Stanford Produce Stand News

In the October issue of Prevention magazine, my Grocery Guru column is all about one of my very favorite foods: tortillas! They date as far back as 3000 BC and they’re growing in popularity today. In fact, they’re one of the fastest growing products in the supermarket. I’ve always been a fan of Mexican food but after I met my husband Jack (a Texan), corn tortillas became a definite staple in my diet. From a nutritionists point-of-view, here’s what so great about them:Corn tortillas count as a whole grain. Whole corn is a powerhouse member of the whole grain family. A recent study found that corn has almost twice the antioxidant activity of apples!Taco-sized tortillas are quick calorie cutters. Using two 6-inch soft yellow corn tortillas instead of the same sized flour version saves 110 calories and adds an extra gram of fiber to your daily intake. That’s nothing to sneeze at since shaving off 110 calories a day can mean losing (or not gaining) 10 pounds in a year’s time. They can be made from a variety of whole grains.Great choices for wraps and tortillas include corn as well as multigrain (mixtures of whole wheat, rye, barley and oats), brown rice, hemp and teff (a whole grain staple in Ethiopia that has a sour dough taste and provides over twice the iron and twenty times the calcium of other grains). Variety is key because the nutrients and antioxidants in each type of whole grain differ. For example, corn is rich in lutein and zeaxanthin, known to protect vision, while polyphenols in brown rice have promising anticancer properties.  They’re extremely versatile.I typically fill corn tortillas with black or pinto beans, lots of veggies and sliced avocado or guacamole, but I use them for sweet treats too. The flavor of corn blends well with just about everything, so I also like to spread mini corn tortillas with nut butter (cashew, peanut or almond) and fill them with fruit. I also make chocolate “pizzas” with cinnamon dusted whole grain flour tortillas, melted dark chocolate, colorful sliced fruit and slivered almonds. Yum!!!  For more info about wraps and tortillas, including some common “wrap traps” (hint: notice I didn't recommend spinach tortillas) check out my column here.Tomorrow I’m off to the nutrition conference I mentioned last week (I’m so excited). I’ll try to post some blogs from the conference if I can. Otherwise, I’ll be back the week of September 15th. Take care and be well!Cynthia 

I’ve blogged about the link between nutrition and immunity before and now there’s even more research to support amazing power of plant foods. A new study published by The American Physiological Society found that the antioxidant quercetin (a relative of resveratrol found in grapes) may be a major flu fighter!Previous research found that quercetin has antiviral properties. In this study, scientists put four groups of mice to the test. Two groups were required to run on little treadmills to fatigue to mimic short bursts of stressful exercise. One group of runners received quercetin. The other two groups of mice didn’t exercise and only one of these groups received quercetin. All four, however, were exposed to a common flu virus.Here’s what happened: The running mice were more susceptibile to the flu - 91% came down with the virus compared to 63% of the non-runners. The running mice developed flu symptoms much sooner; in fact almost twice as quickly, about 7 days compared to 12.But quercetin proved to be very effective, essentially cancelling out the stress caused by running. The running mice given the antioxidant had about the same flu rates as those not required to exercise. Quercetin was also protective in the mice that didn’t run.This was an animal study, but it’s a good bet that quercetin could offer similar benefits for us humans too, fighting the effects of psychological and physical stress and helping us stay well.I would not recommend a quercetin supplement though. We just don’t know enough about how much to take, how often or how long or the potential side effects and interactions. Previous studies have shown that isolating antioxidants and taking them in concentrated pill form doesn’t offer the same protection as getting them from a variety of foods and may even lead to serious risks. Fortunately, there are plenty of delicious foods chock full of this natural bodyguard. Here’s the list: ApplesBlueberriesBroccoli Cactus pearCapersCherriesCitrus fruitsCranberriesDark green leafy veggiesRaspberriesRed grapesRed onionsTea (black, oolong, green)We’re all under stress of some kind or another but if you’re feeling particularly run down, try making room for at least three of these foods each day, aiming for three different colors (i.e. green tea, cherries and red onion).   P.S. Previous studies have also pointed to quercetin’s anti-inflammatory power, ability to fight tumors and link to healthier lungs! Isn't food amazing?!

Watching TV may increase noshing, not only during your favorite shows but afterwards too! Here’s what a new UK study found:Two groups of people were given a 400 calorie lunch; one during a TV show, the other without.  Later that day, all the participants were given cookies and asked to recall lunch and rate the vividness of their memory of the meal. TV watchers ate significantly more post-lunch cookies and their lunch memories were much more fuzzy. Makes perfect sense right? Television is very distracting. It is hard to pay attention to both food and TV at the same time. If you’re not aware of what you’re eating, it’s much more difficult to feel full or satisfied. And a lack of one or both can lead to more mindless munching.     This isn’t the first we’ve heard about TV and calories. A previous study looked at the TV and eating habits of over 9,000 U.S. adults. Those who watched more than two hours per day were more likely to be overweight or obese (both males and females) across all socio-economic and demographic groups. The study confirmed that the 2 hour plus group ate significantly more calories, fat and added sugars than those who were plugged in for less than one hour.Did you know that research has also found that your metabolic rate is lower while watching TV than when just sitting quietly, doing nothing? There’s just not much good news about TV, but I chose this topic because I’m a self-confessed TV junkie! TV is a definite escape for me. I TiVo a number of shows and look forward to new seasons of my favorite programs. But, because I know that TV can be a calorie trap, I do have three basic ground rules:I do something while watching TV (fold laundry, organize, sew buttons, etc.).I don’t eat snacks unless I’ve pre-determined the portion. I might enjoy a pint of blueberries or bowl of organic popcorn, but before flicking on the tube, I’ve already decided what and how much to eat and how it fits into my calorie budget (in other words, no eating chips right out of a bag that contains 10 servings). I don’t watch TV until after I’ve exercised. Some Saturdays, there’s nothing I want to do more than lounge in bed all day watching a What Not to Wear marathon. But, I leave the remote control in its place until I’ve gone to the gym or run errands (which as a New Yorker always entails walking several miles). Sometimes I wish I could say I’m one of those people who doesn’t own a TV but the truth is, I really don’t want to live without it. So, I find a way to enjoy it while maintaining a healthy balance. In my book, that’s what life is all about!How do you feel about TV? Have you cut back or set up rules of your own? Is TV a barrier for your health-related goals? Please share!  

I don’t have a huge sweet tooth, but I definitely couldn’t survive without dark chocolate. There’s just no substitute for its flavor and melt-in-your-mouth texture, but there doesn’t have to be because it’s so darn good for you! Aside from being packed with antioxidants, dark chocolate contains natural substances that relax blood vessels, opening up blood flow and lowering blood pressure.  And here’s something you may not know about this heavenly treat (it’s why I included it in the Flat Belly Diet): when you look at the nutrition facts panel on a bar of dark chocolate, you’ll see a lot of saturated fat (typically 8-9 g per serving) but not all saturated fat is created equal. The type in dark chocolate is called stearic acid and a large percentage of it gets converted into oleic acid, a monounsaturated fat or MUFA (moo-fah). MUFAs are the healthy fats that form the cornerstone of every Flat Belly Diet meal.      This past weekend I was cooking for my friend who is healing from surgery. I made lots of immune boosting dishes including a few chocolaty ones. Here’s the recipe for one of my favorite creations:½ bag dark chocolate chipsAbout 2 Tbsp boiling water2 Tbsp fresh grated ginger¼ cup unsweetened (or 100% fruit juice sweetened) dried cherriesAbout 1 cup whole oatsTo be honest, I don’t really measure the ingredients so those are estimates, but here’s how I make them: 1)    Pour the chocolate chips in a medium bowl.  Add a little bit of hot water (about 1 Tbsp at first) and stir to melt the chocolate. Add a little more as needed (you can melt in a double boiler too but I don’t have one and the water helps thin the chocolate a bit). 2)    Stir in the ginger and cherries and add the oats a little at a time until the mixture is thick enough to hold together (putting it in the fridge for about 5 minutes can help). 3)    Spoon one dollop at a time into your palm, roll each up into a ball and place on wax paper. 4)    Once all the little blobs are formed, transfer them to a dish and store them in the fridge.  I’ve changed up this recipe in lots of ways, but I always use ginger. Instead of cherries I’ve used minced dried apricots, chopped figs, raisins and even dried mulberries. I’ve also made them with a crushed whole grain cereal (like Barbara's Bakery 100% Natural Shredded Cereal Multigrain Spoonfuls) but I prefer oats. And I’ve added just about every type of nut or seed - slivered almonds, chopped walnuts, crushed macadamia nuts, pumpkin seeds, pistachios…..yum!If you give them a try please let me know what you think. I’d love to hear about your favorite combinations. Have a wonderful and safe holiday weekend! 

I adamantly believe in the power of nutrition! Every day, more and more studies confirm just how effective food is for not only preventing disease but also fighting it! Here’s an amazing example: Researchers at Ohio State University conducted experiments on groups of rats. Some rats were injected with a chemical that causes cancer (the same kind found in fried bacon, cured meats, tobacco products, and certain industrial compounds). One group of rats exposed to the carcinogen nibbled away at a regular diet. In the second group, 5% of the rats’ diets consisted of black raspberries, and a third received 10%. Some of the rats were fed the fruit before receiving the cancer-causing agent and others afterward. Among the rats fed 5 and 10% black raspberries both before and after exposure, the number of tumors was reduced by 39 and 49 percent respectively. The berries also prevented cancer in rats fed black raspberries only after exposure. By the 15th week of the study, the 5 and 10 percenters were able to reduce both tumor occurrence and size. By week 25, the berry-rich diet resulted in 60% fewer tumors and tumors that were 40% smaller.By week 35, the rats fed 5% berries had the best outcomes. This may be because the smaller amount of berries provided a level of antioxidants that was “just right” for fighting cancer. Previous studies have found that too high concentrations aren’t as effective and may even be dangerous. That’s why getting antioxidants from a wide variety of food vs. concentrated supplements is crucial. In addition, too much of one type of food means less of another and more studies are finding that a smaller amounts of a broader spectrum of nutrients is much more powerful that high doses of fewer types (I’ve blogged about this before). In other words, loading up on too many berries squeezes out room for protective watermelon or apples, so their nutrients don’t show up for work, resulting in less protection. Bottom line: you may not be able to prevent your genetic predisposition to cancer or control your exposure to every cancer-causing substance, but there is whole a lot you can do to boost your defenses. I just finished reading one of the best books I’ve ever come across on this topic, Anti-Cancer, a New Way of Life by David Servan-Schreiber, MD, PhD, a physician diagnosed with brain cancer. Prevention magazine just published an excerpt of this book. If you or anyone you know has been diagnosed with cancer, I urge you to order it today, but I actually think every adult should read this book. The theories apply to not only cancer, but also every major disease, including heart disease, stroke and type 2 diabetes. Click here to watch a video of Dr. Servan-Schreiber talking about how food, activity and attitude can create an anti-cancer (or anti-disease) biology in the body.   So, what are your thoughts on the potency of black raspberries? Do you believe in the power of natural foods as much as I do? Please share! 

Isaac Zamora's mother begged him to get help when he was released from jail a month ago.

Remember that old adage, "You can never be too thin or too rich"?

"Californication" star David Duchovny made headlines for voluntarily entering rehab last week. But it wasn't for drugs or alcohol. It was for another dependency, one that affects millions of Americans but is seldom discussed: sex addiction.

A House committee investigating the safety and effectiveness of the popular cholesterol drug Vytorin and one of its components is turning up the heat on the drug's makers.

U.S. scientists have mapped the cascade of genetic changes that turn normal cells in the brain and pancreas into two of the most lethal cancers. The result points to a new approach for fighting tumors and maybe even catching them sooner.

Scientists have mapped the cascade of genetic changes that turn normal cells in the brain and pancreas into two of the most lethal cancers

The Measles-Mumps-Rubella (MMR) vaccine causes neither autism nor gastrointestinal disorders, a study reported Wednesday, disputing a theory that has persisted for a decade.

The Food and Drug Administration ordered stronger warnings Thursday on four medications widely used to treat rheumatoid arthritis and other serious illnesses, saying they can raise the risk of possibly fatal fungal infections.

The Food and Drug Administration ordered stronger warnings Thursday on four medications widely used to treat rheumatoid arthritis and other serious illnesses, saying they can raise the risk of possibly fatal fungal infections.

A radioactive tracer that "lights up" cancer hiding inside dense breasts showed promise in its first big test against mammograms, revealing more tumors and giving fewer false alarms

The revelation that Bristol Palin, the 17-year-old daughter of GOP vice presidential candidate Sarah Palin, is five months pregnant puts teen pregnancy squarely in the spotlight again this summer.

It didn't take Republicans long -- and even some Democrats -- to try to dissuade the media from focusing on the news that Alaska Gov. Sarah Palin's 17-year-old daughter is five months pregnant and plans on marrying the father.

Bristol Palin, the 17-year-old daughter of Alaska Gov. Sarah Palin, became the center of the media spotlight this week after her pregnancy was revealed.

Fish oil supplements may work slightly better than a popular cholesterol-reducing drug to help patients with chronic heart failure, according to new research released Sunday.

When actor David Duchovny made headlines for voluntarily entering rehab for sex addiction, fans of the "X-Files" star were left wondering: How can someone become addicted to sex?