful antioxidant that is thought to help prevent and fight cancer (particularly skin, breast, lung, bladder and oesophagus). Research has shown that ellagic acid uses different cancer-fighting methods all at once: it acts as an antioxidant, it helps the body to remove specific carcinogens and it helps to slow the reproduction of cancer cells. Ellagic acid is also thought to elevate insulin levels and lower blood sugar levels,  which is important for diabetics and people who are prone to the disease (overweight or if it runs it their family).

Raspberries also contain salicylic acid, which is believed to act much like aspirin does in the control and prevention of heart disease. Like blueberries, raspberries also contain  anthocyanins; however, the  anthocyanins found in red fruits such as raspberries, are thought to inhibit the growth of tumor cells by slowing the development of pre-malignant cells as well as encouraging cancer cells to die off faster.

Last but certainly not least, raspberries are rich in Vitamin C, packing 51% of one's daily requirement – almost double the amount found in blueberries. If that wasn't enough, they are also high in folate, riboflavin (Vitamin B2), magnesium and manganese – one cup contains 62% of an adult's daily requirement of this all important mineral.

Quite a lot of nutrients and health benefits for a fruit that only packs 70 calories per cup, don't you think? So who wins this food showdown? It’s really hard to say, as more and more studies keep proving that both of these berries help to prevent and to fight an array of life threatening illnesses. So mix your berries, and while enjoying the delicious flavors, know that your body is thanking you.

Round 2: Green Tea vs. Black Tea

Whether it is hot or cold, there is no doubt about it tea is one of the best things you can drink; but which tea is better – black or green? As we all know, green tea is a force to be reckoned with; but what about black tea? Does it also offer the same health benefits? After all, both green tea and black tea come from the same plant, the Camellia sinensis. The leaves are simply processed differently, as green tea leaves are withered and steamed, rather than fermented while black tea leaves undergo a fermenting and crushing process.

For starters, what makes green tea so powerful? The answer: catechins! Green tea is loaded with catechins, a type of polyphenol and a powerful antioxidant. Antioxidants destroy free radicals, which damage the body at the cellular level leaving us more susceptible to cancers, heart diseases, other degenerative diseases, and may even make us look older. Catechins also prevent viral infections, such as the common flu, and fight off bacteria in the stomach that cause food poisoning (one of the reasons sushi bars often serve green tea after the meal).

Within green tea there are several different types of catechins: epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG), which makes up about 10-50% of the total catechin content in the tea and appears to be the most powerful of the catechins as its antioxidant activity is 25 to 100 times stronger than vitamins C or E. In fact one cup of green tea has more antioxidants than many of the fruit and vegetable heavy weight champions, including broccoli, spinach and strawberries.

So what about black tea? Unfortunately the fermentation process converts the catechins into other compounds - theaflavins and thearubigins. While these compounds are not catechins, they are still antioxidants and new research has shown that they do more than just contribute to the tea’s dark color and distinctive flavor. Both compounds are believed to have anti-inflammatory and anti-allergy properties, which is beneficial for someone who suffers from environmental allergies or from arthritis. However, that's not all black tea does. Research from the Tianjin Key Laboratory in China, published in The Journal of Food Science, has shown that this dark tea may help control blood sugar levels. The naturally occurring polysaccharides in the tea, which are at a much higher level than in green tea, have been shown to slow and even to reduce the absorption of glucose from recently eaten food, which can greatly benefit diabetics and people who are prone to the disease.  

Beside antioxidant levels, there are other factors to consider when choosing tea, such as caffeine. While both black and green teas have lower caffeine levels than coffee or soda, green tea has about half the amount of caffeine as black tea.  In fact, the levels of caffeine in green tea are so low, that it does not affect most people's sleep. So unless you are after that wake me up effect, green is probably the way to go.  

While green tea still comes out ahead, black tea’s health benefits are certainly impressive and should not be easily dismissed.

Round 3: Broccoli vs. Cauliflower

As a deep green vegetable loaded with vitamins and minerals, broccoli is definitely a heavy weight health champion, but what about its closely related relative, cauliflower? Don’t be fooled by its pale demeanor; cauliflower is also packed solid with many essential nutrients. While there is no doubt that both are healthy options, if you had to choose one which should it be? Find out now as broccoli and cauliflower square off:

For starters, both broccoli and cauliflower are low in calories. A half-cup serving of broccoli (boiled or steamed) has 27 calories while a half-cup serving of cauliflower (boiled or steamed) contains 14 calories. So based simply on calories, cauliflower wins; however as we know, when it comes to proper nutrition and even weight management, calories aren’t everything. Fiber is one of the key ingredients when it comes to controlling and losing weight. While it may be a carb, fiber digests very slowly and therefore leaves us feeling full longer, thus preventing unnecessary snacking throughout the day. So how do broccoli and cauliflower fair when it comes to this macro-nutrient? With 4.68g of fiber per half a cup, broccoli knocks its paler counterpart out of the ring as cauliflower only contains 3.35g per a cup.

But what about the micro-nutrients? As a deep green vegetable, broccoli is expected to be rich in many essential nutrients – and this vegetable does not disappoint. Packed with vitamins, one cup of broccoli provides over 200% of one's daily requirement of the antioxidant Vitamin C,  194% of one's daily requirement of Vitamin K and 45% of one's daily requirement of Vitamin A. This green vegetable is also an excellent source of folate, manganese, phosphorus, riboflavin (Vitamin B2) and magnesium. While the calcium in a serving of broccoli is not nearly as much as  that of a glass of milk, broccoli is recognized as an important calcium source for those who don't eat dairy products. So how does cauliflower compare? Unfortunately for this albino vegetable, it contains less micro-nutrients than its greener rival; even so, don’t discount cauliflower as one cup still provides nearly 100% of one's daily requirement of Vitamin C as well as 20% of one's daily requirement of Vitamin K and 11% of one's daily requirement of folate.

These two cruciferous vegetable are not only abundant in fiber, vitamins and minerals. Both contain glucoraphanin which upon ingestion is converted into sulforaphane, a compound that triggers the body to produce its own antioxidant enzymes to fight free radicals. In laboratory research, sulforaphane appears to reduce and even to prevent cancer by interrupting cell division.

So who wins this round? While both provide knock out health benefits, broccoli is still slightly more nutritious. Nevertheless, cauliflower still holds its own, and provides many essential nutrients. But remember, whichever you choose, eat it raw or only lightly steamed in order to preserve the health benefits.

More from here: http://www.jpost.com/Health/Article.aspx?id=212971

Obesity fight begins at home: Michelle Obama

Read this article about Obama and their fight for childhood obesity.

US First Lady Michelle Obama's campaign against childhood obesity took a personal turn when she said she is paying more attention to a key body fat measurement for her own daughters.

Obama said she was surprised to learn that her daughters' body mass index, or BMI, numbers were "creeping upwards," she wrote on yahoo.com's website.

"I didn't really know what BMI was," she said.

"I certainly didn't know that even a small increase in BMI can have serious consequences for a child's health," she added, recommending that all parents inform themselves about the vital weight statistic.
President Barack Obama and the first lady are the parents of two girls, Malia, 12, and Sasha, 9.
The BMI takes height and weight into consideration when calculating body fat, and is considered by doctors and fitness experts to be a more reliable indicator of obesity than weight alone.
Michelle Obama has targeted childhood obesity as her signature cause, at a time when one in three American children is obese or overweight due to a lack of exercise and a diet loaded with fat and sugar.
Overweight children are believed to be more likely than their normal-weight peers to grow up to be obese adults at greater risk of high blood pressure, high cholesterol and type 2 diabetes.

More from here: http://www.google.com/hostednews/afp/article/ALeqM5iMN1UE1cYY1SXZhueY8y8Sbvydgg?docId=CNG.f562d238b750a565f6cd658dfd177857.431

Curbing cholesterol may fight infections - study

This is an interesting article linking cholesterol drugs in fighting infections as well.  Read this article by Kate Kelland:

* Mouse study finds immune system link to cholesterol
* Statin-like drugs could be developed to fight infections

LONDON, March 8 (Reuters) - Lowering cholesterol levels could help the body's immune system fight infections, British scientists said on Tuesday.

A study in mice by researchers at the University of Edinburgh found a direct link between the workings of the immune system and cholesterol levels.

"What we have discovered is that a key immune hormone stimulated upon infection can lower cholesterol levels and thereby deprive viral infections of the sustenance they need to grow," said Edinburgh's Peter Ghazal, whose study was published in the Public Library of Science (PLoS) Biology journal.

"Drugs currently exist to lower cholesterol levels, but the next step would be to see if such drugs would also work to help bolster our immune systems," he said.

Medicines called statins, such as Pfizer's (PFE.N) Lipitor, AstraZeneca's (AZN.L) Crestor, and a generic called simvastatin, are widely prescribed to lower "bad" or LDL cholesterol -- a risk factor for heart disease -- and are credited with being among the most successful drugs in helping to prevent heart attacks and strokes.

In a telephone interview, Ghazal said many years of research work lay ahead before these findings could be translated into human treatments, but he thought statin-like drugs could in future be developed to have potent anti-infective effects as well as being able to reduce levels of bad cholesterol.

Currently, antiviral drugs are used to fight viral infections by targeting the machinery that enables viruses to multiply. Antibiotics are used to fight bacterial infections, but bugs are able to mutate and develop new strains that are drug-resistant, prompting the need for new and more powerful medicines to be developed all the time.

Ghazal said his research team hoped to use their studies to find news ways of combating infections, which could for example involve mimicking immune signals sent out to lower the production of cholesterol.

Such treatments would help overcome the problems of drug resistance, Ghazal said, since they would aim to enhance the way the body responds to an infection, instead of focussing on attacking the bug itself


more from here: http://www.reuters.com/article/2011/03/08/cholesterol-infections-idUSLDE7270AH20110308

Good diets fight bad Alzheimer genes

An interesting article about Alzheimer and cholesterol... Read on:

Scientists today agree that there are five molecules that are known to affect or cause Alzheimer's disease, which plagues an estimated five million Americans. The potency of these molecules is linked to environmental factors such as diet and lifestyle.
Prof. Daniel Michaelson of Tel Aviv University's Department of Neurobiology at the George S. Wise Faculty of Life Sciences has illuminating news about one of these five molecules – APOE, created by the apolipoprotein E gene found in all of our bodies.
Prof. Michaelson says APOE comes in two forms, a "good" APOE gene and a "bad" APOE gene, called APOE4. He has developed animal models to investigate the effects of diet and environment on carriers of APOE4, the presence of which is a known risk factor for Alzheimer's. It appears in 50% of all Alzheimer's patients, and in 15% of the general population which due to APOE4 is the population which is at risk of getting the disease.
The good news? In preliminary results, the researchers are exhilarated to find that a diet high in omega 3 oils and low in cholesterol appears to significantly reduce the negative effects of the APOE4 gene in mouse models.

Exercise is not enough – and may be worse.
In differentiating between the good and bad variants of the APOE gene, Prof. Michaelson and his team studied many variables. They determined that while a rich and stimulating environment is good for carriers of "good" APOE, the same environment has a negative effect on those at risk for Alzheimer's because they carry the APOE4 gene. While this environment stimulated the formation of new neuronal connections in the "good APOE" mice, it caused the death of brain neurons in the "bad APOE" mice. The stimulating environment included running wheels and tubes for hiding and sliding, as well as ropes and other toys for the mice to play on, replaced and updated with new toys weekly. Those in a non-stimulating environment had access to no toys at all.
"Conditions that are generally considered good can be harmful if the mouse is a carrier of the APOE4 gene. Extrapolating this to the human population, individuals with the bad APOE4 gene are more susceptible to stress caused by an environment that stimulates their brain," says Prof. Michaelson.
Recently he expanded his original findings, first published in the Journal of Neuroscience in 2008, with a new element: diet.
APOE is a lipoprotein and known to be influenced by the good oil found in fish. Prof. Michaelson and his European colleagues, under a joint European Commission grant called LIPIDIDIET, constructed an experiment. In a standardised environment, they introduced three different kinds of diet: a normal diet, a "bad" diet high in cholesterol, and a "good" diet high in fish oil.

When it's good, it's good
"The main take-away message here is that good diets can alleviate the effects of bad genes. Of course nutritionists have had this general idea for a while, but it's nice to be able to show that this approach can be applied to specifically counteract the negative effects of Alzheimer's disease-related genes," says Prof. Michaelson


More from here http://www.virtualmedicalcentre.com/news/good-diets-fight-bad-alzheimer-genes/15988

New cholesterol drugs seen

Take a look at this breakthrough on cholesterol medication:

High cholesterol, which can lead to heart attack or stroke, is typically treated today with a class of drugs called statins. Researchers at the University of New South Wales say they've discovered an enzyme, squalene mono-oxygenase (SM), that is key to assembly of cholesterol in the body. This could lead to new drugs to fight high cholesterol levels. Medications are already in use to treat the fungal enzyme equivalent of SM. Tests will now begin on anti-SM drugs that target cholesterol, the scientists said.

Foods that fight fat

Here's an article by Bob Otieno.  Take a look at these fat fighting food that would help in our everyday fitness.

Weight loss is not only about exercise but proper diet too. People struggle so much with weight management that if they don’t exercise, they end up either being bulimic or starve themselves. This, however, encourages fat to build up by slowing down the metabolic rate of the body.

Instead of beating this urge to eat, you can use it to your advantage by eating fat fighting foods.

Foods that might increase your fat fighting ability include:

Pears and apples

Pears and apples are high in water content. Eat them with the peels for extra fibre, which will keep you full longer. It is highly recommended to take whole fruits rather than fruit juice. Not only do you get more fibre, you have to chew the fruit, which takes a bit longer and requires some exertion. You burn a few calories chewing, as opposed to gulping down a smoothie.


Watermelon

Foods that are high in water content take up more room in the gut. This signals the body that you have had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are full of water and nutrients, but low in calories. Watermelon is a rich source of the anti-oxidants and add Vitamins A and C to your body.

Grapefruit

While grapefruit doesn’t have any magical fat-burning properties, it can help dieters feel full with fewer calories. It has plenty of soluble fibre, which takes longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal may help fill you up.

Green tea

Studies suggest that green tea may promote weight loss by stimulating the body to burn abdominal fat. This is because it contains catechins, a type of photochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. You can take your tea hot because it takes longer to drink, slowing your calorie intake and providing a soothing experience.

Cinnamon

Cinnamon may have a stabilising effect on blood sugar levels. This could curtail appetite and though sometimes used as a spice, it also has great medicinal value. Nutrition health studies find it to be helpful in the treatment of Type 2 diabetes mellitus and insulin resistance. Stir some into your coffee, tea or yoghurt to add sweetness without adding calories.

Berries

Like other fruits, berries are high in water and fibre, which can keep you full longer. But they have another benefit; they are sweet. This means berries can satisfy your sweet taste buds for a fraction of the calories you would take in gobbling cookies or snacks.

Raw vegetables

Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they are full of water to help you feel full and they are low in calories.

Sweet Potatoes

Baked sweet potatoes are so full of flavour. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, vitamin C and fibre.

Eggs

Studies suggest eating protein in the morning will keep your hunger at bay longer than eating other carbohydrates. One egg has only 75 calories but packs seven grammes of high-quality protein, along with other vital nutrients. Your body will burn more calories digesting eggs than a carbohydrate heavy breakfast. If you have high cholesterol, check with your doctor about how many eggs you can eat per week.

Coffee

Coffee stimulates the metabolism a little and is one of your favourite beverages that may help you lose weight. Taking unsweetened coffee is a reasonable option, as it has a low calorie-content provided no sugar is added.

Oatmeal

Oatmeal has three things going: fibre-rich whole-grain oats, lots of water and it is hot. Hot food takes longer to eat and all that liquid and fibre will help you feel full longer. Don’t buy the one that is already sweetened.

Salad

Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fatty foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. But be careful about dressing, which can add a lot of calories.

Nuts

Nuts are an excellent way to curb hunger between meals. They are high in protein, fibre and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. Be careful with quantity.

Skimmed milk

Skimmed milk provides plenty of protein and calcium with none of the fat found in whole milk. And even though it is fat-free, skimmed milk can help you feel full. It takes longer to leave the stomach than drinks with less protein. Experts say that skimmed milk and other non-fat dairy foods may promote weight loss, particularly around the mid-section.

Fish

One of the best sources of protein is fish. Studies show it is more satisfying than chicken or beef. Most fish are ow in fat and usually have a healthy form of fat omega-3 fatty acids.