Omega-3s and My Brain

As my body ages and I enter “senior” status, I have become conscious of every name I can’t remember and every item I misplace and wonder if my brain is losing some of its function. You may be having the same concerns.

                To make sure my brain functions properly, I am striving to include omega-3 fatty acids in my diet by sprinkling ground flaxseeds onto my yogurt every morning and cooking or ordering salmon whenever possible. Ground flaxseeds can be sprinkled in everything from soups to sauces to meatloaf and included in baking recipes for breads, muffins, and even cookies. Hodgson Mill Milled Flaxseed is a good brand and it even comes in Travel Packs.

  While the positive effect of 0mega-3s and cardiovascular disease is well documented, you may not know that research continually shows individuals with a higher intake of omega-3s display fewer symptoms of dementia and score better on cognitive function tests.  The most effective fatty acid for dementia prevention is Docosahexaenoic acid (DHA), an omega-3 fatty acid which is the most abundant in brain tissue and the central nervous system.  When comparing the population, older adults who have higher amounts of DHA had a lower incidence of Alzheimer’s or impaired cognitive function.

Exactly how omega-3s provide this protective effect is still a subject of debate.  One theory suggests that omega-3s support glucose tolerance in the brain.  Another theory builds off DHA’s effect on the developing brain in children.  It believes DHA continues to provide support and function of neurons in the brain.  Still another theory believes it is omega-3s anti-inflammatory effects that protect the brain’s function. 

 

           While the mechanism has yet to be identified, it is evident that omega-3s have a vital role in health and it is important to consume a variety of foods containing omega-3s. The January 2011 issue of Supermarket Savvy provides more information on omega-3s and reviews food and beverages that contain omega-3s such as Smart Balance Heart Right Milk, Sara Lee Soft  Smooth Plus Bread, Planter’s NUT-rition Omega-3 Mix, and DeBoles Rice Plus Flax Pasta .  

Click here to learn more about SUPERMARKET SAVVY Newsletter.

2011 Food & Health Trends & Predictions--Not a Sweet Future

This past year we saw an update of the U.S. Dietary Guidelines with a lifestyle approach that focuses on a total diet that is energy balanced and nutrient dense. The first Action item listed is to reduce the incidence and prevalence of overweight and obesity of the US population by reducing overall calorie intake and increasing physical activity.

To do this the emphasis will be on reducing the intake of foods containing added sugars and solid fats. The food industry will be encouraged to offer health-promoting foods that are limited in added sugars and refined grains and served in smaller portions.

Another concern is the rising incidence of diabetes both in adults and children. According to a report by the U.S. Centers for Disease Control and Prevention, the number of American adults with diabetes could double or triple by 2050 if current trends continue. This prediction is really depressing when you consider the growing number of children who already have the condition, once described as adult onset diabetes. To help control this trend, obesity in children will be a major focus this year and sugar a major target.

The food industry calls this a “quiet reduction” as sugar, especially high fructose corn syrups (HFCS) are covertly eliminated from foods and beverages. Consumer Packaged Goods says that as the media continues to demonize HFCS, what may start as a “quiet reduction” is likely to end up as a key labeling issue, in the same way “trans fat-free” has become the norm. Unfortunately, although no research has confirmed that HFCS is the cause of obesity and diabetes, the public perception is that it is the culprit. The bottom line is that our energy balance is off and sugar calories are adding to the imbalance.

Mintel predicts we’ll see sugar and stevia used in conjunction to achieve an overall lower sugar content in new products. Look for messages on labels that say “naturally sweetened” or “reduced sugar.”

Examples of food companies that are reducing the sugar in their products quietly is General Mills that announced they will lower the amount of sugar in their children’s breakfast cereals to no more than 10 grams per serving from 11 grams a year ago. General Mills, which also sells Progresso soup and Yoplait yogurt, said it must reduce sugar in tiny, incremental steps, lest consumers notice the difference and stop buying their products. I must commend General Mills for taking out the sugar and not substituting natural sugar with an artificial alternative. Examples of General Mills cereals with lower sugar are Lucky Charms, Cocoa Puffs and Trix. Their goal is to get to a single digit level of sugar in all cereals advertised to children under 12.                                

SS Pick for 2010 Best New Product

Apples & Eve Fruitables Fruit/Vegetable Juice

In a colorful and appealing package, the wording states that there are no added sugars, high fructose corn syrup, artificial sweeteners, artificial flavors or artificial preservatives. The nutrition for one serving of Fruitables, 6.75 fl oz, is 70 calories, 0 fat, 10 mg sodium and 15 mg carbs, 9 g sugars. Apple & Eve has kept the calories (70) and sugars (9 g) low compared to other fruit juices (1 cup grape juice-150 cal, 24 g sugars; 1 cup pineapple juice-130 calories, 25 g sugars; 1 cup apple juice-115 cal, 24 g sugars) by diluting their fruit-veg blends with filtered water. As consumed, Fruitables are 66% juice.

There is a real lesson for kids here if they read the ingredient list because surprises abound: orange, yellow and purple carrots, sweet potatoes, butternut squash and beets – yes, beets – are all part of the yummy flavors. Rounding out the ingredients, depending on flavor, are more familiar favorites like raspberries, strawberries, kiwis and pears. This item comes in an 8-pack of juice boxes or a 46-oz, family friendly bottle, depending on flavor. For the youngest kids, there is a 4.23 fl oz juice box in apple-carrot flavor with a Sesame Street theme. Berry-berry, tropical orange and strawberry-kiwi flavors are healthy for kids whether in their school lunchbox or chilled in a cooler at soccer or ballet practice.

Is the food industry doing enough to lower the sugar in foods and beverages?

Do you think HFCS should be eliminated from food and beverage products?

January is National Oatmeal Month

January has been deemed National Oatmeal Month for the simple reason that more oatmeal is consumed during this time than during any other month. It makes sense since January is a month of cooler-or down right freezing- temperatures depending on location, making us long for foods to warm us up, as well as a month of new beginnings which tend to consist of resolutions to lose weight or lower LDL (the “bad”) cholesterol – both of which oatmeal is helpful in doing! Other health benefits of oatmeal include: control of blood glucose levels, reduced risk of certain cancers, and perhaps even reduced blood pressure.

Typically oatmeal is thought of as a breakfast food, but it can certainly be incorporated in to other meals as well. In honor of National Oatmeal Month branch out from the typical breakfast of oatmeal with fruit, raisins, and brown sugar and try out one of these unique ways to incorporate oatmeal at lunch and dinner!

1.   Substitute oatmeal for rice in stir-frys, gumbo, casseroles, etc. Think of all of the time that will be saved on meal preparation since you will not have to wait 30-45 minutes for rice to simmer!

2.   Use in place of breadcrumbs in meatballs and meatloaf. This will make your meal healthier and change up the texture of your meatballs – in a surprising, yet pleasing way.

3.   Oatmeal crusted chicken, tilapia, eggplant, etc.

4.   When making pie crusts, substitute oatmeal for half of the flour.

Are you always on the run and bored with the same old instant oatmeal flavors? Quaker recently released its newest addition, Hearty Medleys, to their already solid oatmeal line-up. Currently available in two flavors: Banana Walnut and Apple Cranberry Almond, they will certainly help reawaken your love of oatmeal.

Check out some great oatmeal recipes at http://www.quakeroats.com/cooking-and-recipes/content/recipes.aspx. Find articles and tip sheets on how oatmeal can help with weight control, diabetes management, heart health, and general wellbeing at http://www.quakeroats.com/quaker-for-health-care-professionals.aspx.  

Tanya Halliday, University of Houston Dietetic Intern, is the guest author for this article.