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Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

Quick Studies - dairy, carrots and magnesium

Marni Sumbal

YIPPEE. Just received the 2012 April issue of Nutrition Action Healthletter.

I wanted to share some quick studies with you.....

Dairy and prostate cancer
It looks like men who have been diagnosed with localized prostate cancer needn't worry that dairy foods may make their cancer spread, as some studies had suggested.
For 8 years, researchers tracked nearly 4000 men who had been diagnosed with localized prostate cancer. Those who reported eating the most milk, cheese, cream or other dairy foods were no more likely to die or be diagnosed with metastatic cancer than those who ate the least dairy.
The only linke: men who drank the most whole milk had an increased risk that their cancer would spread, while those who consumed the most low-fat dairy had reduced risk. However, it's possible that something else about people who drink whole milk or eat low-fat dairy explain their risk.
What to do: If you've been diagnosed with localized prostate cancer, you needn't avoid dairy foods. But it's worth drinking low-fat or fat-free instead of whole milk to protect your heart, whether or not it affects your risk of dying of prostate cancer.

Breast Cancer and Carrots
Eating carotenoid-rich dark green or deep orange fruits and veggies may lower the risk of some breast cancers, says a new study.
Researchers pooled data on 1,028,438 women who participated in 18 studies for up to 26 years. Those who consumed more alpha-carotene, beta-carotene, or lutein had about a 13% lower risk of breast tumors that don't respond to estrogen, which are called estrogen receptor-negative cancers.
Carotenoids weren't linked to the more common estrogen receptor-positive tumors.
"we are excited about the findings because there are so few ways to prevent or treat estrogen receptor-negative breast cancer, and it tends to have a poor survival," says senior author Stephanie Smith-Warner or Harvard School of Public Health.
What to do: Eat spinach, broccoli, canteloupe, carrots, apricots or other dark green or orange fruits and veggies that you enjoy. Though these kinds of studies can't prove that carotenoids help prevent breast cancer, eating fruits and veggies may help lower your blood pressure, weight and risk of heart disease.

More Magnesium
More magnesium may mean a lower risk of stroke.
Researchers looked at seven studies that followed a total of roughly 240,000 people for 8-15 years. The risk of an ischemic stroke was 9% lower for each 100mg of magnesium the participants reported eating per day.
What to do: It's worth eating magnesium-rich foods even though it's too early to know if magnesium prevents strokes (or diabetes, as other evidence suggests).
Among the best sources: Leafy greens, beans, seafood, nuts, tofu, yogurt, and whole grains. Most daily multivitamin and mineral supplements have only about 50-100mg of magnesium. The recommended Dietary Allowance is 320mg for women and 420mg for men - over 30.

On the last page of the newsletter there was a recipe for roasted asparagus. I have received a few emails from blog readers, trying to make the perfect asparagus - not too mushy, not to chewy.
Here you go....

1) Toss 1 lb asparagus with 1 tsp canola oil. Roast in a 400 degree oven until lightly browned and tender, about 15 minutes.
2) Drizzle with 1 tsp of toasted sesame oil, 1 tsp of soy sauce and a squeeze of lemon.
3) Sprinkle with sesame seeds.
4) Serve hot or cold.