Feed Your Gut with Fiber 2015 Dietary Guidelines Released

Volume 39, Issue 4 • April 2016

Inside Feed Your Gut With Fiber 2015 Dietary Guidelines Released. A healthy gut microbiome is essential to good health. EN updates you on the latest diet Support yours with the high-fiber foods it needs to thrive. recommendations for optimal health. 2 ietary fiber is added to processed foods to increase Nitrate Science Update. We navigate Dgood for us, fiber content. Although fructans have the confusing science on nitrates but prebiotic fiber health benefits, eating them in large used in processing meats. 3 has extra benefits. amounts may cause unpleasant intes- Prebiotic fiber is tinal side effects. Eating for GERD. Dietary triggers dietary fiber that ►►Galacto-oligosaccharides (GOS) are can aggravate esophageal reflux. 4 escapes digestion in our small intestine chains of the sugar galactose. They but is fermented by “good” bacteria in our are found in human milk, which Cheese Bites. Our nutritional large intestine. By nourishing beneficial is one reason that a healthy infant comparison highlights the best bacteria, prebiotics can shift the balance microbiome has large numbers of cheese picks in the market. 5 of your gut’s community of bacteria and Bifidobacteria. Past infancy the main other microbes to a healthier environment. dietary sources are certain legumes, Cut Your Food Waste, with our That’s great news, because a healthy gut such as lentils, lima beans, chickpeas, helpful expert guide. 6 microbiome promotes a strong immune red beans, and soy products. Photo: Thinkstock system and lowers levels of chronic ►►Resistant starch also resists digestion. PCOS Nutrition. Manage polycystic inflammation linked to many serious It’s found in whole grains, and cooked ovary syndrome with your diet. 7 health conditions. and cooled pasta, rice, and potatoes. The Fabulous Onion. This humble Push prebiotic fiber.The main types of Increase total fiber.Eating fiber-rich foods plant food is rich with health beneficial bacteria (probiotics) encour- in general promotes the growth of bacteria and flavor rewards. 8 aged by prebiotics are Bifidobacteria and that break down plant starches and fibers Lactobacilli, also the most commonly into short-chain fatty acids (SCFAs). Some used probiotics in foods, such as yogurt SCFAs may protect against inflammation Just In and supplements. All types of ferment- and cancer, while others help us absorb able dietary fiber, such as fiber found in essential minerals from our food, includ- Mediterranean Diet many fruits, vegetables, and whole grains, ing calcium, magnesium, and iron. are potential prebiotics, but there is evi- People who consistently eat plenty of Protects Aging Brain dence that the following can improve the fiber, such as in a vegan, vegetarian, or ccording to a new study from good gut bacteria population in humans: Mediterranean diet, tend to have higher lev- ANeurology, close adherence to a ►►Fructans are chains of fructose mole- els of SCFAs, suggesting that the amount Mediterranean-style diet was associated cules. Fructo-oligosaccharides (FOS) of fermentable fiber from fruit, vegetables, with less brain atrophy, with an effect are short-chain fructans, while inulins and legumes matters more than the type similar to five less years of aging. (a type of carbohydrate) are longer of diet. Aim for eating a variety of whole Researchers evaluated the eating habit chain fructans. Chicory and Jerusalem plant foods to nourish a greater diversity of surveys and MRI (magnetic resonance artichoke are the biggest sources microbes in your gut ecosystem. imaging) brain scans of 674 elderly of fructans, and fructans are often —Carrie Dennett, MPH, RDN individuals with an average age of 80 years. Those who reported eating Pairing Prebiotics with Probiotics habits that resembled a Mediterranean- FIBER FOOD SOURCES PROBIOTICS SUPPORTED Fructooligo- Agave plant, globe artichoke, asparagus, bananas, style diet, with a focus on fish, fruits, Bifidobacteria, Lactobaccili vegetables, whole grains, legumes, saccharides (FOS) barley, garlic, jicama, onion, and wheat nuts, seeds and olive oil, had a larger Inulin Same as above Bifidobacteria, Lactobaccili, Pediococcus Galactooligo- Lentils, beans, chickpeas, soy, cabbage, and Bifidobacteria, Lactobaccilli total brain volume and more grey and saccharides (GOS) green beans white matter than people who didn’t Cooked and cooled pasta, grains, beans, and potatoes; Resistant Starch Bifidobacteria, Ruminococcus bromii, Eubacterium rectale regularly follow many aspects of green bananas and plantains; potato starch the Mediterranean diet. Higher fish Beta-glucans Oats and barley Bifidobacteria, Lactobaccilli, Pediococcus intake and eating less meat also Lactulose Synthetic ingredient in laxative products Bifidobacteria, Lactobaccilli, Faecalibacterium prausnitzii were associated with larger total Guar Gum Derived from the guar bean; used as a food ingredient Bifidobacteria brain volume. Pectins Fruits, especially apples, grapefruit, peaches, apricots Lachnospira, Bacteroides thetaiotaomicron, Lactobaccilli Neurology, November 2015 Wheat dextrin Ingredient in many fiber supplements Bifidobacteria, Lactobaccilli www.environmentalnutrition.com Printed on recycled paper with soy ink. Ask the EN Experts

EDITOR New Dietary Guidelines Released Sharon Palmer, RDN hat’s the best diet for optimal health? The U.S. Department of Health and Human Services just CONTRIBUTING EDITORS answered that question with the release of the 2015-2020 Dietary Guidelines for Americans, the Carrie Dennett, MPH, RDN W McKenzie Hall, RDN result of top recommendations from a panel of our nation’s best and brightest nutrition experts, who Matthew Kadey, MS, RD pored over the scientific evidence. Here’s what they came up with to keep our population healthy. Marsha McCulloch, MS, RD Christine McCullum-Gomez, PhD, RD A healthy eating pattern includes: A healthy eating pattern limits: Heidi McIndoo, MS, RD ●● A variety of vegetables ●● Saturated fats (consume less than 10% of calories) Sharon Salomon, MA, RD from all the subgroups— ●● Trans fats (avoid them) Judy Thalheimer, RD, LDN dark green, red and orange, ●● Added sugars (consume less than 10% of calories) Kaley Todd, MS, RDN legumes, starchy, and other ●● Sodium (consume less than 2,300 mg per day) Densie Webb, PhD, RD ●● Lori Zanteson Fruits, especially whole ●● Healthy eating pattern samples. In addition, the guidelines GROUP DIRECTOR Grains, at least half of which Diane Muhlfeld are whole grains recommended three examples for healthy eating patterns: ●● EDITORIAL ADVISORY BOARD ●● Fat-free or low-fat dairy The Healthy U.S.-Style Eating Pattern, based on lean pro- Nancy Clark, MS, RD, CSSD, ●● A variety of proteins, includ- teins, whole grains, fruits, and vegetables Sports Nutrition Services LLC, ing seafood, lean meats and ●● The Healthy Mediterranean-Style Eating Pattern, focused Newton, MA poultry, eggs, low-fat dairy on seafood, legumes, whole grains, fruits and vegetables Isobel Contento, PhD, products, legumes, nuts, ●● The Healthy Vegetarian-Style Eating Pattern, which Coordinator, Program in Nutrition, Teachers College, Columbia University, seeds, and soy products highlights low-fat dairy products, eggs, legumes, whole New York City ●● Oils grains, fruits, and vegetables Photo: Thinkstock Jo-Ann Heslin, MA, RD, Nutrition Consultant, NRH Nutrition For more info visit http://health.gov/dietaryguidelines/. —Sharon Palmer, RDN, EN Editor Consultants, Inc., New York City Bonnie Taub-Dix, MA, RD, Nutrition Consultant, Exploring GE Salmon and Birch Sap New York City and Long Island Will I see genetically engingeered salmon in Is birch sap Environmental Nutrition Qmy supermarket soon? Q a beneficial (ISSN: 0893-4452) is On November 19, 2015, the Food and supplement? published monthly by Belvoir Media Group, LLC, A Drug Administration (FDA) approved Birch sap, sometimes called birch water or 535 Connecticut Avenue, for the first time a genetically engineered (GE) A birch juice, is collected during winter and Norwalk, CT 06854-1713; Robert animal intended for food, the AquAdvantage® spring from birch trees. It has been a traditional Englander, Chairman and CEO; Timothy H. Cole, Executive Vice President, salmon (see Environmental Nutrition, July beverage in many European countries for centu- Editorial Director; Philip L. Penny, Chief 2014). In January 2016, a federal spending ries, supplying important nutrients during winter Operating Officer; Greg King, Executive Vice President, Marketing Director; Ron bill, which will require the labeling of the GE when food may be scarce. The sap contains Goldberg, Chief Financial Officer; Tom salmon, cleared Congress. In the bill, lawmak- some amino acids, minerals, enzymes, antioxi- Canfield, Vice President, Circulation. ers instructed the FDA to forbid the sale of the dants, sugar, and vitamins. Birch sap is believed www.environmentalnutrition.com. ©2016 Belvoir Media Group, LLC. GE salmon until the agency issues labeling and to have medicinal benefits including detoxifica- Postmaster: Send address corrections to disclosure guidelines. tion and maintaining fluid balance, as well as Environmental Nutrition, PO Box 8535, Regarding the original FDA GE salmon anti-inflammatory properties. Users believe Big Sandy, TX 75755-8535. approval, commercial fishermen raised con- that it helps with joint and bone health, arthritis, Regular Subscription Rates: cerns about whether the fish was safe to eat weight loss, anemia, cancer, tuberculosis, kid- $39 in U.S., $49 in Canada (U.S. $ only). Single copy, $5. and potential environmental harms that might ney stones, gout, skin diseases, and cholesterol ® Subscriptions, change of address unfold if an AquAdvantage salmon ever management. Cosmetically, birch sap is used to and customer service: escaped into ocean waters and mated with wild get rid of freckles and moles and help with hair www.environmentalnutrition.com/cs. salmon. Advocacy groups, such as Consumers growth. Since birch pollen is one of the most Environmental Nutrition, Union, also pointed to potential increased aller- common allergens, it is assumed that consuming PO Box 8535, Big Sandy, TX genicity. Grocery store chains including Aldi, birch sap can cause an allergic reaction in people 75755-8535 or 800-829-5384. Giant Eagle, HEB, Kroger, Safeway, Target, sensitive to the pollen. With scant scientific Reprints for publication and web Whole Foods, and Trader Joe’s have announced research on the effectiveness of birch sap, there posting available. Contact Jennifer Jimolka, Belvoir Media Group, they will not sell the controversial fish. As is insufficient evidence to support its therapeutic 203-857-3144. of January 2016, Costco and Red Lobster, a use or safety. People drinking birch sap who also Special written permission is national restaurant chain, do not have plans to are taking diuretics should be aware of a possible required to reproduce, by any means, sell the GE salmon. interference with their medication. in whole or in part, the material —Christine McCullum-Gomez, PhD, RD —Sharon Salomon, MA, RD contained herein. This newsletter is not intended to provide advice on Write to us if you have a question. We’ll answer those of most interest to our readers. We regret, however, that we cannot personally personal health matters. Consult a respond. Send to: Environmental Nutrition, P.O. Box 5656, Norwalk, CT 06856-5656. Phone: 800-829 5384 Fax: 203-857-3103 qualified health care provider. e-mail: [email protected] www.environmentalnutrition.com, (click on “Contact Us”)

2 www.environmentalnutrition.com April 2016 You Should Know Keeping Your Sprouts Safe Follow these key tips when buying, storing, Munching Bean Sprouts Safely and eating fresh sprouts: runchy, tender types of raw and lightly cooked sprouts. ●● Buy fresh sprouts that have been maintained under Csprouts of ger- Sprouts serve as hosts for bacteria, includ- proper refrigeration. Avoid sprouts that have a musty minated beans and ing Salmonella, Listeria and E. coli. smell or slimy appearance. seeds, such as mung, Diarrhea, fever, and abdominal cramps ●●At home, keep sprouts at 40° F or below in a clean alfalfa, and radish, are are common symptoms that occur 12 to refrigerator. a delicious and nutri- 72 hours after infection in these cases. ●●Wash your hands properly before handling raw sprouts. tious addition to meals. The wet, warm conditions of sprout ●● Rinse sprouts thoroughly under running water Available year-round, production favor the growth of microbes. before use. sprouts are low in calories and provide a While there are approved plant treat- variety of nutrients, including fiber, cal- ments to reduce contamination, there ●●Cook sprouts to help minimize risk. Add to soups, cium, vitamin C, and vitamin K, as well is no way to guarantee that all harm- stews, or stir fries near the end of the cooking process as antioxidants. One cup of mung bean ful bacteria are destroyed unless the to maintain texture. sprouts, for example, contains only 30 raw sprouts are cooked properly. ●● If sprouting at home, use proper sanitation and calories, but provides over 12 percent of Unfortunately, sprouts are typically handling techniques. Wash the seeds and container the daily value (%DV) of vitamin K, and enjoyed raw or lightly cooked, which in clean water before sprouting. more than 20% DV of vitamin C. may not destroy the harmful bacteria. persons with weakened immune systems Sprouting safety concerns. Despite their Stay safe. Proper buying, storing, and should avoid eating raw sprouts of any healthfulness, concern over potential preparation techniques also can help you kind unless they are cooked thoroughly. foodborne illness outbreaks in sprouts enjoy the delicious flavors, textures, and Many foodborne illnesses have been has been growing. Since 1996, there have nutrition of sprouts while minimizing the linked to restaurant chains, so you may been at least 30 reported major outbreaks risks. High-risk individuals, including want to avoid sprouts when dining out.

Photos: Thinkstock Photos: of foodborne illnesses linked to different children, the elderly, pregnant women, and —Kaley Todd, MS, RDN

Putting Nitrates from vegetables, such as celery, greens, However, even naturally occurring beets, parsley, leeks, cabbage, and fen- nitrates can be converted in the body into Perspective nel, and drinking water. Only about six to nitrosamines. percent come from cured meats. ►► Antioxidants, such as vitamin C, found itrates in processed meats, like bacon, ►► Vegetarian diets, which have been in fruits and vegetables, help reduce the Nham, deli meats, sausages, and beef shown to be healthy, contain about conversion of nitrates to nitrosamines. jerky, have been scrutinized and vilified four times more nitrates than a con- Some processed meats have vitamin C since the 1970s. Nitrates (in the form of ventional diet. added (labeled “ascorbic acid”). sodium nitrate) are added to most pro- ►► Nitrates themselves are not the problem; ►► While some previous studies have linked cessed meats to “cure” or preserve them, there is cause for concern only when nitrates to certain forms of cancer, sev- giving them their characteristic color and they are converted by the body to nitro- eral recent studies, including one pub- taste, while preventing contamination, samines. Nitrosamines have been iden- lished in January 2016 in the American particularly with the sometimes deadly tified as cancer-causing compounds. Journal of Clinical Nutrition, have found Botulinum and Listeria bacteria. Yet the ►► Meats, such as organic lunchmeats, that dietary nitrates may be beneficial Environmental Working Group includes labeled “no nitrates added” are not by helping to lower blood pressure and nitrates on its “Dirty Dozen” list of danger- actually nitrate-free. Instead of adding prevent damage to arteries. ous food additives. And the World Health sodium nitrate, celery powder (natu- Organization reports that consumption of rally rich in nitrates) is typically used. The bottom line. Without nitrates, bacon processed meats, a source of and ham would be an unappe- nitrates, is strongly linked to Processed Meat Risks tizing gray color and lack that cancer. Thus, the concern over unique “cured” flavor. Choosing nitrates has led to more meats According to the World Health Organization, processed meat labeled “no added labeled “no nitrates added.” the scientific evidence that processed nitrates” doesn’t mean you’re Should you go nitrate-free? meats are linked to cancer is as strong as avoiding nitrates; it simply means that for smoking and asbestos. An analy- nitrate-rich celery powder has Nitrate facts. Before reaching sis of 10 studies in the report estimated been substituted for sodium nitrate. for that “no nitrate” product, that consuming a 1.7-ounce portion of Keep in mind that most processed here are a few things you processed meat daily increases the risk meats are high in saturated fat and should know first: of colorectal cancer by about 18 percent. sodium, which everyone should ►► You can’t completely avoid However, it isn’t known if nitrates are limit, whether or not you choose nitrates, since 80 percent of no-nitrates-added meat. to blame. the nitrates in our diet come —Densie Webb, PhD, RD

www.environmentalnutrition.com 3 April 2016 frequently cause problems, Aviv says. Dietary Relief from GERD He divides common problem foods into Tame the flames of gastroesophageal reflux disease two categories: acidic foods (see “Acidic naturally, with dietary and lifestyle changes. Foods”) and foods that loosen or relax the muscle (the lower esophageal sphincter he burning sensation of heartburn in Doctors may prescribe stronger doses or LES) that acts as a control valve sepa- Tyour chest, caused by stomach con- of drugs called proton-pump inhibitors rating the stomach from the esophagus, tents flowing back up into your esopha- (PPIs), such as Prilosec and Nexium, thus allowing reflux to occur. The dietary gus (food pipe), can be agonizing. If you for longer-term use, but they’re not risk- items that relax the LES include caf- Photos: Thinkstock experience this more than twice a week free. PPIs can weaken bones over time feine, chocolate, alcoholic beverages, for a few weeks, you may have GERD since they suppress acid production, mint, onions, and garlic. Fatty, spicy, (gastroesophageal reflux disease). GERD and fried foods also may relax the LES, affects approximately 20 percent of peo- according to the American Society for ple in the U.S. and is on the rise due to Gastrointestinal Endoscopy. the epidemic of obesity. Although some The reason that acidic foods can be people rely on antacids to soothe their problematic in reflux is complex. symptoms, dietary and lifestyle Aviv explains that when a person changes can be a big help. has acid reflux, pepsin (an enzyme in the stomach that is activated Recognizing reflux.Heartburn is a Foods that relax by acid and digests protein), tell-tale sign of acid reflux, but the lower esophageal travels with the stomach con- some people with acid reflux valve can trigger reflux, tents up the esophagus and can don’t experience heartburn. and acidic foods can stick like Velcro in the esopha- “Throat symptoms such as a contribute to tissue gus, throat, and mouth. “When chronic cough, hoarseness, irritation and a person consumes something frequent throat clearing, throat damage. that’s very acidic, such as burning, difficulty swallowing, tomato juice, the pepsin that’s and/or a lump-like sensation in lodged in these places gets acti- the throat may indicate a more vated and can start eating away at severe form of acid reflux disease,” your throat and esophagus, causing says Jonathan Aviv, MD, an otolar- damage and inflammation,” Aviv says. yngologist and clinical director of the This mechanism is also described in a Voice and Swallowing Center at ENT and 2011 scientific paper published in Annals Allergy Associates in New York City and of Otology, Rhinology & Laryngology. author of Killing Me Softly from Inside: The interaction between acidic food The Mysteries and Dangers of Acid Acidic Foods and displaced pepsin means trouble Reflux.“Such throat symptoms are better for people trying to self-treat heartburn predictors of risk for esophageal cancer For people with reflux, Aviv says the most problem- with apple cider vinegar and lemon than traditional heartburn symptoms.” atic dietary items based on acidity are citrus fruits, juice, based on the incorrect idea that This cancer risk is a big reason you tomato products, vinegar, wine, soda, and reflux is triggered by insufficient stom- shouldn’t ignore any symptoms of reflux bottled iced tea. But that’s not all. Many canned ach acid. “When we examine patients and should be evaluated by your doc- and bottled foods have become more acidic since the who drink this highly acidic concoction, tor. “A precursor of esophageal cancer 1970s, when the FDA started requiring certain acidity it looks like a bomb went off in their that we examine patients for is Barrett’s levels for food safety reasons. throat,” Aviv says. “There is no scien- esophagus, which is an abnormal lin- “This is one reason why you’ll see ingredients such tific paper that supports this treatment, ing of the lower part of the esophagus as citric acid or ascorbic acid in canned foods and and it’s dangerous.” caused by chronic acid reflux,” says beverages,” Aviv says. Adding vinegar also increases Pankaj Vashi, MD, a gastroenterologist acidity. For example, cucumbers have a pH around Lifestyle and reflux.In addition to dietary and chair of the department of medicine 5.5, whereas dill pickles have a pH around 3.5, so changes, Vashi emphasizes these strate- at Cancer Treatment Centers of America pickles are 100 times more acidic. Choosing fresh or gies to reduce reflux: in Zion, Illinois. plain frozen foods typically avoids acidic additives. ●●Lose weight, if overweight. Excess weight puts pressure on your stomach and Medication precautions. Television ads pro- which impairs calcium absorption, relaxes the LES. mote many over-the-counter (OTC) drugs Aviv says. “I prefer to try to get people ●●Wear loose-fitting clothing around the waist. for reflux. “The general recommendation to change their diet and lifestyle rather ●●Avoid smoking and second-hand smoke. is to take OTC acid reflux medication than relying on medication.” ●●Eat smaller meals and avoid eating for for two weeks, then stop the medication three hours before lying down. to see if the symptoms come back. If the Diet and reflux.Although any food can ●●Elevate the head of your bed a bit (up to reflux symptoms return, you need to go to potentially trigger reflux if a person 30 degrees). your primary care doctor,” Vashi says. is sensitive to it, certain foods more —Marsha McCulloch, MS, RD

4 www.environmentalnutrition.com April 2016 Shopper’s Guide Cheese Nutritional Comparison = EN’s Picks. As with all EN comparisons, this is only a sampling of products. Let’s Get Cheesy! Picks contain no more than 5 g sat fat (25% DV) and 230 mg sodium (10% DV).

Total Fat Sat Fat Carb Sodium Protein CHEESE* (1 OZ) Calories (g) (g) (g) (mg) (g) Apple Smoked Gruyere 90 7 6 1 250 6 Asiago 101 8 5 0 344 7 Babybel, Original 95 8 5 0 230 7 Babybel, Original, Light 68 4 2 0 216 8 heese is a beloved food. It plays a role Brie 95 8 5 0 178 6 Photo: Thinkstock Photo: Cin the culinary aspects of many cultures Cabot Cheddar 50% Light 70 4.5 3 <1 170 8 known for their delicious food, including Cabot Cheddar Vermont 75% Reduced Fat 60 2.5 1.5 0 200 9 Italian, Mexican, French, Spanish, and of course, American. However, we're often Cheddar 115 10 6 <1 183 7 told to limit cheese intake due to its satu- Colby 112 9 6 1 171 7 rated fat content. Cotija 104 9 5 1 397 6 The latest Dietary Guidelines for Ameri- cans (see page 2) recommend that you limit Cracker Barrel Extra Sharp White Cheddar 20% Reduced Fat 90 6 4 1 240 7 your daily saturated fat intake to less than 10 Edam 101 8 5 0 230 7 percent of your calories—that's roughly 22 Emmental 113 9 6 0 53 9 grams for the average person. Some cheeses provide one-third of this amount in just one Feta 75 6 4 1 260 4 ounce. If you enjoy cheese in your diet, there Fontina 110 9 5 0 227 7 is no need to forgo it completely. However, Ford Farm Smoked Seaside Cheddar 120 10 6 0 200 7 it's important to make wise choices regarding the types you eat, and how often and how Goat 103 9 6 0 118 6 much you eat it. Reduced fat cheeses also Gorgonzola 100 9 6 1 390 6 can help you include cheese with less impact Gouda 101 8 5 1 232 7 on your saturated fat intake. Gruyere 117 9 5 0 202 9 On the positive side, cheese is rich in protein, which is important for maintaining Halloumi 70 8 5 0 310 6 strong muscles and bones. Protein also can Havarti 111 10 7 0 213 6 help you feel full longer, aiding in keeping Jarlsberg 100 8 5 0 130 8 your weight in check. Overall, cheese is a nutrient-rich food that can fit into a healthy Jarlsberg Lite 70 3.5 2 0 130 9 eating plan if you check your portions and Monterey Jack 106 9 5 0 170 7 choose wisely. Mozzarella, Fresh 73 6 4 0 112 5 Helpful hints. Here are some suggestions for Muenster 104 9 5 0 178 7 healthy ways to include cheese in your diet. Organic Valley Raw Sharp Cheddar 110 9 6 0 170 7 ►► Strong flavor. The more flavor a cheese Parmesan 111 7 5 1 390 10 has, the less you need to use. Use small amounts of powerful cheeses like Port Salut 90 8 5 0 170 6 Parmesan, Romano, and blue cheese Provolone 100 8 5 1 248 7 when possible for a big flavor boost. Romano 110 8 5 1 406 9 ►► Portion sense. Because of the high saturated fat and calorie content, portion sizes Skinny Cheese Fat Free Garden Vegetable 40 0 0 1 153 8 of cheese are small—1 ounce, the equiva- Skinny Cheese Fat Free Sharp Cheddar 40 0 0 1 153 8 lent of two dice. Keep that in mind when Stilton 116 10 7 0 223 7 faced with a cheese platter. Swiss 108 8 5 2 54 8 ►►End with it. To maximize the flavor cheese adds to a meal, try sprinkling it on just before Trader Joe’s Italian Truffle Cheese 110 9 6 0 420 6 serving instead of mixing it into a dish. Trader Joe’s Lite Sharp Celtic Cheddar 70 4 2.5 0 210 8 ►► Perfect pairings. Pair cheese with fiber-rich Trader Joe’s Mini Basque 110 10 6 0 200 6 carbohydrate foods, like fruits and whole grain crackers. You'll get long-lasting Trader Joe’s Parmesan & Gouda 120 9 6 0 230 8 satiety from this combination. *Cheese selections include general types of cheese and branded products. Note: oz=ounce, g=gram, mg=milligram, sat fat=saturated fat, carb=carbohydrates, —Heidi McIndoo, MS, RD DV=Daily Value, Daily requirement based on 2,000 calorie/day diet. Source: Food Labels and ESHA Food Processor

www.environmentalnutrition.com 5 April 2016 Waste Not Odd Bits ✔✔ Mushroom stems. Save money and reduce your environmental Save them in a zip-top ❝Food waste footprint by cutting food waste. bag in your freezer to make a tasty represents a loss of mushroom broth. about $240 billion ►►Be a savvy shopper. Plan meals, make ost people ✔✔ Broccoli stalks. Peel off the tough outer layer to the American assume a shopping list, and stick with it.

M and thinly slice the interior for use in stir-fries, Photos: Thinkstock economy.❞ landfills are stuffed “Show restraint when grocery shop- —Jonathan Bloom mostly with plastic ping by avoiding impulse buys,” scrambled eggs, and pasta dishes. author, “American says Gunders. She advises not being Wasteland” packaging, spent ✔✔ Beet greens. Sauté with olive oil and garlic, furniture, and garage too ambitious with your meal plan- add to frittatas, or blend into smoothies. sale leftovers, but what is really causing ning. “As a workweek gets busy the them to burst at the seams are items that chances of preparing elaborate meals ✔✔ Carrot tops. Use as you would herbs in could have made up a nutritious salad. decreases, which encourages food tabouleh, bean salads, and chimichurri sauce. Every day a staggering amount of food is waste when what you bought for a ✔✔ Potato peels. Mix with oil and roast in the wasted in America at the farm, retail, and recipe doesn’t get used.” oven at 425° F for 15 minutes until crispy. consumer level. “We are squandering ►►Embrace ugly ducklings. Shop at a farm- ✔ about 40 percent of the available calories ers market and support farmers’ efforts ✔ Cilantro stems. Finely chop and add to salad in the food supply, which translates into to unload oblong fruits and knobby dressings, salsa, and pesto. more than a billion pounds of edible vegetables that many grocers won’t food going in the trash each year,” says accept, but are just as tasty and nutri- Jonathan Bloom, a food waste expert and tious as their “pretty” counterparts. author of American Wasteland. Sweet and Sour ►►Chill factor. To extend the life of perish- Whole Broccoli Stir-Fry Ethical, environmental, and economic reper- able produce, be sure to keep your cussions. Up to 15 percent of households fridge set between 35° and 37°, and in America suffer from food insecurity, properly store fragile items like herbs, so food waste is a lost opportunity to berries and greens. help solve this problem, according to ►►Frozen assets. “More people should use Bloom. “Decomposing food that makes their freezer as a means of avoiding its way into landfills releases methane, food waste,” advises Bloom. Freeze which is a significant climate warm- items like milk, bread, vegetables, and ing gas,” says Dana Gunders, National prepared dishes if you’re not likely to Resource Defense Council scientist and use them before they go bad. author of Waste-Free Kitchen Handbook. ►►Cook like a chef. Tossing away food means trashing all Most chefs are masters at using all parts of food (see “Odd Bits”). 1 the resources, such as water and trans- ⁄3 c low-sodium 1 tsp chili sauce Try recipes that use the whole food, portation, that went into producing it and vegetable broth 2 tsp cornstarch (or getting it to stores. In the end, food waste from stem to flower, such as our Sweet and Sour Whole Broccoli Stir Fry. 2 Tbsp rice vinegar arrowroot powder) represents a loss of about $240 billion 1 Tbsp tomato paste 1 bunch broccoli to the American economy, according ►►Label lingo. Food gets tossed just because consumers are confused about 1 Tbsp low-sodium soy 2 tsp grapeseed, pea- to Bloom. sauce nut or canola oil expiration dates. “Sell by” and “best Why do we waste food? Bloom blames 1 the sheer volume of food produced in by” dates indicate when peak-quality 2 tsp honey ⁄4 c sliced almonds starts declining, although the food is America, which offers a sense of abun- 1. In a small bowl, whisk together broth, rice vinegar, still fine to eat. “Use by” dates indi- dance, along with our desire to have food tomato paste, soy sauce, honey, chili sauce, and cate when you should consume the look perfect and homogenous (picture a cornstarch. pile of blemish-free, look-a-like apples at food to avoid food safety concerns. 2. Slice broccoli tops into small florets. Peel stalks and the grocer), and the relative low percent- ►►Scale down. Ballooning portions not age of income most Americans spend on slice thinly. only expand America’s collective 3. Heat oil in a large skillet over medium. Add broccoli food compared to many other nations. girths, but also the size of landfills. While food waste is a problem throughout stalks and cook 1 minute. Add broccoli florets and “Serve yourself more reasonable por- cook until tender. Add almonds and broth mixture the food chain, more gets disposed of in tions of food,” says Bloom. households than in other sectors, like gro- and cook 1 minute more. cery stores and restaurants. ►►Break it down. If your city has a com- posting program, take advantage of it. Makes 4 servings Cut your food waste. Or use a compost bin to produce fertil- Nutrition Information Per Serving: 162 calories, 8 grams (g) fat, 1g Follow these tips saturated fat, 20 g carbohydrates, 5 g fiber, 9 g protein, 229 mg sodium. to reduce taxing your food budget and izer for your garden. Mother Nature. —Matthew Kadey, MS, RD Recipe by Matthew Kadey, MS, RD

6 www.environmentalnutrition.com April 2016 Some Ovarian Problems Treatable through Diet Polycystic ovary syndrome (PCOS) can have a big impact on the life and health of women who have it. But diet changes, like eating less sugar and more omega 3 fatty acids, can reduce symptoms. Enjoy anti-inflammatory foods, such as seafood and vegetables. p to one in five women of reproduc- the unwanted hormones. Additionally, “But we do know that women with Utive age suffers from polycycstic inflammation, which increases insulin PCOS who have high levels of insulin Photos: Thinkstock Photos: ovary syndrome (PCOS), a hormone resistance, can lead to weight gain and can improve levels and lose weight by imbalance that can lead to infertility, carb cravings; the added abdominal fat following a low glycemic index diet,” diabetes, depression, and increased risk and high intake of sugars and other sim- says Grassi (see “What is the Glycemic for heart problems. PCOS is named after ple carbohydrates then contributes to Index”). “Additionally, since women cyst-like follicles that often form on the the inflammation, creating a “snowball with PCOS have higher blood levels of ovaries of women with this condition, effect” of worsening symptoms. proteins indicating inflammation than but these are only a symptom of the women without the condition, I strongly condition, not the cause. Finding answers. While birth control pills recommend a diet that incorporates anti- One hallmark of the syndrome is a can help with hormone regulation, there inflammatory foods.” decrease in the ability to use insulin is currently no medical therapy that efficiently to move glucose out of the fully reverses the underlying problem or Lifestyle changes for managing PCOS. The bloodstream. This so-called insulin helps all the symptoms of PCOS. The good news is that just making an effort resistance can eventually lead to primary treatment for PCOS is diet and may make a difference. “While losing diabetes. “The majority of lifestyle changes. “Along with even five percent of total body weight women with PCOS are exercise, good sleep, and stress can really help, making diet and lifestyle insulin resistant, and will management, eating well can changes can lead to improvement even if experience weight gain in improve menstrual function, you don’t lose any weight,” says Grassi. the abdominal area, diffi- increase your chances of get- Here are some ideas for managing PCOS: culties losing weight, and ting pregnant, and improve ►►Commit to eating less if you have excess intense cravings for car- cholesterol and blood sugar weight to lose. Aiming for 500 fewer bohydrates,” says Angela levels,” says Grassi. calories a day than you usually eat is a Grassi, MS, RDN, LDN healthy goal. founder of the PCOS Nutrition PCOS and diet. Losing even five ►►Eat small, frequent meals. This strategy Center and author of PCOS: The Eating fewer sweets percent of total body weight has improves blood sugar control. Aim for Dietitian’s Guide. Women with may help decrease been shown to improve PCOS a similar number of grams of carbohy- this condition often have trouble PCOS symptoms symptoms. Evidence suggests drate at every meal. getting pregnant. “They also may have that any diet strategy that reduces ►► Enjoy anti-inflammatory foods. Since oxi- other symptoms, like irregular, heavy or caloric intake will help improve weight, dative stress leads to inflammation, eat absent periods, acne, increased growth increase fertility, and decrease symptoms plenty of antioxidant-rich fruits and of hair on the face and arms, and loss of like insulin resistance…as long as that vegetables. Omega-3 fatty acids are hair on the head,” says Grassi. diet is safe, nutritious, and sustainable anti-inflammatory and may be found for the long term. in foods like fish, walnuts, and flax What causes PCOS? Some research- Dietary choices can help to break seeds, or omega-3 supplements. ers talk about vicious cycles in PCOS: the vicious cycles of PCOS by help- ►► Avoid inflammatory foods. Minimize satu- hormone imbalance may cause chronic ing control blood sugar and discourage rated and trans fats, and cut back on low-grade inflammation, which stimu- inflammation. “The optimal diet for red meat and full-fat dairy foods. lates the ovaries to produce more of PCOS is still unknown,” says Grassi. ►► Cut the sugar. Sugar can trigger inflammation. Plus, eating fewer refined car- INFLAMMATORY ANTI-INFLAMMATORY What is the Glycemic Index? bohydrates (like sugars, baked goods, FOODS FOODS soda, and white bread) improves Refined carbohydrates Fatty fish The glycemic index (GI) measures how much a carbohydrate-containing food raises blood sugar compared to blood sugar control, which in turn can Fried foods Nuts glucose or white bread. A food with a high GI (like white decrease PCOS symptoms. Get carbs rice, baked Russet potatoes, or pretzels) raises blood from foods like whole grains, beans, Soda Fruits sugar more than a food with a low GI (like peanuts, bar- fruits, and vegetables instead. ►►Get moving. Red meat and Vegetables (particularly ley, or chickpeas). Fat and fiber tend to lower the GI of a Activity, from walking to processed meats leafy greens and tomatoes) food. As a general rule, the more cooked or processed a weight lifting, helps control insulin resis- Shortening and lard Olive oil carb-containing food, the higher the GI. tance which often comes with PCOS. —Judy Thalheimer, RD, LDN

www.environmentalnutrition.com 7 April 2016 EN on Foods Research Roundup

ovary syndrome (Journal of Obstetrics • Probiotics Relieve Constipation. A Give and Gynaecology Research, 2014). daily probiotic may help to increase gastrointestinal wellbeing among healthy Onions The finer points.Select bulb onions that are adults who suffer from constipation. A firm, free of cuts or bruises, and have lit- total of 1,248 subjects aged 17-80 years tle or no scent. Keep them in a cool, dark, were given either a placebo, 1 billion a Cry! colony forming units (CFUs) of the pro- dry place with ventilation—storing them ® he folklore. No pantry is complete with- in plastic reduces shelf life. Refrigerate biotic strain BB-12 (Bifidobacterium out onions. Eaten and cultivated since peeled or cut onions in a sealed container animalis subsp. Lactis), or 10 billion T ® prehistoric times, onions are integral to up to seven days. Delightfully versatile, CFUs of BB-12 daily for four weeks. Four weeks of supplementation with most every cuisine in the world. In addi- the onion performs as both spice and ® tion to their tear-jerking effect on the eyes vegetable, pepping up any dish from gua- BB-12 resulted in higher defecation fre- and pungency to the palate, onions have a camole to veggie sautés and whole grain quency and greater abdominal comfort compared to those who took the placebo.

history layered with story. The Egyptians, side dishes. Onions are also great on the Thinkstock Photo: Romans, and Greeks believed that eating grill, roasted in the oven, marinated, or British Journal of Nutrition, November 2015 the strong-tasting orbs increased strength caramelized into sweet bliss. • Omega-3 May Help Depression. and courage. Onions were used medici- —Lori Zanteson Blood levels of omega-3 fatty acids nally to treat colds, infections, breathing were inversely associated with depres- problems, and snakebites, and were even Notable Nutrients: Onions sive symptoms, according to a recent used as a remedy for baldness. They may (1 cup raw, chopped, 160 g) Japanese study. Data from 1,050 not do all that, but onions do deliver big Calories: 64 Folate: 30 mcg (8% DV) Japanese men and 1,070 Japanese flavor in a nutrient-dense package that is Dietary Fiber: 3 g (11% DV) Manganese: 0.2 mg (10% DV) women (average age of 60) found that certainly worthy of a few tears—of joy. greater levels of the omega-3s EPA Vitamin C: 12 mg (20% DV) Potassium: 234 mg (7% DV) (eicosapentaenoic acid) and DHA The facts. Depending on variety, onions Vitamin B6: 0.2 mg (10% DV) (docosahexaenoic acid) were associ- (Allium cepa) vary in color, size, and fla- Note: g=gram, DV=Daily Value, mg=milligram, mcg=microgram ated with fewer depressive symptoms. vor. Yellow, white, or red bulb onions are EPA and DHA are found in fatty fish. classified as spring/summer or fall/winter British Journal of Nutrition, November 2015 (also known as storage onions). Spring/ • Canned Produce Linked to Better summer onions, which include Vidalia, Diets. People who eat canned fruits and Walla Walla, and Maui Sweet Onion, vegetables have better diet quality, greater are mild or sweet tasting, while storage overall fruit and vegetable consumption, onions, which include Spanish onions, consume more fiber and potassium, and are strongly flavored and have a yellow consume less fat and saturated fat com- or white color. Scallions (or green onions) pared to children and adults who do not are immature bulb onions harvested Herb Baked Onion Bloom eat canned fruits and vegetables, accord- before the bulb forms. Onions are nutri- 1 large onion (3 – 3½ ½ tsp dried rosemary ing to a new study. Researchers analyzed ent-dense—a one-cup serving packs 20% inches wide) Salt and pepper, to taste data from 2001 to 2010 of almost 42,000 DV (Daily Value, nutrient needs based on 1 Tbsp margarine Parsley, paprika, or dried American adults and children, and found 2,000 calories per day) of cell-protecting 1 tsp dried thyme or red pepper flakes that children who eat canned fruits and vitamin C—and are plump with powerful oregano (optional) vegetables also consume more vitamin A, plant compounds, like quercetin, which calcium, and magnesium. Weight, waist promotes a healthy heart and respiratory 1. Cut about ½-inch off top of onion; peel onion. Cut onion into 12 to 16 vertical wedges, leaving circumference, and blood pressure were system, as well as sulfur compounds, found to be similar among all individu- which help fight cancer. root base intact. 2. Set bloomed onion on 14 x 10-inch foil piece. als independent of their intake of canned fruits and vegetables. The findings.The sulfur-containing com- Top with margarine, thyme or oregano, rosemary, and salt and pepper, to taste. Wrap Journal of the Academy of Nutrition and Dietetics, pounds in these vegetables may help foil around seasoned bloom and pinch edges November 2015 combat each stage of cancer, especially together tightly. cancers of the gastrointestinal tract In Coming Issues … 3. Place wrapped onion upright onto a pan. Bake (Cancer Prevention Research March at 425 degrees for 30 minutes, or until tender • Eat the Rainbow, to gain a diverse 2015). Researchers have concluded that and cooked but “petals” still have body and range of fruit and vegetable phytochemi- high intake of allium vegetables (two stand upright. If desired, sprinkle with parsley, cals for health protection. or more servings of onions per week) paprika, or dried red pepper. • Breast Cancer Update. EN fills you in is likely to reduce gastric cancer risk on the latest diet strategies to help fend (Molecular Nutrition and Food Research Makes 1 serving off breast cancer. Nutrition Information Per Serving: 75 calories, 4 grams (g) fat, 2015). In addition, raw red onion con- 10 g carbohydrate, 1 g protein, 2 g dietary fiber, 5 milligrams sodium • Lose the Sweet Tooth. The latest sumption significantly lowered cholesterol research suggests keeping sugar intake in overweight women with polycystic Recipe adapted courtesy National Onion Association to a minimum.

8 www.environmentalnutrition.com April 2016