June 2010 Volume 33 Number 6 Inside A Sensitive Issue: Salt Restriction

Food Marketing Has a Big Impact. Does everyone need to reduce their so- much to learn about the mechanisms of So, learn how to take charge of your dium levels, or only those who are sensi- salt sensitivity, they have identified vari- food choices. 2 tive to this mineral? This long simmering ous factors that can place you at higher controversy rages on. While the U.S. Di- risk for it, such as increased age, genetic The Soda-Weight Gain Connection. etary Guidelines, National Heart, Lung variations, how well your kidneys ex- Some experts propose taxing sweet and Blood Institute, National High Blood crete waste, and even race—salt sensi- beverages to curb weight gain. 3 Pressure Education Program and most tivity rates are higher among African- medical organizations say we should all Americans. According to a 1996 article That’s Italian! EN compares dozens reduce the sodium in our diets, some re- in the journal Hypertension, 26 percent of supermarket Italian meals to searchers pooh-pooh that idea. It’s their of people with normal blood pressure bring you the best of the bunch. 5 contention that only those who are “salt and 51 percent of people with high blood sensitive” need be concerned. pressure were found to be salt sensitive. Living la Vida Flexitarian. There “About a quarter of otherwise healthy are lots of benefits from this new What is salt sensitivity? Salt sensitiv- adults are salt sensitive and likely are flexible eating style. 7 ity means that your blood pressure will unaware that they respond to increases respond when you change your dietary in dietary salt intake with an increase in Make the Most of Microgreens. salt intake, explains Paul W. Sanders, blood pressure,” says Sanders. These tiny leaves are big in flavor M.D., F.A.C.P., director of the Nephrol- Research is uncovering new infor- and nutrition. 8 ogy Research and Training Center at the mation that indicates salt sensitivity University of Alabama at Birmingham. carries its own risks that go beyond Just In It appears that some of us have salt sen- high blood pressure. One study re- sitivity and react directly to salt intake, ported in the 2001 issue of Hyperten- while others do not. sion found that salt-sensitive subjects FDA Cracks Down with normal blood pressure had similar Are you salt sensitive? So, how do you death rates as people with high blood on Food Labeling know if you’re sensitive to salt? Unfor- pressure. Salt sensitivity has also been In an unprecedented move, the FDA tunately, a practical, reliable test for salt linked recently with increased risk for issued 17 warnings to food companies sensitivity has yet to be developed, al- cardiovascular events and metabolic for misleading labels. The companies though researchers are currently seeking syndrome (a cluster of conditions that include POM Wonderful, Beech-Nut, to establish one. While scientists have (continued on page 4) Spectrum Organic Products, Pbm Prod- ucts, Redco Foods, First Juice, Sun- sweet Growers, Dreyer’s Ice Cream, Diamond Food and Gerber. Some of- A Natural Approach to Sweet Slumber fending product labels conveyed nutri- ent content claims that did not meet the Do you have trouble getting a good night’s ing sleep disorders, but many people FDA requirements. For example, the sleep? If you do, you’re not alone. About experience unpleasant side effects from term “cholesterol-free” was used even one-third of of Americans complain of them, such as prolonged drowsiness though the product contained higher sleep disorders—meaning any disorder or headaches. So, it’s no big surprise levels of saturated fat than allowed that affects, disrupts or involves sleep. that a growing number of people turn when this claim is made. Other food Insomnia (from the Latin insomnis, mean- to alternative therapies like herbal labels referred to websites that made ing sleepless) is the most common kind of supplements. In a scientific survey of claims establishing the product as a sleep disorder. If you’re unlucky enough more than 2,500 adults published in the “drug” that might cure, mitigate, treat to suffer from a sleep disorder, you know January 16, 2002 issue of the Journal of or prevent disease. In some cases, web- how debilitating it can be; it can cause fa- the American Medication Association, sites referred to scientific studies that tigue, moodiness, impaired function, high- it was reported that three percent of reported benefits linked with the food, er risk of injury, and anxiety during your herbal supplement consumers use them such as lowering cholesterol or blood waking hours. In fact, inadequate sleep is as a sleep aid. pressure. The crackdown sends a mes- even connected with a higher risk of health sage to the food industry that they need conditions like high blood pressure, heart Natural approaches for sleep. From to adhere to the established rules for attack, stroke and obesity. acupuncture and Tai Chi to biofeedback food labeling. Prescription sleep medications are and herbal supplements, a wide range of U.S. Food and Drug Administration a common, effective approach to treat- (continued on page 6) www.environmentalnutrition.com Printed on recycled paper with soy ink. The Power of Persuasion: Food Marketing Really Does Work

After a long day, you’ve finally settled Jennifer Harris, Ph.D., M.B.A., Director enjoy a “fourth meal” of the day. To see down to a quiet evening in front of the of Marketing Initiatives and Associate samples of unwholesome food ads, visit television. A fast food commercial pops Research Scientist at the Rudd Center the Yale Rudd Center’s website (www. up and you feast your eyes on a glisten- for Food Policy and Obesity at Yale yaleruddcenter.org) and view the Worst ing cheeseburger. The next thing you University, which conducts research on Food Marketing Practices. know, you’re hungry and you’ve got a the effects of food marketing. hankering for a burger. Is this mere co- Researchers have uncovered disturb- Targeting kids. Food marketing packs incidence or do food ads really hold the ing findings linked with food market- its most powerful punch on the young. power to change the way you eat? The ing, according to Harris. The average kid sees 15 food com- answer is right before your eyes; multi- ● Advertising can affect a person’s mercials a day, and all it takes is one million dollar advertising campaigns preference for categories of food. commercial to make a young person would not exist if they didn’t work. ● People who see more fast food com- desire a particular food. Marketing also mercials want to eat more fast food takes place in the grocery store, with Food marketing success. “There’s no than those people who see fewer TV characters on packages and shelf question; marketing of food affects eat- commercials. displays at children’s eye level. Let’s not ing behavior. It’s not just exposure to ● When people are exposed to food forget the Internet, which is brimming one ad; it’s the cumulative exposure of ads, they eat more food overall. with food marketing on children’s web- many ads over time that produces a de- ● If people see an ad before they taste sites, social media websites and adver- sire for a product. The foods advertised a food, they like the taste of that games (online games that feature food the most are the foods people say they food more. products as active components of the like the most and buy the most,” says Food marketing can also affect what game.) In fact, viewing and childhood you think is typical behavior. For ex- obesity is directly related to children’s Push Back Against Food Ads ample, people who see more fast food exposure to commercials that advertise ads think that their neighbors eat fast unhealthy foods, according to a study Try these tips to avoid being influenced: food more often. “Advertising has psy- published in the American Journal of 1. Don’t be gullible. Advertising will influ- chological effects on what you think is Public Health in February 2010. ence you, if you let it. Don’t accept all normal. TV advertising has strong af- The Interagency Working Group on marketing claims as truth. fects that are visual and emotional, with Food Marketed to Children, a taskforce stories and music. When you’re tired that includes the U.S. Department of 2. Stay on Track. Put your vision of a health- and relaxed in front of the TV, you have Agriculture, Centers for Disease Con- ful diet—rich in whole, unprocessed lean less ability to control your impulses,” trol and Prevention, Food and Drug meats, whole grains, legumes, low-fat adds Harris. Administration and Federal Trade dairy, fruits and vegetables—on a pedes- Commission, will make food market- tal and don’t let food ads knock it down. The wrong kind of message. The power ing recommendations to Congress this 3. Turn off the TV.Avoid food triggers by that food marketers wield wouldn’t be summer. And the Center for Science in leaving the room during commercial so problematic if they were advertis- the Public Interest (CSPI) has developed breaks and by limiting TV time. ing healthy food, like fruits and veg- “Guidelines for Responsible Food Mar- etables. “The vast majority of ads are keting to Children” (available at www. 4. Watch out for Internet temptations. for unhealthy products such as fast cspinet.org), which include criteria for The Internet is fertile ground for food food, drinks and snack foods,” stresses food marketing that doesn’t undermine marketing in unexpected places, from Harris. And it’s not just the unhealth- the health of children. Maybe someday Facebook to your favorite blog. ful products being portrayed; it’s an the whole family will be able to enjoy 5. Be a Good Citizen. Support healthy food entire eating message. Recent food ads a quiet hour of TV without being bar- marketing initiatives like CSPI’s “Guide- promote the message that young men raged by food temptations. lines for Responsible Food Marketing”. should “eat like a man” with big por- tions of meat, and that it’s a great idea to —Sharon Palmer, R.D.

Editor: Sharon Palmer, R.D. Contributing Editors: Christine M. Palumbo, M.B.A., R.D., Heidi McIndoo, M.S., R.D. Group Director: Diane Muhlfeld

EDITORIAL ADVISORY BOARD: Nancy Clark, M.S., R.D., Director, Nutrition Services, Sports Medicine Brookline, Brookline, MA; Isobel Contento, Ph.D., Coordinator, Program in Nutrition and Education, Teachers College, Columbia University, New York City; Jo-Ann Heslin, M.A., R.D., Nutrition Consultant, NRH Nutrition Consultants, Inc., New York City; Bonnie Taub-Dix, M.A., R.D., Nutrition Consultant in private practice, New York City and Long Island.

Environmental Nutrition (ISSN: 0893-4452) is published monthly by Belvoir Media Group, LLC, 800 Connecticut Avenue, Norwalk, CT 06854-1631; www.environmentalnutrition.com. Robert Englander, Chairman and CEO; Timothy H. Cole, Executive Vice President, Editorial Director; Philip L. Penny, Chief Operating Officer; Greg King, Executive Vice President, Marketing Director; Ron Goldberg, Chief Financial Officer; Tom Canfield, Vice President, Circulation. © 2010 Belvoir Media Group, LLC. Postmaster: Send address corrections to Environmental Nutrition, Box 420235, Palm Coast, FL 32142-0235.

Regular Subscription Rates: $39 in U.S., $49 in Canada (U.S. $ only). Single copy, $5. Subscriptions, change of address and customer service: Visit www.environmentalnutrition.com/cs. Environmental Nutrition, PO Box 420235, Palm Coast, FL 32142-0235 or 800-829-5384. Special written permission is required to reproduce, by any means, in whole or in part, the material contained herein. This newsletter is not intended to provide advice on personal health matters. Consult a qualified health care provider.

 www.environmentalnutrition.com June 2010 Research News The Soda Tax: Potential Weapon in America’s War against Obesity

The soda tax debate has garnered big national Journal of Obesity, researchers advocacy groups compare the potential headlines in newspapers. It’s only found that people don’t cut back on the of soda tax initiatives with the suc- fitting that the attention surrounding calories they consume when they drink cess of cigarette taxes. According to America’s obesity epidemic might soda; suggesting that you don’t gain the the Robert Wood Johnson Foundation, come to rest on sugar-sweetened bev- same sense of fullness from drinking a New Jersey-based organization de- erages (SSBs.) The nation’s penchant beverages than you do with eating the voted to public health, research shows for soft drinks is on the rise; we now same aount of calories in solid food. that relatively large increases in taxes drink on average 50 gallons per person Two systematic reviews (American on tobacco products are the single most per year, about double the amount we Journal of Public Health, 2007; Ameri- effective policy approach to reducing drank in 1977. can Journal of Clinical Nutrition, 2006) tobacco use. that included studies investigating the The Rudd Center for Food Policy Sugary beverages and weight. With effects of SSBs on health found that and Obesity at Yale University reports SSBs—from sodas and sports drinks greater consumption of SSBs is linked that taxes on soft drinks can achieve to waters and fruit-flavored drinks— with increased calorie intake, weight two goals: raise revenue for health and on the rise, researchers are exploring gain, diabetes and obesity. In 2009, nutrition programs such as healthy their connection with weight. It’s a fact the California Center for Public Health foods for schools, and decrease the that if you drink a 12-ounce soft drink Advocacy released study findings that sales of relatively unhealthy beverages. containing 150 calories every day on Californian adults who drink one or The public advocacy group, Centers for top of your normal diet, you’ll gain more sodas per day are 27 percent more Science in the Public Interest, claims weight (about 15 pounds per year.) Soft likely to be overweight or obese than that taxing SSBs would help trim state drinks are the single largest contribu- those who do not drink soda. budget deficits, consumers’ bulging tor of calories in the U.S., according to waistlines and health care costs. A a 2004 study published in Journal of Taking sugary beverages to tax. In 2008 poll found that 72 percent of New Food Consumption and Analysis. today’s political climate of health pre- Yorkers supported a tax on SSBs when It also makes sense that you tend vention, policy-makers are consider- they learned that it would raise funds to to feel less full when you drink your ing a number of measures to improve combat obesity in children and adults. calories rather than eat them, which can public health, including taxing SSBs. The debate over soda taxes is still bub- lead you to consume more calories. In Several states have already imple- bling, but one thing’s for sure: it’s time one 2000 study published in the Inter- mented soft drink sales taxes. Health to cut back on sugary beverages.

You Should Know Looking Beyond Organics to Sustainability, a Growing Food Movement

When you’re shopping for tomatoes Back to organic basics. Keep in mind tritionally superior for 11 nutrients in in the supermarket, which should that there are many documented ben- 61 percent of the comparisons. These you choose: The rock-hard, organic efits to eating organic. Organic meat, nutrients included four measures of tomatoes from another country miles poultry, eggs and dairy products come antioxidants (total phenolics, total anti- away or the conventionally grown, from animals that are given no syn- oxidant capacity, quercetin and kaemp- pesticide-sprayed tomatoes from the thetic antibiotics or growth hormones. ferol), three precursors of key vitamins U.S.? These are the conundrums many Organic food is also produced without (vitamins A, C and E), two minerals consumers face when they go grocery the use of most conventional pesticides. (potassium and phosphorous), nitrates shopping. Is organic always better? There are positive environmental im- (higher levels are a nutritional disad- pacts associated with organic produc- vantage), and protein. Enter sustainability. Consider, in tion, which include building soil quality addition to organic, the concept of sus- and lowering energy inputs to produce Moving beyond organics. The beyond tainability—the idea that a food system crops. Nutritional benefits can also be organics ideal doesn’t take away from should maintain the health of the land, gained by going organic. In a March the notion that organic production in water, plants, animals, humans and 2008 State of Science review commis- general is better for people, communi- natural resources for generations to sioned by the Organic Center (a non- ties and the environment, but it does come. There is a growing food move- profit organization funded by private ask consumers to look past organic ment, dubbed “beyond organic,” that’s donors providing scientific information labels to how foods are produced. The pushing for organic foods to be more on organic production), researchers perfect example of moving beyond or- closely aligned to these principles. reviewed all scientific studies that com- ganics? Skip the long distance organic Purchasing produce shipped long dis- pared the nutritional quality of organic tomatoes in lieu of vine-ripened toma- tances, albeit organic produce, belies vs. conventional crops since 1980. They toes from a local, organic farm. They’ll the idea of the sustainability concept. discovered that organic foods were nu- taste a lot better, too. www.environmentalnutrition.com  June 2010 Salt Restriction—Is It Only for the Salt Sensitive?

(continued from page 1) reduce the risk of gastric cancer, end- increase risk for heart disease and Salt Skimming Tips stage kidney disease, left ventricular diabetes.) As we wait to more fully hypertrophy, congestive heart failure, understand this emerging field of sci- ► Read food labels to compare sodium levels osteoporosis, and bloating. ence, experts suggest that salt-sensitive in packaged and prepared foods. But sodium restriction for all still people can take practical approaches ► Cut back on eating out. sparks controversy in the research to managing their condition, such as world. “This is still a highly conten- limiting sodium and monitoring blood ► When you do dine out, take advantage of tious field. There has been suggestion pressure levels. restaurant websites and posted nutrition that the salt-resistant individual might information to avoid high-sodium menu not benefit from salt reduction, since Cutting back sodium brings benefits items. his/her blood pressure can sometimes for all. Whether you’re salt sensitive ► At restaurants, ask that your food be prepared increase on a low salt diet,” says Sand- or not, you’ve probably heard that you with as little salt as possible, asking for sauces ers. “But when considering dietary should limit your dietary sodium to 2,300 and dressings to be served on the side. salt intake, it’s not just about the blood milligrams (mg) per day. Yet, as many as pressure. There are direct effects of Cook at home from scratch as much as pos- 75 percent of Americans consume more ► salt intake on vascular function that than the suggested maximum, according sible, cutting back on salt added to dishes are independent of blood pressure and to Thomas Frieden, M.D., M.P.H., direc- and at the table. might contribute to the excess mortality tor of the Centers for Disease Control and ► Limit processed foods such as snack foods. observed with increased salt intake.” Prevention. Even more compelling, the ► Reduce the use of condiments like soy sauce, American Heart Association published dressings, mustards and sauces like bar- EN’s bottom line on sodium intake. new guidelines this year calling for all beque and tartar sauce. Until there is a simple diagnostic test Americans to reduce their daily intake of developed for salt sensitivity, the weight sodium to just 1,500 mg. This was previ- ► Limit the use of cured, processed meats like of evidence leans in favor of reducing ously the recommended limit for people ham and salami. your sodium intake as much as possible. at higher risk for cardiovascular disease. ► Look for reduced-sodium versions of canned As Sanders suggests, “The days of ignor- A wealth of information suggests goods such as soups and tomato products. ing the beneficial effects of reduced salt that lower sodium intakes benefit intake should be behind us. Salt is an health. If Americans, as a whole, cut ► Be aware of the amount of sodium in pack- acquired taste that can be modified, and a modest amount of salt from their aged mixes such as rice mixes and baking the health of Americans will benefit from daily diet, there would be an estimated mixes. even modest reductions in salt intake.” 155,000 fewer heart attacks and strokes There are two complementary ways annually, according to a study pub- strategies like eliminating trans fats you can lower your sodium intake: Se- lished on January 20, 2010 in the New and increasing fruit and vegetable lect and prepare foods with little or no England Journal of Medicine. This consumption. And reducing sodium salt, and reduce the amount of sodium could be as beneficial to your health as to about 2,000 – 2,600 mg per day you get from processed and prepared quitting smoking, losing weight, and improved cardiovascular health and foods. With about 75 percent of our di- using medications to reduce elevated reduced the rate of heart attacks and etary sodium intake coming from pro- cholesterol and hypertension. stroke by 25 percent, despite only small cessed and prepared foods, try our tips According to another study pub- reductions in blood pressure, as was to skim salt from your diet (see “Salt lished in April 2009 in PloS Medicine, reported in a 2007 study in the British Skimming Tips”.) overall sodium reduction may be as Medical Journal. Research even sug- effective in preventing death as dietary gests that lowering your salt intake can —Christine M. Palumbo, M.B.A., R.D.

Unexpected Sources of Sodium Foods Surprisingly Low in Sodium Some foods are surprisingly high in sodium, here’s a sample. Thanks to myths and assumptions, it’s easy to think of some foods as high in sodium that don’t deserve that distinction. Food Sodium (mg) Here are a few examples. French Bread, 2 ounces (1 slice) 416 Food Sodium (mg) Creamy Italian Salad Dressing, 2 Tbsp 250 Club Soda, 8 ounces 80 Ready-to-eat Cereal, ¾ to 1 cup 190-230 Celery, 1 medium stalk 32 Rice Pilaf, mix, prepared, 1 cup 780 Matzo crackers, plain, 1 cracker (1 ounce) 1 Picante Salsa, medium, bottled, ¼ cup 310 Health Valley Organic Potato Leek Soup, 1 cup 230 Lite Soy Sauce, 1 Tbsp 550 Orville Redenbacher’s Smart Pop Popcorn, 1 cup 35 Swanson Lower Sodium Beef Broth, 1 cup 440 Cedarlane Garden Vegetable Lasagna, 5 ounces 390 Sources: Manufacturers labels, ESHA Food Processor SQL 10.6 Sources: Manufacturers labels, ESHA Food Processor SQL 10.6

 www.environmentalnutrition.com June 2010 Nutritional Comparison Supermarket Italian Dishes: Ciao Healthy Meals!

Ooey, gooey cheese, sweet tomato Nutrition Comparison of Supermarket Italian Meals sauce, pasta—what’s not to love? But, As with all EN comparisons, this is only a sampling of what’s available. Products are listed alphabetically. when you get a little help from the gro- = EN’s Picks. Selections contain no more than 400 calories (20% DV), 12 grams of fat (18% DV), 4 grams cery store by buying pre-made Italian of saturated fat (18% DV), and 600 milligrams of sodium (26% DV), as well as at least 9 grams of protein food, do you end up with more than you (9% DV), and 2 or fewer ingredients you can’t find in your grocery store. bargained for? We scoured the grocery Italian Meals Serving Size Calories Fat Sat Fat Carb Sodium Protein store to get the down-low on more than (g) (g) (g) (mg) (g) 40 Italian meals to help you make the Boxed and Canned best choices when it comes to calorie 365 Organic Cheese Ravioli in Tomato Sauce 1 cup 180 3.5 1.5 31 730 6 and sodium content—and more. Campbell’s Spaghettios Meatballs 1 cup 240 8 3.5 32 600 11 Campbell’s Spaghettios Original 1 cup 180 1 0 37 630 6 Helpful Hints Chef Boyardee 99% Fat Free Beef Ravioli 1 cup 170 1.5 0.5 33 880 7 For those times when nothing but a big Chef Boyardee Beef Ravioli 1 cup 240 8 3 35 900 8 bowl of steaming pasta will calm your Chef Boyardee Jumbo Spaghetti & Jumbo Meatballs 1 cup 270 12 5 28 980 12 cravings, consider our tips to keep your Hamburger Helper Italian Lasagna 1 cup * 280 11 4 27 900 19 healthy eating efforts in check. Hamburger Helper Italian Tomato Basil Penne 1 cup ** 300 11 4 31 710 20 Healthy Choice Fresh Mixers Rotini & Zesty Marinara 1 pkg (197g ) 300 4 1 56 600 10 ● Keep an eye on protein. Since many Healthy Choice Fresh Mixers Ziti & Meat Sauce 1 pkg (197 g) 340 6 2 56 600 15 Italian dishes are pasta based, they may be low in protein. For a meal Marie Callender Homestyle Creations Meatball Lasagna 1 pkg (183 g) 310 9 3 43 760 14 that will satisfy you now and not Frozen leave you feeling hungry in an hour, Amy’s Bowls Baked Ziti 1 (269 g) 390 12 2 62 590 9 choose one containing nine or more Amy’s Bowls Pesto Tortellini 1 (269 g) 430 19 8 45 640 20 grams of protein. But if you’re dying Amy’s Cheese Lasagna 1 (291 g) 380 14 8 44 680 20 to eat a dish that doesn’t contain that Amy’s Light in Sodium Vegetable Lasagna 1 (269 g) 290 8 3.5 41 340 15 level of protein, try pairing the meal Amy’s Roasted Vegetable Lasagna 1 (278 g) 350 11 3.5 47 680 16 with nonfat milk and a large garden Bertolli Chicken alla Vodka & Farfalle 1/2 pkg (340 g) 500 25 11 40 1360 21 salad for extra protein and fiber. Bertolli Ovenbake Meals Stuffed Shells in Scampi Sauce 1/2 pkg (340 g) 600 34 19 41 1200 21 Bird’s Eye Voila Chicken Parmesan 1 cup 240 8 2 31 580 10 ● Watch out for your heart. With all Contessa Microsteam Spaghetti Bolognese 1 cup 250 11 3.5 27 530 12 that cheese, it’s easy for the artery- Healthy Choice Chicken Alfredo Florentine 1 (241 g) 220 4.5 2 28 560 16 clogging saturated fat levels of these Kashi Pesto Pasta Primavera 1 (283 g) 290 11 2 37 750 11 meals to climb; in fact, some meals Kashi Tuscan Veggie Bake 1 (283 g) 260 9 1.5 42 700 7 provide half a day’s worth of saturat- Marie Callender’s Grilled Chicken Alfredo Bake 1 (369 g) 500 26 14 34 1230 31 ed fat. Aim for four or fewer grams Marie Callender’s Pasta al Dente Chicken Carbonara 1 (283 g) 390 13 5 45 780 22 of saturated fat per meal. Marie Callender’s Pasta al Dente Penne Garlic Chicken 1 (312 g) 410 17 4.5 43 950 21 Marie Callender’s Pasta al Dente Tortellini Romano 1 (283 g) 430 14 7 59 840 17 ● That darn salt. Overall, many of Michael Angelo’s Eggplant Parmesan 3/4 cup 160 7 3.5 14 500 11 these Italian meals aren’t extremely Moosewood Broccoli & Pasta Parmesan 1 pkg (284 g) 380 13 6 52 380 14 high in sodium as are many pro- Moosewood Pasta e Fagioli 1 pkg (284 g) 230 3 0 39 180 9 cessed foods. However, if you’re not careful you can end up with more Moosewood Spicy Penne Puttanesca 1 pkg (284 g) 300 10 1.5 45 300 8 than a half teaspoon of salt—about Putney Pasta Chicken Alfredo Skillet 1/2 pkg (255 g) 410 19 11 35 360 22 1,200 milligrams—in one meal Stouffer’s Lean Cuisine Cheese Lasagna & Chicken 1 (283 g) 270 8 2 33 590 17 (about half the recommended amount Stouffer’s Restaurant Classics Fettuccini Alfredo 1 (326 g) 630 35 12 63 840 15 for an entire day.) Trader Giotto’s Eggplant Parmesan 1 pkg (276 g) 270 16 9 18 790 16 Trader Giotto’s Gnocchi Alla Sorrentina 1 cup 170 2.5 0.5 30 500 6 ● Watch your serving size. Going Trader Giotto’s Penne Arrabbiata 1 cup 200 6 1 29 470 7 overboard on comfort foods like these Trader Joe’s Penne Pepperonata 1 cup 200 4.5 2 35 190 7 is easy, but try to control yourself. Trader Joe’s Pesto Tortellini Bowl 1 bowl 470 23 8 58 630 18 While many of the foods in our list are Trader Joe’s Spinach Lasagna 1 pkg (298 g) 340 18 10 26 620 20 single serving, there are several that Weight Watchers Classic Favorites Lasagna Florentine 1 pkg (297 g) 290 6 2.5 44 580 15 aren’t. So if you eat the whole dish, it Weight Watchers Smart Ones Bistro Chicken Parmesan 1 pkg (311 g) 290 5 1.5 35 630 26 can result in a meal with 1000 calories, *As prepared with 1 pound lean ground beef and 1/2 cup milk.**As prepared with 1 pound lean 50-plus grams of fat, and more than a ground beef. Note: pkg=package, g=gram, mg=milligram, carb=carbohydrate, DV=Daily Value day’s worth of sodium. (daily requirement based on 2,000 calorie/day diet). Source: food manufacturer labels. — Heidi McIndoo, M.S., R.D. www.environmentalnutrition.com  June 2010 Bedtime Story: Herbal Remedies and a Good Night’s Sleep

(continued from page 1) Health Care Research and Quality re- alternative therapies claim to help you EN’s Expert Tips for a port on melatonin for treatment of sleep sleep the “natural” way. Herbal supple- Natural Night’s Sleep disorders, the scientists concluded that ments that claim sleep benefits include current evidence suggests it is not ef- GABA (gamma-aminobutyric acid), St. EN’s sleep expert, Donna Arand, Ph.D., offers fective in treating most primary sleep John’s wort, chamomile, and the sleep these tips for peaceful sleep the natural way. disorders with short-term use. “The aid superstars melatonin and valerian. studies on the effectiveness of melato- Unfortunately, there is not a lot of science ► Establish Routines. Go to sleep and nin in treating insomnia are contradic- that proves they really work. In 2006, the wake up at regular times. tory at times. It appears that melatonin American Academy of Sleep Medicine ► Exercise Daily. It’s good for your overall may be more helpful in treating circa- (AASM) issued a position statement on health and it can improve your sleep dian rhythm problems,” summarizes the treatment of insomnia with herbal quality. Arand. supplements, concluding that there is A 2001 Cochrane Database of Sys- only limited scientific evidence that they ► Catch Some Rays. Get about 20 minutes tematic Reviews found that melatonin are effective sleep aids and should be of natural sunlight every day to reinforce supplements were helpful for those with taken only if approved by a physician. your circadian rhythm so that you can be insomnia related to jet lag. In addition, Let’s take a closer look at the popu- alert during the day and rest at night. sleep improvements have been seen in lar sleep aid supplements, valerian and ► Watch What You Drink. Ban caffeine specific conditions, such as sleep dis- melatonin. and alcohol at night. orders in the blind, people withdrawing from sleeping medications, children Getting to the root of valerian. Va- with developmental disabilities or lerian (Valeriana officinalis) is not valerian, and four more recent studies chronic sleep problems, and people with a newcomer to the natural sleep aid found no sleep benefits at all. In a web- diabetes, schizophrenia, Alzheimer’s or movement; it’s been used as a sleep based, randomized 2007 trial of valerian Parkinson’s diseases, or who are hos- remedy for more than a thousand years. in PLoS ONE, researchers found mod- pitalized. Arand reports that short-term A crowning bouquet of pink-white flow- est sleep benefits linked with valerian. melatonin appears to be safe, although ers is the signature for the valerian plant, “AASM has done a thorough review long-term trials are needed to determine which tends to grow in marshy areas on all of the literature, and their conclu- if there are any health risks for longer throughout Europe and Asia. But the sion is that there is limited evidence that periods of use. medicinal power of valerian hides below valerian may be effective in treating the ground in its roots, which produce insomnia. The valerian research studies At the end of the day. The science on a disagreeable odor that can only be aren’t strong, but there is some sup- herbs for sleep looks a little gloomy, but compared to stinky feet. Scientists don’t port that it seems to help some people,” that doesn’t mean it’s a complete wash. completely understand how valerian says Donna Arand, Ph.D., who is board Arand stresses that there is a dearth of works, although some evidence suggests certified in sleep medicine, a fellow of good quality studies for sleep supple- that it may affect the neurotransmitter AASM, Clinical Director of Kettering ments. It could be that future research GABA in the central nervous system, & Sycamore Sleep Center, and Research will paint a more positive picture for which is the same way many prescribed Associate Professor at Wright State Uni- such natural remedies. And what about sleep aids work. versity Boonshoft School of Medicine in the countless people who swear by herb- Following its historical use in ancient Ohio. On the positive side, few adverse al sleep remedies? Even though benefits medicine, valerian is still commonly effects have ever been reported for vale- could be attributed to the “placebo ef- used as an over-the-counter treatment rian, though studies have not evaluated fect” (about 30 percent of people report for insomnia in Europe. Yet, the science any potential long-term health risks. benefits when they take a placebo [an does not yet definitively prove valerian’s inert medication]), Arand suggests that role in treating insomnia. In a June 2007 Melatonin and the sleep cycle. Mela- people continue to use their supplements systematic review published in Sleep tonin doesn’t come from an herb or if they feel that they work for them. Medicine Reviews, researchers concluded plant—it’s a hormone that’s naturally Keep in mind, however, that the sale of that valerian is safe, but probably not ef- produced by the pineal gland in your herbal supplements is a multi-million fective for treating insomnia. The field of brain. Your body uses melatonin as part dollar industry and that the safety and valerian research is a complicated stew of of its normal control of the sleep-wake accuracy of the information that ap- conflicting results. In one well-designed cycle, also known as circadian rhythm. pears on these products is not as tightly study published in Psychopharmako- The pineal gland makes serotonin and regulated as it is for drugs. Supplements therapie in 1996, participants taking 600 then turns it into melatonin when your may be marketed and sold without prior milligrams of valerian one hour before exposure to light decreases. When you’re approval from the Food and Drug Ad- bedtime did not report sleep improve- in a completely dark room your body ministration. Before you try herbal sleep ments immediately, but by the 28th day, produces more melatonin, but when the remedies, check with your physician 66 percent of study subjects rated its ef- light increases the melatonin levels drop. and try “EN’s Expert Tips for a Natural fectiveness as good or very good. The science on melatonin and sleep Night’s Sleep” first. Yet, other less well-designed stud- disorders is replete with conflicting ies found immediate sleep benefits for research. In a 2004 USDA Agency for —Sharon Palmer, R.D.

 www.environmentalnutrition.com June 2010 Ask EN Sample a Semi-vegetarian Lifestyle with a Flexitarian Diet Q What does it mean to be a flexitarian, the October 2009 American Journal of Remember, whatever diet you decide to and is it a good thing? Clinical Nutrition. It can be challenging follow—whether it’s vegetarian, flexitar- for vegetarians and vegans to get impor- ian or omnivorous—make sure that it’s A Today’s buzzword is flexibility, tant nutrients such as protein, iron, zinc, well-balanced and provides good sources which also applies to eating styles. A vitamin B12 and omega-3 fatty acids. from all of the major food groups: protein flexitarian is someone who is a flexible The flexitarian diet is one way to marry (meat, legumes, nuts, seeds, soy foods), vegetarian or a semi-vegetarian, one the benefits of eating less meat and more dairy (or high-calcium foods), whole who limits animal protein intake without plant-based foods. grains, fruits and vegetables. giving it up completely. This lifestyle is becoming more popular as people be- Sampling flexitarianism. If you’d like EN’s Tips for Flexitarian Eating come more health-conscious, as well as to give this lifestyle a try, take the advice eco-conscious, considering that livestock of Dawn Jackson Blatner, R.D., L.D.N., ► Plan your menu, determining which production is responsible for an estimated dietitian and author of The Flexitarian days you’ll go vegetarian. 18 percent of greenhouse gas emissions. Diet (McGraw-Hill, 2008.) Start by go- ► Don’t get bored; discover delicious reci- ing for your own flexible eating level. pes in vegetarian cookbooks, websites The best of both worlds. The debate If you’re a beginner, you might want to about whether the vegetarian way is the go meatless only two days per week; and magazines. healthiest way to live rages on. In a study more advanced flexitarians might enjoy ► Plan your meals around seasonal pro- published in the April 2006 issue of Nu- up to four meatless days per week. The duce. For example, if the fresh spinach trition Reviews, vegetarians were found key to flexitarian success is to consider looks lovely, cook up a spinach-feta pie. to have a lower body weight, and also meat as a condiment in your dishes, not reduced risk of hypertension, cancer and as the main event. And it’s not just about ► Include wholesome whole grains on diabetes. In contrast, some evidence sug- what you don’t eat, it’s about what you your table, such as brown rice, spelt and gests that vegetarianism may be linked do eat—a variety of healthy plant foods quinoa. with increased risk of osteoporosis. Veg- such as whole grains, seeds, nuts, fruits ► Make the most of ethnic vegetarian etarians, especially vegans, were found and vegetables. Blatner’s book also in- cuisine, from Mexican meatless fajita to to have lower bone mineral density than cludes delicious vegetarian recipes to put Indian vegetable curry. non-vegetarians, according to a study in flavor and appeal into meatless meals. Heirloom Vegetables: Historically and Nutritiously Precious Q What are heirloom vegetables? don’t know beans, lettuce or corn until University of Texas at Austin (published you’ve experienced the heirloom variet- in the December 2004 issue of the Jour- A Heirloom vegetables, also known ies. Unlike the typical hybrid vegetables nal of the American College of Nutrition) as heritage vegetables, have taken off in from the supermarket, heirlooms are researchers studied 43 crops from 1950- popularity. These timeless varieties, often open-pollinated cultivars, meaning they 1999 and found significant declines in found in quirky shapes, sizes and colors, grow from seed and come back just the six nutrients, including protein, calcium, are readily found in farmers’ markets, same, or “true to type.” Hybrids, on the phosphorus, iron, riboflavin and ascorbic backyard gardens and upscale restau- other hand, are the result of two or more acid during that period. rants. Robust flavor is only one reason varieties of cross-pollinated plants that Plant your own heirloom tomatoes, for the rekindled interest in heirlooms. can’t continue to reproduce on their own. squash and eggplant and enjoy them ripe Whether you’re a foodie or not, it’s hard They are bred to maximize consistency, from the vine, warm from the sun and to resist heirlooms’ one-of-a-kind charm, yield, and such traits as a tough skin to naturally aromatic. A walk through the rich nutrients and colorful histories. resist mechanical picking, long distance farmers’ market can recreate this experi- shipping and pesticide application. The ence. Eaten raw in a salad, roasted on the The best hand-me-downs. Heirlooms repeated reproduction of these traits grill, or pureed in a soup, the array of col- are vegetable varieties introduced before leads to modern monoculture farming ors, flavors, and textures of our treasured 1951, when the first hybrids were com- (growing only one crop variety over a heirloom vegetables cannot be matched. mercialized (though many varieties are large area), which limits biodiversity and much older, with centuries-old prov- has led to soil-mineral depletion that can Write to us if you have a question. We’ll answer those enance from Europe, Asia and Africa). affect the nutrient quality of crops. of most interest to our readers. We regret, however, Passed down through the generations, the that we cannot personally respond. Send to: seeds were saved by families much like Preserving powerful nutrition. Not Environmental Nutrition great-grandmother’s vintage wedding only are heirlooms rich in flavor and his- P.O. Box 5656, Norwalk, CT 06856-5656 gown. There are over 25,000 heirloom tory, some studies suggest they may be Phone: 800-424-7887 Fax: 203-857-3103 vegetable varieties known today. nutritionally superior to hybrids, possibly e-mail: [email protected] Most every modern vegetable crop due to the shift in focus to large-scale www.environmentalnutrition.com has an heirloom predecessor. Truly, you production of hybrids. In a study at the (click on “Contact Us”) www.environmentalnutrition.com  June 2010 EN on Foods Research Roundup

Microgreens Become a Macro Trend to Follow ● Soy linked with lower risk of lung cancer in men. While plenty of The Folklore. A relative newcomer to ing more available in specialty markets. research has explored soy’s connec- the produce scene, microgreens have They are easily grown at home in a tions with women, a recent Japa- sprouted into quite the culinary trend. backyard or windowsill. Experiment nese population-based study also Like many young stars, microgreens got with an array of flavors, textures, and included 36, 177 men along with their start in Southern California in the colors of micros like fennel, arugula 40,484 women aged 45-74 years. mid 1990s. What began as a few basic or chrysanthemum. Then enjoy them Participants had no history of can- microgreen varieties like arugula, basil, in a salad, sandwich, burger or pizza, cer at the beginning of the study, beets, and cilantro, has burgeoned into and definitely use them as a garnish or and researchers found that during dozens of varieties. topping on most any dish. Whatever 11 years of follow-up soy isofla- the mix, microgreens deliver plenty of vone intake was associated with a The Facts. Thin and delicate, micro- healthy nutrients with refreshing punch lower risk of lung cancer in non- greens are the tiniest form of edible and pizzazz. smoking men, as well as women. greens, micro-versions of salad greens, American Journal of Clinical Nutrition, January herbs, vegetables and edible flowers. —Sharon Palmer, R.D. 2010 Though short on height (at a mere one ● Art imitates life in portion sizes. to two inches), microgreens are tall in Cornell University researchers flavor. Don’t confuse them with sprouts, Notable Nutrients analyzed the portion sizes depicted 1 cup microgreens* which are harvested just after a seed’s in 52 paintings over the past millen- germination; microgreens are the second Calories: 5 nium of the most famous meal ever phase of a seed’s development. They Vitamin A: 3000 International Units (60% DV) painted, “The Last Supper”. They have established roots and are harvested Vitamin C: 9 milligrams (15% DV) discovered that over the past thou- at the opening of the first leaves, from Calcium: 40 milligrams (4% DV) sand years the main dish increased 10 to 21 days after the seeds are sown. Iron: .4 milligrams (2% DV) by 69.2 percent, bread increased Their rainbow hues—shades of green to Dietary Fiber: 1 gram (4 %DV) by 23.1 percent and plate size in- fuchsia—denote their cache of health- (DV=Daily Value) creased by 65.6 percent. protective plant pigments. Depending *Based on Trader Joes’ Organic Microgreens, containing organic International Journal of Obesity, online March on the microgreen variety, they provide mizuna, tatsoi, red mustard, purple kohlrabi, red cabbage, 2010 radish, kale, broccoli, collards, celery, arugula, beet tops, varying amounts of vitamins A and C, amaranth, bok choy. ● Orange juice reduces oxidative minerals and fiber. stress after a high-fat, high-carb breakfast. In this study, normal- The Findings. Microgreens are such a weight adults ate a breakfast of an new culinary trend, that the science has EN’s Own Roasted Pepper egg muffin sandwich with hash yet to catch up with their health benefits, Bruschetta with Microgreens browns that contained 900 calories, according to Gene Lester, Ph.D., USDA 81 grams (g) of carbohydrates, 51 plant physiologist. Many varieties are 2 large red bell peppers g of fat and 32 g of protein. One immature versions of leafy greens, but 2 Tbsp extra virgin olive oil group added orange juice, a second others are the young leaves of veg- Pepper, freshly ground, as needed group added a glucose drink and etables like radishes or broccoli, thus a third group added water. Orange their nutrition profile does not necessar- 10 ½-inch slices Italian bread or baguette juice reduced the levels of oxida- ily match that of the mature vegetable. 2 large cloves garlic, peeled, cut in half tive stress produced as a result of For example, the nutritional value of 3 ounces soft goat cheese the meal. microgreen radishes, which consist of American Journal of Clinical Nutrition, March young radish top leaves, doesn’t equal 1 cup microgreens 2010 the nutritional value of the mature radish 1. Preheat broiler to 400 F. Roast whole root. However, there is some evidence peppers on a baking sheet until blackened In Coming Issues that young leafy greens may be higher (15 minutes.) Cool, peel, cut into thin strips in nutritional quality than mature leaves. and toss with ½ Tbsp olive oil and pepper. Lester points to a recent study he con- Place bread on baking sheet and toast ● The Science behind Speeding ducted on spinach, in which he discov- lightly under broiler until golden brown. Metabolism. Can you eat your way ered that younger leaves generally have to a faster metabolism? We’ll give higher levels of vitamins C, B9 and K1, 2. Rub each bread slice with cut garlic clove, you the latest research. and the carotenoids (plant pigments with drizzle with remaining olive oil, spread antioxidant action) lutein, violaxanthin, with goat cheese, top with roasted ● Working Out Sports Drinks. zeaxanthin and beta-carotene than more peppers and garnish with microgreens. Discover which drinks won’t derail mature leaves (Journal of Agriculture Makes 10 servings. your fitness plan. and Food Chemistry, January 2010.) ● The Best of the Farmers’ Market. Nutritional information per Serving: 79 calories, EN dishes out healthy, delicous tips 3 grams (g) protein, 5 g fat, 7 g carbohydrate, 1 g The Finer Points. Microgreens are all fiber, 92 milligrams sodium. for making the most of your local the rage in restaurants, and are becom- farmers’ market.

 www.environmentalnutrition.com June 2010