NEW!  FOOD FACTS A-Z
Expanded Online Resource

Devotees of dolenutriton.com will be glad to learn we've updated and expanded our Food Facts A-Z to include a bumper crop of new fruits and vegetables (herbs too!). You can search for macronutrients, minerals, vitamins and antioxidants – even dietary topics like vegetarianism or organic food. Entries are linked to previous newsletter stories, as well as resources available on dolesuperfoods.com.

Every day yields new scientific findings on the health benefits of various fruits and vegetables. Our up-to-date Food Facts A-Z summarizes cutting edge research in an accessible, relevant manner. It also provides an easy glossary for regular DNN readers who may want a companion reference while reading the latest diet and nutrition news. 

Got guava? Interested in antioxidants? Curious about kumquats? Questions about quercetin? You'll find all the answers in our new and revised Food Facts A-Z!

MIDNIGHT EXCESS
Late Night Noshing Can Lead to Weight Gain

In addition to watching what you eat – when you eat may play a role in weight management. A University of Kansas at Lawrence study found that eating between 8 p.m. and 4 a.m. was a better predictor of weight gain among college students than total calorie intake.

While co-eds are particularly susceptible to packing on the pounds, the study results, presented at the 52nd American College of Sports Medicine meeting, reinforce other research that has raised red flags regarding midnight munching. The problem is two-fold, having to do with both dietary patterns and metabolism.

John de Castro, PhD of the University of Texas at El Paso, has found that evening food intake tends to be higher in fat and calories. Participants in one study ate 42% of their daily calorie intake during and after dinner. Overweight adults may be particularly vulnerable to the lure of late night noshing: They don't eat significantly more than normal-weight adults at breakfast and lunch, but tend to go overboard at and after dinner, according to a survey de Castro did for the USDA.

Metabolically the picture is a bit murkier, though evidence suggests nighttime may be the right time for storing fat, in which case pigging out when the body's winding down will not help your weight loss efforts. As previously reported in the DNN, meal timing makes a difference when it comes to breakfast – firing up your calorie-burning furnace for the day. To keep metabolism on an even keel, maintain regular meal times, avoid late-night binges, and spread calorie intake throughout the day.

If you want a light p.m. treat – like a bowl of fruit salad topped with chopped nuts – by all means go ahead. When compared to large late night snackers, light night nibblers consumed 10% less fat and nearly 10% fewer calories for the entire day.

IT'S AN ADJUSTMENT
Could Chiro Care Fight Oxidative Stress?

Pain relief and healthcare savings are among the more widely recognized benefits of chiropractic care, while relatively little is known about the effects of treatment at the cellular level. Swedish researchers at the University of Lund may be changing that with their investigations into how chiropractic adjustments affect the body's ability to ward off oxidative stress and promote DNA repair.

A study published in the Journal of Vertebral Subluxation Research linked chiropractic care with higher levels of serum thiol – a blood value associated with DNA repair – among subjects undergoing treatment for general wellness vs. active diseases, with the greatest benefit found among long-term care recipients. 

While the precise mechanism remains unclear, it may involve the correction of nerve disturbances via spinal manipulation.  Study author, Dr. Christopher Kent, hypothesized that, "these disturbances in nerve function could affect oxidative stress and DNA repair on a cellular level." If confirmed by further research, the results suggest that chiropractic care could improve the body's ability to deal with such stress.

Want more "hands-on" healing? Massage therapy may help alleviate lower back pain. As reported in a previous DNN, massage also decreased pain, stress and depression among cancer patients.

CRAZY 'BOUT CRANBERRIES
Antioxidant Superfood's Many Benefits  

Out of the 30 fruits and vegetables highlighted on our Superfoods website, cranberries are among the four featured foods which do double duty as both an Antioxidant Superfood and Superfood for the Heart.

The red berries' abundance of vitamin C plays a role in both cases – helping to inhibit oxidation of LDL cholesterol, while contributing toward the overall antioxidant capacity, earning cranberries the #3 spot on the USDA's list of top antioxidant fruit and veggies. Some research suggests that cranberries may also boost HDL "good" cholesterol levels. One University of Scranton study found that drinking three 8-ounce glasses of cranberry juice daily could reduce heart disease risk by as much as 40%.

If we'd created a "Superfood for your Bladder" category, cranberries would have been best in class. The proanthocyanidins in cranberries may help prevent (not treat) urinary tract infections by inhibiting bacteria from adhering to bladder walls. Lab analyses suggest these protective compounds might also help suppress herpes outbreaks – a finding which, if confirmed by clinical trials, would represent a significant advance against one of the most common viral infections.

Another cranberry antioxidant, quercetin, may help reduce Alzheimer's risk and alleviate prostatitis (inflammation or infection of the prostate gland). Finally, cranberries could even help promote dental health, by hindering bacteria from adhering to tooth enamel (much in the manner of how raisins' oleanic acid may block cavity-causing bacteria).

While juice is an easy way to incorporate cranberries into your diet, the whole fruit helps fill you up while providing a dose of heart-healthy fiber. Try this issue's Superfood Recipe – "Cranberry Pineapple Mold", Marie Oser's, "Stuffed Acorn Squash with Apples and Cranberries" or our Superfood Cookbook's, "Cran-Apple Crisp."

Bonus: Research suggests compounds in cranberries may also help fight skin cancer when applied topically.  For "berry" soft skin, make your own "Cranberry Sugar Scrub" for the body or Janice Cox's DIY "Cranberry Lip Gloss."

MIGHTY MAGNESIUM
Why You Need It, Where You Get It

Magnesium was among the five most glaring dietary deficiencies covered in a recent DNN on "Missing Nutrients" – with 64% of men and 67% of women failing to get enough of this important mineral. Bone density, blood pressure and insulin activity are just some of the things affected by magnesium levels – with chronic deficiencies manifesting as muscle cramps, dizziness, mood swings and abnormal heart rhythms.

On the other hand, meeting magnesium dietary requirements (over 300 mg for adult women, over 400 mg for adult men) can better your odds of avoiding a variety of ailments, such as:

Cancer: Consumption of magnesium-rich foods cut the number of colon tumors by 34% in one Swedish study. The link could be magnesium's role in regulating cell growth. When magnesium is MIA, cancer cells may grow more profusely.

Chronic inflammation: Dangerously high levels of C-reactive protein (an inflammatory marker linked to heart disease) were three times more prevalent among those who failed to meet 50% of their magnesium RDA than among those with adequate magnesium intake, according to a study of 3,800 men and women by researchers at the Medical University of South Carolina.

Diabetes: In a study of over 39,000 women, the risk of developing diabetes was 11% lower among those with diets highest in magnesium – while other research places the protective benefit much higher. Conversely, in one survey of type II diabetics, 39% suffered from magnesium deficiency.

Blood pressure: By affecting the dilation of blood vessels, magnesium has shown to help lower some types of blood pressure.

Osteoporosis: People who consume more magnesium have higher bone density. One study found that women with osteoporosis had low serum magnesium concentrations.

PMS: Too little magnesium could aggravate the mood swings and migraines sometimes associated with pre-menstrual syndrome.

Fortunately, meeting magnesium requirements can be easy and delicious, given the variety of healthy magnesium sources from which to choose. 

Start off by slicing a medium banana (32mg) onto your bran cereal (114mg). For lunch try an arugula (30mg/serving) salad topped with toasted nuts (84mg/oz), together with a warm bowl of butternut squash (59mg/cup). Tuna (62mg/3 oz) and cooked spinach (157mg/cup) round out a day of magnesium-rich meals. That's 538mg from just these foods alone – surpassing the 300-400mg recommendation.

Other top fruit and vegetable sources include corn, broccoli, grapefruit, artichoke and baked potato.  Soybeans, peas, pumpkin seeds and nuts also supply good amounts of magnesium, as do oats. For more info on other nutrients you need – and might be missing, click here.

HEART-HEALTHY HOT CHOCOLATE
Cocoa Powder Packs Nutrition Punch

The '70's band "Hot Chocolate" is best known for a hit whose refrain is, "I Believe in Miracles." Should you believe in the miracle of chocolate's much-buzzed about health benefits?  

We found that cocoa powder is indeed high in antioxidants called flavanols. Pure cocoa powder is highest, followed by dark chocolate, then milk chocolate.  When cocoa is incorporated into chocolate candy (and let's not forget it is a candy) it's also high in calories – half of which come from fat, most of it saturated.  

That said, chocolate calories are hardly "empty" – as nutritionists once believed. An emerging body of research on cocoa's cardiovascular benefits suggests that it can, in moderation, be beneficial. Here are the four reasons why un poco cocoa can help your heart:

Effects on cholesterol: Consumption of cocoa powder and/or dark chocolate helped lower oxidation of LDL (bad) cholesterol and raised HDL (good cholesterol) in one Penn State University study, among others.

Anti-clotting activity: British researchers found that cocoa powder (a proprietary version called Cocoapro, used in Dove Dark) inhibited the platelet activity that causes clumping.

Blood pressure:  In one German study, participants with mild hypertension were given 3 oz. either of dark chocolate or white chocolate (which some do not consider technically chocolate as it contains only cocoa butter, no cocoa liquor) daily. After two weeks, blood pressure dropped in the dark-chocolate group (remaining unchanged in the white chocolate group).

Help arterial stiffness: Greek researchers found that dark chocolate improved the flexibility of blood vessels in the hours immediately after consumption. It's possible that by improving the function of cells lining blood vessel walls, cocoa compounds could play a part in preventing the hardening of arteries that can lead to heart attacks.

So, should you eat chocolate for your health? Put it this way: If you add chocolate, or hot cocoa, to your daily diet without cutting back somewhere else, you'll eventually gain weight – the health risks of which are likely to overwhelm any health benefits. But as Penny Kris-Etherton, PhD, RD, distinguished professor of nutrition at Penn State and author of several chocolate studies observed, "It's okay to eat dark chocolate in small amounts, as long as you eat an otherwise healthy diet and can afford the calories. Try eating it with nuts or fruit for more good fats and even more antioxidants."

What's the healthiest way to enjoy chocolate's delicious benefits? Pure cocoa powder, consumed hot (releases more antioxidants than when cold, according to one Cornell researcher). For taste you may want to add a packet of artificial sweetener (like sucralose) and soy milk (vs. dairy). In one study, while dark chocolate boosted blood antioxidant levels by as much as 20%, no such effect occurred with milk chocolate, or when dark chocolate was consumed with milk. If you prefer your chocolate in a candy wrapper, go for a minimum 70% cocoa content.

VARIETY VS. INTENSITY
Mental Benefits of Diverse Exercise

Though you wouldn't guess it from my current eclectic fitness regimen, there was a time when forty minutes, fixed resistance, on the Stairmaster was my daily workout – seven days a week. I didn't get bored – I read magazines – and figured that if my exercise routine wasn't broke, why fix (or change) it. 

Then I fell in love with yoga, surfing, spinning, training and archery. Soon my weekly schedule made it look like I might be developing a latent case of Attention Deficit Disorder. Only I never felt more mentally sharp – and physically fit – in my life.  

Now, new research from Johns Hopkins suggests that exercise variety – as opposed to intensity in terms of total calorie burn – may reduce the risk of developing dementia later in life. The data comes from the Cardiovascular Health Cognition Study, conducted over eight years, of 3,375 seniors who were asked to list the frequency and duration of 15 activities – including walking, biking, hiking, dancing, bowling and golfing – most common among older adults. While 450 new cases of dementia were reported overall, those participating in four or more activities had 84 cases, vs. 130 cases among those with one or no activities.

"It could well be that maintaining a variety of activities keeps more parts of the brain active," said Dr. Constantine Lyketsos, senior study author. While the results establish only a correlation, not a cause and effect, they would seem to bolster findings reported in a recent DNN, in which seniors over 75 who kept their minds active while also maintaining an active social life reduced their risk of Alzheimer's by 30% when compared to isolated, inactive elders. The same newsletter also shared results of a study in which complex jobs – particularly those involving social interaction like management, negotiations or teaching – conferred a protective benefit against mental muddle.

While the Johns Hopkins findings focused on exercise variety vs. intensity, many neuroscientists now believe that the same factors which strengthen the heart may also preserve the brain, and vigorous activity remains a pillar of cardiovascular health. Burning off excess calories is also key to avoiding obesity – which may double the risk of developing dementia, according to a 21-year longitudinal study involving over 1,500 subjects. 

The other half of the weight management equation involves keeping calories consumed under control. The smartest, healthiest, tastiest – and by far easiest – method relies on choosing fiber-rich, low-cal fruit and vegetables to fill you up. Red apples offer an added benefit as a top source of quercetin – an antioxidant polyphenol we've featured for its brain benefits. Leafy greens may also boost mental acumen in later years, and unless you've been living under a rock, you've likely heard about blueberries' ability to help reverse some loss of memory and motor skills.

Other dietary "do's" for keeping your gray matter in the pink include regular consumption of fish, as discussed in the most recent newsletter. One of curry's ingredients – the vivid yellow spice turmeric – contains a compound called curcumin, which may also protect the brain against some of the oxidation that contributes to Alzheimer's. Niacin is another nutrient for your noggin. In one four-year study of 800 seniors, those with the highest niacin intakes had an 80% lower risk of developing Alzheimer's. Niacin sources include portobello and button mushrooms, red potatoes and salmon.

Want more food for thought? Check out the Superfoods for your Brain section at dolesuperfoods.com – or revisit our interview with Dr. Gary Small, author of the Memory Prescription and Director of the UCLA Center on Aging. Dr. Small also stars in our Brain Health segment, featured in this issue's Dole TV.

CRANBERRY PINEAPPLE MOLD

Prep: 20 min.  
Chill: 4 hr.  
Makes: 10 servings

1 can (20 oz.) DOLE Crushed Pineapple
1 package sugar-free (8 serving-size) cranberry or cherry gelatin
1 package (12 oz.) DOLE Fresh Cranberries
3/4 cup DOLE Pineapple Juice
1/2 cup granulated sugar substitute
1/2 cup DOLE Celery, diced
1/2 cup chopped walnuts, toasted

DRAIN 20-ounce can crushed pineapple; reserve 1 cup juice. Heat reserved juice to boiling; stir in gelatin until dissolved.

COMBINE cranberries, 3/4 cup pineapple juice and sugar substitute in blender or food processor container. Cover; coarsely chop.

COMBINE cranberry mixture, celery, walnuts and drained crushed pineapple with gelatin. Pour into 6-cup (1-1/2-quart) mold. Chill until firm. Unmold onto serving plate. 

Per Serving: 110 calories, 4g fat (0g sat.),  0mg cholesterol, 98mg sodium, 16g carbohydrate (3g dietary fiber, 11g sugars),  2g protein, 1% Vit A, 20% Vit C, 1% calcium,  2% iron, 2% potassium, 1% folate

TIRED TOOTSIE TREAT

Holiday shopping, particularly when done last minute, can entail mall sprints, marathon checkout lines, plus the trek to where you eventually found your parking spot. After such an ordeal your tired tootsies could use a little R&R. 

Why not prepare this invigorating and soothing remedy in advance and have it waiting for a little post-retail revitalization?

1 tablespoon olive oil
1 teaspoon Aloe Vera
1 teaspoon wheat germ oil
20 drops of peppermint essential oil
20 drops of eucalyptus essential oil

Mix together and massage gently into feet. Alternatively, add to a basin of very warm water, and soak. Finish by lightly dusting the feet with corn starch.

Thank you to www.SpaIndex.com/HomeSpa  for allowing us to share this spa recipe with our readers.

FOOD FOR THOUGHT

Top brain foods. Plus chief threats to brain health.