| | | Dole Diet Center | | | FATTER MEN, BIGGER TUMORS
Clue to Why Obese Have More Aggressive Prostate Cancer
 The tragic death of actor Dennis Hopper at 74 years of age has raised public awareness of prostate cancer, the most common cancer (excluding skin cancer) and the second leading cause of cancer deaths among American men, after lung cancer. Factors impacting prostate cancer risk range from family history to intake of animal fat to excessive supplementation with multivitamins (especially zinc) to obesity. Now new research may help shed light on why heavier men tend to suffer more aggressive prostate cancers. Simply put: Fatter men have bigger tumors.
In a recent study from the Henry Ford Hospital in Detroit, Michigan, researchers actually weighed the tumors removed from 3,327 prostate cancer patients, comparing that data to the men's Body Mass Index (BMI). The result: "As the patient's BMI increased, the tumor volume increased," observed lead researcher Dr. Nilesh Patil, concluding that bigger tumors "may be contributing to the aggressive nature of the disease" among overweight and obese men. Another recent study out of John Hopkins found that gaining merely five pounds near the time of prostate surgery doubles the risk of cancer recurrence.
Why might this be? Science now recognizes fat as an active organ that secretes hormones which speed the growth of prostate cancer (and other forms of cancer, at least nine of which are linked to obesity). Fortunately, the most reliable weapon against obesity is a diet rich in fruit and vegetables, many of which offer additional, targeted protection against prostate cancer. Eating just a 1/2 cup of either broccoli or cauliflower a week could slash prostate cancer risk by nearly half. Moreover, top sources of the powerful antioxidant lycopene (including guava, watermelon and tomatoes) are also Superfoods for your Prostate. For more "Foods to Fight Prostate Cancer" click here.
Bonus: Watch our video interview with Mike Milken, philanthropist and prostate cancer survivor, to learn his habits for keeping cancer-free.
| ALTERNATE DAY FASTING
Obese Lost 12 Pounds Eating Every Other Day
 Here's a revolutionary concept: A diet you follow every other day. You might doubt that such a part-time weight loss regimen could actually work -- yet when 16 obese adults alternated days of fasting with days of unrestricted eating, they ended up losing an average of 12 pounds. Even more encouraging, the study published in the American Journal of Clinical Nutrition found that alternate day dieters lowered overall and bad cholesterol.
How it works: Monday you eat as you usually would, Tuesday you eat only lunch (aiming for roughly 25% of the calories you'd normally take in), Wednesday you eat what you want, Thursday you fast again, etc. Dieters didn't pig out, as one might expect, when breaking fast, possibly because their stomachs had shrunk on the previous days. Alternate Day Fasting (ADF) is somewhat outside-the-box -- and would not be recommended for diabetics or those with eating disorders. But for those who have a hard time sticking with boring diets, or find their metabolism hitting a plateau after extended, consistent calorie restriction, ADF might merit a try.
By and large, however, we at the Dole Nutrition Institute remain committed to a dietary approach that relies on high-water-content, nutrient-rich fruit and vegetables, which not only help you feel more full, but also help prevent the nutrient deficiencies which fuel cravings and often prompt binging. Our Dole Diet provides two weeks of meal plans that add up to roughly 100% of all the nutrients you need. Otherwise, we're fans of Volumetrics, which lets people eat their fill of high-fiber, low-calorie produce.
| STRETCHING VS. SORENESS
23% Reduction in Post-Workout Pain
 To stretch, or not to stretch? That is the question. Especially if squeezing in exercise time is already a challenge -- you might be tempted to scrimp on stretching. But new research suggests that stretching time may save you from later aches and pains. A recent study published in the British Journal of Sports Medicine tracked stretching and soreness among 2,125 Norwegian men and women who averaged 30-60 minutes of exercise 3 times a week. Those who stretched enjoyed a 23% reduction in bothersome soreness -- and a 25% drop in muscle/tendon injury risk.
Why? Stretching helps the body process the lactic acid that causes soreness, simultaneously oxygenating muscles through improved blood flow. While this particular study had participants stretch both before and after activity, we recommend stretching afterwards, and warming up beforehand with low-intensity repetitions of the movement you'll be doing in your workout. Stretching before exercise may impair muscles' ability to contract, thereby reducing muscle strength by as much as 28% in one study.
The benefits of stretching go beyond alleviating soreness, as flexibility remains a key marker of longevity. So, in addition to your cardio and strength-building exercise, try yoga, which incorporates lots of stretching. Also, don't neglect the role of diet in easing soreness and speeding healing: Potassium sources like bananas and lima beans can help prevent muscle cramps, while pineapple's bromelain can ease inflammation and support joint health.
Bonus: Watch surfing great, Kelly Slater, discuss the importance of sports nutrition by clicking here.
| | Nutrition News Desk | | | MORE SALAD, 67% LESS RISK
Greens Offer Protection Against Foodborne Illness
 New evidence reinforces the fact that increasing salad intake -- NOT avoiding it -- is key to protecting yourself and your family from foodborne illnesses. It may seem counterintuitive, but if you avoid the produce aisle because of fears about foodborne bacteria, you're actually putting yourself at MORE risk, not LESS. How so? Because the protective bacteria in your gut thrive on fiber; starving them leaves you defenseless against bad bacteria, like salmonella and E. coli.
This was again demonstrated in a recent study published in the journal Epidemiology and Infection. Australian researchers compared dietary data with rates of gastroenteritis, or stomach flu, which is characterized by inflammation of the gastrointestinal tract, resulting in diarrhea. Given that infection is often transmitted through water contamination, the study focused on a population that used rainwater as their primary water source. Turns out that eating salads prepared at home conferred significant protection against gastroenteritis -- reducing risk by 67%. By contrast, eating beef increased risk by 174%.
In addition to salads, you can strengthen your intestinal immunity by eating Prebiotic Superfoods like asparagus, onions, artichokes and bananas. In fact, the prebiotic fiber (think Miracle-Gro for good gut bugs) in bananas is likely responsible for reducing dysentery symptoms among children by 60%. Also make sure to practice food safety in the kitchen, washing dishrags and sponges often, thawing frozen food in the fridge, keeping poultry/meat separate from produce in grocery bags, and washing fruit and vegetables with a vinegar-based water solution.
Bonus: Digging in the sand, and being buried in it, can increase kids' risk of diarrhea and tummy aches. Take hand sanitizer to clean kids' hands after sand play, and keep their tummies strong with fruit and veggies.
| WELL DONE DANGERS
Order "Rare" & Slash Bladder Cancer Risk by Half
 "And how would you like that done?" It's a common question for those who like to dine out. Unfortunately, if your default answer is "well done" you're greatly increasing your risk of bladder cancer. It's estimated that roughly 70,000 Americans will be diagnosed with bladder cancer this year -- and 15,000 will die of the disease. Genetics are important in determining risk, but diet also plays a pivotal role, as reinforced by brand new research from the University of Texas.
The study recently presented at the annual meeting of the American Association for Cancer Research compared the dietary histories of 884 bladder cancer patients with a similar number of those without the disease and found that frequent consumption of well-done red meat was linked to a 94% increased risk (compared to those who preferred meat "rare"). Even eating meat done "medium" increased risk by 46% as opposed to rare! For those genetically predisposed to bladder cancer, ordering "well done" shot their risk up to a stratospheric 474%.
The safest bet is to avoid red meat altogether -- or at least limit it as much as possible within your diet. Not only does a high red meat intake (regardless of doneness) raise your bladder cancer risk by 25%, in and of itself, it also increases your chances of developing other cancers, including pancreatic, prostate, lung and colorectal. Avid carnivores also face significantly higher risks of hypertension, asthma and endometriosis.
Bottom line: If you insist on eating meat, then go double "rare" -- both in terms of dietary frequency and doneness.
Bonus: Incorporate rosemary when cooking meat to reduce the formation of potentially cancer-causing compounds by up to 60%.
| TEN TO EAT EVERY WEEK
Most Frequent "Top Sources" of Important Nutrients
 There are so many different ways of ranking and categorizing the so-called superfoods, it's no wonder people get confused. We group our Dole Superfoods into various health categories -- heart, immunity, skin, eyes, prostate, etc. Others apply the label to foods with the highest antioxidant score, or foods that are extremely high in one single nutrient.
It's certainly interesting and even useful to know that, for example, 1 oz. of Brazil nuts supply 780% of selenium, or that clams supply 2,800% of vitamin B12 (per 6 oz. serving). But what about the all-around players that most consistently make it into the "top sources" list of the roughly 45+ vitamins, minerals, and phytochemicals your body needs?
We set out to come up with a list of "healthiest foods" as defined not by those foods which represent the best source of ONE particular nutrient, but by those foods most frequently pop up as a top source of ALL the nutrients for which data has been gathered. We referred to the Dole Nutrition Handbook, which includes "top sources" boxes for nutrients A-Z. We created a list of all the foods that appear in the boxes, then tallied up how many TIMES they appear in the boxes. The 10 foods* that appear most frequently as a top source are:
#1: Spinach -- a top source of 13 different nutrients, including 540% of vitamin K and 170% of beta-carotene.
#2: Salmon -- a top source of 10 different nutrients, including 0.64 g omega-3 fatty acids and 110% selenium.
#3: Soybeans -- a top source of 9 different nutrients, including choline and 50% iron.
#4: Navy beans -- a top source of 8 different nutrients, including 76% daily fiber and 60% daily folate.
#5: Blueberries -- a top source of 7 different nutrients, plus one of the top antioxidant foods.
#6: Broccoli -- a top source of 7 different nutrients, including 80% vitamin C, plus glucosinolates (detoxifying indirect antioxidants).
#7: Brussels Sprouts -- a top source of 7 different nutrients, including 140% vitamin K and glucosinolates.
#8: Kale -- a top source of 7 different nutrients, including 610% vitamin K and 210% beta-carotene.
#9: Raspberries -- a top source of 7 different nutrients, including 40% manganese and 32% fiber.
#10: Tuna -- a top source of 7 different nutrients, including 100% niacin and 90% vitamin B6.
This list comprises a handy "cheat sheet" of foods that should be in your fridge and pantry on an ongoing basis. What to do with them? We've whipped up a fish stew recipe using most of these ingredients, starring as this issue's Featured Superfood Recipe. Wondering what foods occupy the next 10 slots on the nutrient density list? Hint: They include turkey breast, beet greens and butternut squash. Click here for the entire list! For more detailed information on what health benefits are supplied by each source, visit the Food Facts section on www.dole.com.
*Unfortified sources ranked. Serving sizes for fruit and vegetables are 1 cup raw, 1/2 cup cooked. For beans: 1 cup, cooked. For leafy greens: 3 cups, raw. For fish: 6 oz., cooked. For nuts: 1 oz.
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Hot News
MORE SALAD, 67% LESS RISK
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| | In this Issue
Dole Diet Center
- FATTER MEN, BIGGER TUMORS
- ALTERNATE DAY FASTING
- STRETCHING VS. SORENESS
Nutrition News Desk
- MORE SALAD, 67% LESS RISK
- WELL DONE DANGERS
- TEN TO EAT EVERY WEEK
Kids' Corner
- BRUSH YOUR TEETH, SAVE YOUR LIFE
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| Featured Recipe
Wild Salmon, Vegetable and Bean Soup
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| Dole TV
EXCLUSIVE MIKE MILKEN INTERVIEW
Milken Institute and Faster Cures founder discusses his triumph over prostate cancer and how nutrition can help prevent disease.
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