The randomized study, published in the Journal of the American Medical Association, investigated the effects of four popular weight loss diets on weight loss. Researchers at Stanford University in California administered either the Atkins, Zone, LEARN or Ornish diets to 311 premenopausal overweight and obese women. The participants attended weekly diet classes for two months. The participants then followed the diets on their own for the following 10 months. The researchers obtained body composition measurements and blood samples from the participants.

The researchers found that the Atkins group had an average weight loss of 10.4 pounds, the LEARN group lost 5.7 pounds, the Ornish group lost 4.85 pounds, and the Zone group lost 3.5 pounds. Findings also revealed that all four groups had improved blood pressure, cholesterol levels and insulin sensitivity, although the Atkins group had increased LDL (bad) cholesterol. However, critics of the study claim that the participants were not strictly following their assigned diet plans.

"In this study, premenopausal overweight and obese women assigned to follow the Atkins diet, which had the lowest carbohydrate intake, lost more weight and experienced more favorable overall metabolic effects at 12 months than women assigned to follow the Zone, Ornish, or LEARN diets," the study authors write. "While questions remain about long-term effects and mechanisms, a low-carbohydrate, high-protein, high-fat diet may be considered a feasible alternative recommendation for weight loss."

REFERENCES:
1. Gardner CD et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA 2007 Mar 7;297(9):969-77.

The study, published in the Journal of the Science of Food and Agriculture, investigated the effects of black soy protein on weight gain and fat composition in rats. Korean researchers at Hanyang University in Seoul, administered a high fat diet with either 2, 6 or 10 percent of its calories as black soy peptide or 20 percent of its calories as casein to 32 male rats, for 28 days. Food intake, body fat and body weight measurements and fasting insulin levels were obtained from the rats.

The researchers found that the soy group had less fat weight gain than the casein group. Furthermore, the soy group had a lower serum LDL to HDL ratio and lower total cholesterol and triglyceride levels. Findings also revealed that the 10 percent soy group gained 50 percent less weight than the casein group.

"It is concluded that black soy protein can be a potent nutraceutical component for anti-obesity and hypolipidaemic benefits," the study authors write.

REFERENCES:
1. Joung Rho S et al. Dietetic and hypocholesterolaemic action of black soy peptide in dietary obese rats. Journal of the Science of Food and Agriculture Mar 2007 87(5):908-913.

The study, published in the Journal of Nutrition, investigated the effect of omega-3 DHA on human fat cells. Researchers from the University of Georgia in Athens, Georgia, treated cultured pre-adipocyte (immature) fat cells, mature adipocyte fat cells, and control cells with varying doses of omega-3 DHA, for up to 6 days. Various methods including Oil Red O staining and glycerol-3-phosphate dehydrogenase (GPDH) activity measured the effect of DHA on the fat cells.

The researchers found that DHA prevented fat cell formation and growth. Furthermore, DHA induced apoptosis (programmed cell death) of the fat cells. Findings also revealed that DHA caused lipolysis (breakdown or 'fat burning') of mature fat cells.

"These results demonstrate that DHA may exert its antiobesity effect by inhibiting differentiation to adipocytes, inducing apoptosis in postconfluent preadipocytes and promoting lipolysis," the study authors conclude.

REFERENCES:
1. Kim HK et al. Docosahexaenoic acid inhibits adipocyte differentiation and induces apoptosis in 3T3-L1 preadipocytes. J Nutr 2006 Dec;136(12):2965-9.

The study, published in the Journal of Nutrition, investigated the effectiveness of heart-healthy nutrients on risk factors in heart attack patients following a cardiac rehabilitation program. Researchers in Granada, Spain, administered either 500 mL of semi-skimmed milk fortified with EPA, DHA, oleic acid, folic acid, and vitamins A, B-6, D, and E or semi-skimmed milk fortified with vitamins A and D, to 40 heart attack patients. The participants received exercise classes, lifestyle and nutritional recommendations at a cardiac rehabilitation unit. Blood samples analyzed for heart disease risk factors were obtained from the participants at the beginning of the study and every three months for one year

The researchers found that heart disease risk factors including total cholesterol, LDL cholesterol, and apoliprotein B and C-reactive protein were decreased in the EPA-fortified milk group. Serum homocysteine (a heart disease risk factor) levels were decreased in both groups. Findings also revealed that heart rate, blood pressure and cardiac electrocardiographic measurements remained unchanged in both groups.

"Therapeutic lifestyle changes, effected through a cardiac rehabilitation program comprising regular exercise and the intake of a combination of dietary nutrients, reduced a variety of risk factors in myocardial infarction patients, which supports the rationale for nutritional programs in the secondary prevention of coronary heart disease," the study authors write.

REFERENCES:
1. Carrero JJ et al. Intake of fish oil, oleic Acid, folic Acid, and vitamins B-6 and e for 1 year decreases plasma C-reactive protein and reduces coronary heart disease risk factors in male patients in a cardiac rehabilitation program. J Nutr 2007 Feb;137(2):384-90.

The studies suggest that fish DHA benefits neurodevelopment and is recommended for pregnant women. However, mercury-contaminated fish must be avoided by pregnant women because it adversely affects early neurodevelopment. The effects of mercury-contaminated fish remains unclear in adults, although it has been found to decrease some of fish's heart benefits.

"Levels of dioxins and polychlorinated biphenyls in fish are low, and potential carcinogenic and other effects are outweighed by potential benefits of fish intake and should have little impact on choices or consumption of seafood (women of childbearing age should consult regional advisories for locally caught freshwater fish)," the study authors write. "For major health outcomes among adults, based on both the strength of the evidence and the potential magnitudes of effect, the benefits of fish intake exceed the potential risks. For women of childbearing age, benefits of modest fish intake, excepting a few selected species, also outweigh risks."

REFERENCES:
1. Mozaffarian D and Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA 2006 Oct 18;296(15):1885-99.

The study, published in the Journal of the American Board of Family Medicine, compared the dietary fat intake between adults with and without children in the household. Researchers at the University of Iowa in Iowa City, analyzed data from the National Health and Nutrition Examination Survey (NHANES III) including 6,660 US adults, ages 17 to 65, from 1988 to 1994. Researchers determined that 48 percent of the participants had minor children at home and 52 percent of the participants were in childless households. A food frequency questionnaire obtained from the participants was analyzed to determine total fat and calorie intake.

Researchers found that the participants with children at home ate more high-fat foods such as pizza, salty snacks and ice cream than participants in childless households. Findings revealed that parents ate about 5 grams more total fat and about 2 grams more saturated fat than those in childless households.

"The presence of children in the home may affect adults' diets," the study authors conclude. "Providers should emphasize dietary discretion for the entire family."

REFERENCES:
1. Laroche HH et al. Adult Fat Intake Associated with the Presence of Children in Households: Findings from NHANES III. J Am Board Fam Med. 2007 Jan-Feb;20(1):9-15.

1. Protein-
Healthy, protein-rich foods such as lean meats (like chicken and turkey breast), dairy products (like eggs), soy products (like tofu), fish, beans, and nut butters (like peanut butter and almond butter) help build strength and maintain body mass. For those days when you're not feeling well and have no appetite, try an easy to digest, high-protein snack, such as hard-boiled eggs, peanut butter on whole grain crackers, or a high-energy drink including whey protein powder, non-dairy beverage (such as almond milk or soy milk), frozen fruit, sliced bananas, and yogurt.

2. Fruits and Vegetables-
Antioxidant-rich fruits and vegetables can boost immunity by fighting toxic free radicals (unstable molecules that cause tissue damage) associated with many chronic diseases. Experts recommend eating three to six servings of fruit daily, including fresh, canned and dried fruits. Dried fruits have the highest concentration of antioxidants. Experts also recommend eating seven to ten vegetable servings daily, including edible skins (such as potato and sweet potato skins), which are rich sources of antioxidants and fiber. Cruciferous vegetables (like broccoli, cauliflower, cabbage, and Brussels sprouts), bok choy, radishes, and dark, leafy greens (like collards and spinach) are an excellent source of antioxidants, fiber, vitamins and minerals. Juicing fruits and vegetables is an effective way to get your daily dose of disease-fighting antioxidants and easy to eat when feeling under the weather.

3. Daily MultiVitamin-
Experts suggest that a daily multivitamin supplement is beneficial for most people. Daily vitamin supplementation may be necessary for people at higher risk for vitamin deficiency such as the elderly, pregnant women, and patients with chronic diseases such as cancer and malabsorption. Studies report that vitamin supplementation is essential to overall health and may help prevent disease. In one study, published in the Journal of the American Medical Association, researchers found that daily supplementation with a multivitamin reduced the risks of many serious diseases such as heart disease, cancer, neural tube defect, and osteoporosis.

4. Fiber -
Fiber-rich foods such as fruits, vegetables, whole grains, bran, and flaxseeds not only improve regularity, but help prevent chronic diseases such as cancer, arthritis, and heart disease. Try high fiber cereal mixed with milk or a non-dairy beverage, high fiber meal-replacement drinks or bars, or a fiber supplement.

REFERENCES:
1. Fairfield KM and Fletcher RH. Vitamins for chronic disease prevention in adults: scientific review. JAMA 2002 Oct 9;288(14):1720.

2. Fletcher RH and Fairfield KM. Vitamins for chronic disease prevention in adults: clinical applications. JAMA 2002 Jun 19;287(23):3127-9.

3. Oakley GP. Eat Right and Take a Multivitamin. N Engl J Med 1998 Apr 9;228(15):1060-1061.

The full report was published in the Morbidity and Mortality Weekly Report earlier this month. It documented the findings from two national surveys that assessed blood levels of folate in women who may become pregnant.

Folic acid, or folate, is a necessary vitamin for women of childbearing age. Deficiencies can result in neural tube defects (NTD) such as occult spina bifida. NTD often are incompatible with life, and severely impacts quality of life in the worse cases.

In 1998 the FDA passed law that required folic acid enrichment in all grain products. This campaign was aimed at increasing the levels of folic acid in women of childbearing age. It was hoped that it would target all women, especially reaching those who may not be receiving prenatal care and/or taking a prenatal vitamin.

The first assessment of the folic acid enrichment program showed success, with both levels of folic acid up in women and a decrease in the incidence of NTD.

Now the findings represent a 16 percent decrease from 2000 to 2004, regardless of continued enrichment in grains and cereal products.

The CDC stresses that women who may become pregnant take at least 400 micrograms of folic acid in addition to the folate that is consumed in food. Most multivitamins for women and all prenatal vitamins contain at least 400 micrograms.

Since iodine is essential for production of thyroid hormone, insufficient dietary iodine can cause hypothyroidism. This deficiency can cause the thyroid gland to swell at the neck, which is commonly referred to as a goiter. The best source of iodine is from sea salt and seaweed. In Japan, where seaweed is frequently eaten, thyroid disorders are rare. The recommended level of iodine should not exceed 600 mcg per day.

The trace mineral selenium is a co-factor for the enzyme that converts thyroid hormones in the body tissues. Several studies have found that supplementation with selenium helps treat hypothyroid symptoms. Selenium levels can be increased by eating foods that are high in selenium including whole wheat bread, bran, Brazil nuts, tuna, onions, tomatoes and broccoli. Low levels of zinc are associated with decreased levels of thyroid hormone T3. Studies suggest that supplementation with zinc can help normalize low T3 levels.

Studies show that high blood pressure can be effectively regulated by a vegetarian diet. One study, published in The American Journal of Clinical Nutrition, investigated the association of plant foods, dairy and meat products on the risk of high blood pressure. They found that a high intake of plant foods (including whole grains, fruit, vegetables, nuts, and legumes) was linked to improved general health and a lower risk of high blood pressure. However, a high intake of red and processed meat was associated with a higher risk of high blood pressure.

"These findings are consistent with a beneficial effect of plant food intake and an adverse effect of meat intake on blood pressure," the study authors conclude.

REFERENCES:
1. Azizi F, et al. Treatment of goitrous hypothyroidism with iodized oil supplementation in an area of iodine deficiency. Exp Clin Endocrinol Diabetes. 1996;104(5):387-91.

2 Vono J, et al. The effect of oral administration of iodine to patients with goiter and hypothyroidism due to defective synthesis of thyroglobulin. Thyroid. Feb1996;6(1):11-5.

3. Pizzulli A, Ranjbar A. Selenium deficiency and hypothyroidism: a new etiology in the differential diagnosis of hypothyroidism in children. Biol Trace Elem Res. 2000 Dec;77(3):199-208.

4. Olivieri O, Girelli D, Azzini M, et al. Low selenium status in the elderly influences thyroid hormones. Clin Sci (Lond). 1995 Dec;89(6):637-42.

5. Nishiyama S et al. Zinc supplementation alters thyroid hormone metabolism in disabled patients with zinc deficiency. J Am Coll Nutr 1994; 13: 62-67.

6. Steffen LM et al. Associations of plant food, dairy product, and meat intakes with 15-y incidence of elevated blood pressure in young black and white adults: the Coronary Artery Risk Development in Young Adults (CARDIA) Study. Am J Clin Nutr 2005 Dec;82(6):1169-1177.

Snacking has gotten a bad reputation because of the fattening treats it's associated with such as chips, cookies and candies. However, eating healthful snacks in between meals will help you eat less overall and keep your blood sugar levels and metabolism steady. The portion size of the snack is just as important as its healthfulness. Experts recommend keeping your snack at 100 calories or fewer, which can satisfy your appetite as well as keeping the calorie count down. Nutritious snacks such as small amounts of fruits, vegetables and nuts will help you avoid overeating or binging at your next meal.

Always refer to the nutrition label to calculate the amount of calories in your snack. Here's some suggestions for healthy, satisfying 100-calorie snacks:

1. 4 ounces non-fat yogurt with fruit
2. 1 slice light whole grain bread with 1 teaspoon peanut butter (or any nut butter)
3. 4 ounces low fat cottage cheese with mixed raw vegetables
4. Four or five dry-roasted nuts with a small piece of fruit
5. 2 tablespoons of trail mix including dry-roasted nuts and dried fruit
6. 1 ounce low-fat cheese with 2 whole grain crackers
7. 5 ounce salad of raw vegetables with 1 tablespoon fat-free dressing
8. 1 low-fat or non-fat granola bar
9. 1 cup low-fat, high-fiber multigrain cereal
10. 1/3 cup unsweetened applesauce with 1 graham cracker

REFERENCES:
1. Gavalas E. The Yoga Minibook for Weight Loss. Simon & Schuster, 2003.

There are certain populations that are cautioned against eating fish, especially those known to be high in mercury. Pregnant women and children should not eat high amounts of fish because of the mercury.

A recent study published in the International Journal of Obstetrics and Gynecology measured the levels of mercury in pregnant women living in Taiwan. Most of these women consume high amounts of fish, usually at least 3 servings a week. A total of 65 women were in the study. Levels of mercury were measured in their blood, the umbilical blood, and in the placental tissue.

Mercury levels in the blood were nearly double the recommended levels in 89% of the women. The levels in the umbilical blood were slightly higher and concentrations in the placental were also high.

Mercury is a known neurotoxin. It can cause damage to the nerves, brain, and kidneys in developing fetuses. Some reports suggest it may also stunt growth.

The fish with the highest levels of mercury tend to be large ocean fish such as tuna, shark, swordfish, and mackerel. Freshwater fish and smaller fish tend to have less mercury. Canned tuna is often the greatest source of mercury in pregnant women and children and in most cases should be consumed in only small amounts.

So to test out a theory that olive oil helps lower cancer risk, researchers at the Copenhagen University Hospital in Denmark enrolled 182 men in a study measuring the effects of olive oil consumption on a marker of oxidative damage in the body.

Each of the men consumed 1/4 cup of olive oil per day for 2 weeks. Measurements of a marker of oxidative damage were collected pre and post study period.

The results were published in the FASEB Journal this month.

Men who consumed 1/4 cup of olive oil per day lowered markers of oxidative damage by 13 percent in only two weeks.

Oxidative damage, from substances known as free radicals, has been implicated in a variety of health conditions including cancer and heart disease. It is believed that free radicals damage cells, in particular their DNA, which results in mutations that allow cells to grow unchecked, thereby becoming tumors.

By lowering oxidative stress in the body, cancer risk is lowered.

The researchers also investigated if the olive oil effect is due to compounds known as phenols. Olive oil contains high amounts of phenols, potent antioxidants that can reduce the amount of free radicals in the body.

They supplied the participants with olive oil with varying levels of phenols. However, there was no difference in the decrease in oxidative damage among the different phenol levels leaving the researchers to believe some other property of olive oil may contribute to the cancer protective effect.

There are a variety of reasons that one may give for making the decision to become a vegetarian or vegan. Many people make the choice for health reasons, siting the strong relationship between heart disease, diabetes, and meat consumption. Others are vegetarians because they believe strongly in animal rights. Some make the choice simply because they don't like the taste.

Either way, results from data gathered on more than 8,000 men and women found that the higher the IQ, the more likely one will choose vegetarianism, or some form of the practice over being a hard-core meat eater.

In order to establish some relationship men and women used IQ scores that were taken at age 10 and compared them to their dietary preference.

Overall only 2.5 percent of the participants were vegan, meaning no animal products whatsoever. Four percent were vegetarian, and 33 percent avoided beef and pork, but ate chicken and fish.

After analysis the researchers found that for every 15 point increase in IQ, the likelihood that the person was vegetarian increased by 38 percent.

The study results followed suit with previous studies that found more intelligent persons had a healthier diet and exercised more.

The study, published in the Journal of the American Medical Association, investigated whether fish oil is associated with the risk of kidney cancer in women. Researchers at the Karolinska Institutet, in Stockholm, Sweden analyzed the data of 61,433 women, with no previous history of cancer, as part of the Swedish Mammography Cohort. The participants were followed for 15 years. Food frequency questionnaires obtained from the participants were analyzed to determine fish and seafood consumption including fatty fish intake.

The researchers found that 150 participants developed renal cell carcinoma (RCC). Findings revealed there was no link between RCC and lean fish or seafood intake. However, participants with a fatty fish intake of at least once per week had a 44 percent lower risk of RCC, compared to those with no fatty fish intake. Furthermore, those with a consistent fatty fish intake at baseline and in follow-up had a 74 percent lower risk of RCC, compared to those with no fatty fish intake.

"Our study suggests that consumption of fatty fish may reduce the occurrence of renal cell carcinoma in women," the study authors conclude.

REFERENCES:
1. Wolk A et al. Long-term fatty fish consumption and renal cell carcinoma incidence in women. 2006 Sep 20;296(11):1371-6.

The Harvard School of Public Health analyzed data from more than 22,000 men enrolled in the Health Professionals Study for dietary fish intake and compared that data to colorectal cancer incidence. The mean follow-up was almost twenty years.

Colorectal cancer is in the top three of all diagnosed cancers in men every year. It can be a deadly condition if caught late, but routine screening has increased survival.

Researchers found that men who at fish five times or more a week had a forty percent reduction in colorectal cancer incidence compared to men who ate fish just once a week. Eating fish twice a week offered a thirteen percent reduction, which was still statistically significant.

Fish is high in the omega 3 fatty acids EPA and DHA which work in the body to lower inflammation. Their exact role in tumor inhibition is not clear, though many feel that decreased inflammation may be a large part of its benefit.

Other studies have found that diets rich in fish help lower risk for cardiovascular disease.