F e b ru a ry ’ s
Nutrients helped reduce weight, fat, waist size, appetite, and food cravings Calcium and vitamin D help men and women lose weight In a diet study, 322 overweight men and women, aged 40 to 65, ate a low fat, low carbohydrate, or Mediterraneanstyle diet. After two years, regardless of which diet, those who consumed 580 mg or more of calcium per day from dairy products had lost about 12 pounds compared to seven pounds for those who got 150 mg or less of calcium per day. Measuring vitamin D, researchers knew from prior studies that overweight people have lower blood levels of vitamin D and, in this study, were able to confirm for the first time that those who lost more weight had higher blood levels of vitamin D.
Calcium and vitamin D in postmenopause In this study, 870 overweight, postmenopausal women, average age 66, took calcium with or without vitamin D, or a placebo. The doses were 1,400 mg of calcium and 1,100 IU of vitamin D per day. After four years, the placebo group had gained 5.4 percent trunk fat compared to 2.4 percent for the calcium-only group and 1.4 percent for calcium plus vitamin D. The placebo group also lost more non-fat lean trunk mass compared to the calcium and calcium-vitamin D groups.
White bean extract In a weight loss study, 101 people took 1,000 mg of Phaseolus vulgaris from white kidney bean, or a placebo, 15 minutes before each of three meals per day. After 60 days, the placebo group had lost less than one pound while the white bean group lost more than four pounds, without side effects. For waist size, the placebo group lost 2/10ths of an inch compared to 7/10ths of an inch for the white bean group.
Citicoline reduced appetite Citicoline occurs naturally in the body and enhances mental function. In this study, 16 men and women, average age 47, took 500 mg or 2,000 mg of citicoline per day. After six weeks, those in the 2,000 mg group had less appetite. Reference: American Journal of Clinical Nutrition; 2010, Vol. 92, No. 5, 1017-22
Prunes Curb Hunger Researchers thought that a highfiber prune snack before a meal could help people feel full without adding too many calories. In this study, 45 healthy, normal-weight people ate dried prunes or a bread product of equal calories, nutrition, and weight, before lunch. Those who ate prunes consumed fewer calories during lunch and ate less dessert compared to those who ate bread. Also, prune eaters felt less hungry and had less desire and motivation to eat in the period leading up to the meal. Prunes have no fat, are high in complex carbohydrates and fiber, and have a low glycemic index score. Reference: Eating Behavior; 2010, Vol. 11, No. 3, 201-3
nutrients reduce chances of, and 2 improve outcomes in, breast cancer Nutrients protect female heart, 2 reproductive, respiratory systems Nutrients improve reproductive 3 health and cut cancer chances in men Early-stage nutrition discoveries in metabolism
Prune Whip—surprisingly scrumptious!
Breast Cancer Update
Nutrients reduce chances of, and improve outcomes in, breast cancer Omega-3 fish oil In this study, 35,016 women who did not have a history of breast cancer reported their current and past use of supplements. After six years of follow up, women who regularly took fish oil supplements—rich in omega-3 fatty acids—were 32 percent less likely to develop invasive ductal breast cancer, the most common form, compared to those who did not regularly take fish oil supplements.
Vitamin D Researchers in this study compared 636 women with breast cancer to 1,272 women of similar age and menstrual status without breast cancer. Women with the highest blood levels of vitamin D were 27 percent less likely to have breast cancer compared to those with
the lowest vitamin D levels. Doctors say more study is needed but believe public policy should encourage women to maintain adequate vitamin D levels.
DHA in chemotherapy Doctors in this study thought that docosahexaenoic acid (DHA) could make cancer cells more responsive to chemotherapy in women whose disease was rapidly metastasizing. Researchers gave 25 women with Stage IV breast cancer 1,800 mg of DHA per day along with anthracycline, an effective but toxic chemotherapy. Twelve women with the
highest blood levels of DHA survived for 34 months compared to an average of 22 months for the group overall.
Curcumin in chemotherapy In prior lab studies, curcumin showed anti-cancer activity and doctors wanted to find the best dose to combine with chemotherapy. In this safety study, 14 women with advanced or metastatic breast cancer took oral doses of curcumin four days before and two days after a six-day regimen of chemotherapy with Docetaxel. Doses ranged from 500 mg to 8,000 mg of curcumin. Signs of tumors decreased in seven women, and the disease did not progress in any of the women. The next study is testing an upper dose of 6,000 mg. Reference: Cancer Epidemiology Biomarkers and Prevention; 2010, Vol. 19, No. 7, 1696-708
Women’s Health Nutrients protect heart, respiratory, and reproductive systems in women Multivitamins and heart attack Researchers in this study analyzed the diets, dietary supplement use, and lifestyles of 31,671 women with no history of cardiovascular disease. After 10 years of follow up, compared to women who did not take supplements, women who took multivitamins alone were 27 percent less likely to have had a heart attack, and those who took multivitamins with other supplements were 30 percent less likely. Results were similar for regular and occasional multivitamin users.
Vitamin E and lung disease Doctors use a general term, chronic obstructive pulmonary disease (COPD), to describe conditions that persistently obstruct airways such as emphysema 2
and bronchitis. In this study, 39,876 women, aged at least 45, took 600 mg of vitamin E, or a placebo. After 10 years of follow up, compared to placebo, women who had taken vitamin E were 10 percent less likely to develop COPD. Researchers believe that, as lung disease develops, damage occurs to sensitive tissues through inflammation and free radical activity and that vitamin E may protect the lung against such damage.
doctors compared supplement use in 162 HPV-positive women with cervical dysplasia to 166 HPV-positive women without cervical dysplasia. Compared to those who did not take supplements, those who took multivitamins, vitamins A, C, E, or calcium were 65 percent to 89 percent less likely to have cervical dysplasia. Reference: American Journal of Clinical Nutrition; 2010, Vol. 92, No. 5, 1251-6
Multivitamins, vitamins A, C, E, calcium, and cervical health Women with chronic human papillomavirus (HPV) infection are more likely to develop cervical dysplasia—precancerous changes to cells inside the cervix. In this study, February 2011
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Men’s Health Nutrients improve reproductive health and lower chances of cancer in men CoQ10 raised sperm counts Coenzyme Q10 is an antioxidant present in most cells that also helps produce cellular energy. In this study, 212 infertile men with sperm abnormalities took 300 mg of CoQ10 per day, or a placebo, for six months. Thirty months later, men who had taken CoQ10 had much higher sperm counts and movement, with more normal sperm able to penetrate and fertilize an egg. Doctors believe CoQ10 improves sperm quality by combating oxidative stress in the testes.
Cranberry reduced urinary tract infection Lower urinary tract infections are common in older men, and doctors in
this study wanted to test cranberry in 42 men with inflamed prostate and higher chances of prostate disease. The men took 1,500 mg of dried cranberry powder per day, or a placebo. After six months, while the placebo group had not improved, men in the cranberry group had much improved prostate and urination symptoms, including more normal prostate-specific antigen levels.
During the zinc-depletion phase, DNA damage in blood cells increased, and reversed when zinc returned to healthy levels. Doctors concluded that zinc helps maintain DNA integrity, which may reduce the likelihood of cancer. Reference: British Journal of Nutrition; 2010, Vol. 104, No. 8, 1181-9
Zinc and cancer Zinc is an important antioxidant that also helps protect DNA and doctors in this study wanted to measure the effect of varying zinc levels on DNA. Nine healthy men who consumed an average of 11 mg of zinc per day went on a 55-day diet to deplete zinc, followed by 27 days replenishing zinc levels.
F e b ru a ry ’ s
Ahead of the Curve
Early-Stage Nutrition Discoveries—Metabolism Lab studies find nutrients increase metabolism, reduce fat, improve blood fat and sugar levels, and ease symptoms of metabolic syndrome Resveratrol and metabolism In a lab study, mice that consumed a diet including an experimental megadose of resveratrol ate 13 percent fewer calories and had an increase in resting metabolic rate of 29 percent. Scientists said resveratrol may help in obesity therapies. BioMed Central Physiology; 2010, Vol. 10, No. 11, Electronic Prepublication
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Blueberries and diabetes In a lab study, rats consumed a diet including freeze-dried blueberry powder as 2 percent of total calories. After 90 days, compared to those that didn’t eat blueberries, the blueberry group had less abdominal fat, lower triglycerides and cholesterol, and improved fasting blood sugar levels and insulin sensitivity. The benefits were greater with a low-fat diet, including lower body weight and total fat and liver mass. The liver can enlarge with obesity, insulin resistance, and diabetes. Researchers said blueberries affected the genes that help cells burn and store fat and utilize glucose efficiently. February 2011
Science Daily; 2009 Experimental Biology Convention, New Orleans, USA
Melatonin reduced weight, improved blood fats In this study, young overweight rats consumed a diet including an experimental mega-dose of melatonin, or no melatonin. After six weeks, the melatonin group had gained less weight than the non-melatonin group. The melatonin group also saw triglycerides decrease 27 percent, LDL cholesterol decrease 20 percent, and HDL—the good cholesterol—increase 26 percent. Journal of Pineal Research; 2010, Electronic Prepublication
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Prune Whip This prune snack is surprisingly scrumptious! Please see page 1 for new research on how a prune snack before lunch helped people feel fuller and eat fewer calories. Ingredients: 1 1/3 c pitted prunes 1 /3 c water 1 /3 c organic cane sugar 2 tsp vanilla extract 6 egg whites
/4 tsp cream of tartar or white vinegar 1 – 2 pats butter 1
Optional ingredients: 1 c walnuts, chopped Dark chocolate, grated, to taste
Directions: Preheat oven to 300 degrees. In a medium saucepan, simmer the prunes in water until soft, drain and puree. Combine the puree in a saucepan with sugar and heat until the sugar dissolves. Add vanilla. In a bowl, beat the egg whites until frothy, add the cream of tartar or vinegar, and beat until stiff. Fold prune puree into the egg whites. Pour gently into a buttered 2-quart baking dish and bake for about 20 minutes, until brown. Refrigerate and serve chilled as a light snack, with or without walnuts and/or grated dark chocolate sprinkled over the top. 4
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