Are you nuts about maintaining bone health? Consider eating foods rich in omega-3 fatty acids such as walnuts and flaxseed oil. According to a recent, small human clinical trial, a plant omega-3 fatty acid rich diet may have a positive impact on bone metabolism.

Throughout life, bone is continuously resorbed (dissolved) and formed (rebuilt)—a process known as bone metabolism. Without a healthy ratio of resorption to formation, bones can become unhealthy, weak, and brittle. Therefore, it is imporant to take action to maintain healthy bone metabolism, such as exercising moderately, eating a healthy diet, and taking calcium, magnesium, and vitamin D.

Interestingly, emerging research suggests that additional factors, such as inflammation, influence bone health. Inflammation has been linked to numerous other chronic health conditions, including arthritis and heart disease.

In this randomised, double-blind study with 23 overweight men, published in the Nutrition Journal, subjects were assigned to one of three diet groups for six weeks. (Patients underwent three-week washout periods between diets to help control the results.) Briefly, the dietary interventions were as follows:

1. Average American diet rich in omega-6 fatty acids, consisting of approximately 7.7% omega-6 fatty acids and 0.8% plant omega-3 fatty acids.
2. Omega-6 rich diet providing 12.6% omega-6 and 3.6% omega-3 fatty acids.
3. Omega-3 rich diet providing 10.5% omega-6 and 6.5% plant omega-3 fatty acids.

Walnuts and flaxseed oil were the main sources of omega-3 fatty acids in the study.

At the end of the dietary interventions, researchers reported that bone resorption markers were significantly decreased when subjects followed the omega-3 rich diet when compared to the omega-6 diets (13.2 versus 13.8/15.59 nanomoles bone metabolism markers, respectively.) No changes in bone formation were observed.

Patients consuming the omega-3 rich diet also demonstrated a decrease in an important marker of inflammation in comparison to the omega-6 rich diets. (10.3 nanograms per litre versus 13.3/18.2, respectively.)

According to the researchers, “The results indicate that plant sources of dietary [omega-3] may have a protective effect on bone metabolism via a decrease in bone resorption in the presence of consistent levels of bone formation.”

These health benefits appear to be linked to the ratio between dietary omega-6 and omega-3 fatty acids, noted the researchers. Previous studies have demonstrated that omega-6 fatty acids produce pro-inflammatory activity in the body, while omega-3 fatty acids produce anti-inflammatory effects.

The study researchers concluded, “The present results suggest that incorporating plant sources of [omega-3] into the diet may provide health benefits not only to the cardiovascular system, but also to the skeletal system.”

Enriching the Diet with Nutty Delights

Are you looking to enrich your diet with plant omega-3 fatty acids? There are numerous delicious recipes to try depending on individual tastes, including:

• Spinach walnut salad with raspberry walnut vinaigrette
• Garlic walnut dip
• Walnut-stuffed salmon
• Walnut & cucumber gazpacho
• Green beans in walnut vinaigrette
• Walnut or flaxseed oil drizzled over fresh vegetables
• Flaxseed oil salad dressing
• Flaxseed oil mixed with yogurt or cottage cheese

For a variety of recipes, tips on cooking, and restaurant listings, please visit www.cookinglinkcentral.com
Author: Larissa Tuttle, Certified Nutritionist

Study abstract available at: http://www.nutritionj.com/content/6/1/2/abstract

Increasing childhood intake of fish and whole grains could reduce the risk of developing asthma by one-half, suggests a recent study from The Netherlands. This study looked at dietary intakes of a variety of foods—including fish, whole grains, fruits, vegetables, and dairy—of 598 Dutch children ranging from 8 to 13 years old.These findings may be a breath of fresh air for the increasing number of asthma suffers in the Western world. According to 2004 statistics from the Centers for Disease Control (CDC), over 12 percent of children and 9.9 percent of noninstitutionalized adults have been diagnosed with asthma. Asthma sufferers accounted for 13.6 million office-based visits, 1 million hospital outpatient visits, and 1.8 million hospital emergency department visits in a single year. Even more alarming, the number of asthma-related deaths was 3,780—accounting for 1.3 per 100,000 deaths.

The rise in the prevalence of asthma in western societies may be related to changed dietary habits,” according to the study researchers. “Epidemiological studies in children have shown inverse associations of asthma related outcomes with intake of fruits, vegetables, dairy and whole grain products, and fish.”

In the current study, the intake of fish and whole grains were inversely associated with asthma. However, there were no clear associations with fruits, vegetables, and dairy products. The study researchers concluded, “Our findings suggest that a high intake of whole grain products and fish may have a protective effect against asthma in children.”

Breath-Catching Food Tips

• Talk to your healthcare provider before making any dietary changes. This information is not intended to diagnose, treat, or prevent any disease.
• Consider fish high in omega-3 essential fatty acids and low in contaminants, such as certain sources of salmon, trout, sardines, herring, and pilchard.

• Keep up-to-date on the Food and Drug Administration guidelines for fish consumption, especially for pregnant or lactating women, women of childbearing age, and children. A number of fish are known to have high mercury content.
• Watch for food allergies to certain grains and seafood. Common food allergens in these food groups include (but are not limited to) wheat and other gluten-containing grains, as well as shrimp, crab, crayfish, and lobster. Small children are prone to developing seafood allergies, so it is important to avoid the aformentioned seafoods.

For a variety of recipes, tips on cooking, and restaurant listings, please visit www.cookinglinkcentral.com.

Author: Larissa Tuttle, Certified Nutritionist

Study abstract available at: http://thorax.bmj.com/cgi/content/abstract/61/12/104

CDC statistics available at: http://www.cdc.gov/nchs/fastats/asthma.htm

Kiwifruit, named after the national bird of New Zealand, is a soft and flavorful fruit sometimes described as a mix of strawberry, banana, and pineapple. Much more than just a delicious addition to any fruit salad, preliminary research has shown that kiwifruit may reduce blood clotting and combat constipation.

In a recent pilot study of 14 healthy volunteers, eating one to three kiwifruit a day, in combination with dietary advice and improved physical activity, was shown to enhance the repair of DNA—the genetic code for cells. Study subjects consisted of six men and eight women—all healthy, non-smokers.

After three weeks, all subjects were given advice on healthy eating and physical activity. After week six, subjects were randomly assigned to receive a daily dose of kiwifruit (one for every 30 kg of body weight)—which is oftentimes two to three kiwis a day.

Researchers challenged cells of the study subjects with peroxide, which is known to induce damage. According to researchers, subjects who supplemented with kiwifruit “…showed an improved ability of the DNA to repair itself after the peroxide challenge.” This protective effect was found to persist for up to 24 hours.

Although the researchers did not propose a mechanism for this protective action, they hinted towards the antioxidant content of kiwifruit might protect against the damaging effects of peroxide. Kiwifruit are rich in antioxidants such as polyphenols, vitamins C and E, and folate. Antioxidants are known to protect DNA from oxidative stress and are widely used to assist in cancer prevention.

The researchers concluded, “…consumption of kiwifruitmay be an effective way to protect against a kind of DNA damage that has been shown to cause mutations through miscoding and that therefore might be responsible for initiating carcinogenesis.”

Daily Kiwi Delights

Consider some of the following ideas to incorporate this delicious, antioxidant-rich fruit in your regular diet.

• Mango-kiwi salsa

• Kiwi lemonade

• Kiwi sauced chicken

• Strawberry-kiwi smoothie

• Kiwi pancakes

• Added to fruit salad

• Kiwi muffins

For a variety of recipes, tips on cooking, and restaurant listings, please visit www.cookinglinkcentral.com.

Author: Larissa Tuttle, Certified Nutritionist

Study abstract available at: http://www.calharvest.com/nutr.dna.study.html

Scientists report new evidence that cranberries help stop the formation of dental plaque and tooth decay—an important discovery for the 95% of Americans affected at some time in their lives. In previous research conducted by a team of scientists from the University of California Los Angeles and Oceanspray Cranberry, an extract of cranberry was found to prevent the adhesion of the bacteria Streptococcus mutans—the main contributor to tooth decay.

Tooth decay is caused by the interaction between certain bacteria with food compounds on the surface of teeth. The first evidence of tooth decay shows as an accumulation of dental plaque—a biofilm on teeth comprised of bacteria and a polysaccharide matrix. Acid is easily formed by this acidogenic bacteria, ultimately causing teeth to dissolve.

Recently presented at the 84^th General Session of the International Association of Dental Research, new research focused on identifying compounds in cranberries that may be responsible for its demonstrated oral health benefits in preventing tooth decay.

Scientists from the University of Rochester School of Medicine and Dentistry in New York found that certain flavonoids in cranberries—quercetin and myricetin—may help oral health by preventing bacteria from sticking to teeth, reducing dental plaque formation, and inhibiting acidic conditions.

Tests conducted using cranberry extracts (providing 250 micrograms per millilitre of quercetin and myricetin) showed that these compounds may actually inhibit specific enzymes associated with the process leading to tooth decay.

According to the scientists, “Our data show that quercetin and myricetin are active compounds in cranberry that modulate the virulence factors involved in S.mutans acidogenicity and biofilm formation.”

Cranberries have increased in popularity over the years as consumer awareness of their health benefits has grown. This super fruit has also been found to help fight urinary tract infections, possibly by preventing bacteria from sticking to the urinary tract walls—leading many parents to include cranberries in their children’s diets as well as their own.

If you wish to add cranberry foods and drinks to your diet, it’s a good idea to consider the sugar content. We all know that sugar is counterproductive to cavity prevention. Fortunately, there are cranberry juices on the market without added sugar. If you feel they taste too tart, try diluting them with water and/or adding a healthy sweetener alternative. Also, consider fresh cranberries and delicious, homemade cranberry pie that’s low in fat and without regular sugar.

For more information on foods, cooking, and more, please visit www.cookinglinkcentral.com

Author: Larissa Tuttle, Certified Nutritionist

Study reference: FEMS Microbiol Lett. 2006 Apr;257(1):50-56.

According to a previous clinical trial, cinnamon may be help to control blood sugar (glucose) levels and blood lipid levels in type 2 diabetics, leading researches to further investigate. Exciting new findings provide more evidence of this delicious spice for individuals with type 2 diabetes.

In a recent double-blind study of seventy-nine type 2 diabetics on oral antidiabetic medication or a special diet (but not on insulin therapy), subjects were randomly assigned to take either a cinnamon extract or a placebo (inactive ingredient) capsule three times a day for four months. The amount of cinnamon extract was equivalent to three grams, or a little less than one teaspoon, of cinnamon powder per day. Results showed a significantly better reduction in fasting glucose levels in the cinnamon group (10.3%) than the placebo group (3.4%). This decrease in fasting glucose was significantly correlated with initial concentrations, suggesting that subjects with a higher initial glucose level may have more benefit from cinnamon intake. No significant side effects were reported.

The researchers concluded, “The cinnamon extract seems to have a moderate effect in reducing fasting [blood] glucose concentrations in diabetic patients with poor glycaemic control.”

Sweet Cinnamon Sensations for Your Diet

The following are simple ideas on how to add this fragrant, sweet spice into your diet without using added table sugar:

• Warm milk (or soymilk) with cinnamon and nutmeg

• French toast with cinnamon and a healthy sugar alternative

• Sprinkled cinnamon over baked apples or pears

• Home-baked, high-fiber, cinnamon muffins with fruit sweetener

• Cinnamon extract capsules

For more information on research of cinnamon, please see my previous blog entitled, “A Teaspoon of Cinnamon a Day Keeps Blood Sugar at Bay.” Also, find recipes, cooking tips, and more at www.cookinglinkcentral.com

Author: Larissa Tuttle, Certified Nutritionist

Clinical trial reference: Eur J Clin Invest. 2006 May;36(5):340-34.

Tantalizing to the taste buds, pineapples are also packed with important nutrients. This tropical fruit is rich in vitamin C, potassium, and bromelain—a proteolytic enzyme that is thought to aid the immune system and offer anti-inflammatory properties.In a preliminary research study, an extract of pineapple (i.e., bromelain) was tested for its potential anti-inflammatory and immune-supportive properties in mice with allergic airway disease (AAD)—a condition involving inflammation and a hyperactive immune response. Mice given the pineapple extract, in comparison to those given the placebo (saline), showed a significant decrease in allergic response.

According to the study researchers, “The reduction in AAD outcomes suggests that bromelain may have similar effects in the treatment of human asthma and hypersensitivity disorders.”

Consumed as part of a healthy diet rich in fruits and vegetables, pineapples are yet another healthful fruit to be enjoyed throughout this warm season. (Of course, unless you are allergic to pineapple.)

Pineapple Pleasures Packed with Nutrition

When incorporating pineapple into your diet, it’s best to avoid cooking it. High heat can destroy some of its healthful nutrients. Also, packaged pineapple juice may contain high amounts of added sugar. On the other hand, fresh pineapple offers a powerful punch for your immune system and is delightfully tasty and tangy—no additional sweeteners are required.

Consider the following nutrient-packed juices and snacks:

• Fresh pineapple juice from a home juicer
• Fresh, sliced pineapple
• Fresh fruit salad with pineapple
• Smoothie with fresh pineapple and banana
• Homemade pineapple popsicles (freeze juice in ice tray with one toothpick in each section)

For more information on foods, cooking, and more, please visit www.cookinglinkcentral.com

Author: Larissa Tuttle, Certified Nutritionist

Study reference: Cell Immunol. 2005 Sep;37(1):68-75. Epub 2005 Dec. 6.

Summer is fast approaching, and now more than ever women are looking for ways to watch their figures. With all the special diets available—low-carb, high-protein, and low-fat—many have forgotten to include one of the most important food ingredients: fiber.

In a study conducted at Tufts University, researchers examined dietary variables of 4539 subjects aged 20 to 59 years in comparison with body mass index (BMI), a common measurement of height to weight used to assess overweight and obesity.

Of the subjects, only approximately 5% reported consuming the Adequate Intake of fiber (based on the established dietary reference intake of 3.0/MJ for a 2000 calorie a day diet). In women—but not men in this one particular study—fiber intake density and it’s interaction with energy percentage from fat was associated with BMI.

Researchers concluded, “Weight control advice for US women should place greater emphasis on consumption of fiber.”

In addition to helping with weight loss, fiber has also been shown to be beneficial for:

• Cholesterol levels

• Heart disease risk

• Diabetes/insulin resistance

• Intestinal irregularity

• Diverticulosis prevention

• Prevention of some types of cancer

Simple tips for slimming down:

• Consume a fiber-rich, hot or cold cereal for breakfast

• Switch from white flour breads to whole grain breads

• Switch from white rice to brown or wild rice

• Add fruits, vegetables, and nuts to your list of snack foods

• Add beans to your soups and salads

• Take a daily fiber supplement

Ask your doctor before changing your diet. This is especially important if you are taking medication or have a health condition.

For more information on foods, cooking, and more, please visit www.cookinglinkcentral.com

Author: Larissa Tuttle, Certified Nutritionist

Study reference: J Am Diet Assoc. 2005 Sep;105(9):1365-72.

Additional supportive research: J Am Diet Assoc. 2005 Jun;105(6):967-70. J Am Diet Assoc. 2003 Jan;103(1):86-96. J Am Diet Assoc.

According to a new U.S. study, consuming a Mediterranean diet may reduce the risk of Alzheimer’s disease by as much as 40 percent.

The Mediterranean diet, rich in essential fatty acids and nutrients from fish, olive oil, fruits, vegetables, and whole grains, has been linked to reduced cardiovascular risk and longer life. Some of the important nutritional components of this diet are omega-3 fatty acids, beta-carotene, vitamin C, polyphenols, tocopherols, and minerals.

In a four-year study tracking the health of 2258 elderly subjects, beginning the study with no dementia, higher adherence to a Mediterranean diet was associated with lower incidence of developing Alzheimer’s disease later on. The adherence to the diet was measured by a food frequency questionnaire, in which a Mediterranean diet score was assessed. The study researchers also gathered medical histories and conducted physical and neurological exams every 18 months during the study.

Individuals who closely followed the diet demonstrated a 40 percent reduced risk of developing Alzheimer’s disease compared to those who adhered to the diet the least.

Although there were some limitations, such as difficulty controlling how people may change their diets over four years, this study may support the idea that eating a healthy diet consisting of plenty of fish, fruits, and vegetables, along with getting regular exercise and watching body weight, may reduce the risk to dementia. Dementia, or declining mental faculties and memory attributed to a disease (e.g., Alzheimer’s and Creutzfeld-Jakob diseases), affects over 13 million people worldwide.

The Trick is Remembering What to Eat

Although it’s difficult to summarize the Mediterranean diet in bullet points, the following list highlights some of the nutritious foods consumed in this region:

• Fish & olive oil, providing essential fatty acids

• Poultry (very little red meat)

• Plenty of fruits & vegetables

• Limited dairy products and eggs

• Beans, nuts, and seeds

• High fiber breads and cereals

• Less saturated fats & more essential fats than the typical American diet

For more information on foods, cooking, and more, please visit www.cookinglinkcentral.com

Author: Larissa Tuttle, Certified Nutritionist

Cohort study reference: Ann Neurol 2006 (April 18)

Feeling a little pain and swelling in your joints? Try spicing up your meals regularly with delicious ginger. Prized for it’s joint-soothing properties around the world, the anti-inflammatory benefits of ginger have also been demonstrated in research—leading many experts to suggest consuming ginger to relieve aching joints.Hot on the Trail of Evidence

The anti-inflammatory benefits of ginger have been known for centuries, and have been a subject of scientific research over the past 25 years—beginning in the 1970s. Investigations of the anti-inflammatory properties have been conducted both in human clinical trials and laboratory testing of joint tissue cells.

In a recent clinical trial of twenty-nine patients (6 men and 23 women ages 42-85 years) suffering from knee arthritis, individuals given ginger (250 mg in capsule form) were compared to those who received an identical placebo pill (without ginger). After 12 months, the group given ginger showed significant superiority over the placebo group for reductions in pain levels and improvements in mobility.

In further investigations, ginger root extract was shown to successfully inhibit inflammatory (pain-causing) compounds in joint cartilage cells. According to the researchers, “the inhibitory effects of ginger root extract on [inflammatory compound] production…observed in this study suggest an important role for ginger root extract as an anti-arthritic agent.”

Spicing Up Your Life With Tasty Ginger

Want to add more spice in your life and find soothing relief? With your doctor’s consent (paying attention to possible medication interactions and health conditions), you may want to consider the following ways to include ginger in your diet:

• Ginger tea

• Stir-fry dishes
• Warming soups
• Sushi
• Chicken dishes
• Cold salads
• Casseroles
• Pre-packaged ginger beverages

For more information on foods, cooking, and more, please visit www.cookinglinkcentral.com

Author: Larissa Tuttle, Certified Nutritionist

Clinical trial reference: Osteoarthritis Cartilage 2003;11(11):783-89.

Additional research references: J Med Food 2005;8(2):149-53; J Med Food 2005;8(2):125-32.

Emerging research suggests that just one teaspoon of cinnamon a day could significantly reduce blood sugar (glucose) and cholesterol levels—promising information for the nearly 15 million diabetics in the United States.

In laboratory studies, cinnamon has been shown to enhance insulin action, leading to further research on the subject in humans.

In a clinical trial of diabetic subjects, dietary cinnamon was shown to not only reduce blood sugar levels, but also to help lower cholesterol—a common heart disease risk factor for diabetics and non-diabetics. The study included a total of 60 people with type 2 diabetes, 30 men and 30 women. The study subjects were randomly divided into six groups. Groups one, two, and three were given about one-quarter teaspoon (1 g), a little less than one teaspoon (3 g), or one and three-quarters teaspoons (6 g) per day, respectively. The other three groups were given placebo (non-cinnamon) pills instead.

After 40 days, the patients demonstrated the following results:

• 18-29 percent reduction in fasting blood glucose levels

• 23-30 percent decrease in triglycerides

• 1-27 percent in LDL (“bad”) cholesterol

• 12-26 percent in total cholesterol

No significant positive results on any of these health parameters were demonstrated in the placebo group.

According to the study researchers, “The results of this study demonstrate that intake of one, three, or six grams of cinnamon per day reduces [blood] glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes and suggest that the inclusion of cinnamon in the diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular disease.”

Spicy Tips—How to Enjoy Cinnamon Every Day

Obviously, eating more cinnamon apple pie or fatty cinnamon buns would be counter productive to maintaining blood sugar levels and cardiovascular health. But there are other simple and enjoyable ways to incorporate more cinnamon in your diet.

You might enjoy cinnamon added to:

• Hot cereal (with or without raisins)

• Toast (with or without sugar substitute)
  

• Juice with no sugar added

• Baked apple slices
  

• Curry dishes

• Warm soymilk

• Yogurt

• Sweet potatoes

• Decaffeinated coffee or tea

For more information on foods, cooking, and more, please visit www.cookinglinkcentral.com

Author: Larissa Tuttle, Certified Nutritionist

Clinical trial reference: Diabetes Care (vol. 26, p. 3125)