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Q: Can you offer some
healthy ideas for a potluck supper?
A: Since potlucks can end up full of less-than-nutritious
casseroles, consider bringing additions to balance them out:
vegetables and fruit dishes. Try a salad that includes other
vegetables in addition to some leafy greens, perhaps with a sprinkle
of toasted nuts or dried fruit; toss it with a modest amount
of olive oil and vinegar or reduced-fat dressing just before
serving. Or make some oven-roasted vegetables in advance, being
careful not to overcook them so you can reheat for the potluck.
Alternatively, you could bring fruit salad made from a variety
of seasonal fruits, topped with a bit of cinnamon, ginger or
mint for extra flavor. Another approach is to try a healthier
version of some classic main dishes. For example, make meatless
lasagna with reduced-fat cheese and include lots of added vegetables.
Most casseroles can be made healthier by using less added fat,
lower fat dairy products and substituting poultry, lean meat
or beans for high-fat meats. In addition, making vegetables the
largest part of the dish helps dilute the calories significantly. |
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Q: Is the anti-cancer
compound curcumin found in both turmeric and curry powder?
A:
Technically, yes, but turmeric is a more concentrated source.
Curcumin is the yellow pigment found in the ground spice called
turmeric. Although curcumin content will vary from one batch
of the spice to another, the curcumin content of curry powder
is much more variable, since curry powder is not just one spice,
but a mixture of turmeric, cumin, fenugreek and other spices.
Emerging research suggests that curcumin may affect the activity
of genes and proteins that control cell growth and cancer development,
including the ability to stimulate cancer cell self-destruction.
We still need to learn more about how well the body absorbs curcumin
from food and what amounts provide optimal effects. Meanwhile,
since turmeric provides flavor and color, some experts suggest
adding a little extra turmeric when cooking, even if you start
with a commercial curry powder as your base.
Q: What is the best
indicator of whether I’ve gained too much weight: body mass
index or waist measurement?
A:
Body mass index (BMI) and waist size both provide important information.
BMI gives a picture of overall body fatness. Although its formula
doesn’t work well for athletes who’ve developed a lot
of lean muscle weight or for the elderly, it offers most adults
a reasonable picture. Waist size tells us about more specifically
about abdominal fat, which seems to be most active in promoting
inflammation throughout the body – a condition that raises
multiple health risks. But your question hints at problems with
a third indicator: adult weight gain. According to the American
Institute for Cancer Research second expert report, increases
in body weight during adulthood better reflect fat accumulation
than weight itself. The report found that adult weight gain is
probably a cause of postmenopausal breast cancer and, as research
expands, we may see it linked to other cancers as well. |
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