Less Stress with Omegas? 

Stress is everywhere! There is the stress of deadlines, commitments, the unknown... there is no way to escape it. Although stress can be mostly abstract, one measurable way to determine stress in the body is to measure blood cytokine levels. Cytokines, such as interleukin-6, are chemicals in the body that are produced when one is under psychological stress. High and chronic levels of these stress cytokines can be detrimental to health because they contribute to inflammation. While inflammation is a natural immune response that helps the body heal, it can also play a harmful role in a host of diseases ranging from arthritis to heart disease to cancer.

Omega-3 (n-3) polyunsaturated fatty acids (PUFAs), like the fats found in fish, have been known to reduce inflammation in the body. Researchers at Ohio State University wanted to see if supplementing a highly stressed group -medical students- with omega 3s would help decrease levels of stress and blood cytokines.

Sixty-eight, first- and second-year medical students were divided into two groups; half of the students received omega-3 supplements (2500mg) while the other half were given placebo pills. All students were interviewed six times during the twelve week study. At each visit, blood samples were drawn from the students, who also completed a battery of psychological surveys, intended to gauge their levels of stress, anxiety or depression.

The researchers found that, compared to controls, those students who received the omega-3 supplements showed a 14 percent decrease in the production of inflammation cytokine interleukin 6 and a 20 percent reduction in anxiety symptoms.

Bottom Line: While more research needs to be done to validate and replicate these data in other populations, it's still a good idea to follow the recommendation from the American Heart Association. The recommendation is to consume fish (particularly fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna which are high in omega-3 polyunsaturated fatty acids) at least two times per week.  Not a fish fan? Consider taking a fish oil supplement or choosing other foods with omega 3's.

Source: Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Brain, Behavior, and Immunity, 2011; DOI: 10.1016/j.bbi.2011.07.229

Sneaking in the Vegetables 

Sneaking vegetables into a picky kid's meal is a trick that has been used by parents for generations. Of course, the best bet is to offer a child a new food 12-15 times in the hopes that she develops a taste for spinach, carrots and cauliflower. However, in the meantime, there is evidence that sneaking is actually a pretty healthful habit.  

Researchers at Penn State found that preschool children consumed nearly twice as many vegetables and 11 percent fewer calories over the course of a day when pureed vegetables were added to the children's favorite foods.

In this study, the researchers served vegetable-enhanced entrées to 39 children between the ages of 3 and 6 on three separate days. They tested three familiar foods -- zucchini bread for breakfast, pasta with a tomato-based sauce for lunch and chicken noodle casserole for dinner. The team modified the standard recipes for these foods by adding a variety of puréed vegetables to reduce the calories in the entrées by 15 percent and 25 percent. As it turned out, the children ate the same weight of food regardless of the vegetable content of the entrées, but with the weight being made up of water and fiber-filled vegetables, calorie consumption was lower.

Bottom Line: Keep pushing those veggies in side dishes and snacks but enhancing kids' favorite meals with bulky vegetables is a great strategy for keeping your little ones healthy.

Source: Hidden vegetables: an effective strategy to reduce energy intake and increase vegetable intake in adults. American Journal of Clinical Nutrition, 2011; 93 (4): 756 DOI: 10.3945/ajcn.110.009332

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About Sensible Nutrition

Sensible Nutrition is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com.

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Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's  Performance Journal, has been quoted in Family Circle, Muscle & Fitness, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56, Channel 5, New England Cable News and several radio stations.

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