CURB FAT WITH CURRY

Yellow Spice Also Protects Liver, Brain, Skin

Here's a way to spice up your diet while keeping trim and boosting health: add curry. Or more specifically, turmeric (most curries' main ingredient) which contains a compound called curcumin, shown to curb weight gain in animal studies. Tufts researchers looked at weight gain among rats fed a high-fat diet -- with or without curcumin. Compared to the control group, the curcumin-fed rats gained 17% less weight than those on the simple high-fat diet after four months.

The takeaway is not that curcumin provides a license to splurge -- the fat-plus-curcumin rats still ended up 8% heavier, while the fat-without-curcumin rats ended up 25% heavier. But the findings do suggest that the spice dramatically inhibits weight gain, possibly by inhibiting the vascular network needed to grow fat deposits. Though human studies are needed to confirm these results, there are plenty of other reasons to increase curry intake, including reduced risk of Alzheimer's, alcoholic liver disease, cystic fibrosis and melanoma.

Try our Featured Superfood Recipe -- "Spicy 'n' Light Shrimp Curry" -- to get these health benefits.

OBESE, IN-FLIGHT

Oversized Passengers Prompt New Policies

During the summer travel season you expect long lines, flight delays, crying babies -- but what about having to "share" your seat because your obese neighbor needs more room? United Airlines received 700 complaints last year from passengers who felt squeezed by the oversized passenger sitting next to them. And what of the comfort of the obese fliers themselves, who get shoehorned into 17-inch economy-size seats that are much too small for them?

Such questions have prompted policy changes among major air carriers, including United Airlines, which will provide obese passengers with an extra seat -- if available -- at no extra charge. When flights are full, obese passengers (those who cannot lower their arm rest, or buckle up even with a seat belt extension) will be bumped to the next flight, and required to purchase the additional seat they require.

Is this fair? Voice your opinion in our Dole Poll. Airlines already have policies governing the size of carry-on bags, so that everyone's luggage can be accommodated. Some passengers feel a similar approach is needed with regard to seat space -- so that they aren't required to sacrifice part of their seat, even though they've paid the same ticket price as the neighbor who's consuming more space. Another consideration is how rising obesity rates have impacted air carrier fuel needs, eventually translating into higher ticket prices for everyone.

For diet and fitness tips that can make long flights more bearable, click here.

MURDOCK BLOGS

Dole Food Owner on Huffington Post

The chairman and owner of Dole Food Company is known as a philanthropic leader, successful businessman and an occasional guest on shows like Oprah and Martha Stewart. Now the 86-year-young powerhouse has added another credential to the list: blogger.

That's right. David H. Murdock recently posted his "Recipe for Longevity: 33 of the Healthiest Foods on Earth" on the Huffington Post, a news and opinion website run by his friend Arianna Huffington. A first-time blogger, Murdock's post was the most popular of the week, generating nearly 400 reader comments and garnering coverage in other online news outlets. While Murdock and Huffington part company on politics, they both agree on the importance of proper nutrition. That's why the fish-vegetarian agreed to post again -- this time on "The 'Nut' in Nutrition," proving that his interests and insights go far beyond the products his company sells (Dole is the world's largest grower of fruit and vegetables).

Join in the conversation and post your comments on both of Murdock's blogs. Over 5,000 Huffington Post visitors have already signed up for the Dole Nutrition News -- let's "share the health" with the rest of the readers.

LYCOPENE BONE BOOSTER

Eat More Tomatoes, Watermelon, Guava

Want to build stronger bones? Then eat more tomatoes, watermelon, guava and red grapefruit. All contain lycopene, the red-pigmented antioxidant whose long list of benefits include heart health and protection against various cancers. The latest evidence points to a lower osteoporosis risk.

Tufts researchers compared dietary intake data with measurements of bone mineral density (BMD) among 600+ elderly volunteers over the course of four years. Among various antioxidant carotenoids tested (e.g., beta-carotene, lutein, etc.), lycopene appeared to confer the biggest bone-boosting benefit. Women in the top third of lycopene intake enjoyed 66% less bone loss than those with lower intakes. While men did not share this association, lycopene offers them other gender-specific benefits, such as a 28% lower risk of prostate cancer.

Beyond red-hued produce, other research has found that doubling fruit and vegetable intake bolstered bone strength among both male and female adolescents. In particular, prebiotic Superfoods like bananas, asparagus, leeks, onions, garlic and artichokes support bone health by enhancing calcium absorption. Also, try top sources of vitamin K -- leafy greens, celery, broccoli, cabbage -- to reduce fracture risk. Fruit and vegetables also help you avoid excess fat mass, which has been linked to lower bone mineral density. Learn more by checking out our “10 Dietary Habits for Better Bone Health” at www.dolenutrition.com.

HOT DOG DANGERS

Processed Meat & Stomach Cancer Risk

It's nearly the 4th of July and barbecue season is upon us. But given the research linking processed meat and stomach cancer, you may want to try expanding your grilling menu beyond hot dogs to include fish, veggies and even fruit. Swedish researchers evaluated 9 studies involving 4,704 people over forty years and found that regular indulgence in deli products (e.g., ham, bacon, franks, sausage) posed an "unequivocal" cancer risk.

As little as one small hot dog or four pieces of bacon a day translates to up to a 38% increased likelihood in developing stomach cancer, which is responsible for one in ten cancer deaths. The study, published in the Journal of the National Cancer Institute, echoes earlier research which linked regular consumption of cured meat products to a 67% increase of pancreatic cancer. Some experts point to the fact that processed meats are loaded in salt -- excess amounts of which have been linked to stomach cancer. Others point to carcinogenic compounds used in processed meat preparation -- similar to those produced by grilling.

Frequent red meat consumption increases your risk of lung and colorectal cancer, as well as the risk of inflammatory arthritis and women's risk of endometriosis. By contrast, increasing your fruit and vegetable intake will help provide protection against various cancers -- and obesity, which in itself is linked to nine types of cancer. So why not try grilling asparagus, mushrooms, zucchini and eggplant tossed in olive oil, or for a sweet treat, pineapple (brushed with honey and lime juice) or even bananas in the peel.

EGGPLANT VS. BLOOD SUGAR

Veggies Help Manage Type 2 Diabetes

Add eggplant to your anti-diabetes arsenal to help keep blood sugar levels under control. Often brought on by excess weight, diabetes undermines insulin production, sending blood sugar soaring. This can triple levels of free radicals -- unstable molecules which can wreak havoc on healthy cells -- contributing to a variety of diabetic woes, ranging from kidney failure to heart disease and blindness. So how can eggplant help?

A study from the University of Massachusetts found that extracts from several eggplant varieties -- purple, white and graffiti -- inhibited an enzyme that converts starch to blood sugar. The eggplant compounds restrained the glucose-releasing enzyme by as much as 60%, and the effect correlated with antioxidant activity, which also helps squelch blood sugar-generated free radicals. Other ways to help manage -- or even avoid -- diabetes:

• Avoid selenium supplements which might increase your risk of developing diabetes by 50%.
• Get enough vitamin D from sunlight and Dole Portobello Mushrooms.
• Eat plenty of spinach, cabbage and celery, top sources of vitamin K, which is linked to lower blood glucose levels.
• Bring on the broccoli, whose indirect antioxidants help undo diabetic damage.

Bonus: Japanese researchers found a powerful antioxidant in eggplant peels that could help halt cancer proliferation. The antioxidant nasunin blocks the formation of blood vessels that feed malignant tumors.

RATIONING RATIONALE

Controlling Kids' Diet Won't Make Them Fat

Many people think that parental efforts to control what kids eat are bound to backfire. But new research suggests that moms who meddle in mealtime choices may actually succeed in limiting kids' unhealthy weight gain -- and in any case such rationing does not cause childhood obesity.

Looking at a group of 789 kids, researchers from Brown Medical School compared changes in Body Mass Index from ages 4 to 9 with a rating of how "restrictive" kids' mothers were with regard to what kids were allowed to eat. Turns out that kids with controlling moms were not at increased risk of gaining more weight. In fact, boys (but not girls) whose mothers monitored food choices were much less likely to exceed normal weight gain. Another interesting gender difference: Mothers were 72% more likely to increase control over food choices when girls (but not boys) gained excess weight from ages 4 to 7.

The take-home message is that if you think your child is gaining more weight than she or he should, then it's healthy to be concerned and to try to limit your child's calorie intake. Far too many parents are in denial about their children's weight problems and research shows that parents with the least concern about their kids' weight tend to have the fattest children. And while it's tempting to dismiss youthful pounds as cute "baby fat," an obese adolescent has a 70% chance of being an obese adult, and courts associated health risks, ranging from heart disease to diabetes and cancer.

Help educate your children about the importance of nutrition and physical activity by visiting dolesuperkids.com, which offers music downloads, videos and online games that make healthy learning fun.