Eating your tree nuts
When European missionaries headed into the jungles of West Papua in Indonesia in 1974, they discovered a tribe of cannibalistic people living in trees (different “floors” were designated depending on how well various members of the group got along). That contact is thought to be the first time the Korowai became aware that other humans existed.
But for centuries many tribes have known that tree nuts (the fruit of trees, not those folks in the branches!) are a great source of nutrition. One Israeli archeological dig found evidence that 780,000 years ago our early relatives ate wild almonds and two varieties of acorns and pistachios!
Almonds, cashews, pine nuts, Brazil nuts, hazelnuts, pecans and especially walnuts can lower your risk of heart disease and boost brain function (only walnuts have appreciable amounts of omega-3’s). Now we know that nuts also can help people with non-insulin-dependent Type 2 diabetes control their glucose levels.
For a recent study published in Diabetologia, researchers divided 117 adults with diabetes into three groups: One ate 1/2 cup of tree nuts and peanuts daily; another group had 1/4 cup of those nuts and part of a whole-wheat muffin daily; and the last group had a whole-wheat muffin and no nuts each day. After three months, those who’d eaten the most nuts had better glucose control and lower levels of lousy LDL cholesterol.
So, for better glycemic control, add nuts to your diet (skip the muffins). Track your intake and glucose levels, and after 12 weeks, you’ll see a difference!
Mangia! Eat to offset the effects of air pollution
The Olympics allow us to witness the human body’s peak abilities. But as major cities get more polluted, air quality can interfere with performance. At the 2008 Summer Olympics in Beijing, six fewer outdoor world records were set than in 2004 in Athens, a fact many attributed to poor air quality.
But you don’t need to be an Olympic athlete for poor air quality to compromise your health and performance. Research has found that exposure to air pollution is linked to an increase in risk factors for heart disease, depression, respiratory conditions, as well as adverse pregnancy outcomes.
The challenge is to find how to avoid the risks, especially as the Environmental Protection Agency (ironic?) tries to roll back regulations. Well, a new study has found what you choose to eat could help counter smog’s sting.
Researchers looked at data on more than 500,000 people over 17 years and found that the more nitrous oxide and toxic air particles people were exposed to, the higher their risk of cardiovascular disease and death from a heart attack. But folks with high exposure to air pollution who followed a Mediterranean diet significantly lowered their risk! The theory? The diet lowers inflammation and reduces cell damage, which is how pollution is thought to harm your health. Other studies have shown key elements of the diet are cruciferous vegetables, extra-virgin olive oil, B vitamins and black coffee.
Vitamin D supplements have many benefits Question:
Should I take vitamin D while I’m pregnant? Should I give a supplement to my 2-yearold? I hear conflicting reports on how necessary it is. — Claudia H., Mill Valley, California
Answer: Vitamin D deficiency is common in pregnant women, and if you have low levels, that translates to low vitamin D levels in your fetus and your newborn. Research shows that the deficiency may interfere with fetal development of bones, lungs and the immune system, and lead to a newborn with reduced growth and a greater chance of respiratory problems.
According to the American College of Obstetricians and Gynecologists, women who are vegetarians, have limited sun exposure and are members of ethnic minorities, especially those with darker skin, are at greatest risk for D-ficiency.