12.19.2011

The benefits of cranberries


At most Thanksgiving and Christmas dinner celebrations in North America a golden roasted turkey is usually front and centre at the meal. But there’s a more humble food on the table that deserves some attention –  and it’s not the stuffing.
It turns out cranberries, as tart as they are, may be just what the doctor ordered. While vitamin C and fibre play a role in cranberry's health benefits, it's the fruit’s phytonutrients that has gotten the attention of researchers. 
Centuries ago, indigenous people knew cranberry had something medicinal to offer and began using the fruit for urinary tract infections (UTIs). Today we know that this folklore remedy had some merit. While there isn’t a lot of scientific evidence that supports using cranberry in treating existing UTIs, research findings have revealed that cranberry juice and cranberry supplements help prevent a bacterial invasion of our water works.
Modern research is trying to help us understand the exact mechanism in which cranberry prevents UTIs. Theories have been floating around for years that suggest cranberry’s effectiveness is due to its ability to acidify the urine but this has never been proven.
“Current theories [regarding cranberry and the prevention of UTIs] relate to the presence of naturally-occurring substances in cranberry, which enter the urine and prevent bacteria from binding to the lining of the urinary tract. Attachment of bacteria, such as E. coli, to the lining of the urinary tract is one of the hallmarks that results in an actual infection of the bladder muscle”, says Dr. Lynn Stothers, an associate professor of urology at the University of British Columbia. 
Stothers, who is also the director of research at UBC’s Bladder Care Centre, received a $1 million U.S. grant from the National Institutes of Health (NIH) to investigate the effects of cranberry products in women with recurrent UTIs. 
Although cranberry products are commonly taken to prevent UTIs, an optimally effective dose of juice or supplements hasn’t been established and the chemicals responsible for the UTI-preventing properties in cranberry have yet to be conclusively identified.
The NIH-funded study will determine the minimum dose of cranberry products necessary to prevent UTIs and whether plant pigments called proanthocyanidins influence the UTI-preventing properties of cranberry. 
Aside from preventing UTIs, the anti-adhesion effect of cranberry may positively influence other harmful bacteria in our bodies. Promising areas of research include the prevention of  H. pylori infection and periodontal gum disease. H. pylori is the culprit behind most gastric ulcers; cranberry products may decrease the likelihood of this bacteria infecting the stomach lining.
The incidence of periodontal gum disease and dental cavities may also be reduced because cranberry could prevent bacteria from clinging to tooth enamel. 
Regularly consuming cranberry products may have far reaching implications if we develop fewer infections and use fewer antibiotics. Reducing our dependency on antibiotics could decrease the likelihood of creating antibiotic-resistant “super bugs”. And that’s a positive health consequence none of us should ignore. 

12.04.2011

The profound benefits of eating together


“The table is a meeting place, a gathering ground, the source of sustenance and nourishment, festivity, safety and satisfaction.”  
This quote belongs to the late Laurie Colwin, an American food writer who clearly understood the good inherent in people sitting down together for a meal. 
While all of us can attain these benefits, it appears our children reap even more rewards.
Internationally, research has demonstrated that kids who frequently eat with at least one family member do better physically, socially and academically. They have higher intakes of vegetables, fruit and milk products - foods that are often deficient in the Canadian diet. Their chances of developing an eating disorder or being overweight, not to mention obese, may be reduced.
Adolescents who often participate in family meals have lower rates of cigarette smoking, alcohol and marijuana use, and attempted suicide.
Several large-scale surveys have shown an association between frequent family meals and better school performance, whether we’re looking at school marks or standardized test scores. 
Overall, children and teens who regularly eat with their families are more socially adjusted individuals.
But families face numerous obstacles when trying to gather for a meal. They often feel pressed for time: children’s extra-curricular activities coupled with the work demands of parents can create extremely tight schedules. 
Other possible barriers include a lack of food preparation skills. Or the difficulties of planning and cooking meals for family members who don’t eat the same food.
Then there’s the challenge of the ubiquitous television and computer: family meals are next to impossible when certain members would rather eat while watching their favourite TV program or surfing the internet. 
Given these realities, it’s little wonder that statistics show as many as one-quarter to one-third of Canadian families seldom or never eat a meal together. However, a unique provincial project has been created to support us in coming together more often to prepare and share meals. The initiative, called Better Together, is the brainchild of B.C. Dairy Foundation and the B.C. Ministry of Healthy Living and Sports.
“Canadians already value eating together but are struggling to do it. Telling them to eat together is just adding more pressure. That’s how we came to call our initiative Better Together,” says Sydney Massey, a registered dietitian and director of nutrition education for B.C. Dairy Foundation, which leads the project. “It’s about the benefits families experience as they take baby steps towards having more meals together. By focusing on the advantages, we avoid the guilt people may feel when they hear ‘eat together’.”
The team behind Better Together is well aware that our society’s definition of ‘family’ has changed considerably over the past few decades; many of us don’t fit the stereotypical image of the two-parent, two-child middle class family that’s usually portrayed in the media. 
“This stereotype really doesn’t help communicate the message that there are benefits for all sorts of family groupings. It can be a family meal when it only involves two people,” says Massey.
A precocious 10-year-old recently explained to me that families are like snowflakes: no two look alike; they’re all so different. She’s right.
It doesn’t matter exactly who or how many persons comprise our family, mealtimes are an opportunity to disconnect from the outside world and reconnect with each other.
The Better Together project provides a number of tools and resources to help us do so. Their website, right here , allows for easy access to things like kid-friendly recipes, ideas for coping with picky eaters and simple tips for planning meals, grocery shopping and cooking together.