| Nutrition News: Can You Hear That Fish? The high levels of omega-3 fats found in salmon, black cod, trout, sardines and other fish help benefit the heart, brain and possibly even joints. Recent findings suggest that enjoying more fish as part of a healthy diet may support hearing health in later years.
Published in the American Journal of Clinical Nutrition, the Blue Mountains Hearing Study followed 2,956 participants (age 50 and over) for five years. The study found that folks who ate fish twice a week were 42 percent less likely to develop age-related hearing loss than those who consumed less than one weekly serving. Regular fish eaters who did develop some hearing loss experienced notably lower levels of impairment than those who ate fish less than once a week.
The study also found that taking fish oil supplements appeared to confer zero hearing-protective benefits. Researchers theorize that the omega-3 fats found in fish flesh nourish blood vessels that connect to our inner ear's sensory organ of hearing -- the cochlea -- just like blood vessels in the heart do.
In addition to this fish study, Dutch scientists have linked a higher risk of hearing loss to low levels of folate -- a B vitamin abundantly found in legumes (lentils, navy and pinto beans), leafy greens (spinach, collards, etc.), artichokes, beets and Brussels sprouts. -- Dole Nutrition News
Q and A
Q: Could keeping a food record really help to improve my eating habits?
A: Studies often show that people who keep track of eating behaviors tend to be more successful at changing them. If you're considering using some kind of paper or online food diary, think about what you're trying to achieve. Some people realize they overeat or lack balance in their food choices, but aren't really sure when, why and how much they eat. Experts often recommend that they record what they eat all day long, with notes of time, portion sizes, where they are eating (restaurant or home, kitchen table or sofa with TV), how hungry they are (1 to 10 scale), and whatever thoughts or emotions they can pinpoint.
All this yields crucial information to identify specific problem areas and give hints about what needs to change. Don't just track your meals; many people gain the greatest insights about how unplanned eating here and there adds up. If you're not sure what to do with the information you get, consider using an Internet website that automatically compares your eating to calorie- and nutrient-based standards.
On the other hand, if you already know what habits you want to change, you may be just as successful, and perhaps find it easier, to consistently keep a simpler record focused specifically on one or two particular behaviors you want to change, such as evening snacks, soft drinks or second portions. A log that keeps track of successes (like how many times you work fruits and vegetables into the day, choose whole grains or relieve stress in non-food ways) rather than failures will foster a positive attitude. Attitude is crucial: You need to expect gradual improvements, not immediate perfection. -- American Institute for Cancer Research
RECIPE
From Shape magazine, this recipe for Spicy Pork Sliders uses lean pork tenderloin in a Cuban-style sandwich.
Spicy Pork Sliders
1 pound pork tenderloin
2 teaspoons canola oil
1 teaspoon cumin
1 teaspoon dried oregano
1 teaspoon chili powder
1/4 teaspoon salt
Freshly ground black pepper
1/3 cup yellow mustard
2 tablespoons sweet relish
1 tablespoon minced shallot
12 (2-inch) slider or King's Hawaiian rolls
3 slices reduced-fat Swiss cheese, each cut into 4 triangles
3/4 cup jarred roasted red bell peppers, patted dry and thinly sliced
5 large romaine leaves, ribs removed, cut into 2-inch strips
Preheat oven to 450 degrees Fahrenheit. Place pork on a baking sheet and rub with oil, spices, salt and pepper. Roast until internal temperature reaches 155 degrees on a meat thermometer, about 20 minutes; cool. Stir together mustard, relish and shallot. (You can refrigerate the pork and sauce for up to 2 days.)
When ready to assemble sandwiches, thinly slice pork. Spread each roll with 2 teaspoons mustard mixture. Add pork, cheese, peppers and lettuce. (Heat briefly to melt cheese, if desired.)
Serve or cover and chill for up to 2 hours; bring to room temperature before serving. Serves 6.
Per serving: (2 sliders): 357 calories, 28 g protein, 37 g carbohydrate, 11 g fat, 2 g fiber, 689 mg sodium.
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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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Keep a civil tongue.