Restaurants on a Diet

Eating out is not easy to do on a diet, but it is possible if you know what to order.

When it comes to meats, remember portion sizes.  It is recommended to stick to about 3 oz of meat at a meal (use the palm of your hand or a deck of cards as a portion guide).  The leanest cuts of meat are round and loin: ground round, sirloin, tenderloin; and flank.  Trim visible fat before diving into your meal.  If it is a 7 or 12 oz steak, portion it immediately and put the extras in a box to take home.  Also, pay attention to cooking methods, baked, broiled, and grilled are better than fried.

Ordering salads is a healthy option, but be careful with dressings and cheeses.  They add calories and fat quickly to your meal.  Ask for salad dressing on the side so you control how much you use.

Many sitdown restaurants have soups.  Order soups that are clear, broth-based rather than cream-based.  Creamy soups tend to have more calories and fats per serving. 

Portioning foods before eating, by putting it in a to-go box or by sharing it with a friend, is the best way to save calories and keep food out-of-sight out-of-mind.  Plan ahead.  If a restaurant you enjoy has an online menu, check it out.  Eating at restaurants does not have to be a deal breaker for your diet, but should not be a regular habit either.

Adverse Effects of Sodium

Sodium is one component of salt.  It is needed to keep the fluids in our bodies balanced.  It helps transmit nerve impulses to your brain and plays a role in muscle contraction and relaxation.  You do not need to worry about getting enough, the problem is getting too much. 

The recommended daily amounts range from 1500-2400 mg of sodium.  If you have high blood pressure or other comorbidities, you should aim for the lower end of this range. 

Sodium is an element that can have detrimental effects on your health if consumed in large amounts.  Sodium holds onto fluids, and your kidneys are responsible for excreting this excess fluid and sodium.  If you take in too much sodium, your kidneys cannot keep up and swelling in your body, especially in your arms and legs, results.  This swelling can occur around your heart so it has to work harder, causing other problems, like high blood pressure and congestive heart failure.

Salt is used in many products to dry or preserve foods.  One teaspoon of salt provides 2325 mg of sodium.  You can reach your recommended intake quickly in a small amount!  High sodium foods are typically convenience foods, like frozen dinners, canned vegetables, soups, sauces, dressings, and snack foods, like pretzels, chips, and crackers and are meats, like bacon, salami, and sausage.

Reading nutrition facts labels can help you keep track of your sodium intake.  Be kind to your heart and kidneys!

Beverage Calories

Have you ever thought about how many calories you drink?  While calories are listed on most beverages, many of us do not take the time to check the nutrition facts label for calories, along with the serving size. 

Calories are calories though, and while caloric beverages may not leave us feeling full like calories in solid food, they are still contributing to that daily total.

According to the 2010 Dietary Guidelines, 16% of our total calories come from added sugars.  Of those calories, 46% come from sodas, energy drinks, sports drinks and sugar-sweetened juices.

These added sugars fall under many different names on the ingredient lists: high-fructose corn syrup, fructose, fruit juice concentrates, honey, sugar, syrup, corn syrup, sucrose, and dextrose.  Sugar is the additive most used in our foods and beverages.

Soda: A 12-oz can of soda contains anywhere from 124 to 189 calories.  A soda contains water, a sweetener (in one of the forms of sugar listed above), and a flavoring agent.  It can also contain caffeine or fruit juice.  Soft drinks are addictive because of the caffeine and tend to lead us wanting more.  If you are a regular soda drinker, limiting your soft drink consumption could lead to weight loss and a slimmer waistline.

Energy Drinks: A 12-oz Red Bull contains about 160 calories, but energy drinks tend to come in larger cans than 12-oz so always read the label.  Energy drinks contains large amounts of caffeine and other stimulants.  Again, keep a close eye on the quantity you drink so you aren't taking in a lot of extra calories.  Weight gain can result, along with a caffeine addiction.

Sports Drinks: A 12-oz Gatorade has 94 calories, but similar to energy drinks, the usual sport drink comes in much larger containers, 32-oz bottles.  Sports drinks contain water, carbohydrates, and electrolytes.  While they are great to drink after workouts, they are not the best beverage to drink, just to drink.  They taste good but again, those calories add up quickly.

Sweetened Juices: While fruit juices are often marketed as a healthy alternative to soft drinks, this is not necessarily so.  Sugar-sweetened fruit juices have comparable calories to soft drinks, if not more.  If you want to drink fruit juices, look for those that are labeled 100% fruit juice.  These are the products that only contain the natural sugars from fruits.  However, it is important to limit all fruit juices because they still contain calories, no matter where they come from. 

Getting enough fluids is crucial to keep your body working at its best.  Water, tea, plain coffee, and artificially sweetened beverages are good choices to limit the calories you drink.

Facts on Fiber

Fiber is essential for a healthy diet.  Fiber is mainly in fruits, vegetables, whole grains, and legumes.  There are two main types of fiber: soluble and insoluble.  Soluble is "gummy fiber," found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.  It helps lower blood cholesterol and sugars.  Insoluble fiber is "stringy fiber," found in whole-wheat flour, wheat bran, nuts and many vegetables, like celery.  It helps increase stool bulk and prevent constipation. 

Fiber has a wide range of health benefits from normalizing bowel movements to aiding in weight loss.  It helps your GI tract and your heart, and most Americans get nowhere near the recommended amounts.  Above I have created a low fiber grocery list to compare against a high fiber one.  You can see how making small changes in the foods you purchase can have a big impact on the amount of fiber you consume.

Recommended Daily Fiber Intake:

The Institute of Medicine recommends that females get 21-26 grams/day and males should get 30-38 grams/day.

Reading Nutrition Facts Labels

<>  <> You have probably seen the Nutrition Facts label on a package of food you were eating.  The more familiar you are with the information, the more you’ll want to use it daily to ensure you’re eating a healthy, balanced diet.

Reading Nutrition Facts labels can be a challenging task at first.

Every Nutrition Facts Label is divided into several parts. The top section contains product information, such as serving size, calories and nutrients of a certain food. They vary with each food product you buy. The bottom part is basically a footnote and provides general dietary data about nutrients. 

When looking at a nutrition facts label on a food package you want to start with the serving size.

All the data on the label refer to a single serving size. They are not always identical with the entire content of the food container. In fact, you should expect that the typical package contains more than one serving size. For instance, a bag of potato chips can have more than one serving. So you have to calculate the amount of servings yourself. If you eat a bag of potato chips that contains, let’s say, four servings, you have to multiply the data on the Nutrition Facts label by four. That means that you consume four times the amount of calories, fat, cholesterol, sodium, carbohydrates, fiber, sugars and protein that are indicated on the label.

Next on the label we have the Total Fat, Cholesterol and Sodium. Fat, particularly saturated fat and trans fat, cholesterol and sodium have all potentially negative health effects. While it is nearly impossible to avoid them altogether, you can take steps to limit consumption of these as much as possible.

The ”Percent Daily Value” refers to dietary needs based on a 2,000 calorie diet. It may not match the percent of nutrients in your diet and may be significantly above the needs of young children. So don’t worry too much about this number in the middle section of the label. Try to keep the total daily intake under 100% DV.

On the other hand, you want to make sure your kids get enough complex carbohydrates as well as fiber. We want to get plenty of fiber, vitamins and minerals! Getting enough fiber will enhance regularity. Calcium helps building bones and teeth. Iron is good for the blood. Vitamins A and C are antioxidants that can decrease the risk of heart disease and help to strengthen the immune system.

You can see that food labels not only warn about potentially detrimental ingredients in your food, they also inform about the benefits. While these numbers may not be applicable for children of all ages, they do tell about the nutritional quality of the food you give your family.

Ingredient lists work almost like recipes. They indicate what’s in the food container. All ingredients are listed in a certain order – the largest amounts come first, the smallest come last.

Nutrition Facts Labels are a great tool, when used correctly, to guide your food purchasing choices at the grocery store. Remember to read those labels!

Benefits of Yogurt

Yogurt has many health benefits and is an all-around good food to eat.  It is no wonder there are coolers dedicated to it in most grocery stores. 

Yogurt is easy to digest.  If you cannot tolerate milk because of lactose intolerance or a protein allergy, you will be able to eat yogurt.  The live active cultures in yogurt create lactase, the enzyme lactose intolerant people are lacking.

Yogurt also helps replenish the intestines with healthy bacteria.  Antibiotics not only kill harmful bacteria but also the healthy ones.  Eating yogurt is one way to help replenish the helpful bacteria.

Yogurt is a great source of protein and calcium.  It is a good snack because the protein in it will help keep you full longer.  The calcium is important for bone health.  Vitamin D helps absorb calcium so always read labels to see if this vitamin has been added to your yogurt.

Yogurt tastes good plain or can be added to a recipe!

Vanilla Honey Fruit Salad

Ingredients

2 cups light vanila yogurt
2 tablespoons honey
1/2 orange, juiced
1 banana, sliced
1/2 pint fresh blueberries
1 pint fresh strawberries, hulled and cut in half
1 bunch seedless green grapes, halved
1 bunch seedless red grapes, halved


Directions
Combine the yogurt and honey in a bowl and set aside.  Combine the orange juice and banana slices in a separate bowl.  Add the berries and grapes and gently mix the fruit mixture together. Spoon the fruit into serving bowls and top with the yogurt.

Grocery Shopping on a Budget

Everything is getting more expensive.  Between the costs of gasoline and groceries, it can put a dent in your pocketbook.  Since gasoline prices don't seem to give too much, let's focus on cutting costs at the grocery store.

Every saving, even the seemingly small ones, can add up and have a positive effects on your grocery bill.

Make a grocery list.  Most importantly, eat before you go to the grocery store and stick to that list.  A growling stomach can tempt you to buy those groceries you do not need but look appetizing.

Keep a mental tab or written record of the prices of your usual groceries.  Manufacturers and retailers want your money.  Many of us focus on the visual so if the box looks tasty, we buy it.  If a product is labeled on sale, it may not really be.  I cannot count the number of times I looked beneath a sales tag to find the original price of a food to be identical to the sale price.

Grow your own food.  Buying seeds to grow your own vegetables undoubtedly saves money, but it also takes time.  If gardening is feasible for you and your family, give it a go.  You may find it not only saves money but is also a fun hobby.

Buy in bulk.  However, look at unit prices to ensure buying a larger quantity is cheaper than smaller portions.  If you buy in bulk, make sure you will be able to eat all of it before it expires.  Non-perishable items last longer and are a good idea.

Buy generic or store brands.  Brand names tend to be more popular because they are familar and the packaging is more appealing.  However, little differences exist between the foods, some are even produced at the same plants.  Buying generic food saves costs.  Many foods have similar tastes, and you may even discover generic products you prefer over brand.

Use coupons.  You have heard of those extreme couponers who walk away with free products; you do not have to go to those extremes, but every coupon helps.  Check for online coupons and those in your local ads. 

Skip those prepackaged, convenience foods.  It does save time, but you can cut your own fruits and vegetables to save significantly.

Skip the bottled water.  Do not pay for something that is free.  If you prefer the taste, buy a Brita water filter.  It leaves the water from your faucet tasting just as good as the bottled.

In a world where everything seems to cost too much, it is important to save money where you can.  Start with your grocery bill today.

Functional Foods

Functional foods have been gaining popularity these past few years.  Functional foods, defined by the Academy of Nutrition and Dietetics, including whole foods and fortified, enriched, or enhanced foods have a potentionally beneficial effect on health when consumed as part of a varied diet on a regular basis, at effective levels.

Functional foods have also been defined as foods where new ingredients have been added to a food and the new product has an additiional function, one related to health promotion or disease prevention. 

There are many reasons behind the increasing demand of functional foods: rising healthcare costs and scientific research linking food diet to lower incidence of chronic disease.

Functional foods are a seemingly good idea, with one exception.  The FDA does not recognize functional foods as an actual food category and the term "functional foods" has no legal meaning in the United States.

Health claims, like the ones displayed on functional foods, are being better regulated with the awareness of manufacturers using false claims to increase sales of their product.  For example, a food that has cherry flavoring claims to have antioxidants that fight cancer, when really it is in a minute amount that will most likely not bring the same health benefits as a whole cherry.  You need to be on your guard for these kinds of claims that exaggerate a health benefit.  And if a food product says it will cure you of a disease, it is probably false.

An easy way to avoid false functional claims is to select the whole, fresh foods over their processed versions.  Read labels and look at ingredients.  And always check the research.  If there is significant research proving a health claim to be true, then that is most likely a true functional food.  Functional foods are great in that they add nutrients to our foods.  You just have to be a well-informed shopper and be weary of those health claims that seem too good to be true.

Gluten-Free Dieting

Back in April, I read an article about Miley Cyrus' tweet regarding rumors of her weight loss.  "For everyone calling me anorexic, I have a gluten and lactose allergy. It's not about weight, it's about health. Gluten is crapppp anyway!"  Her weight loss from a food allergy may be true, but gluten is not "crap."

Starting back in 2010, sales of gluten-free products have greatly increased, not just because we are more aware of gluten intolerances or celiac disease, but because it has gained popularity as a dieting approach.

Gluten is a protein found in wheat, barley, and rye, along with many common food additives.   It's found in everything from breads to salad dressings, and some ketchups and ice creams.  It gives dough elasticity and baked goods their chewiness.  Those who have celiac disease, caused by an overactive immune response to gluten in the small intestine, are encouraged to follow a  gluten-free diet to avoid digestive symptoms like pain and diarrhea.  It can even cause permanent intestinal damage or malnutrition.  The only treatment is a gluten-free diet.

One percent of the population has celiac; ten percent have some sort of gluten sensitivity.

Gluten-free diets, when used for no reason but to lose weight, are ineffective.  In order to make some bread and starches gluten-free without destoying the taste, many food-makers add extra fat and sugar than gluten-containing counterparts, and gluten-free products have less fiber so they do not fill you up as well.  Weight-loss occurs on this diet because gluten-free cuts out a majority of carbohydrates.  Carbohydrates are important and your body's preferred energy source.  So, it is not advised to follow a gluten-free diet unless medically necessary.

Gluten-free products are expensive, so save your money if they are not needed.

"Eat a little of everything, a lot of nothing."

Antioxidants

What is an antioxidant?

Antioxidants are substances that may protect cells from damage caused by unstable molecules known as free radicals.  Free radical damage may lead to cancer.  Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals might otherwise cause.

Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances.

Can antioxidants prevent cancer?

Considerable laboratory evidence from chemical, cell culture, and animal studies indicates that antioxidants may slow or possibly prevent the development of cancer.

From the Centers from Disease Control and Prevention came the 5-A-Day programs, which encouraged 5 portions of fruits and vegetables daily to prevent cancer and other diseases.  This program has become Fruits and Veggies- More Matters.  The reason for the emphasis on fruits and vegetables is due to the antioxidants found in these particular foods, among others. 

Good Sources of Antioxidants
Small red bean (dried)
Wild blueberry
Red kidney bean (dried)
Pinto bean
Blueberry (cultivated)
Cranberry
Artichoke (cooked hearts)
Blackberry
Prune
Raspberry
Strawberry
Red delicious apple
Granny Smith apple
Pecan
Sweet cherry
Black plum
Russet potato
Black bean (dried)
Plum
Gala apples

I encourage you to incorporate the fruits and vegetables you like into each meal.  By making half your plate fruits and vegetables, you fill up faster with the fiber in them with fewer calories than most foods.  Plus, remember the benefits of those antioxidants!

Limiting Fats

There are different types of fats in the foods we eat, some are healthy while others are not. Two fats to watch closely are saturated fats and trans fats.

Saturated fatty acids trigger the liver to make more total and LDL cholesterol; therefore, having a negative effect on your cholesterol levels.

In the body, man-made trans fats act like saturated fats and tend to raise blood cholesterol levels. Trans fatty acids may lower your good HDL cholesterol. Again, not good.

Many organizations have recommendations when it comes to trans fat in your diet.

The National Academy of Sciences, NAS, has recommended that trans fatty acid consumption be as low as possible while consuming a nutritionally adequate diet.

The 2010 Dietary Guidelines for Americans recommend avoiding trans fat as much as possible by limiting foods that contain synthetic sources of trans fat.

The American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories.

Trans Fat Sources
· Spreads: Margarine
· Packaged foods: Cake mixes, Bisquick
· Soups: Ramen noodles, soup cups
· Fast Food: Fries, chicken
· Frozen Food: Frozen pies, pot pies, waffles, pizzas, breaded fish sticks
· Baked Goods: Doughnuts, cookies, cakes from supermarket bakeries
· Chips and Crackers: potato chips, corn chips, buttery crackers
· Breakfast food: Breakfast cereal, energy bars
· Cookies and Candy
· Toppings and Dips: Nondairy creamers, flavored coffees, whipped toppings, bean dips, gravy mixes, salad dressings

Recommendations for saturated fat:

The 2010 Dietary Guidelines recommendations are to consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.

The American Heart Association released their 2011 update to cardiovascular disease prevention guidelines recommending saturated fat intake be <7%/total energy intake.

Saturated Fat Sources
· Hydrogenated Oils: Palm, Coconut
· Dried Coconut: used in sweet confections like cakes and candy bars
· Butter
· Rendered Animal Fats: typically used to make burgers, meatballs, sausages, gravy, or fried foods
· Dark Chocolate
· Fish Oil
· Cheese
· Nuts and Seeds
· Processed Meats: like sausage
· Whipped Cream

Whether you are trying to lower your cholesterol or you are trying to eat healthier, it is a good idea to limit trans and saturated fats in your diet.  Reading labels and knowing those foods that contains these fats will be beneficial to your health and your heart.

References:
http://www.heart.org/HEARTORG/
http://www.eatright.org/

The Obesity Epidemic

A clip from HBO Documentary Films: Weight of the Nation. 

A new study published this past month in the American Journal of Preventive Medicine predicts that 42 percent of Americans will be obese by 2030, and 11 percent of the population will be severely obese—or roughly 100 pounds overweight—by that year.

Healthcare costs also continue to climb. These Americans are much more likely to develop health conditions associated with obesity, requiring medical treatment—such as type 2 diabetes, heart disease, and kidney failure. 

Childhood obesity is also on the rise, with approximately 3600 new cases of type 2 diabetes being diagnosed in children each year. Type 2 diabetes was once rarely seen in this young population. 

Recently, we've seen efforts being made to aid this problem, from the banning of junk food ads on the Disney Channel to NYC banning large sodas. But will these bans get us closer to our ultimate goal of slowing or decreasing the rate of obesity in our nation?

What is different now than 50 years ago? Even 20 years ago? Technology for one is ever advancing. There is a wide range of Apple products, addicting social network sites, and a variety of video game systems. Technology is making a sedentary lifestyle easier.

"Poor diet and physical inactivity are the most important factors contributing to an epidemic of overweight and obesity affecting men, women, and children in all segments of our society," says the Executive Summary to the Dietary Guidelines for Americans, 2010.

The Dietary Guidelines for Americans 2010 recommends at least 30 minutes of moderate exercise most days of the week.

Obesity is an epidemic that did not occur overnight, and it will not be solved overnight. Physical activity and a balanced diet are a great start though.

References:http://www.ajpmonline.org/webfiles/images/journals/amepre/AMEPRE_33853-stamped2.pdf

http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf

In Season Fruits and Vegetables

Fruits and vegetables are cheaper and tastier when they are in-season.  We've heard this from various sources.  So when are produce in-season?  When I was researching this topic, many sites appeared with lists of different fruits and vegetables and when they are in-season.  I have compiled the lists but remember this varies depending on your geographical location.  This list holds true for most of the United States.

January	Broccoli, Cabbage, Cauliflower, Grapefruit, Lemons, Oranges, Papayas, Tangerines
February	Broccoli, Cauliflower, Grapefruit, Lemons, Oranges, Papayas
March	Broccoli, Lettuce, Mango, Pineapple
April	Artichokes, Asparagus, Broccoli, Lettuce, Mango, Pineapple, Spring Peas, Zucchini
May	Apricots, Artichokes, Asparagus, Broccoli, Cherries, Lettuce, Okra, Pineapple, Spring Peas, Zucchini
June	Apricots, Blueberries, Cantaloupe, Cherries, Corn, Lettuce, Peaches, Strawberries, Watermelon
July	Apricots, Blueberries, Cantaloupe, Corn, Cucumbers, Green Beans, Kiwi, Lettuce, Peaches, Plums, Raspberries, Strawberries, Summer Squash, Tomatoes, Watermelon
August	Apricots, Blueberries, Cantaloupe, Corn, Cucumbers, Egg Plant, Green Beans, Kiwi, Lettuce, Peaches, Plums, Raspberries, Strawberries, Summer Squash, Tomatoes, Watermelon
September	Egg Plants, Grapes, Lettuce, Pomegranates, Pumpkins, Spinach, Tomatoes
October	Apples, Broccoli, Cranberries, Grapes, Pomegranates, Pumpkins, Spinach, Sweet Potatoes, Winter Squash
November	Broccoli, Cranberries, Mushrooms, Oranges, Pears, Pomegranates, Pumpkins, Spinach, Sweet Potatoes, Tangerines, Winter Squash
December	Broccoli, Cauliflower, Grapefruit, Mushrooms, Oranges, Papayas, Pears, Pomegranates, Sweet Potatoes, Tangerines

Getting a variety of these fruits and vegetables is an important part of eating a balanced diet.  Remember to make half your plate fruits and vegetables!

A great resource on all stuff fruits and vegetables is http://www.fruitsandveggiesmorematters.org/.  Check it out!

Getting in Whole Grains

Experts are saying we should eat whole grains more often because they are healthy, nutritious, and full of the vitamins and minerals we need to stay at our best. 

If whole grains are so healthy, why do 80% of us eat them less than once per day?

To start, it doesn’t help that many people don’t know what whole grains are.  What makes something whole grain anyways?  What foods are they in?  How much do we need to see health benefits?

Whole grains contain all the essential parts and naturally occurring nutrients of the entire grain seed.  The food products should deliver the same rich balance of nutrients that are found in the original grain seed.

Basically, whole grain means the food contains the entire whole grain kernel.   Each part of the kernel contains important nutrients our bodies need.   The bran contains the fiber, the endosperm the starch and the germ vitamins and antioxidants.  By keeping the entire whole grain kernel in a food, we are making sure we are getting all of these nutrients we need for our health. 

The main benefits of whole grains: 

• stroke risk reduced
• type 2 diabetes risk reduced
• heart disease risk reduced
• better weight maintenance

Other benefits:

• reduced risk of asthma
• lower risk of colorectal cancer
• healthier blood pressure levels
• less gum disease and tooth loss

 Examples of whole grains:

Foods like oatmeal, bulgur wheat, brown rice, popcorn are whole grain and great to eat for both you and your children.

It gets trickier with foods like breads, crackers, pasta, and tortillas to tell if they are whole grain or not.  It doesn’t make it any easier that manufacturers go out of their way to make their products look and sound healthy, even when they aren’t.  Putting words like “100% wheat,” or “multi-grain” on a package of food does not necessarily mean it is whole grain.

We need to know how to tell if a product is considered whole grain or not if we are going to eat more whole grains.

There are 4 things to look for:

1.The Health Claim: diet with soluble fiber, and low saturated fat and cholesterol, may decrease risk of heart disease.

2.Soluble fiber should be listed on the nutrition facts label.

3.Whole grain label statement of being an excellent source of whole grain should be on front of the product.

4.Whole grains should be listed as the first ingredient on the box.

When a food does not have one of these 4 things on the food package, then it is a refined grain instead of a whole grain.

A refined grain has been changed from its natural state, generally involving the removal of bran and germ.

Refined grains are foods like white bread, pastas, baked goods, saltine crackers, white rice.

Since in refined grains the bran and the germ are taken out, we are also taking out the fiber and vitamins within these parts.

Fiber is especially important to our health.  The more we get, the better.  Fiber has many health benefits: it prevents constipation, lowers your risk of colon cancer, makes you feel full longer, and helps keep the digestive system healthy.

Recommended Daily Intake:

The Institute of Medicine recommends that adult females get 21-26 grams of fiber/day. As for children, 1-3 year olds should get about 19 grams of fiber/day and 4-8 year olds should get about 25 grams of fiber/day.

As for whole grains:

Dietary Guidelines for Americans: “Consume at least half of all grains as whole grains.  Increase whole-grain intake by replacing refined grains with whole grains.”  This means that at least three servings of whole grains are recommended for all Americans age 9 and up.

Next time you are at the grocery store, pick out some of those whole grain products!

References

The Whole Grains Council. http://www.wholegrainscouncil.org/

Successful Weight Loss

Did you know that as many as 95% of people who lose weight gain it back or more within five years? Billions of dollars are spent annually on fad diets.   Each diet makes claims that seem to good to be true: “lose 15-20 lbs in 2 weeks,” or “eat whatever you want, whenever you want, and lose weight.”   That is because they are.   Any diet can result in weight loss.   With commitment, this is true.   However, fad diets are only temporary and fail to focus on the factors needed for successful weight loss, like adding exercise or portion control.

The Academy of Nutrition and Dietetics: “A fad diet is a short-term fix that actually sets many dieters up for weight loss failure.”  Fad diets lack variety and balance.  They label certain foods as bad or as foods to avoid, when these foods are an important part of a balanced diet.  Examples of popular fad diets: Cabbage Soup diet, Atkins diet, Grapefruit diet, HCG diet, 17-Day diet, Paleo diet, and many more.

According to Kathleen Goodwin in “Successful Weight Loss,” exercise is essential for weight loss and number one predictor of whether you lose weight and keep it off.  Portion control closely follows.  Eating moderate portions without cutting out or avoiding foods has shown to be beneficial.  Adding exercise and eating everything in moderation for a lifetime will lead to weight loss or maintenance.   Fad diets lack these key components, and therefore, are a waste of money.

“The second day of a diet is always easier than the first. By the second you’re off it.” - Jackie Gleason

Following a well-balanced diet and incorporating physical activity into your daily life are 2 important parts of successfully losing weight and keeping it off.  Make an appointment with a dietitian to help you make the necessary lifestyle changes to lose weight and maintain it.

Room for Frozen Desserts

Ice cream, frozen yogurt, or sherbet: most like them, many love them.  Realistically, we cannot just cut foods we like completely out of our diet.  Instead, we should focus our attention on portion sizes, eating in moderation, and low fat and low sugar products. 

All the nutrition labels for ice creams, frozen yogurts, and sherbets have the standard serving size of a half cup.  When you read the label and it says 200 calories, remember it is 200 calories for a 1/2 cup.  You know those itty bitty containers sold at the grocery store?  That is a serving.

Reading nutrition fact labels is important.  There are two key nutrients to focus on when discussing frozen desserts: fat and sugar content.  While looking at a carton of ice cream, you will see terms like fat-free, light, low fat, reduced fat, and premium.  All refer to various fat contents.  Terms like no sugar added and sugar free are used for sugar content. 

Fat-free Ice Cream	less than 0.5 grams of fat per serving
Light Ice Cream	at least 50% less fat than regular ice cream
Low-fat (1%) Ice Cream	3 grams or less of fat per serving
Premium Ice Cream	more fat on average; made with higher quality ingredients
Reduced-fat (2%) Ice Cream	at least 25% less fat than regular ice cream
No Sugar Added Ice Cream	No sugar added during processing

 The fat and sugar content of the various Blue Bunny vanilla ice creams are listed below for comparison.

	Fat (g)	Sugar (g)
No Sugar Added Reduced Fat	5	4
No Sugar Added Fat Free	0	5
Premium Light	3.5	8
Light	3.5	15
Premium	9	15
Original	7	16

As a way to gauge the best options when choosing ice cream, there are some guidelines to follow.  Choose ice creams with less than 4 grams of fat and less than 15 grams of sugar. Adding fresh berries or nuts (pecans, walnuts, almonds) to your frozen dessert enhances flavor and will be adding vitamins A & C along with protein.

Individual servings and smaller containers of ice cream, frozen yogurt, and sherbet are a little pricier than gallon containers, but if you are busy and always on the go, these might be a good option for you.  They are also already in a single serving size so you don't have to worry about overeating. Healthier single size versions, like Skinny Cow and Weight Watchers, are now on the shelves.

Frozen yogurts are a healthy alternative to ice cream. They are similar in taste but a little tarter, and lower in fat.  They are made with yogurt and sugar.

Another frozen dessert is sherbet. Sherbet is made with 1-2% milk fat, fruit juice, and sugar. They are higher in sugar content than other frozen desserts but very low in fat. Comparing Calcium levels among these products, sherbet only contains 2% calcium, while the frozen yogurts and ice creams contain 10%.

A variety of frozen desserts are now available at the grocery store that cut down on both fats and sugar.   Take advantage of them if ice cream is a food you love.  Just remember to read the label for serving sizes and content and like everything, it needs to be eaten in moderation.

Banana Crumb Muffins

When bananas become overripe, I stick them in the freezer until I find a recipe in which to use them.  I know it is recommended to follow a recipe the first time you try it and then making changes to it later.  However, I made changes the first time, and I was pleasantly surprised at how good the muffins turned out.  I substituted 1/3 cup of butter for 1/3 cup of applesauce to cut out some fat and used 1.5 cups of whole wheat flour instead of 1.5 cups all-purpose to add fiber.  The muffins are very moist and delicious.  Tell me what you think!

Banana Crumb Muffin Recipe

Ingredients

1.5 cups whole wheat flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt

3 bananas, mashed
3/4 cup white sugar
1 egg, lightly beaten
1/3 cup apple sauce

1/3 cup packed light brown sugar
2 Tbsp whole wheat flour
1/8 tsp ground cinnamon
1/2 Tbsp butter

Directions

1. Preheat oven to 375 degrees F.  Line 12 muffin cups with muffin papers.
2. In large bowl, mix together the 1.5 cups flour, baking soda, baking powder, and salt.  In another bowl, beat together bananas, sugar, eggs, and applesauce.  Stir the banana mixture into the flour mixture just until moistened.  Spoon batter into prepared muffin cups.
3. In small bowl, mix together brown sugar, 2 Tbsp flour, cinnamon, and butter.  Mix well and sprinkle topping over muffins.
4. Bake in preheated oven for 18-20 minutes or until golden brown.

Nutrition Information: Serving (1 muffin): 156 calories, 36 g carbohydrates, 1 g fat, 3 g protein

Fresh, Frozen, Canned, Dried, Juiced

You can buy your fruits and vegetables fresh, frozen, canned or dried.  A lot of factors can contribute to which we buy.  Which one is cheapest?  The most convenient?  Will stay good the longest?  The healthiest?

Does nutritional value differ among them?

Many say fresh fruits and vegetables are packed with the most vitamins and minerals.  While it is true they are great sources of the vitamins A and C, potassium, and fiber, that is not to say the other forms of produce have no health benefits.  They also contain these important nutrients to keep our bodies functioning well.

Fresh produce loses nutrients the minute they are picked (the time between picking in the field to buying at the market is unknown), and the nutritional value depends on its ripeness.  Light and heat affect the amount of nutrients in a food.  Fresh fruits and vegetables also "go bad" faster than those which have been processed (frozen, canned, dried), and they are expensive.  Fresh produce is preferred because it is "whole" and left unchanged from its natural state.  However, there is a case for frozen, canned, or dried produce.

Frozen and canned fruits and vegetables are processed immediately after picking to preserve nutrients and prevent loss of nutritional value.  Frozen produce keep the most of their original nutrients.  It is the cooking method where vitamins and minerals begin to get lost.  Steaming and stir-frying are preferred cooking methods over boiling or stewing, because they preserve the vitamins and minerals of the food and result in brightly-colored vegetables.  Canned food is heated to high temperatures for preservation, leading to loss of some vitamins and minerals.

One ingredient to monitor in frozen and canned vegetables is the sodium content.  The amount of sodium in these foods can greatly contribute to your daily intake of salt, which can lead to high blood pressure, a risk for many health conditions.  Buy sodium free or reduced sodium frozen and canned vegetables or drain and rinse produce with water to reduce the amount of sodium.

Whole fruits, whether fresh, frozen, canned or dried, are preferred to juiced versions.  Juices often have added sugars and lack the fiber of the other forms.

MyPlate recommends you make half your plate fruits and vegetables, and any form of them will help you achieve this.  Fruits and vegetables have health benefits any way you look at them.

Food Allergy or Intolerance?

Chances are you or someone you know has a food intolerance or a food allergy.  4% of adults have a food allergy, while 5% of children under the age of 5 suffer from them, with rising numbers.  I hear these words interchanged often but they are very different. 

Food Intolerances

Defined as a food-induced reaction that does not involve the immune system.

Examples include lactose intolerance—when a lactose-intolerant person ingests milk, they have nausea, vomiting, diarrhea, and abdominal cramps.

Food intolerances generally are uncomfortable, but rarely, if ever, fatal.

You can outgrow food intolerances or develop them later in life.


Food Allergies

Defined as an immune system response to a food the body mistakenly believes is harmful.

The immune system creates antibodies to the food when it is eaten.

When the food is eaten again, the body releases chemicals to protect the body.

Symptoms usually occur within minutes and up to 2 hours after eating a food.

Allergic reactions to food sometimes are fatal if the allergy is very severe.

You can outgrow food allergies or develop them later in life.

Allergies are diagnosed by a blood or skin-prick test.

90% of all documented food allergies are caused by the following foods:

ü  Milk

ü  Eggs

ü  Peanuts

ü  Tree nuts, such as almonds, cashews, or walnuts

ü  Fish, such as bass, cod, or flounder

ü  Shellfish, such as crab, lobster, or shrimp

ü  Soy

ü  Wheat

Food allergies are serious and can be life-threatening so it is important to do everything you can to avoid exposure to that allergen.

Avoid cross contamination in the kitchen.  Cross contamination occurs when safe food for a person with food allergies comes in contact with the allergenic food.  Wash utensils, cutting boards, and countertops immediately with hot soapy water after using the allergen. 

Read food labels.  When allergens are present in foods, precautionary statements may be found on the package but they are voluntary. "May contain..." "Manufactured in a facility that processes..."  Also, check the ingredient list for the allergen.  If the allergen is found or may be in a food, it is best to avoid these foods.


References

Food Intolerances vs. Food Allergies
By Maura Keller
Today’s Dietitian
Vol. 13 No. 10 P. 52http://www.todaysdietitian.com/newarchives/100111p52.shtml

Debate: Organic vs Conventional Foods

Controversy surrounds the health benefits and costs of organically produced food versus conventionally.

Organic: of, relating to, or involving the use of food produced with the use of feed or fertilizer of plant or animal origin without employment of chemically formulated fertilizers, growth stimulants, antibiotics or pesticides.

Conventional: a type of farming which has been dominant since the latter half of the 20th century and accounts for the majority of food, fiber, and biofuel production in the industrialized world.

Pro Organic:

· The pesticides used in conventional farming are harmful to the environment: soil and water, and also to human health.

· Diet is an important source of exposure to pesticides, which is why choosing organic foods is so important.

· Organic products do not contain food additives, processing aids, preservatives, sweeteners, colorings, flavorings, or MSG.

Pro Conventional:

· Organic food is no better nutritionally than conventional, according to the Mayo Clinic.

· Pesticides are in the air and in our environment so no crop can be totally free of chemicals.

· Organic farmers can't produce enough to feed everybody.

· Conventional farms can exist anywhere and produce enough food to feed the world.

· Organic food is expensive!

Food	Conventional Cost	Organic Cost
Asparagus	$2.99	$4.99
Avocado	$1.99	$2.99
Grapefruit	$0.89	$2.49
Onions	$0.99	$1.29
Sweet Corn	$1.69	$2.89
Pineapple	$3.99	$5.99

My View:

The following produce are called the "dirty dozen" because they are known to have the most pesticide residues on their skins: apples, bell peppers, celery, cherries, imported grapes, nectarines, peaches, pears, potatoes, red raspberries, spinach, and strawberries. Wash thoroughly if buying conventional.

The five cleanest fruits and veggies are onions, avocado, sweet corn, pineapple and mango.

Always rinse produce thoroughly in warm water.

There is no reason to buy organic cereals and snack foods unless you like the product.

Don't waste your money buying organic seafood. Organic standards for seafood have not yet been set by the USDA. Anything can be labelled organic because of this.

I believe all foods- organic and conventional- have the same nutritional value.

Organic foods are a good option when it is feasible and falls into your budget. If not feasible, conventional foods are equally safe when properly cleaned and prepared.

References:

Anderson J. Organic foods may be an unsuspected source of dietary arsenic. EurekAlert, 2012.

Available at: http://www.eurekalert.org/pub_releases/2012-02/dc-ofm021312.php.
Accessed February 16, 2012

Food Marketing Institute. Natural and Organic Foods; 2007. Available at:

http://www.fmi.org/docs/media/bg/natural_organic_foods.pdf. Accessed February 18, 2012

Jones J. Advantages and Disadvantages of Organic Foods. 2011. Available at:

http://www.livestrong.com/article/442122-advantages-disadvantages-of-organic-foods/  Accessed February 23, 2012

Krauss J, Gallenberger I, Steffan-Dewenter I. Decreased functional diversity and biological pest

control in conventional compared to organic crop fields. PLoS ONE 2011; 6:5-14. Doi: 10.1371/journal.pone.0019502

Martens, M.H. Nutritional Quality: Organic Food vs Conventional. Available at:

http://www.acresusa.com/toolbox/reprints/organicvsconventional_nov00.pdf. Accessed February 16, 2012

The Pros and Cons of Organic Food. Healthy Active Living, 2012. Available at:

http://www.realbuzz.com/articles/the-pros-and-cons-of-organic-food/. Accessed February 16, 2012

Williams P.M., Hammitt J.K. Perceived risks of conventional and organic produce: pesticides,
athogens, and natural toxins. Risk Analysis, 2001; 21:1-12. Doi: 0272-4332/01/0400-0319