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| Nutrition News: Brain Food At age 54, a friend of mine just lost his job due to memory problems. He could no longer remember how to call a client or place orders. The doctors have diagnosed early stages of dementia and put him on Aricept, a drug used to slow the progression of Alzheimer's, the most common form of dementia. To complicate matters, he's a type 1 diabetic, who was diagnosed at an early age.
He's not alone. Some 5.3 million Americans have Alzheimer's disease, now classified as the seventh leading cause of death in the United States.
New research finds that physical activity plays a role in reduced risk of dementia. Specifically, the harder you work out, the more it may help. In a Harvard study of 1,211 patients enrolled in the Framingham Heart Study, researchers found that 244 participants developed either Alzheimer's or another form of dementia. Those who engaged in moderate to heavy physical activity were 45 percent less likely to develop any kind of dementia than those reporting only light exercise.
Researcher Dr. Zaldy Tan of Harvard was quoted in Tufts Health & Nutrition Letter (October 2010) that even moderate physical activity can be protective. His bottom line: "Physical activity can be maintained even late in life, and we have to remain active even in old age. Engaging even in moderate activity at least an hour a day appears to be protective of dementia."
Moderate activity is defined as housework, yard chores, climbing stairs and light sports, such as bowling and golf.
When it comes to diet, research points to increasing antioxidants from food. From dietary sources, vitamin E and vitamin C, beta-carotene and flavonoids may help stave off mental decline with aging. Major food sources for vitamin E include margarine, sunflower oil, butter, cooking fat, soybean oil, mayonnaise, peanuts, hazelnuts, almonds, spinach and broccoli. Major food sources for other antioxidants include nearly all fruits and vegetables. -- Tufts University Health & Nutrition Letter, October 2010
Q and A
Q: Do special products for washing vegetables make them safer?
A: Washing produce is very important for food safety. You can find arguments that do and do not support special wash products, but most food safety experts advise that these products are not needed. Running water is very effective at removing dirt and germs -- especially for produce that is not waxed, such as broccoli, greens or berries. Consumer interest in these products is often tied to a belief that these washes reduce pesticide levels, but the government does not require any tests to prove such an effect. The few research studies available show little or no effect beyond that of a thorough water rinse.
The U.S. Food and Drug Administration (FDA) does not recommend washing fruits and vegetables with soap, detergent or commercial produce washes. If you feel more comfortable using a produce wash, as long as you follow label directions, go ahead. But research doesn't suggest anything more complicated than running water for at least 30 seconds and perhaps a scrub brush for sturdy produce. -- American Institute for Cancer Research
RECIPE
From Martha Stewart's Everyday Food, this recipe for Seared-Steak Fajitas makes a fast, low-calorie dinner using top round steak.
Seared-Steak Fajitas
3/4 pound top round steak
1 tablespoon soy sauce
1/4 cup, plus 1 tablespoon, fresh lime juice, plus wedges
1 tablespoon extra-virgin olive oil
1 garlic clove, minced
Coarse salt and ground pepper
2 medium green bell peppers, seeded and thinly sliced
1 large white onion, halved and thinly sliced
8 corn tortillas, warmed
1/2 cup grated white cheddar (2 ounces)
Cilantro sprigs
In a shallow dish or bowl, combine steak, soy sauce and 1/4 cup lime juice. Refrigerate 1 hour, turning steak occasionally. Meanwhile, in a small saucepan, heat 2 teaspoons oil over medium. Add garlic and cook until fragrant, 30 seconds. Remove from heat. Stir in 1 tablespoon lime juice. Set garlic oil aside.
Remove steak from marinade and blot dry with paper towels. Season with salt and pepper. In a heavy skillet, heat 1 teaspoon oil over medium-heat. Cook steak about 2 minutes per side. Transfer to a plate. Add peppers and onion to pan; season with salt and pepper. Cook, stirring, until vegetables are crisp-tender, 4 to 6 minutes. Stir in reserved garlic oil.
Thinly slice steak and serve with vegetables, tortillas, cheese and cilantro. Serves 4.
Per serving: 390 calories, 28.3 g protein, 34.1 g carbohydrate, 16.5 g fat, 5.6 g fiber.
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Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com. |
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