Dress up fresh fruit for healthy start to new year
Q. How can I jazz up my New Year's celebration table with a low-fat, fruit-based dessert?
A. Fruit can be a delicious dessert in its own right. In fact, what better way to end a meal than a bowl full of raspberries or a plate of sun-kissed peach slices?
Once you cut down on high-sugar desserts and snacks, the natural sweetness of plain fruit is easy to appreciate. To ease the transition away from American staples like cookies and ice cream to fruit-centered desserts, try some of the following tricks of the trade to help elevate fruit to a whole new level. Opt for an oven- or microwave-baked apple sprinkled with cinnamon and a few chopped walnuts.
Serve pureed (unsweetened) frozen berries over vanilla yogurt with a light sprinkling of low-fat granola. For the true gourmand, try lightly dipping chunks of fruit like pineapple, banana or strawberries into just-melted dark chocolate. Cooks with less time can quickly broil grapefruit or peach halves, topped with just a touch of brown sugar.
Q. Does alcohol affect sleep?
A. Yes. Alcohol consumption can lead to lower quality, less restorative sleep. Although alcoholic beverages act as a temporary sedative and may help you to fall asleep initially, overall sleep patterns are disrupted. Alcohol induces a lighter stage of sleep from which we are more easily awakened. It also lessens the amount of time spent in REM sleep, the state in which dreams occur; this sleep state is considered important for learning and overall mental health.
Also, while alcohol can reduce the amount of time it takes to fall asleep, its effectiveness gradually wears off in people who drink alcohol frequently.
Q. Is it true that mangosteen helps lower cancer risk?
A. Mangosteen is a tropical fruit about the size of a tangerine with a sweet-tart flavor; it is not related to mango fruit. It is processed as a juice and also sold in capsule form as a dietary supplement.
Although mangosteen is advertised as a vital source of antioxidants that help prevent cancer and a variety of other health conditions, no reliable studies have established its effect on lowering cancer risk.
Xanthones, a phytochemical found in the fruit, have received attention for their possible antioxidant activity, but much more research is needed to prove efficacy and to verify their availability from these products.
Moreover, the long list of reported benefits of mangosteen is based on anecdotal evidence, not well-controlled research. So far, no dangerous side effects have been tied to mangosteen fruit or products.
However, it is cheaper -- and probably more effective-- to get a broad range of antioxidants and other protective phytochemicals from an array of vegetables, fruits, whole grains and beans. Studies now suggest that the interaction of a variety of phytochemicals and nutrients from food may provide more protection than any single source.