As the UADT is naturally exposed to everything we eat and drink, the multicenter case-control study ARCAGE addressed the question whether the risk for UADT cancer is affected by our daily diet. The detailed evaluation of dietary habits of more than 4000 subjects revealed:

• that red meat consumption significantly increased the risk for UADT cancer (especially of the oesophagus)
• that fish consumption had no effect
• that raw vegetables, fruits, olive oil and tea consumption significantly reduced the risk for UADT cancer

Interestingly is also the finding that – contrary to the general perception – the drinking temperature (warm, hot or very hot) of two of the most common beverages, i.e. coffee and tea, had no negative impact on the risk for UADT cancer.

This study again shows how important a plant-based, balanced diet is for attempting to maintain human health. More details from the manuscript publsihed in the International Journal of Cancer (doi:10.1002/ijc.24246Q).

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Diet and Cancer: The ARCAGE Study

When ingested by healthy elderly test subjects (120 ml per day) for 30 days, a standardized Goji fruit juice (GoChi, provided by FreeLife International, USA) has been found to boost the antioxidant defense but at the same time also lowered the oxidative stress-induced damage of lipids, i.e. fat molecules which are vital for the proper functioning of the human body. However, other blood parameters such as cholesterol or glucose levels appeared to be unaffected by the Goji fruit juice consumption.

Taken together, this placebo-controlled study by Amagase and colleagues indicates that Goji fruit juice “increased antioxidant efficacies in humans by stimulating endogenous factors and suggest that continued use beyond 30 days might help prevent or reduce free radical-related conditions.”.

For more details, you may want to check out the article published recently in the journal Nutrition Research (doi:10.1016/j.nutres.2008.11.005).

Photo: Wolfberries, Wikipedia

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Wolfberry (Goji) Improves Oxidative Stress Resistance in Humans

The book explores the origins of chocolate and its place in culture and traditions all over the world, and its health benefits.

Research shows that eating chocolate and natural cocoa may improve vascular health, blood pressure, cognitive health, blood flow, and skin health. According to studies by the USDA, just two tablespoons of natural cocoa have more antioxidant power than 4 cups of green tea, one cup of blueberries or one and a half glasses of red wine.

Flavanols—the compounds in chocolate found in the cocoa bean—increase blood flow, providing a protective effect against inflammation and subsequent cardiovascular disease, helping to reduce blood pressure, and even making skin look more hydrated. There are also cognitive benefits to increased circulation.

Most of these health benefits have been blogged here at Eating Fabulous, with links to pertinent scientific studies supporting these claims. What has always been disputed, though, is the form and quantity of chocolate one must consume to reap its health benefits. Dark chocolate only? Alkali processed? How much per day? According to the authors of this book:

Eating chocolate products with just 60% cocoa is sufficient for enjoying a smooth, not too bitter taste while still getting health benefits. Buying such chocolate in portion-controlled formats, such as tasting squares, allows one to enjoy the health benefits without overindulging in calories.

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Chocolate- A Healthy Passion

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Slash Your Risk of Heart Disease this Heart Health Month

Is the African herb hoodia an effective appetite suppressant?
Do green tea supplements burn fat?
Are all supplements out there in the market safe?
Natural weight-loss supplements don’t have side effects. Correct?

If you’ve answered yes to any of the above, I think you need to learn the facts.

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Myths (and Facts) About Weight-Loss Supplements

Doriane Richard, a PostDoc in Francesco Visioli’s lab of “Micronutrients and Cardiovascular Disease” at the prestigious Pierre et Marie Curie University in Paris investigated the potential of green tea to control body weight and blood lipid profile in mice that were prone to be severely overweight.

Eating Fabulous (EF): What was your rational for testing the potential of green tea extract to modulate body weight in your lab animals?

Doriane Richard (DR): It is recognized that green tea catechins such as EGCG can regulate weight disorders. Caffeine might also do so. Hence, in this context, we postulate that using decaffeinated green tea administered as a beverage could help us discriminate the effects of caffeine from those of catechins.

EF: You mention in your article that it was important to use decaffeinated green tea extract. Why?

DR: The advantage of decaffeinated green tea is that it can be drank through the day without the excitatory effects of caffeine.

EF: Your study was conducted with overweight-prone mice. How did the mice respond to the treatment with decaffeinated green tea extract?

DR: The administration of decaffeinated green tea slowed down their rate of weight gain after only one week of supplementation. Concomitant with this effect, their cholesterolemia and triglyceridemia were lowered too.

EF: Body weight is regulated by numerous linked signaling pathways. By what mechanism of action do you think the decaffeinated green tea extract helped to reduce the body weight in the overweight mice?

DR: The mechanism of action of green tea is likely a combination of effects rather than the consequence of one single mechanism. First, decaffeinated green tea can increase energy expenditure and fat oxidation. Furthermore, green tea catechins can link to transcription factors that regulate genes involved in lipid metabolism. Moreover, green tea catechins might affect lipid metabolism by interfering with lipids in the digestive tract to decrease their absorption and favor their fecal excretion.

EF: Assuming similar effects can be shown in humans, how many cups of green tea per day would an average sized person have to drink to expect the same effects as that shown in mice?

DR: Too many, probably. However, please note that prolonged consumption will likely have an effect over time. One should not expect miracles by drinking one cup of tea, but decaffeinated green tea has an advantage in that it can be consumed in larger quantities.

EF: Lowering the body weight only by means of reduced energy intake is rather difficult in humans due to compliance issues. Do you think drinking green tea (with or without caffeine) could help patients to better control a healthy body weight?

DR: I think drinking green tea (regular or decaffeinated) associated to appropriate well-balanced food, a correct lifestyle, and, when appropriate, pharmacological therapy might help patients to manage their weight problems.

For more details on study investigating the impact of green tea consumption on weight, refer to article published in Pharmacological Research on 6 February 2009.

More information on Francesco Visioli’s work at the Pierre et Marie Curie University can be found here.

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Green Tea May Help Manage Weight

Apparently, the antioxidant content of one relatively inexpensive plum is approximately the same as that in a handful of more expensive blueberries. Preliminary in vitro trials in the lab also demonstrated that the phytonutrients in plums inhibited breast cancer growth.

Photo Credit: Texas AgriLife Research photo by Dr. David Byrne

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Phytonutrient Packed Plums

Ingredients

• 8 oz. 60% cocoa bittersweet chocolate, divided
• 2 cups unbleached all-purpose flour
• 1/2 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 cup butter, softened
• 3/4 cup pure honey*
• 2 large eggs
• 1 cup buttermilk
• 1/2 pint raspberries

Directions

Preheat oven to 350°F.

1. Cut 2 ounces of chocolate into 18 pieces; set aside. Place 6 ounces of coarsely chopped chocolate in a microwave-safe dish. Microwave 30 seconds on high; stir well. Microwave 30 seconds more on high and stir until all lumps are gone. If more melting is necessary, microwave in 10 second increments and stir until all lumps are gone. Chocolate should not become too warm.

2. Sift together flour, baking soda, baking powder and salt; set aside.

3. In a mixing bowl, cream butter until fluffy. Add honey and melted chocolate; mix well. Add eggs, one at a time.

4. Add half of the reserved dry ingredients to the butter mixture; mix on low until just combined. With mixer running on low, slowly add the buttermilk. Add remaining dry ingredients until just combined.

5. Place a Tablespoon of batter in the bottom of each paper-lined muffin tin. Add one piece of chocolate and 2 to 3 raspberries to each cup. Fill muffin tins two-thirds full with remaining batter. Bake 18-22 minutes, or until a toothpick inserted in center of a muffin comes out clean. Remove to wire rack; cool. Frost with Bittersweet Chocolate Frosting, if desired.

Bittersweet Chocolate Frosting

Ingredients
• 1/4 cup pure honey*
• 8 oz. 60% cocoa bittersweet chocolate, coarsely chopped
• 1 cup heavy whipping cream
• 2 Tablespoons seedless raspberry jam, optional

Directions

1. Combine honey and chocolate in a medium bowl, set aside. In small, heavy pan, heat whipping cream over medium heat until bubbles just begin to form. Pour over honey-chocolate mixture and allow to stand for 2 minutes. Stir until smooth; cool. Refrigerate until chilled, 1 to 2 hours.
2. With an electric mixer, beat chocolate mixture until frosting is fluffy.

Image and recipe reproduced with permission from the National Honey Board.

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Bittersweet Chocolate Raspberry Truffle Cupcakes

Thanks to the folks who compiled the list for including Eating Fabulous!

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Best Health and Nutrition Blogs for Athletes

If you’ve got your guacamole dips recipes all sussed out and you think you’ll have excess avocados, how about whipping up an Avocado Caesar Salad? Or some Avocado Pasta for something more filling than just chips? Or — and this sounds yummy– an Raspberry Avocado Smoothie as a refreshing drink for the morning after (but not for those with hangovers I guess).

Contrary to popular myth, avocados have been documented to actually help ward off cardiovascular disease, as well as Alzheimer’s Disease and cancer because of its high antioxidant content. It also contains lutein that help maintain clear vision by protecting against eye disease such as cataracts and macular degeneration.

See, there’s more to avocado than just a Superbowl ingredient. Go on and explore more avocado recipes!

Image: FrenchByte

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Superbowl Sunday, Avocado Sunday