A Handful of Blueberries: A Mind-full of Memories

By: Donna Mitchell, Dietetic Intern

Memories are priceless, and when one begins to lose hold of such a priceless treasure, it becomes such an inconvenience. What if there are natural ways to slow this process or combat its uninviting outcomes that are convenient, tasty, and quite inexpensive? Current research explores the brain-empowering effects of blueberries.

Researchers working at the Schools of Ford Bioscience and Psychology and the Institute of Biomedical and Clinical Sciences have found that phytochemical-rich foods, such as blueberries, are effective at reversing age-related memory inconsistencies. A regular diet supplemented with blueberries over a 12-week period was found to improve spatial working memory tasks within three weeks and continued throughout the rest of the study. (Spatial working memory refers to temporarily holding and manipulating information as related to our ability to function in our environment.

Blueberries are a major source of flavonoids, mainly anthocyanins and flavonols. It is believed that the effects of these flavonoids work by enhancing existing neuronal connections, improving communication between cells and stimulating brain cell regeneration. The research team was able to demonstrate flavonoid ability to generate memory improvement mediated by protein activation via a specific pathway in the hippocampus, the portion of the brain that controls learning and memory. The team plans on extending these findings to further investigate a flavonoid rich diet pertaining to cognitive impairment in Alzheimer disease.

In laymen’s term, blueberries are not only delicious and packed with nutrients, but they could potentially be useful in increasing memory capacity. Stay tuned for future findings on the wondrous effects of fruits and vegetables; don’t wait until more benefits are being uncovered! Eat your fruits and vegetables NOW- you will likely be receiving more nutritional benefits than we even know to exist.

Quick Blueberry Nutrition Facts:
• Anthocyanidins are responsible for the blue, purple, and red pigments.
• Very good source of Vitamin C, and soluble and insoluble fiber
• Good source of manganese, Vitamin E, and riboflavin
• Contains tannins that act as astringents in the digestive system to firm up loose stools
• Components found in blueberry and cranberry juice reduce the ability for E.coli, the most common cause of urinary tract infections, to adhere.

For more health information on blueberries visit The Blueberry Council at http://www.blueberry.org/health.htm

Coffee Cupping: Bitter- But Better For Diabetes Management?

By: Donna Mitchell, Dietetic Intern

My last trip to San Diego introduced me to the novel term “coffee cupping,” something that sounded the least bit of fun- more of hyper-activity resulting in massive headaches and frequent bathroom stops. Not my type of entertainment. According to coffeereasearch.org, cupping is one of the coffee tasting techniques used by cuppers to evaluate coffee aroma and the flavor profile of a coffee. But what about moderate amounts and its effects on health? The buzz on coffee and its effects on diabetes management has been talked about recently and I would like to share possible theories for this “miracle” beverage for people who have diabetes and other health-related disorders.

Harvard researchers analyzed an eighteen year study that concluded participants downing one to three cups of caffeinated coffee daily can reduce the risk of diabetes. Having six cups or more each day reduced the risk in men by 54% and in women, by 30%. According to leading researcher Frank Hu, MD, the reason why coffee is beneficial for diabetes is still unknown. It is possible that both caffeine and other compounds play important roles. Coffee contains antioxidants such as chlorogenic acid and tocopherols, as well as the mineral magnesium. All these components have been shown to improve insulin sensitivity. In a new Harvard study, people drinking decaffeinated coffee, but not tea, also showed a reduced diabetes risk.

According to Tomas Depaulis, PhD, research scientist at Vanderbilt University’s Institute for Coffee Studies, overall research shows coffee is far more healthful than harmful. There is evidence that coffee may help manage asthma, stop a headache, boost mood, and even prevent cavities. Italian researchers credit trigonelline, a compound that gives coffee its antibacterial and anti-adhesive properties to help prevent dental cavities. At least six studies indicate people who drink coffee regularly are up to 80% less likely to develop Parkinson’s disease. The evidence is very strong in coffee’s benefits for Parkinson’s disease, directly relating to caffeine. In, fact, drugs used to treat Parkinson’s are now being developed that contain a derivative of caffeine based on this evidence.

Whether a coffee drinker or not, now you are aware of possible health benefits of this historically popular beverage- just remember not to go overboard on your next java stop. Although caffeine has been shown to increase energy and boost moods, it is not the caffeine that improves diabetes management, but the potent bioactive compounds found in coffee- so decaf will work just as well. "A cup of coffee is about 2% caffeine and 98% other stuff," says Terry Graham, chair of the nutritional sciences department at the University of Guelph in Ontario. The "other stuff" might easily include "another 50 or 100 active compounds," Graham says. So just remember moderation, about 2 cups per day. Happy cupping!

For more information visit Vanderbilt University Institute for Coffee Studies at http://www.vanderbilt.edu/ics/

Breast Cancer Websites

One of the most frequently used phrases in infomercials and medical-related product advertising about cosmetics, and by food and herbal supplement manufacturers is “consult your physician before use.” Studies show, however, that this doesn’t always happen.

What’s more, many times before a woman even gets in the door of a physician’s office she’s already Googled or Yahoo’ed her way through numerous Web sites in search of answers to questions she may be too afraid to ask her physician. The unfortunate concern with this activity becomes just how current and frequent is the information she’s found about her health. Further, because there are no “checks and balances” as to who can say what, whether you can really depend on the research should be questionable at best. In fact, the outside results may just do more harm than good.

Researchers wanted to know if they could indentify certain criteria people could use to determine if a website was reliable or not. They found that there were NO consistent criteria to determine reliability. It really is ‘buyers beware’. A recent review of 343 websites found from five different search engines showed that 5.2% of the sites contained inaccurate information. This indicated that most sites could be helpful, but a large number of sites offering complementary information were inaccurate.

The good news is that 5.2% is quite low. However, if you are one of those people trusting an inaccurate or misleading website, your life could actually be at risk!

As a caution, when it comes to the fear and uncertainty associated with a diagnosis of breast cancer, one of the main things to remember is to always check the source of the information on breast cancer and get several opinions.

Examples of reliable sites include WebMD, the American Institute for Cancer Research, National Cancer Institute, Block Medical Center, MD Anderson Center, Oncolink and BreastCancer.net, just to name a few.

The bottom line is you CAN take control of your health with a diagnosis of breast cancer. Breast cancer is just one of the cancers that runs in my family. My mom has had breast cancer twice. The first diagnosis was over 30 years ago, and she’s totally cancer-free, today. Although you’ve heard this from me before, but by following a diet high in fruits and vegetables, whole grains and lean protein sources, you can help lower your risk of many cancers.



To read the abstract of this study, go to; http://www.shis.uth.tmc.edu/research-publications/Bernstam2008

To read more about this study, click here

Dad’s Diet Can Prevent Birth Defects Too

Women have known that a well balanced diet will give her unborn child the best change for a healthy beginning. But now research shows that the father’s diet also plays an important role. Both men and women with a Folate deficiency have a greater chance of having a child with some birth defects, including Down’s Syndrome.

A recent study looked at the effects of folate in sperm. Currently, the RDA for folate in men 19 and over is 400 micrograms/day. Researchers asked 89 men to keep a journal of what they ate and then analyzed their sperm. They found lower sperm rates in men who ate over 700 micrograms per day, which made researchers wonder if the RDA for men considering starting a family should be increased, as with women considering children.

One of the best natural sources of Folate is green leafy vegetables. There is also Folate added to many of the foods we eat such as breads and cereals. Not only can a Folate deficiency cause birth defects, but it can also slow the growth rate in infants and children, and cause anemia in adults.

What does this mean for you? Grin; Need I say it? First of all, if you are a woman of childbearing age, this is a time that discussing supplementation with your doctor or dietitian is advised. But by increasing fruits, vegetables and whole grains is also advised.

To read the abstract of this study, go to:
http://humrep.oxfordjournals.org/cgi/content/full/den036v1
For more information on folate, go to:
http://dietary-supplements.info.nih.gov/factsheets/folate.asp