More on Phytoestrogens and Menopause

You all have left some great comments on the Superfoods for Menopause blog entry I recently posted. I'd like to comment on some issues raised by a number of women.

While many of us get some relief from the menopausal symptoms including sweating, sleep problems, and bloating by consuming an abundance of phytoestrogen-rich foods (like soy), many women do not. While a healthy lifestyle - regular exercise, abundant fruits and veggies, good stress management - can sometimes also help these symptoms.

As women, we are all different. For some, the plant estrogens replace enough of our body's estrogen to help improve those symptoms. So, what if this is not helpful? A visit to your doctor is a must. While there is continuing debate about hormone replacement therapy -- at least for short term use to relieve symptoms -- only a conversation with your doctor can help you identify the best path for you. Everyone is different, and one size does not fit all when it comes to treating menopausal symptoms.

Another effective strategy for some women is the antidepressant, Effexor. While the exact mechanism is unknown, there seems to be solid evidence that this medication can help.

Bottom line: If plant estrogen-rich foods don't help, prescription medications might. Check with your doctor!

Other thoughts? Leave a comment below!

Obesity Rates Continue to Climb

I just read a scary—but not surprising—article in the scientific journal Obesity about the continuing rise in body weight in the United States. By the year 2030, it's estimated that roughly 86% of Americans will be overweight or obese. These predictions come from large-scale studies extending the pattern of the current trend towards the future. In two words: weight creep.

You don't have to be a geneticist to see that this is not a "genetic problem"—a doubling of the obesity rate in a generation is an immediate response to life in the U.S.: Cheap, plentiful food and lack of exercise. While biology and genetics DO play a role in weight regulation, weight control truly is a mixture of behavior and biology.

For whatever the reason (and there are many), people in our country continue to eat more and move less. It's a matter of calories in and calories out. The direct result of this is weight gain.

My approach to weight control is slow and steady change. It's much harder to make small changes and keep them up over time. In the U.S., we like to take the "all or nothing" approach to weight loss. This "on-off" approach continues to fail, and we need to identify better ways in our communities to sustain small lifestyle change over time.

We can fight back. While lifestyle change is a challenge, we can reverse this disturbing trend. What ideas do you have to halt the rise in obesity in the next 20 years?

Is There a "Laziness" Gene?

A recent study in mice showed that the ability and/or preference to exercise might be related to a particular genetic marker. Could it be that our genes contribute to our motivation to exercise?

Watch the segment from TODAY

This study looked at a number of different strains of mice, and found that there was a lot of variation in how much the mice ran in their running-wheels. Some mice ran a lot (as much as 40 miles a day in human terms) and some mice ran a little (around 3-4 miles a day). The scientist running the study also measured a biological genetic marker, that was notably different among the various groups of mice.

While the idea of a "laziness gene" sounds appealing, it's not time to lay on the couch and blame your genes for your inactivity! Here's why:

• most biological activities, including eating, mood, and sexual activity, have both a biological and a behavioral component (in this study, the author's attributed about half of the running to genetic tendencies) - it's a matter of moderating these factors in a healthy lifestyle.


• this is a preliminary study in mice - which might not even pan out in humans.


• even if there is a genetic connection, it is only a predisposition, and can be overcome.

So, what do you think about the idea of an "exercise gene"?

How do you fight back when you don't feel lilke moving? Post a note and share your thoughts!

5 Favorite Summer Foods

I love the taste and variety of foods we eat during the summer, and that's the topic of my latest Today Show segment. I'd like to share some of my favorite summer foods, what I like about them, and some "beneath the headline" information you might want to know.

Watch the segment from TODAY 1. WATERMELON

Why it's great: Watermelon is a fruit that even most of the self-described “fruit haters” will eat. Many think of it as the perfect summertime fruit, and it's in season right now. Packed with nutrients, and very low in calories, one cup has only 40 calories (yes, it is mostly water!). Watermelon is full of vitamin C (25% of daily requirement), B vitamins (25% of B1 and B6) and vitamin A (10% of daily), plus the minerals potassium and magnesium. Watermelon is rich in the “phytochemical” (value-added plant compounds found in fruits/veggies that are health promoting – they are not vitamins or minerals) called lycopene. Lycopene is found in pink/red fruits – most of us know it from tomatoes, but it’s abundant in deep red watermelon, too.

What to watch out for: Many people complain that when buying a whole watermelon you never know what you’re going to get. It’s not sweet or full of flavor, and they’re always disappointed. The best bet is staying away from the seedless variety. While it’s convenient and saves time for the person cutting up the melon, or using the flesh for a number of recipes, it has a lot less flavor. Seedless watermelons have been cultivated to have only some small white soft seeds, and no big black “pits” and are nearly twice the price (or more) of regular watermelons. They also lose a LOT of sweetness and flavor. I’m always telling people who complain that “watermelon doesn’t taste like it use to” to buy the watermelon with seeds for great nutrient density and flavor.


2. CORN

Why it's great: Is there anything better than sweet summer corn? Locally grown, when it’s richest in nutrients, it’s available in several varieties (all yellow, all white, mixed yellow and white). A whole corn on the cob is full of nutrients and fiber and, in contrast to diet-rumors, is low in calories. While corn is a starchy vegetable, it’s only about 100 calories in a whole ear. Plus, it’s got about 20% of your fiber for the day (5 grams) and is rich in the B vitamins folate (20%) and thiamine (vitamin B1). It’s also rich in the phytochemical group called “carotenoids” (found in yellow/orange veggies) – this one is called “beta-xanthine." Plus, it is “gluten-free” – not a wheat product, so everyone can enjoy.

What to watch out for: Corn is a carrier for butter and salt. So, a 100 calorie perfect veggie can turn into a 300 calorie artery-clogging, blood pressure-raising nightmare. Steaming for just 3-4 minutes brings out the natural sweetness and crunchiness of corn. Learn to enjoy nature’s perfect side-dish: the mixed kernels are often known as “butter and sugar” corn – no need to add anything else to it.

Corn on the cob is a major dental challenge for so many. Whether it’s braces, crowns, veneers, dentures, or just those annoying kernels stuck everywhere after eating, it’s a real deterrent for many. Don’t miss out – it’s worth cutting those kernels off the cob – with a knife, or a kitchen tool that does it in one motion. While corn is in season (and locally available and nutrient rich) it’s well worth using in a variety of dishes – and not only as a side dish – but in salads, and other ways.

Trans Fat or Bust!

Let me get this straight, if I read all the amazing reports.....remove trans fat from the food supply, and obesity, diabetes, high cholesterol, and a host of other ailments will all magically disappear. The real story is a little more complicated - but not by much!. While getting rid of trans fat is a health plus, it's only part of the story.

Unless you cut down ALL sources of fat, you won't be saving calories, losing weight, or improving your health much at all. In our country, we make the mistake of selecting the information we want to use, and ignoring the rest. In fact, if we cut down on our daily total fat intake, the kinds of fat we consume would be less of an issue.

For trans fat, what is the substitute? Butter in baked goods? Or, olive oil to fry your chicken instead of shortening?
Until we decide to cut down ALL sources of fat in our diets to promote better health, we're still fooling ourselves.

It's easy to cut out trans fat from the diet, but really hard to cut fat out of the diet (we can always substitute a heart healthy fat!). Yes, it's a plus to limit trans fat in the food supply - to help support better food choices - but that is only one health factor that doesn't replace other healthful habits.

I remember doing a Today Show segment a couple of years ago, when this first became a priority in the world of nutrition. While there are some trans fats present in foods naturally (like beef), most of it is found in processed cakes, cookies, and pastries, as well as restaurant fried foods (from fish, to potatoes to onion rings). In this short time, many restaurants and food producers have voluntarily replaced trans fat in their food products. A great thing for consumers - especially those consuming fast foods!