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Nutrition

Study: Adding color to your plate may lower risk of cognitive decline

A new study shows that people who eat a diet that includes at least half a serving per day of foods high in flavonoids like strawberries, oranges, peppers and apples may have a 20% lower risk of cognitive decline.

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A new study shows that people who eat a diet that includes at least half a serving per day of foods high in flavonoids like strawberries, oranges, peppers and apples may have a 20% lower risk of cognitive decline. The research is published in Neurology, the medical journal of the American Academy of Neurology. The study looked at several types of flavonoids, and found that flavones and anthocyanins may have the most protective effect.

Flavonoids are naturally occurring compounds found in plants and are considered powerful antioxidants. It is thought that having too few antioxidants may play a role in cognitive decline as you age.

“There is mounting evidence suggesting flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older,” said study author Walter Willett, MD, DrPH, of Harvard University in Boston, Mass. “Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline.”

The study looked at 49,493 women with an average age of 48 and 27,842 men with an average age of 51 at the start of the study. Over 20 years of follow up, people completed several questionnaires about how often they ate various foods. Their intake of different types of flavonoids was calculated by multiplying the flavonoid content of each food by its frequency. Study participants evaluated their own cognitive abilities twice during the study, using questions like, “Do you have more trouble than usual remembering recent events?” and “Do you have more trouble than usual remembering a short list of items?” This assessment captures early memory problems when people’s memory has worsened enough for them to notice, but not necessarily enough to be detected on a screening test.

The people in the group that represented the highest 20% of flavonoid consumers, on average, had about 600 milligrams (mg) in their diets each day, compared to the people in the lowest 20% of flavonoid consumers, who had about 150 mg in their diets each day. Strawberries, for example, have about 180 mg of flavonoids per 100 gram serving, while apples have about 113.

After adjusting for factors like age and total caloric intake, people who consumed more flavonoids in their diets reported lower risk of cognitive decline. The group of highest flavonoid consumers had 20% less risk of self-reported cognitive decline than the people in the lowest group.

Researchers also looked at individual flavonoids. Flavones, found in some spices and yellow or orange fruits and vegetables, had the strongest protective qualities, and were associated with a 38% reduction in risk of cognitive decline, which is the equivalent of being three to four years younger in age. Peppers have about 5 mg of flavones per 100 gram serving. Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24% reduced risk of cognitive decline. Blueberries have about 164 mg of anthocyanins per 100 gram serving.

“The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears,” Willett said. “While it is possible other phytochemicals are at work here, a colorful diet rich in flavonoids–and specifically flavones and anthocyanins–seems to be a good bet for promoting long-term brain health. And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago, or if they started incorporating them more recently.”

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Long-term yogurt consumption tied to decreased incidence of certain types of colorectal cancer

Yogurt consumption over time may protect against colorectal cancer through changes in the gut microbiome.

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Yogurt, which contains live strains of bacteria, is thought to protect against many types of diseases, with some reports indicating it could reduce risk of colorectal cancer. A new study led by investigators from Mass General Brigham finds that yogurt consumption over time may protect against colorectal cancer through changes in the gut microbiome.

Using data from studies that have followed participants for decades, researchers found that long-term consumption of two or more servings per week of yogurt was tied to lower rates of proximal colorectal cancer positive for Bifidobacterium, a bacterial species found in yogurt. The study showed that the bacterial species was quite common: about 30 percent of patients with colorectal cancer had detectable Bifidobacterium in their tumor tissue. Their results are published in Gut Microbes.

“Our study provides unique evidence about the potential benefit of yogurt,” said corresponding author Shuji Ogino, MD, PhD, the chief of the Program in Molecular Pathological Epidemiology in the Department of Pathology at Brigham and Women’s Hospital, a founding member of the Mass General Brigham healthcare system. Ogino is also an American Cancer Society Professor, a Professor at Harvard T.H. Chan School of Public Health, and an Affiliate Member of the Broad Institute of MIT and Harvard. “My lab’s approach is to try to link long-term diets and other exposures to a possible key difference in tissue, such as the presence or absence of a particular species of bacteria. This kind of detective work can increase the strength of evidence connecting diet to health outcomes.”

Ogino and colleagues – team OPTISTIMISTICC – are funded by Cancer Research UK through Cancer Grand Challenges, a research initiative co-founded by Cancer Research UK and the National Cancer Institute in the United States.  OPTIMISTICC aims to transform the understanding of how the microbiome contributes to disease development, progression and response to treatment. As part of this, Ogino’s team aims to define the risk factors and environmental exposures that individuals encounter through life which are behind the rise of early-onset colorectal cancer and ultimately develop strategies to reduce the burden of this type of cancer.

To conduct their study, the researchers used data from two U.S.-wide prospective cohort studies known as the Nurses’ Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). The studies have followed more than 100,000 female registered nurses and 51,000 male health professionals, respectively. Participants have been followed since 1976 for the NHS and 1986 for HFPS, answering repeated questionnaires about lifestyle factors and disease outcomes, including questions about average daily intake of plain and flavored yogurt, as well as other dairy products. The researchers also assessed tissue samples for participants with confirmed cases of colorectal cancer, measuring the amount of Bifidobacterium DNA in tumor tissue.

The researchers found 3,079 documented cases of colorectal cancer in the two study populations. Information on Bifidobacterium content was available in 1,121 colorectal cancer cases. Among those, 346 cases (31%) were Bifidobacterium-positive, and 775 cases (69%) were Bifidobacterium-negative. The researchers did not observe a significant association between long-term yogurt intake and overall colorectal cancer incidence, but they did see an association in Bifidobacterium-positive tumors, with a 20 percent lower rate of incidence for participants who consumed two or more servings of yogurt a week. This lower rate was driven by lower incidence of Bifidobacterium-positive proximal colon cancer—a type of colorectal cancer that occurs in the right side of the colon. Studies have found that patients with proximal colon cancer have worse survival outcomes than patients with distal cancers.

“It has long been believed that yogurt and other fermented milk products are beneficial for gastrointestinal health,” said co-senior author Tomotaka Ugai, MD, PhD, of the Department of Pathology at the Brigham and the Department of Epidemiology at the Harvard T.H. Chan School of Public Health. “Our new findings suggest that this protective effect may be specific for Bifidobacterium-positive tumors.”

The researchers hypothesize that long-term yogurt intake may reduce risk of proximal colon cancer by changing the gut microbiome, including Bifidobacterium, but they note that further research that brings together both basic science and population health studies is needed to draw a definitive conclusion.

“This paper adds to the growing evidence that illustrates the connection between diet, the gut microbiome, and risk of colorectal cancer,” said co-author Andrew T Chan, MD, chief of the Clinical and Translational Epidemiology Unit at Massachusetts General Hospital, a founding member of the Mass General Brigham healthcare system and co-lead for Cancer Grand Challenges team PROSPECT addressing causes of cancer in young adults. “It provides an additional avenue for us to investigate the specific role of these factors in the risk of colorectal cancer among young people.”

In addition to Ogino, Ugai and Chan, Mass General Brigham authors include Satoko Ugai, Hidetaka Kawamura, Kota Arima, Kazuo Okadome, Qian Yao, Kosuke Matsuda, and Yuxue Zhong. Additional authors include Li Liu, Keisuke Kosumi, Tsuyoshi Hamada, Kosuke Mima, Hiroki Mizuno, Wendy S. Garrett, Mingyang Song, Marios Giannakis, Edward L. Giovannucci, and Xuehong Zhang.

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Nutrition

Elevate your lunch with comforting staples

To get ready for weekday lunches, Kale Grilled Cheese sandwiches with Grana Padano PDO paired with hot soup and a Fall Grain Bowl with Prosciutto featuring Prosciutto di Parma PDO and filled with your favorite veggies are tasty options for discovering the possibilities of high-quality Italian ingredients.

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Savory and satisfying, comforting ingredients can transform simple recipes into mouthwatering meals. As temperatures fall, people look for comforting foods to warm the soul. For inspiration, consider Italian ingredients to help make homemade lunches easy and satisfying.

To get ready for weekday lunches, Kale Grilled Cheese sandwiches with Grana Padano PDO paired with hot soup and a Fall Grain Bowl with Prosciutto featuring Prosciutto di Parma PDO and filled with your favorite veggies are tasty options for discovering the possibilities of high-quality Italian ingredients.

These authentic products are Protected Designation of Origin (PDO) certified, a highly esteemed classification for European foods that have been produced according to the same traditional methods in a defined geographic region for centuries.

PDO-certified foods offer a guarantee of quality and authenticity. Only products made following traditional methods within defined production areas, under strict supervision and using carefully monitored ingredients qualify for PDO certification from the European Union. Among these artisan products, you’ll find some of the world’s most delicious cheeses and cured meats.

For your comfort food cravings, on an appetizer plate, drape thinly sliced, savory Prosciutto di Parma PDO and chunks of Grana Padano PDO to complement your favorite nuts and olives. Both pair beautifully with fruity red, white or sparkling wines, though they also are enjoyable with your favorite beer or soft drink. While these tastes of Italy can be enjoyed on their own, they are also capable of transforming simple dishes into decadent meals.

Find more comforting fall meal ideas by visiting distinctlydeliciouslyeuropean.eu.

Fall Grain Bowl with Prosciutto
Servings: 1

1          cup baby arugula
1          teaspoon olive oil
1/2       teaspoon lemon juice
            salt, to taste
1          cup cooked farro
2          tablespoons pesto
3/4       cup cooked squash
4          mozzarella bocconcini balls, halved
2          slices Prosciutto di Parma PDO, halved

In mixing bowl, toss arugula, olive oil, lemon juice and salt, to taste.

Transfer to serving bowl; if packing for lunch, transfer to plastic container.

In another bowl, combine cooked farro and pesto; toss to coat. Transfer farro to serving bowl or plastic container next to arugula.

Top farro with squash and mozzarella bocconcini balls. Drape prosciutto next to squash.

Kale Grilled Cheese
Servings: 2

2          teaspoons olive oil
1          garlic clove, smashed
4          cups (about 1/2 bunch) Tuscan kale, cut into ribbons
            salt, to taste
1/2       lemon, juice only
2          tablespoons salted butter, softened
4          slices sourdough sandwich bread
2/3       cup (about 2 ounces) finely grated Grana Padano PDO cheese, divided
2/3       cup shredded mozzarella cheese

In large skillet over medium heat, heat oil. Add garlic; cook until golden and fragrant, about 3 minutes. Add kale; cook and stir until slightly wilted and dark green, 2-3 minutes. Season lightly with salt, to taste, and lemon juice. Remove to plate.

Wipe skillet clean. Spread butter on one side of each slice of bread, dividing evenly. Place two slices, buttered sides down, into skillet over medium-low heat. Onto each slice, divide half the Grana Padano; top with half the mozzarella.

Cook until cheese is melted and bottom is golden, 6-7 minutes. Add half the kale to one slice and close sandwich. Repeat with remaining ingredients.

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Nutrition

Cozy, comforting recipes to take on the cold

Add a bit of comfort to your weeknight menu with this Loaded Chicken Bake that’s ready in about half an hour. A short list of ingredients and allowing your oven to do most of the work for you mean it’s ideal for saving time (and money at the grocery store) while still satisfying winter appetites.

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If blustery conditions are giving you the blues, come inside from the cold for a winter warmup in the comfort of your own kitchen. Cold-weather favorites that are baked, roasted or slow cooked are usually equal parts easy, delicious and filling, making them perfect solutions for chilly, snowy days.

Add a bit of comfort to your weeknight menu with this Loaded Chicken Bake that’s ready in about half an hour. A short list of ingredients and allowing your oven to do most of the work for you mean it’s ideal for saving time (and money at the grocery store) while still satisfying winter appetites.

Serving as the hearty base is READ German Potato Salad, made with thinly sliced potatoes and bacon in a traditional sweet-piquant dressing. While it’s delicious when served chilled, heated or at room temperature on its own, it can also be the star of the show in family meals.

For another true cent saver, try Oven-Roasted Sweet Potatoes and Beets. This savory side dish highlights the flavors of the season in a recipe that’s as easy to assemble as it is to enjoy with loved ones.

Picked and packed at peak ripeness, antioxidant-rich Aunt Nellie’s beets are pickled with a delicate balance of sweetness and vinegar for a homemade flavor that’s perfect in this roasted side that can accompany winter meals of all sorts. Versatile jarred whole pickled beets are always in season, meaning you can enjoy them chilled, warmed or worked into recipes.

Find more favorite wintertime recipes by visiting READSalads.com and AuntNellies.com.

Loaded Chicken Bake
Recipe courtesy of Hungry In LA
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 8

            Nonstick cooking spray
2          cans (15 ounces each) READ German Potato Salad
4          cups shredded rotisserie chicken or other cooked chicken
1/2       cup heavy cream
1/4       teaspoon salt
1/4       teaspoon finely ground black pepper
3/4       cup shredded sharp cheddar cheese
1/4       cups crumbled, cooked bacon
            French fried onions (optional), plus additional for serving (optional), divided

Preheat oven to 375 F.

Lightly coat 9-by-13-inch baking dish with nonstick cooking spray.

Spread German potato salad evenly in dish. Top evenly with chicken.

In small bowl, stir heavy cream, salt and pepper. Pour mixture over chicken.

Sprinkle with cheese, bacon and onions, if desired.

Bake 15 minutes, or until casserole is bubbly. Let stand 10 minutes. Top with additional onions, if desired.

Oven-Roasted Sweet Potatoes and Beets
Servings: 4

1          jar (16 ounces) Aunt Nellie’s Whole Pickled Beets
2          large sweet potatoes (about 1 pound) peeled and cubed (1/2-3/4-inch cubes)
2-3       tablespoons extra-virgin olive oil
1          teaspoon kosher salt
1/2       teaspoon black pepper
1          red onion, sliced about 1/4-inch thick
2          fresh rosemary sprigs, plus additional for garnish

Preheat oven to 400 F. Drain beets. Discard liquid or save for another use.

In large bowl, toss sweet potatoes, olive oil, salt, pepper and onion until coated.

Place silicone mat on baking sheet or line with aluminum foil.

Pour contents of bowl onto baking sheet in single layer. Remove rosemary from stems; sprinkle over vegetables. Bake 30 minutes until potatoes are almost tender.

Add beets to baking sheet. Return to oven 10-15 minutes, or until potatoes are fork-tender and beginning to brown. Garnish with additional rosemary, if desired.

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