Did You Know?: A healthy diet may be linked to lower Alzheimer's risk

In today's New York Times Science Times section, a small piece by Roni Caryn Rabin, in the Vital Signs column, reports that a new study (published online April 12 by the journal Archives of Neurology) has found that a diet "low in saturated fat and rich in nutrients like folate, vitamin E and omega-3 and omega-6 fatty acids" may be linked with a lower risk for Alzheimer's disease. In the study, older adults who ate diets rich in "fish, poultry, fruit, nuts, dark leafy greens, vegetables like broccoli and cauliflower, and oil-and-vinegar dressing" showed a risk for Alzheimer's that was more than 1/3 lower than the risk for older adults who ate less of those nutritious foods and more "high-fat dairy products, butter, red meat and organ meat." While these findings still need to be further investigated, I think it's safe enough to add this potential benefit to our list of reasons why we should try to add more of these healthy foods to our diet.


Image: Salvatore Vuono / FreeDigitalPhotos.net

In today's New York Times Science Times section, a small piece by Roni Caryn Rabin, in the Vital Signs column, reports that a new study (published online April 12 by the journal Archives of Neurology) has found that a diet "low in saturated fat and rich in nutrients like folate, vitamin E and omega-3 and omega-6 fatty acids" may be linked with a lower risk for Alzheimer's disease. In the study, older adults who ate diets rich in "fish, poultry, fruit, nuts, dark leafy greens, vegetables like broccoli and cauliflower, and oil-and-vinegar dressing" showed a risk for Alzheimer's that was more than 1/3 lower than the risk for older adults who ate less of those nutritious foods and more "high-fat dairy products, butter, red meat and organ meat." While these findings still need to be further investigated, I think it's safe enough to add this potential benefit to our list of reasons why we should try to add more of these healthy foods to our diet.


Image: Salvatore Vuono / FreeDigitalPhotos.net

Do One Thing: Drink more water

According to the American Dietetic Association, most men need about 13 cups of water a day and most women need about 9 cups, in order to help the kidneys function properly, keep joints lubricated, flush toxins from the system and keep skin healthy. In warmer weather, and during exercise, we need even more water to remain properly hydrated. 9-13 cups of water sounds like a lot, but remember that all the water in your diet counts; it isn’t just the glasses of pure water you drink that help you reach your water intake goals, but also the juice, milk, tea and coffee that you drink, as well as the water that you get from foods like soup, lettuce, watermelon, broccoli and grapefruit. Do try to get a number of cups of water from pure water, though. Some tips to help you achieve your water intake goals:

• Start and end your day with a cup of water
• Drink a cup of water with each meal & snack
• Keep a large glass or bottle of water at your desk
• Drink water instead of soda or juice or at least drink a full cup of water for every cup of soda or juice and for each serving wine or beer you drink
• Stop and drink some water each time you see a water fountain
• Try sparkling water, even Poland Spring’s flavored sparkling waters in lemon, lime, mandarin orange, and raspberry-lime

Image: Andy Newson / FreeDigitalPhotos.net

According to the American Dietetic Association, most men need about 13 cups of water a day and most women need about 9 cups, in order to help the kidneys function properly, keep joints lubricated, flush toxins from the system and keep skin healthy. In warmer weather, and during exercise, we need even more water to remain properly hydrated. 9-13 cups of water sounds like a lot, but remember that all the water in your diet counts; it isn’t just the glasses of pure water you drink that help you reach your water intake goals, but also the juice, milk, tea and coffee that you drink, as well as the water that you get from foods like soup, lettuce, watermelon, broccoli and grapefruit. Do try to get a number of cups of water from pure water, though. Some tips to help you achieve your water intake goals:

• Start and end your day with a cup of water
• Drink a cup of water with each meal & snack
• Keep a large glass or bottle of water at your desk
• Drink water instead of soda or juice or at least drink a full cup of water for every cup of soda or juice and for each serving wine or beer you drink
• Stop and drink some water each time you see a water fountain
• Try sparkling water, even Poland Spring’s flavored sparkling waters in lemon, lime, mandarin orange, and raspberry-lime

Image: Andy Newson / FreeDigitalPhotos.net

Piece o' Cupcake: Whole Family Fitness

Just as adults need regular exercise, children need daily physical activity too. For the most part, exercise for children is about play: getting out and running around and playing sports and games; however, finding creative ways to have the whole family get moving together fulfills physical activity needs for both parents and children, and provides valuable bonding time for the whole family. One idea is for the whole family to get involved in the same sport or activity, such as karate or swimming, by taking classes either together or individually (you can still bond over the new moves you're all learning). It doesn't have to be so formal though. Here, Parents magazine provides tips on "10 Ways to Exercise as a Family," including going for pre- or post-dinner walks and having a dance party in your own living room.

Just as adults need regular exercise, children need daily physical activity too. For the most part, exercise for children is about play: getting out and running around and playing sports and games; however, finding creative ways to have the whole family get moving together fulfills physical activity needs for both parents and children, and provides valuable bonding time for the whole family. One idea is for the whole family to get involved in the same sport or activity, such as karate or swimming, by taking classes either together or individually (you can still bond over the new moves you're all learning). It doesn't have to be so formal though. Here, Parents magazine provides tips on "10 Ways to Exercise as a Family," including going for pre- or post-dinner walks and having a dance party in your own living room.

Quin-what?

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.

Did You Know?: Household items can help you perfect your portions

You’ve likely heard that, as many Americans have issues with portion control (and as restaurants and fast food chains continue to offer larger and larger portions), we all need to pay more attention to our portion sizes; however, you probably have no idea how to translate this good advice into real life situations. Most of us don’t measure or weigh our food each time we sit down to a meal, so we have to estimate our portion sizes by “eyeballing” them. A great way to do this is to compare portions of food to everyday household items. For example, did you know that one serving of peanut butter is 2 tablespoons, or approximately the size of a ping pong ball? Now you do. For 9 more tips like this, check out the Food Network’s “10 Ways to Measure Perfect Portion Sizes.”

Image: FoodNetwork.com

You’ve likely heard that, as many Americans have issues with portion control (and as restaurants and fast food chains continue to offer larger and larger portions), we all need to pay more attention to our portion sizes; however, you probably have no idea how to translate this good advice into real life situations. Most of us don’t measure or weigh our food each time we sit down to a meal, so we have to estimate our portion sizes by “eyeballing” them. A great way to do this is to compare portions of food to everyday household items. For example, did you know that one serving of peanut butter is 2 tablespoons, or approximately the size of a ping pong ball? Now you do. For 9 more tips like this, check out the Food Network’s “10 Ways to Measure Perfect Portion Sizes.”

Image: FoodNetwork.com

Beans, beans are good for your heart…

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

Did You Know?: Walking may lower women’s stroke risk

According to this article from Time.com, a new study from the American Heart Association suggests that walking may lower women’s risk of stroke. The greatest benefit, with a 37 percent decreased risk of stroke (vs. women who did not walk), appeared to go to those women who reported walking “briskly,” i.e., at a pace at which one “should be able to talk — but not sing.” Women who walked at least two hours per week at any pace showed a 30 percent decreased risk. The study also tested various vigorous activities but did not find a link between these activities and reduced stroke risk. What makes this good news great is that walking is so convenient. It’s free, requires little more than some supportive footwear, and can be done anywhere and at any time: in the city, in the country, on your lunch break or on vacation. So what are you waiting for? Take a hike!

Time Website

American Heart Association Website

According to this article from Time.com, a new study from the American Heart Association suggests that walking may lower women’s risk of stroke. The greatest benefit, with a 37 percent decreased risk of stroke (vs. women who did not walk), appeared to go to those women who reported walking “briskly,” i.e., at a pace at which one “should be able to talk — but not sing.” Women who walked at least two hours per week at any pace showed a 30 percent decreased risk. The study also tested various vigorous activities but did not find a link between these activities and reduced stroke risk. What makes this good news great is that walking is so convenient. It’s free, requires little more than some supportive footwear, and can be done anywhere and at any time: in the city, in the country, on your lunch break or on vacation. So what are you waiting for? Take a hike!

Time Website

American Heart Association Website