Archive for the ‘weight loss’ Category
Friday, July 29th, 2011
It’s hard to find a child who doesn’t love sugary foods, and chances are the processed or packaged food your child eats has some amount of added sugar. New research suggests that this trend has spiraled out of control and is causing serious health consequences for families. Foods that are high in added sugar (soda, cookies, cake, candy, frozen desserts, and some fruit drinks) tend to also be high in calories and low in other valuable nutrients. As a result, a high-sugar diet is often linked with obesity, diabetes, and heart disease.
A recent American Heart Association (AHA) scientific statement containing specific guidelines on limiting sugar intake has sparked conversation about just how much sugar people should consume and how to make cutting back less bothersome.
How Much Sugar Should You and Your Kids Consume?
The guidelines, published in the August 2009 issue of Circulation: Journal of the American Heart Association, state most women should consume no more than 100 calories, and men no more than 150 calories, of added sugar. These numbers average out to about 6 to 9 teaspoons, or 25 to 37.5 grams, of sugar a day.
Preschoolers with a daily caloric intake of 1,200 to 1,400 calories shouldn’t consume any more than 170 calories, or about 4 teaspoons, of added sugar a day. Children ages 4-8 with a daily caloric intake of 1,600 calories should consume no more than 130 calories, or about 3 teaspoons a day. As your child grows into his pre-teen and teen years, and his caloric range increases to 1,800 to 2,000 a day, the maximum amount of added sugar included in his daily diet should be 5 to 8 teaspoons.
A study conducted by the AHA found children as young as 1-3 years already bypass the daily recommendations, and typically consume around 12 teaspoons of sugar a day. By the time a child is 4-8 years old, his sugar consumption skyrockets to an average of 21 teaspoons a day. The same study found 14-18 year old children intake the most sugar on a daily basis, averaging about 34.3 teaspoons. That is about four times the recommended amount!
For this reason, it is extremely important to be able to recognize sources of added sugar in your diet, understand why consuming extra sugar can be harmful to health, and how best to limit added sugars.
Beware of Hidden Added Sugars
Added sugars are sugars and syrups included in foods during processing or preparation, as well as sugars and syrups that consumers add themselves. According to the AHA statement, a healthy and well-balanced diet contains naturally occurring sugars present in fruits, vegetables, dairy products, and many grains. Naturally occurring sugars supply healthy nutrients while still fulfilling people’s cravings for sweets.
The best way to determine whether a food contains added sugar is to read the ingredient list. Although added sugars may appear in a variety of ways, in terms of calorie content, all added sugars are essentially the same. The names for added sugars used on food labels include those listed below:
- Brown sugar
- Corn sweetener
- Corn syrup
- Dextrose
- Fructose
- Fruit juice concentrates
- Glucose
- High-fructose corn syrup
- Honey
- Invert sugar
- Lactose
- Malt syrup
- Maltose
- Molasses
- Sucrose
As of now, sugar grams listed on the Nutrition Facts panel on food labels don’t distinguish naturally occurring sugars from added sugar so it is important to scour the ingredients list for hidden sources of sugar.
The main sources of added sugars in the Western diet include soft drinks and other sugar-sweetened beverages such as fruit juices and sports drinks. In fact, according to the AHA statement, between 1970 and 2000, the per-person daily consumption of caloric soft drinks increased by a whopping 70%! While you may know that such foods are sugar sweetened without reading labels, there are other items that may not be so obvious. Examples include ketchup, barbeque sauce, baked beans, and even some salad dressings.
The Problem With Sugar Overload
High intakes of added sugar have been linked to overweight and obesity, a lower intake of essential nutrients, increased triglyceride levels, hypertension, and inflammation. All of these are risk factors for cardiovascular disease, which is what the AHA scientific statement addresses on specifically. In addition, too much added sugar in the diet can also “take up space,” leaving little room for healthy foods like fruits, vegetables, whole grains, low-fat dairy foods, and lean sources of protein.
Defeat the Sweets
Start out small, and note that beverages are often a great starting point for change. Beverages are especially problematic because research shows that liquid calories are not as satiating as calories consumed as solid food. As a result, people don’t compensate for liquid calories in the same way they do calories from solid food. Quench your thirst with these healthier alternatives:
- Plain or carbonated water being the best choice
- Add a splash of your favorite fruit juice to a glass of sparkling water
Although there’s no added sugar in 100% fruit juice, the calories from the natural sugars found in fruit juice can add up. The American Academy of Pediatrics (AAP) recommends limiting juice intake to 4-6 ounces (118-177 milliliters) for kids under 7 years old, and no more than 8-12 ounces (237-355 milliliters) of juice for older kids and teens.
Candy is another sweet treat that many may find difficult to relinquish. Try substituting candy with these healthier alternatives:
- Mixed nuts, dried fruit (made without added sugar), and low-sugar cereals for candy
- 1 square of 70% dark chocolate
- Apple slices with 2 Tablespoons Almond Butter
Remember, enjoying a treat now and again is not a bad thing, which is exactly why 2 red light foods are allowed on the Red Light, Green Light, Eat Right meal plans. Those who allow themselves an occasional indulgence rather than trying to abstain often find success making healthy lifestyle changes. Those who attempt to deny themselves all sweets may not have as much success, especially if they previously consumed a lot of sugar. By taking small steps, you can begin to cut back on the sweet stuff and get on track to a healthier, green light, lifestyle.
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Monday, July 25th, 2011
Increasing food prices have more and more shoppers looking for ways to save money at the grocery store without sacrificing nutrition. For those of you who fall into this category, you’ll be happy to know that eating healthier foods can actually save you money. Savings can come from reducing portion sizes and from buying fewer of the high-calorie foods that tend to increase the amount spent at the grocery store. People tend to spend a lot on those “extras” — foods that add calories but little nutritional value, like sodas, bakery items, and chips.
There’s no magic formula to buying or cooking healthy foods on a budget. It takes a little planning and creativity. But if think of the rewards— better health and more money—you’ll find it’s worth the effort. After all, health is wealth! Here are few ideas that will save you a little green (while also being green lights themselves):
- Buying in bulk is almost always cheaper: With the advent of Sam’s Club and Costco, you can save big time because the discount for bulk items beats the cost of purchasing individual products. You can either become a member yourself and pay the annual associated fees or you can ask a friend who has a membership to add you to their account. You will have the same benefits for less overhead.
- Buy generic: Generic brands can provide a great savings! Stores deliberately place the highest-priced brand-name items at eye level, so be sure to literally look high and low for cheaper store brand labels.
- Go frozen or canned: Frozen and canned fruits and vegetables are healthy choices with a long shelf life. Skip ones packed in sauces and sugary syrups and look for low-salt options.
- Buy sale items: Only if you know what to do with the food! Take advantage of specials on staple—broth, soups, pasta, rice, canned veggies, even bread and meat. Many of these items have a long shelf life or can be frozen for short periods of time.
- Buy produce in season. Check the food section in your newspaper to find the best buys for the week, based on fresh produce in season. Food in season is usually priced to sell. During the summer months, corn on the cob can cost as little as 10 cents an ear; at other times of the year, it may cost 10 times as much. Also, shop your local farmers’ market for great deals on local produce; the prices won’t include shipping costs.
- Brown-bag it. Making lunch and taking it with you is a great money-saver and an excellent use of leftovers for meals at work, school, or wherever your destination. Packing your lunch not only saves you money, but you can control all the ingredients so they are healthy and low in calories. Pack a simple sandwich, salad, soup, wrap, and use freezer packs and containers to keep food at the proper temperature unless you have access to a refrigerator.
Wait….There’s more! You can get more for your money if you consider the nutritional value of food for the price. For example, sodas and flavored drinks deliver mostly empty calories and could easily be replaced with less expensive sparkling water with a splash of a 100% fruit juice. When comparing food prices based on the number of servings you’ll get, along with the food’s nutritional contribution, you’ll find many healthier foods give you a big bang your buck. For example, a pound of peaches yields three to four servings. So when you divide the cost per pound, the cost is usually quite reasonable. Here is a list of a few healthy foods you can find in your grocery store for under a dollar that reap huge nutritional rewards.
Prices may vary based on the store, location, and time of year.
Apples
- Price: Approximately $1.99/pound.
- Great for: Snacks, salads, and fruit salads.
Yogurt (lowfat, or fat-free)
- Price: 60 cents. This is usually the price for an 8-ounce container of yogurt.
- Great for: Smoothies, yogurt parfait, dips, and dressings.
Eggs
- Price: You can buy about a half dozen of eggs for $1
- Great for: omelets, frittatas, egg salad sandwiches for lunch
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Friday, July 22nd, 2011
Let’s be honest, most of us could use more vegetables in our diet. In fact, studies show that a mere 27% of adults get the recommended 3 servings of vegetables per day. Kids get even less! A past study found that only 22% of children ages 2-5 met recommendations for vegetable intake, and in children ages 6-11, only 16% met recommendations for vegetable intake. In addition, a recent study found that between a third and a half of all the fruits and vegetables served to youngsters at some school cafeterias last year wound up in the trash. Similar situations are occurring at schools nationwide, as well.
What gives?!
Oftentimes, encouraging the addition of vegetables to one’s diet results in a rolling of the eyes or a patronizing, “Yes mom,” but what if there was an easy way to consume more veggies and lose weight even if you didn’t like the taste of veggies?
A study out of Pennsylvania State University incorporated pureed vegetables into participants’ meals, effectively doubling their fiber intake, lowering the caloric content and adding nutrients without sacrificing taste! Researchers served 41 volunteers breakfast, lunch, snacks, and dinner on three occasions; each time they provided the same meals, but the main dishes contained different amounts of steamed and pureed carrots, squash, or cauliflower. When given a dish that was 25 percent vegetables compared with one that had none, the participants consumed 360 fewer daily calories on average but reported no differences in hunger, and fewer than half realized that the dishes had been altered. Consuming 360 calories per day less equals roughly a pound of weight lost in just ten days without even dieting!
The cookbook author, Jessica Seinfeld, who has encouraged parents to sneak vegetables into foods like spaghetti, had popularized this strategy. However, it is important to keep in mind, that when serving the foods to young children, you must continue offering whole vegetables on the side so children develop a taste for vegetables.
If you’re striving to help your family live a healthier lifestyle, you’ve probably already made some reduced calorie swaps, like low-fat in place of whole milk or veggie burgers for quarter-pounders, but there may still be some food substitutions that you haven’t tried. I have also included some of my favorite strategies I use to cut calories but keep the taste, including easy ways to add puree vegetables
to your diet:
At Restaurants:
If I order a salad at a restaurant and none of the dressings seem appealing, I will often ask for a little dish of salsa on the side. This non-traditional topping adds a lot of flavor and is usually less processed than industrial salad dressings.
At Home:
Buy puree vegetable baby food or frozen vegetable purees and add them to sauces, soups, casseroles and even lean ground beef burgers!
When it comes to baking, the possibilities for cutting down on fat while retaining flavor abound. If a recipe calls for a half-cup of oil, try replacing the oil with canned pumpkin, applesauce, or puréed prunes. Although it sounds a little odd, puréeing dried prunes and a little hot water in your food processor is an easy way to add sweetness and reduce calories in baked goods.
Another favorite baked snack is the onion. Chop an onion into quarters without cutting all the way through in order to create the “blooming” effect. Drizzle on a little olive oil and season with a little salt to taste. Wrap in aluminum foil and roast away! When its done just separate the layers one by one and eat them like chips.
Olive oil is a healthy fat, but you can have too much of a good thing. It’s easy to add two-plus tablespoons of oil while making a stir-fry — and that can add up to 250 calories. Instead, try sauteeing your veggies in a little chicken or veggie broth.
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Monday, July 18th, 2011
If you are one of the many people in the battle to fight the bulge you will be pleased to learn that there are actually foods that may help you burn fat. Certain foods have a strong metabolism-boosting impact when eaten. Some of the calories in food you eat are burned off just to digest them, so the net amount of calories is less than the amount contained in the food. This process is called dietary induced thermogenesis. The following list of foods speed up the rate at which your body burns calories in different ways. These foods get a green light, so eat and enjoy!
Low-Fat Dairy: Milk, Yogurt, Cottage Cheese:
Studies show that not getting enough calcium may trigger the release of calcitrol, a hormone that causes us to store fat. Therefore, meeting your daily calcium needs through consumptions of low fat dairy products helps to burn fat more efficiently. Dairy products can boost weight loss efforts, according to a recent study in Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg per 8-ounce serving, as well as 12 grams of protein.
Berries:
Berries are high in fiber and fiber keeps you full and satisfied all day on little calories. A 1 cup serving of raspberries contains 8g of fiber and only 60 calories! Strawberries, blackberries and blueberries are all high-fiber berries. Fiber also acts like a sponge and absorbs and moves fat through our digestive system faster so that less of it is absorbed.
Citrus Fruits (oranges, grapefruit, lemon, limes):
Foods that contain Vitamin C help metabolize fat faster and make losing weight less difficult. You only need 60 milligrams (mg) of vitamin C a day to meet your body’s basic needs, but raising your daily intake to 500 mg could boost your fat burning potential during exercise by 39%. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.
Green Tea:
Green tea contains caffeine, which is a natural stimulant that can help you body burn more calories while at rest. Caffeine speeds up the heart rate and also frees fatty acid stored in the body, making them more readily available for energy use. Also, green tea contains a compound called ECGC that may help to boost your metabolism as well by speeding up the brain and nervous system.
Water:
Water helps to rid the body of toxins and chemicals that may be slowing down your overall metabolism. A new study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Make sure that you are starting your day with a big glass of water and drink throughout the day not just all at one time.
Fish (Salmon, Tuna, Mackerel, Trout, Sardines):
These fish all contain large amounts of omega-3 fatty acids which, besides being incredibly healthy, seem to affect metabolism. Omega-3′s alter levels of leptin, a hormone in the body which directly influences metabolism and determines whether you burn calories or store them as fat. Fish that contain omega-3 fatty acids (EPA and DHA) increase the levels of fat-burning enzymes and decrease the levels of fat-storage enzymes. It’s been shown to boost metabolism by as much as 400 calories per day.
Lean Proteins (Lean Beef, Chicken and Turkey):
Eating lean protein helps to preserve muscle mass during weight loss, keeping metabolism running at full speed. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories.
Spicy Peppers (Jalapenos, habaneros, chili pepper):
Studies show that the chemical compound capsacin, found in peppers, speeds up your heart rate and metabolism. Eating a very spicy meal can actually speed up the metabolism by about 25% for up to 3 hours. Keep Crushed red pepper on the table to spice up everything from scrambled eggs to soup to pasta.
Broccoli:
Study after study links calcium and weight loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease. Try it chopped in your salad, or sautéed and used in an omelet or as a side dish.
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Friday, July 15th, 2011
The perception surrounding obesity is that it’s caused by a lack of exercise and overeating, however, the condition is often driven by other factors, one of which is bullying. Bullying can spell serious trouble for children’s health. Overweight kids are targeted more frequently, often while in gym class or playing sports, creating a vicious cycle that makes it more difficult for them to lose weight. Adding insult to injury, many times, children who are not good at dealing with their emotions become emotional eaters, as well. These children are also more likely than others to have an ongoing chronic illness later in life, Irish researchers said recently.
The research team used a sample of 8,568 9-year-old children and their families from Growing Up in Ireland — the National Longitudinal Study of Children.
Children completed surveys at school and an interviewer administered questionnaires with parents and children in their homes. The findings revealed that obesity and overweight are of major concern in Irish children with girls being more affected.
Another recent study that examines bullying at a younger age identifies overweight children as the primary target. Researchers at the University of Michigan surveyed 821 children ages 8 to 11. In the third grade, 15 percent of the children were overweight and 17 percent were considered obese. A quarter of the 821 students admitted to being bullied; however, 45 percent of their mothers reported that their child had been bullied for his or her weight. The study included responses from children, parents and teachers.
The odds of being bullied were 63 percent higher for children who were obese than their classmates of a normal weight, researchers noted, and the bullies did not discriminate based on gender or economic status. Overweight boys were just as likely as girls to be bullied by their peers and surprisingly, those with good social skills weren’t spared from the bullying either.
The study findings indicate that parents and teachers not only need to encourage healthy eating habits for young children, but also need to set a good example and refrain from making negative comments about people who are overweight, since children seem to pick up on this attitude at an early age, which results in bullying behavior.
Bullying is not just a situation wherein bigger children push around smaller or weaker kids. Bullying can have serious effects on your child’s physical, mental and emotional well-being. If you notice that your child has been gaining weight, there is also the chance that bullying can be causing this weight gain.
Lack of Physical Activity
A child who is being bullied is less likely to participate in physical activities such as outdoor games and sports. Since bullies are likely to torment him or her outside the home, your child will probably prefer to avoid such situations by spending most of his time indoors. Video games and watching television are common activities that he or she might prefer. Staying indoors most of the time without any physical activity will contribute to your child’s weight gain since they fail to burn calories.
If your child is afraid to join sports or play with other children, try to find other physical activities that he or she might be able to enjoy. For instance, a lot of children find martial arts interesting so you might want to enroll your child in a karate class. Not only will they burn calories with the exercise but their self-esteem will also increase as he or she learns a new skill. You can also make physical activities fun family affairs. Go cycling during the weekend or take a family camping trip.
Eating Comfort Foods to Cope With Emotional Distress
Children are extremely sensitive and less equipped with the tools needed to deal with emotional disturbances like stress and depression. If your child is being bullied at school, it’s inevitable that they will start feeling alone, frustrated, angry and stressed out. In order to deal with these negative feelings, your child may seek temporary comfort by eating junk foods such as candy bars, ice cream, donuts, soft drinks and potato chips. As the bullying worsens, your child may reach the point where he or she is completely dependent on comfort foods.
You can help your child by addressing the root of the problem, which is the bullying itself. It will also help if you take away the sugary and fatty junk foods from your house and replace them with healthier snacks. Most importantly, lend your child a listening ear. Listen to their problems and thoughts patiently and be careful not to add to the problem by lecturing or being argumentative.
Parents – talk to your kids about bullying before they develop bad habits into adulthood. Keeping your kids active and eating healthy will up their self-confidence and teach them the benefits of a healthy lifestyle for years to come.
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Monday, July 11th, 2011
Eating salads is a great way to curb your appetite and add nutrients to your diet. However, lurking in restaurants, the salad bar, or your fridge are salad staples that may up your fat and calorie intake more than you realize. If you want to know what to keep and what to toss, check out this advice on how to make healthy salads.
Healthy Salad Basics
Restaurants/Salad Bar: Most restaurant salads would be healthy if it weren’t for the way they were prepared. At a restaurant and/or a salad bar, take a moment to look over the selection before you start preparing your plate. First things first: When you do begin assembling or ordering your salad, ask for your vegetables and main dishes to be served without the sauces or pile up a large amount of leafy greens. For an added nutrient boost, swap iceberg lettuce for darker greens, such as, romaine lettuce or spinach, as they pack more vitamins and minerals. Try to take up about three-fourths of your plate with greens, then pile on lots of other veggies — sliced peppers, grape tomatoes, shredded carrots, sliced beets, and more. Avoid marinated veggies that look super-shiny — those are probably loaded with oil.
Fridge: Be sure to keep loads of fresh veggies on hand so that you can make healthy salads at meal times or make Ready-to-Go Salad Bags. These portable salads are made to eliminate dirty dishes, save time, keep you healthy and losing weight! Making salads every time you want to eat one can be a deterring factor, since it takes a lot of prep time.
First, prep all your veggies by washing them thoroughly, then cutting them up into bite-size pieces. Next, lay all of your veggies out on a long counter or table top so that you have your salad assembly line ready to go. Then, take a zip lock bag and start at the end of the counter that has your greens. Put greens into the bag first, then move down the line filling it with veggies. End with toppings (not dressing), then squeeze any extra air out. Zip and put into the refrigerator. Dressing can be added at meal times by pouring the dressing into the bag and shaking thoroughly.
Healthy Salad Toppings
Toppings and dressings can turn a healthy salad into a diet disaster, but not if you choose wisely.
Crunchy toppings: Skip the croutons, tortilla chips, Chinese noodles, and anything else that might be fried. Add some crunch to your salad with things like sliced water chestnuts, thinly sliced almonds (just a tablespoon or so), and crispy raw veggies.
Dressings: By now we all know that creamy salad dressings, such as ranch and blue cheese, really pump up the fat and calorie counts of our salads. Finding a reduced- or low-fat dressing isn’t always so easy. Not only do you have to taste test until you find one you like, but as with all other food choices, you will need to always check and compare the nutrition labels. It’s possible that a reduced-fat dressing could have more calories than a regular kind. Typically, when fat is removed from a reduced-fat product, something else is added to compensate, such as sugar (which accounts for the extra calories) or salt. Look for reduced-fat dressings with 100 calories or less per 2 tablespoon serving.
If you don’t find a light dressing that suits you, consider making your own. Oil and vinegar is a good choice, if used in moderation. Simply combine one part olive oil to two parts vinegar, adding additional herbs and spices to taste.
Other calorie-cutting options include adding the juice from a few lemon wedges to your salad or using picante sauce or salsa as dressing. If you really crave regular dressing, you can dilute it with either lemon juice or vinegar to cut calories and fat.
Another problem with salad dressing is that few of us use the standard 2-tablespoon serving and instead land somewhere between drizzling and dousing our salads. Dipping your fork into a small container of salad dressing before you spear your salad, rather than pouring it on, is a good way to use less. And now that spray dressings are available, automatic portion control is even easier. Try a light spray variety, such Wish Bone and Ken’s Salad Spritzers, which provide only one calorie per spray (about 10 spritzes are suggested for every cup of salad).
Give Your Salad Protein Power
Stick with lean protein to keep the calories, total fat, and saturated fat to a minimum.
Good lean protein choices include:
- egg whites
- grilled chicken
- boiled or steamed shrimp
- grilled salmon
- roasted turkey breast
- water-packed tuna
- low-fat or fat-free cheese
If you don’t eat meat, remember that you can get protein from other food sources such as:
- tofu
- lentils
- garbanzo beans
- black beans
- nuts (watch portion sizes)
- avocado (watch portion sizes)
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Friday, July 8th, 2011
Despite fewer super-sized meals, American’s waistlines continue to expand, according to a recent study funded by the National Institutes of Health.
According to University of North Carolina at Chapel Hill researchers who conducted the study and examined surveys of daily eating habits over a 30-year period, the number of daily meals and snacks consumed by U.S. adults rose to 4.8 in 2006 from 3.8 in 1977.
Many health professionals say that frequent eating in small doses revs up the metabolism and controls hunger, and is a healthier way of eating than three big meals. However, much consideration must also be given to what and how much you eat over the course of the day, not just how often you eat.
Case in point: the analysis also found that although the size of meal portions has stabilized in recent years, the number of total calories consumed is rising. By 2006, the end of the period studied, Americans were consuming 570 more calories per day than they did in the late 1970s. A chief culprit behind the calorie gain: Americans now consume 220 more calories daily from sugar-sweetened soft drinks than they did in the 1960s, the study found.
So it’s okay to switch to diet soda, right? Not so fast. Two new studies presented recently at the American Diabetes Association’s (ADA) Scientific Sessions have linked drinking diet soda to weight gain and that the artificial sweeteners in them could potentially contribute Type 2 diabetes.
In one study, researchers from the School of Medicine at The University of Texas Health Science Center San Antonio, looked at aggregate data from 474 older adults in the San Antonio Longitudinal Study of Aging, or SALSA. At the time of enrollment and at three follow-up exams thereafter, all participants reported their diet soda intake and were measured for height, weight and waist circumference. The researchers wanted to track any association between diet soda drinking and body fat over time.
People who said they drank two or more diet sodas a day experienced waist size increases that were six times greater than those of people who didn’t drink diet soda, according to researchers from the University of Texas Health Science Center at San Antonio. Researchers said their results were adjusted for other contributing factors like diabetes status, leisure-time physical activity level and age.
The data didn’t say why diet sodas might play a role in weight gain, but previous research suggests it has to do with the idea that the brain is wired to expect a big load of calories when foods taste sweet or fatty, but because diet foods fail to deliver, it throws the brain out of whack. Studies in animals suggest that artificial sweetener consumption may lead to even more eating and weight gain, perhaps in part because it triggers the body to start storing more calories as fat.
A second study that found the sweetener aspartame raised blood sugar levels in diabetes-prone mice. The researchers, also from the School of Medicine at The University of Texas Health Science Center San Antonio, fed aspartame, a calorie-free sweetener used in some diet sodas, to diabetes-prone mice. One group of mice ate chow to which both aspartame and corn oil were added; another other group ate chow with only corn oil added. After three months, the mice that ate aspartame showed elevated blood sugar levels. The findings aren’t directly translatable to humans, but may still be meaningful. Maybe it’s time to switch to carbonated water.
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Monday, July 4th, 2011
It is important to watch what we eat — for our health and our waistlines. In addition, studies have shown that an intake of less calories may help us live longer, healthier lives. Sustained weight loss is healthy and even energizing if you are overweight or obese to begin with, but that’s different from caloric restriction in the scientific sense, which is all about cutting calories beyond what’s needed to maintain a weight judged to be healthy by regular standards.
The NIH has sponsored the first long-term randomized controlled trial of human caoric restriction and “metabolic aging,” which is in its final stages, but in the meantime, the fact that caloric restriction may help people grow young and transform lives makes it hard to ignore every new animal study and short-term human pilot project that comes along.
The big snack companies are capitalizing on this and packaging their snacks in 100 calorie bags. Convenient? Yes. Healthy? Debatable. If you do it yourself, you’ll do it better than the big companies, for a slew of reasons.
- You can make perishable snacks, thereby using fresh foods that are healthier.
- The 100 calorie packs you buys in stores don’t always taste exactly like their regular counterparts. The Oreos, for example, don’t have the white filling, just the crunchy chocolate wafer.
- By packing your own snacks in reusable containers, you’ll be saving waste and helping the environment.
- Choosing your favorite snacks and counting them out into 100 calorie portions is an eye opener: it really helps us think about what a portion should really look like and how much we as a society really do overeat.
Here’s a guide to how many or how much of a bunch of your favorite healthy treats are equal to 100 calories, plus a few awesome 100 calorie combos!
DIY Healthy 100 (or less) Calorie Munchies
- 14 almonds
- 23 pistachios
- 16 Pop Chips
- 1 Horizon organic mozzarella cheese stick
- 3 cups of air-popped popcorn
- 2 large red bell peppers cut in strips
- 8 Food Should Taste Good Sweet Potato Chips
- 1 medium pear
- 1 small banana
- 1 Vitamuffin Vitatop
- ½ an apple with 2 tsp of peanut butter
- 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
- 1 small baked potato with ½ cup salsa and 2 Tbsp of fat-free sour cream
- 1/3 cup of unsweetened applesauce with 1 slice of whole-wheat toast, cut into 4 strips for dunking
- 1 Laughing Cow Light Creamy Garlic & Herb cheese wedge and 3 Whole Grain Triscuits
- 1 Yoplait Light Smoothie
- 1 hard-boiled egg with 1 slice Melba toast
- 2 ounces turkey with 2 tsp honey mustard, rolled in lettuce leaf
- ½ mini whole wheat bagel with 1 ounce smoked salmon
- 15 strawberries dipped in 1⁄4 cup Cool Whip Lite
- 45 steamed edamame (green soybeans)
- 2 Tbsp each of mashed avocado and chopped tomatoes stuffed in 1⁄2 mini pita
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Tuesday, June 28th, 2011
You said you would never eat fast food again, but then came begging kids and busy schedules, and before you know it, your pulling up to the McDonald’s Drive-Thru. If this sounds familiar, you have come to the right place. Fast food restaurants are often the cheapest option when eating out, but unfortunately, not usually the healthiest. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist, especially when you are on the go. As an informed customer, you can make healthier choices and still enjoy the convenience of fast food restaurants. Whether it’s burger chains, sub sandwich chains, or fried chicken chains, these guidelines are great for you and your kids:
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, breaded, creamy, or crispy are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
Keep it Clean. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. Instead, ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Don’t be afraid to special order. Many menu items would be healthy if it weren’t for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for vinegar for your salads or order the dressing “on the side” and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Watch portion size – an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don’t supersize anything.
If you must succumb to the wrath of happy meals, here are some your best bests:
*= Red Light, Green Light Best Bets
Chick-Fil-A
Info from: http://www.chick-fil-a.com/#nutritiondata
| Type |
Serving Size (oz) |
Kcal |
Total Fat (g) |
Sat. Fat (g) |
Trans Fat (g) |
Carbs (g) |
Fiber (g) |
Sodium (mg) |
Protein (g) |
| *Chargrilled Chicken Garden Salad |
10.5 |
170 |
6 |
3.5 |
0 |
10 |
4 |
860 |
22 |
| *Chargrilled Chicken Sandwich |
7.75 |
260 |
3 |
0.5 |
0 |
33 |
7 |
1300 |
27 |
| Chicken Sandwich |
6.3 |
430 |
17 |
3.5 |
0 |
39 |
3 |
1370 |
31 |
| Chick-n-Strips |
7.59 |
470 |
23 |
4.5 |
0 |
22 |
3 |
1390 |
44 |
| Chargrilled Chicken Cool Wrap |
10.28 |
410 |
12 |
4 |
0 |
49 |
9 |
1510 |
33 |
| Chick-n-Strips Salad |
13.69 |
450 |
22 |
6 |
0 |
26 |
6 |
1160 |
39 |
| *Southwest Chargrilled Salad |
11.5oz |
240 |
9 |
4 |
0 |
17 |
5 |
750 |
25 |
KFC
Info from http://www.kfc.com/nutrition/pdf/kfc_nutrition_april09.pdf
| Type |
Serving Size (g) |
Kcal |
Total Fat (g) |
Sat. Fat (g) |
Trans Fat (g) |
Carbs (g) |
Fiber (g) |
Sodium (mg) |
Protein (g) |
| *Chicken Breast w/o skin or breading |
108 |
140 |
2 |
0 |
0 |
1 |
0 |
510 |
29 |
| *Roasted Chicken Caesar Salad w/o croutons or dressing |
251 |
190 |
6 |
3 |
0 |
5 |
2 |
530 |
29 |
| *Grilled Chicken Breast |
119 |
180 |
4 |
1.5 |
0 |
0 |
0 |
440 |
35 |
| Hot and Spicy Chicken Breast |
179 |
470 |
28 |
6 |
0 |
15 |
4 |
1310 |
38 |
| Tender Roast Sandwich w/o Sauce |
204 |
300 |
4 |
1.5 |
0 |
28 |
0 |
660 |
34 |
| Popcorn Chicken-Kids |
95 |
290 |
19 |
3.5 |
0 |
16 |
2 |
850 |
16 |
| Hot Wings Snack Box |
169 |
470 |
27 |
6 |
0 |
41 |
4 |
1190 |
16 |
| *Roasted Chicken BLT Salad w/o Dressing |
304 |
200 |
7 |
2 |
0 |
7 |
3 |
720 |
30 |
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Monday, June 27th, 2011
According to the American Dietetic Association position paper on vegetarian diets, people who eat a vegetarian diet have a lower risk of developing heart disease, type 2 diabetes, and high blood pressure. They also tend to have lower LDL cholesterol levels, body mass index (BMI) readings, and overall cancer rates (1). However, when it comes to a vegetarian diet, there are right and wrong ways to go about adopting this healthful way of eating. For this reason, education on a healthful vegetarian diet is critical.
A 2005 poll showed that 3% of 8- to 18-year-old children were vegetarians (1). While it’s been well established that a vegetarian diet can be healthful and adequate in nutrition, children and teens do require age-appropriate intakes of nutrients. Especially important for vegetarians are protein, calcium, iron, zinc, vitamin D, and vitamin B12 in amounts sufficient to support growth and development (2). Guidance from parents in making deliberate food choices helps maintain balance and variety, ensuring that nutritional needs are met. If your child has decided to “go veg” here are the nutrition considerations that need to be taken into account:
Protein – Iron is the most common nutrient deficient in vegetarians, and especially in vegans, who don’t eat any animal products, the American Academy of Pediatrics’ Pediatric Nutrition Handbook says. That’s because iron-rich plants contain a type of iron that’s harder for the body to absorb than the iron found in animal products. Age-dependent protein needs for children range from 16 to 44 g per day (3). For many people, protein is synonymous only with meat, fish, and fowl, however, there are many plant-based foods that are high in protein, such as, beans, peas or lentils, nut butters, soy foods, and eggs (for lacto-ovo vegetarians).
Vitamin D – The American Academy of Pediatrics recently doubled the amount of vitamin D it recommends for infants, children, and adolescents to 400 IU per day beginning the first few days of life (4). Vegetarians can get vitamin D from fortified foods, supplements, and sunlight exposure.
Vitamin B12 – The requirement for vitamin B12 is tiny but critical. It can be found in fortified cereals, fortified soy and other nondairy milks, fortified veggie meats, and cow’s milk, eggs, and yogurt for lacto-ovo vegetarians.
Calcium – Sufficient calcium intake can be obtained from a variety of plant-based sources, but fortified orange juice as well as soy, rice, almond, and other plant-based milks are an easy and efficient way to help meet kids’ calcium needs (3). Fill in the gaps with fortified breakfast cereals, almonds, and almond butter.
Zinc – Getting enough zinc isn’t typically on new vegetarians’ minds, but vegetarian diets often contain less zinc than non-vegetarian diets (5). Because this mineral is a critical component in so many functions of the body, it’s wise to know good food sources. The National Institutes of Health says that nonmeat sources of zinc are more difficult for people to absorb. One way to make plant zinc more absorbable, they say, is by “soaking beans, grains, and seeds in water for several hours before cooking them and allowing them to sit after soaking until sprouts form.” They also say that consuming leavened grain foods, like bread, helps the body to better absorb the zinc, compared with unleavened grain foods, like crackers. There are many other kid-friendly options that are high in iron, such as veggie burgers, dates, almonds, and cheese. A good multivitamin also helps cover the bases.
References
1. Craig WJ, Mangels AR; American Dietetic Association. Position of the American Dietetic Association: Vegetarian diets. J Am Diet Assoc. 2009;109(7):1266-1282.
2. Physician’s Committee for Responsible Medicine. Vegetarian diets for children: Right from the start. Available at: http://www.pcrm.org/health/veginfo/veg_diets_for_children.html . Accessed June 2011.
3. Melina V, Davis B. The New Becoming Vegetarian: The Essential Guide to a Healthy Vegetarian Diet, 2nd ed. Summertown, Tenn.: Healthy Living Publications; 2003.
4. American Academy of Pediatrics. New guidelines double the amount of recommended vitamin D. October 13, 2008. Available at: http://www.aap.org/pressroom/nce/nce08vitamind.htm . Accessed June 2011.
5. The Vegetarian Society. Zinc information sheet. Available at: http://www.vegsoc.org/info/zinc.html . Accessed June 2011.
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Tags: academy, american, children, pediatrics, protein, vegetarian, zinc
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