By Jean Carper

You don't have to avoid all processed foods to eat smart. Try my 10 favorite staples.

1. Fat-free half-and-half. This naturally thickened nonfat milk adds "cream" to soup, mashed potato, fettuccine Alfredo and sauces.

2. No-salt-added canned tomatoes, tomato sauce. Get the antioxidant lycopene without heart-damaging sodium.

3. No-salt-added canned beans (kidney, pinto, etc.). Get high antioxidants and steady blood sugar without high salt.

4. Canned salmon. Red and pink canned salmon have as much disease-fighting omega-3 as fresh wild salmon. Virtually all canned salmon is wild. Eat bones for calcium; discard skin.

5. Dried cranberries. An antioxidant-packed alternative to raisins. Use as baked fruit topping; toss in salad, pilaf and stew.

6. Balsamic vinegar. Intense, sweet flavor means you'll use less oil on salad. Use vinegar of all kinds with abandon. The acid helps suppress blood-sugar spikes and curbs appetite.

7. Walnuts. High-antioxidant, good-type fat, excellent as a snack. I routinely toss a handful into a green salad. Refrigerate opened packages of nuts.

8. Oatmeal. Add a whole-grain fiber boost to cookies, baked fruit, stews and casseroles. It helps your heart, blood sugar and immunity.

9. Canned hot peppers. My favorite: sliced jalapeños in vinegar. Add to sandwiches, salad, stew and casseroles. All peppers are antioxidant-rich. The hot bite helps lung function.

10. Frozen spinach. It's loaded with antioxidants, such as lutein. Sauté or microwave with olive oil and garlic. Or add to soups, stews and casseroles. May help aging brains and eyes.

This EatSmart column is reprinted from USAWEEKEND Magazine and is copyrighted by Jean Carper. It cannot be reprinted without permission from Jean Carper.

By Jean Carper

Vitamin D is the most exciting anti-cancer nutrient today.

Many studies suggest that higher blood levels of vitamin D and greater intake of vitamin D in food and supplements cut odds of several cancers, including colon, breast and prostate.

For example, older women who took 1,400-1,500mg calcium and 1,100 IU of vitamin D daily were significantly less apt to develop any cancer than women who only took calcium. And men with the highest blood levels of vitamin D had half the risk of colon cancer as men with the lowest blood vitamin D, a new Harvard study says.

Good sources of vitamin D are fatty fish and eel, fortified milk and cereals, and sunlight, as well as supplements.

3 More Fighters

Getting more fiber from whole grains (but not from other foods) helps block colon cancer, according to a large National Institutes of Health study.

Eating more omega-3 fat in fish might reduce your risk of colorectal cancer by 37%, prostate cancer by 43% and kidney cancer by 74%, say new studies.

Garlic lovers have lower rates of esophageal, colorectal, breast, ovarian, prostate and kidney cancer, says recent Italian research. Tip: To maximize anti-cancer chemicals, chop or crush garlic and let it sit at room temperature for 10 minutes, says the American Institute for Cancer Research.

This EatSmart column is reprinted from USAWEEKEND Magazine and is copyrighted by Jean Carper. It cannot be reprinted without permission from Jean Carper.

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By Harry Preuss, MD, MACN, CNS

I remember how disappointed many participants in one of my clinical studies dealing with weight loss became because their bathroom scale readings had not changed dramatically over time. I was disappointed too. My research team and I had been working for some months on this double-blinded, placebo-controlled study involving overweight African American women to determine if niacin-bound chromium (NBC) could influence weight loss. All the subjects were placed in a modest exercise program with instructions concerning reducing caloric intake. Half of the group was given NBC and the other half, a placebo. Even though the study was blinded, I had naturally hoped to see half of the women lose significant weight to suggest that the NBC was effective.

While there were no dramatic changes in the scale readings, some of the ladies stated “--- but my dress size is getting smaller.” This did not ring a bell until the study was completed and unblinded. Fortunately, we had not only measured scale weight, but fat loss as well. The test and placebo groups both lost similar, modest amounts of weight, approximately 3 pounds over two months. But the group consuming the NBC lost almost all of the weight as fat. The placebo group lost only 40% as fat -- 60% of what was lost was muscle. Only then did I understand the reason for the dress size changes that occurred in the NBC group. The women on the chromium lost all their weight as fat, which resulted in more inches lost than when dense muscle is lost, as it was in the placebo group. Three pounds of weight loss over two months is ‘so-so," but three pound of fat-loss makes a difference in how clothes fit and what you see when you look in the mirror.

This study taught me the concept that overweight individuals should lose fat, not muscle. How many huge, peer-reviewed studies have examined weight loss and not considered the percentage of fat loss and muscle loss? A colleague of mine, Dr. Gil Kaats, has performed numerous ‘weight loss” studies on thousands of individuals that included examining body proportions. In examining all his data, roughly 20% of subjects lost scale weight (good), but a greater portion of their weight loss was muscle, not fat (bad). The lesson here is that weight loss by the scale can be deceiving. We simply do not want to lose significant weight via muscle loss. Simple caloric restriction without the addition of the dietary supplement as carried out by the African American women in our study caused significant weight loss via muscle depletion. Rather than scale weight, belt, pants and dress-size may be more important to estimate fat loss.

Why is retaining muscle mass so important? Simply stated, the answer is that muscle burns calories thus preventing the lost fat from returning (“yo yo effect"). In addition, retaining muscle helps prevent the development of sarcopenia (significant loss of muscle mass), especially prevalent in aging. Sarcopenia is as important a consideration as osteoporosis in the elderly. I’ll talk about that in a future column.

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By Carey Rossi

This Amazon rainforest berry tastes like a chocolate and berry concoction (think black forest cake without the sugar) and is a staple of Indian tribe diets. The most popular of the exotic fruits, thanks to Oprah and Dr. Perricone, acai can be found at your local smoothie shop, in the freezer section or refrigerated juice aisle of natural food stores or in a capsule as a dietary supplement. Like any extract, acai berry extract increases the benefits of the berry by getting a large volume into a small package. Research has shown that acai berries have more antioxidant power than cranberries, raspberries, blackberries, strawberries or blueberries.

This is a good thing according to two studies in the Journal of Agriculture and Food Chemistry that found acai to exhibit an extremely high antioxidant capacity proving that it may prove to have significant health benefits. The first report found that freeze-dried acai fruit pulp or skin powder had the highest free-radical fighting properties of any fruit or vegetable tested for the compounds to date. In addition, acai was found to be a potential cycloxygenase, as known as COX inhibitor, which means that it has some of the same properties as non-steroidal anti-inflammatory drugs (NSAIDs) such as Celebrex that are prescribed to ease arthritis inflammation. How can a berry have such inflammation-killer instincts? The current theory is that acai’s antioxidants, even when consumed in low doses, are able to enter our cells in a fully functional form that enables them to quench oxygen.

In the second study, researchers found that acai’s antioxidant prowess may come mainly from the phytochemicals anthocyanins and their relatives as well as other flavonoids. Anthocyanins give fruits and vegetables their red, blue and purple hues and help the body fight off inflammation. Resveratrol—known for help dilate blood vessels, reduced triglyceride levels and LDL cholesterol levels, and lower oxidative stress in the body by altering fat metabolism, oxidative stress and inflammatory markers—was found in acai but at low concentrations.

That’s not all: These are not the only compounds that give this berry its superfood status. Fatty acids are also found in acai. In fact, oleic acid (53.9%) and palmitic acid (26.7%) were found to be the two dominant fatty acids in this fruit. An April 2005 study in the journal Chest found that oleic acid helps your heart function more efficiently. Nineteen amino acids were found to makeup 7.59% of the berry; thus providing you with the building blocks needed for healthy muscles. In addition, the body’s digestive system can benefit from the fruit’s fiber even though this may or may not be carried over into an extract.

Ultimately, adding acai to your diet will feed your body antioxidants readying your cells for any free-radicals that may invade. There may also be benefits to the fatty acids found in your heart, keeping it physically powerful, your muscle's amino acids making them stronger and your digestive system allowing it to stay regular.

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By Gale Maleskey, MS, RD

New evidence suggests that people with certain types of high blood pressure may have blood vessels that just can’t relax. Cells lining the blood vessels appear to have damage to their energy-producing mitochondria and that damage can make it harder for the blood vessels to dilate when they should, which can lead to higher blood pressure.

Research has shown that either alpha lipoic acid or acetyl-L-carnitine can help to reduce damage to mitochondria and improve normal blood vessel tone, allowing blood vessels to relax. Now, a new National Institutes of Health-funded study combining these two nutritional supplements suggests using both can have a significant impact on cardiovascular risk without the side effects associated with many blood pressure drugs.

The study found that people who took 200 mg of alpha lipoic acid and 500 mg of acetyl-L-carnitine for eight weeks had increased brachial artery diameter of 2.3%. There was also a trend toward lower blood pressure, with significant drops in two groups:  people with the highest blood pressure saw an average drop from 151 to 142 mm Hg; and people with metabolic syndrome saw an average blood pressure drop from 139 to 130. The high amounts of these nutrients used in the study can only be gotten by taking supplements.

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By Gale Maleskey, MS, RD

A comprehensive and exciting new analysis of studies that link folic acid with stroke prevention shows just how powerful a brain protector this plant-based B vitamin can be.

The analysis included a number of studies that examined the incidence of stroke in American and Canadian populations since government-mandated introduction of folic acid-fortified foods in 1998.

It found that the incidence of stroke had dropped an average of 18% for the entire population, and dropped even more –by 29% --when supplementation lasted longer than three years. (Wang, X, et al. The Lancet 2007 June 2;369(9576):1876-82.)

Research also suggests that folic acid supplementation can protect against Alzheimer’s disease and thickening of the carotid arteries in the neck that supply blood to the brain. If that's not good enough reason to make sure that your diet includes folic acid, a Harvard study showed that taking multi-vitamins with folic acid for 15 years cut colon cancer risk an astonishing 75% in 88,000 female nurses.

Grains like rice and wheat are fortified with folic acid. Other good sources are dark leafy greens, beans, citrus fruits and juices, and most berries.  Research suggests that getting about 500 mcg per day of folic acid is enough to reduce stroke risk. If you feel that you are not getting enough folic acid from food alone, then it is recommended to add a multi-vitamin with folic acid or a folic acid supplement to your diet.

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By Gale Maleskey, MS, RD

Two new studies, published in the May 2007, issue of Archives of Ophthalmology, confirm just how important nutrients can be when it comes to preventing age-related macular degeneration (AMD), the most common cause of blindness in older people.  The results confirm that nutrition can play a significant role in helping you protect your vision as you age.

One study found that the more fish people ate, the lower their risk for AMD.  People who ate two 4 oz. servings of fish a week were 40% less likely to develop macular degeneration than those who ate less than one serving a month. Researchers say the omega-3 fatty acids in fish are most likely responsible for this protection.  These fats help ensure proper blood vessel function in the retina and also reduce inflammation and maintain energy balance.

The other study found that higher blood levels of vitamin D were linked with a lower risk of early AMD. Vitamin D may lower the risk of AMD by reducing inflammation or preventing the growth of new blood vessels in the retina, which contributes to some forms of the eye disease, researchers say.

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By Maggie Spilner

After menopause, women are more at risk for metabolic syndrome, which is a cluster of symptoms that increase their risk of heart disease, stroke, and premature death.

Because of the loss of estrogen and muscle mass, a tendency to exercise less and eat more which leads to obesity, (some research suggests that after menopause women may eat 67% more calories!) even previously healthy women who never worried about their weight may find themselves battling the bulge and several other high risk conditions.

The factors associated with metabolic syndrome are:

    * Abdominal Obesity (a waist circumference over 35 inches for women, over 40 for men.)

    * High Blood Pressure (greater than 130/85)

    * High Tryglcyerides (greater than 150 mg/dl)

    * Low HDL cholesterol (less than 35 mg/dl)

    * High Fasting Blood Sugar (greater than 110 mg.dl)

    * Elevated c-reactive protein in the blood

    * Type 2 Diabetes or insulin resistance.

If you have three or more of these conditions your risk is high. But there is hope. Aerobic exercise, the equivalent of 30 minutes a day of brisk walking, can help to reverse metabolic syndrome. And a recent cross sectional study conducted in Belgium confirms maintaining strength also helps women reduce the risks of metabolic syndrome. A group of 1019 Flemish men and women were tested for strength and aerobic capacity. Then they were scored on their metabolic risk factors. In women, those who had greater strength and aerobic fitness had fewer metabolic syndrome factors (the correlation for strength was not as strong in men), which supports the idea that pumping iron or some other form of resistance exercise can help women live longer, healthier lives. (Wujndaele, K , Med Sci Sports Exerc, 2007 Feb;39(2):233-40.)

If you’re not sure of the best and safest way for you to increase your strength, talk to your doctor and then get help from a certified personal trainer or join a group program at your local YMCA or gym.

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By Maggie Spilner

Interval training, which means alternating between a fast pace that leaves your breathless, and a slower pace that allows you to recover, has long been known as a good way to train athletes who want to increase their speed and endurance. But it’s also a great way to burn excess fat, not just when you’re doing interval training, but even during more moderate workouts.

A recent study conducted at the University of Guelph in Ontario showed that not only can cardiovascular fitness improve dramatically, but the women also burned 36% more fat when exercising moderately for an hour after the interval training.

Many people do not like to push themselves hard enough while exercising to recruit new muscles fibers. But with the push and rest interval workout, high intensity exercise can feel more tolerable. And once you train those extra muscle fibers, they work harder for you burning fat, any time you’re active.

Another factor that enhances fat burning is that hard exercise stimulates changes in mitochondria, the cells in our bodies that convert fuel into energy. They start burning fat preferentially over carbohydrates.  Because of these two changes in energy usage, it’s thought that interval training may help to lower the risk of metabolic syndrome (a condition identified by obesity, insulin resistance, high cholesterol and high triglycerides which is considered a risk for cardiovascular disease).

Pushing yourself to 80 or 85% of your target heart rate could provoke a heart attack or stroke in at-risk exercisers, so check with your doctor before you take on any kind of strenuous exercise if you have a history of heart disease, diabetes, stroke or if you’ve got joint problems.

Once or twice a week can make all the difference, and you may find you like the focus and the feeling of kicking butt and then kicking back.

Apple crisp is an easy and delicious way to enjoy the health benefits of apples with a lot less fat than you’d get with apple pie.

Makes about 12 ½-cup servings.

6 c. apple slices, unpeeled  (6-8 Macintosh apples)
1 T. lemon juice
2 T. maple syrup
¼ c. dried sweetened cranberries
¼ c. chopped walnuts
2 T. apple cider (optional)

Topping:
½ c. old-fashioned oatmeal flakes, uncooked
½ c. whole wheat flour
3 T. canola oil
3 T. sugar
1 tsp. cinnamon
½ tsp. salt
1 tsp. baking powder

1.   Preheat the oven to 375 degrees.
2.   With a fork or your fingers, mix together the topping ingredients. Set aside.
3.   Wash and slice the apples, toss with lemon juice, maple syrup and cider. Add cranberries and walnuts and mix.
4.   Place apple mix in an 8x11” or similar size shallow baking dish. Cover with topping mix. Bake at 375 degrees for about 45 minutes or until apple slices are soft when pierced with a fork. Serve warm with yogurt, ice cream or milk.

Nutritional Information per Serving (½ c.): 137 calories, 3.1 g protein, 22.5 g carbohydrates, 5.4 g fat (.4 g saturated) , 0 mg cholesterol,  2.7 g fiber, 118 mg sodium.

This hearty, whole grain side dish combines chewy barley with earthy, meaty shiitake mushrooms and miso.  Whole grains are digested slowly and don’t cause a rapid rise in insulin, which may lead to insulin resistance and excess body fat.

Makes about six ½ c. servings.

1 c. fresh shiitake mushrooms, sliced
1 T. virgin olive oil
1 c. barley
½ tsp. dried rosemary
2 T. brown miso
3 c. water
2 T. scallions, chopped

Note: Beef broth can be substituted for miso.

1.    Prepare the mushrooms and scallions.
2.    In saucepan, heat olive oil. Add mushrooms and sauté until limp.
3.   Add barley, scallions, rosemary and  2 ¾ c. water. Bring to a boil.
4.   Reduce heat to low, cover and simmer about 40 minutes.
5.   Mix remaining ¼ c. of water with miso and stir into the pot. Barely simmer five minutes longer. Barley should be tender and liquid fully absorbed.

Nutritional Information per Serving (1/2 c.): 213 calories, 7.7 g protein, 36 g carbohydrates,  5 g fat (.8 g saturated), 0 g cholesterol, 8.6 g fiber, 327 mg sodium.