Eat More Veggies, Nuts & Fish to Lower Risk for Alzheimer's

According to findings released by Columbia University, a diet high in cruciferous (broccoli, cauliflower, Brussels sprouts, etc.), and green leafy (spinach, kale, romaine, etc.) vegetables, tomatoes, nuts and fish, but low in red meat and high-fat dairy products was associated with lower risk of Alzheimer’s. The University analyzed seven nutrients thought to be related to Alzheimer’s in the diets of 2,136 healthy seniors in New York. Over an average follow-up of four years, the one third of the subjects most closely matching this dietary pattern were 42% less likely to develop Alzheimer’s than those whose diets most diverged from that pattern. During this time period, 251 of the study participants developed Alzheimer’s. The key nutrients positively correlated with reduced risk for Alzheimer’s were omega-3, omega-6, folate and vitamin E.

Source: Tufts Health & Nutrition Letter, September, 2009

Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

Skim Milk in the morning may help you lose weight

Results from a study published in the July issue of the American Journal of Clinical Nutrition suggest that drinking a glass of skim milk with breakfast may help you stay full longer. The 34 overweight study participants consumed a fixed calorie breakfast and either a glass of skim milk for two weeks, and then a week apart, two weeks with a glass of fruit juice. Study participants rated their satiety or “fullness” throughout the morning. Four hours after breakfast, they ate whatever they wanted for lunch, and calorie intake was measured. Participants consumed about eight percent fewer calories at lunch after drinking skim milk versus following fruit juice. Ratings of fullness following milk consumption were higher throughout the morning. Findings suggest that drinking skim milk with breakfast may help stave off hunger longer, and lead to more success while trying to control weight.

Source: Food & Fitness Advisor, September, 2009


Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

Experience 4-H state fair activities

Have you noticed that Amanda Stapp, the 4-H information specialist, has been posting daily video files of 4-H activities at the Missouri State Fair? Check out the Web site: http://4h.missouri.edu/news/2009/statefair09.htm.You can see the exhibits and demos. There are even video interviews with specialists at the MU Extension exhibit. Only thing missing - the cotton candy and corn dogs! Good job, Amanda!

Feeling Fatigued? You’re Not Alone!
According to the Centers for Disease Control & Prevention, over 2 million Americans annually experience marked fatigue lasting 6 months or more. Here are nutrition strategies that might help one overcome chronic fatigue:
1. Eat Breakfast – This vital meal boosts metabolism & replenishes depleted energy – include carbohydrates & protein as part of your breakfast
2. Choose complex carbs – Eat more whole grain pasta & bread, brown rice, and starchy vegetables like winter squash & sweet potatoes that are high in complex carbs and fiber. Fiber helps slow absorption of carbs so you have a steady release of energy.
3. Focus on healthy fats – Fats also slow down digestion so you don’t absorb carbs so quickly and have a spike in your blood sugar. Choose healthy fats like nuts, seeds, olive oil, avocadoes. “Mixed” meals and snacks that are a combination of carbs, fats, and protein help sustain you, and provide slower release of energy over time.
4. Include Lean protein – Protein plays many roles within the body, so don’t omit in your meals. Avoid high fat protein sources, and select lean beef, pork, poultry, fish, and beans.
5. Drink plenty of water – Being dehydrated can make you feel fatigued and make you overeat. Drink at least 8 glasses of water each day.

Source: Adapted from Weill Cornell Medical College Food & Fitness Advisor, September 2009


Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659

Current topics

Stymied for an idea for a press release? Listen to the news and you'll quickly discover current topics of interest. Hot right now: flu prevention as the school year approaches. The quicker you react, the more likely a press release will blossom into a radio and/or television interview.

Carrots Cooked Whole Retain More Nutrients

Carrots cooked whole retain 25% more of a possible anticancer compound, falcarinol, than carrots that are chopped before cooking. Chopping increases the surface area so more of the nutrients leach out into the water while they are cooked. By cooking whole, and chopping them up afterwards, you are locking in both taste and nutrients. Pre-chopped carrots similarly lost more vitamin C than those cooked whole. Blind taste tests with almost 100 people found that 80% preferred that flavor of carrots cooked whole. The whole-cooked carrots, scientists explained, retain more of their natural sugars and their sweet taste.

Source: Tufts University Health & Nutrition Letter, August 2009

Lynda Johnson
Lynda S. Johnson, M.S., R.D.
Nutrition & Health Education Specialist
University of Missouri Extension
14 E. 19th Street, Suite 102
Higginsville, MO 64037
Phone: 660-584-3658 Fax: 660-584-3659