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A sweet, good-for-you, easy-to-take-with-you snack
2007-05-23 20:41:00
If you are reading this post, wondering what in the world a good-for-you, easy-to-take-with-you, sweet snack could be, the answer will definitely surprise you.Its prunes.Prunes?? Sunsweet is now selling individually wrapped packages of prunes, which can easily be put in a lunch box, purse or desk drawer at work for those between meal munchies.Prunes can no longer be thought of as just a constipation-cure.In fact, prunes just may be the least well known "health" food around! That's right...4 prunes contain just 100 calories, and are packed full of vitamins, minerals, antioxidants and fiber. Researchers at Tufts University claim prunes contain the most antioxidants of any fruit, even blueberries! Prunes are also a good source of potassium.And there's more! Research is currently underway investigating a possible link between prunes and osteoporosis treatment. A USDA-funded study conducted at Florida State University College of Human Sciences found that bone loss...
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What to believe? 5 signs of nutritional truth
2007-05-20 01:32:00
Nutrition and weight loss are big, big industries these days. From programs to diet pills to exercise equipment, advertisers are trying to lure you into buying from them. Sadly, many of these are not only a waste of money, some can be downright dangerous (remember ephedra?)The 5 W's are certainly not anything new, but using them to more closely examine the reliability of nutrition information you hear can help you separate the wheat from the chaff.1. Who? Examine carefully the credentials of the person giving you nutrition information. Some believe the best sources are doctors. While doctors may know some, nutrition is not typically a subject that receives much attention in medical school. Look for the RD, meaning Registered Dietitian. A person who has earned this credential has at minimum a college degree with course work concentrated in nutrition; 50% of all RD's have Master's degrees. Additionally, he or she must pass a rigorous exam, much the same as lawyers do ...
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Analyzing your beef
2007-05-16 23:04:00
Have you ever wondered how the nutritional quality of beef changes as the cooking method or percentage of fat changes? Wonder no more. The USDA has recently posted an online calculator that totals the protein, vitamin and mineral amounts in ground beef that contains between 5% and 30% fat.The calculator also contains information on a variety of beef cooking techniques, from baking to broiling, and how method of preparation affects the nutritional quality.Interested? Check it out before your next BBQ... http://www.nal.usda.gov/fnic/foodcomp/c ... E_NO=23999
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Are you thin...but really fat?
2007-05-11 21:54:00
Sounds weird, doesn't it? How can one be thin and fat at the same time?Medical researchers have found that inside some thin individuals may lie hazardous fat layers surrounding internal organs such as the heart, liver and kidneys. This was found even in professional models! What does this mean health-wise? It is theorized that the presence of this fat may be an indicator of increased heart disease and diabetes risk.Does our definition of "fat" need to be changed?To read more, click here for the USA Today article.Post your comments...what are your thoughts on this?
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Fiber, fiber, who's got the fiber?
2007-05-11 20:56:00
Fiber...we're all familiar with the term, but what is it exactly, and why is it so important to good health?Fiber comes from plants. Its really the structural backbone, if you will, that gives rigidity and strength to plants. Once you've eaten a fiber-containing food, it adds bulk to your digestive tract, easing the elimination of wastes and helping to avoid constipation.Its able to do this because fiber is virtually indigestible--your body can't break down the bonds that hold it together.There are two types of fiber, insoluble and soluble. As the names imply, soluble fiber dissolves in water, whereas the insoluble doesn't. Altogether the foods you eat contain mostly soluble fiber.Once dissolved, soluble fibers become quite gummy, and in your intestines they can bind with fatty substances which may actually help reduce cholesterol levels. There is also some evidence that soluble fiber can help with blood sugar control.For optimal health, aim to have between 25...
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Test Your Calorie Smarts
2007-05-08 22:09:00
Who doesn't love to eat out? I know I sure do! Americans are eating more and more of their meals in restaurants... there just isn't time to cook much anymore. Of course for those of us watching our diet, it can be hard to gauge the calories we eat from all that restaurant fare.Think you are an expert calorie sleuth? Its often tough! So, just for fun, I put together a little quiz to test your calorie smarts. Let me know how you do!Which one of the following pairs of foods has more calories...1. a) a Cinnamon and Raisin Whole Grain Bagel from Starbuck's, or b) a Krispy Kreme Glazed Whole Wheat DoughnutOK, you probably figured I throw a tricky one in here. The doughnut of course, right? Wrong. The bagel has 310 kcal, almost twice as many as the doughnut at 180 kcal. (The doughnut has more fat, though.)2. a) a Starbuck's Carrot Cake Muffin, or b) a regular size Dairy Queen Mocha MoolatteThink this one is a no-brainer? Just because its a muffin doesn&...
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Is Yerba Matte a Safe and Effective Weight Loss Supplement?
2007-05-04 23:34:00
You may also see this supplement referred to by other names such as Chimarrao, Hervia, St. Jesuit’s tea, or even by its scientific name, ilex paraguariensis (now aren’t you impressed?)Its very commonly drunk as tea in Brazil, Argentina and Paraguay. In foods, mate is consumed as a tea, and it is known to have stimulant as well as diuretic properties. Its use as a weight loss aid is questionable.Yerba mate contains caffeine, theobromine, and theophylline, chemicals commonly found in coffee, tea and chocolate. This causes yerba mate to possess both stimulant and diuretic properties. Its concentration of caffeine is less than coffee, 0.5-0.8% as opposed to 1-2% in the latter.Minerals such as iron, phosphorus, magnesium, calcium, thiamin and riboflavin, vitamins C and E and the known carcinogens, tannins and N-nitrosamines, are also found.As with other herbs and plants, the concentration of these compounds is dependent on the growing conditions of the plant, harvesting procedures and ma...
More About: Weight Loss , Weight , Matt , Loss , Effect

New OTC diet drug on its way soon
2007-05-02 03:53:00
Its true! In June the first FDA-approved over-the-counter (OTC) diet aid will hit the drugstore shelves. You actually may be familiar with this drug without even realizing it, because it has been available for years as a prescription drug called Xenical. The OTC version will be re-named Alli.What makes this drug unique is the fact that it is quite safe. Not without side effects, though! Alli works in the gut by blocking 25% of the dietary fat consumed. It has no appetite suppression effects.Glaxo-Smith-Kline, the manufacturer, claims that dieters who use Alli will be able to lose 50% more weight than they would have with dieting alone.Sounds impressive, doesn't it?Don't rush out to the drugstore just yet, there's a small catch.Individuals who take the drug need to consume a low calorie, low fat diet along with it. Why? Alli works by blocking fat absorption, but it is not without limits. Eat too much fat and you are in for some uncomfortable side effects... oil...
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What makes diet soda taste so bad
2007-04-30 22:19:00
There are many among us who avoid diet sodas because the taste is so bad. Up to this point it has been assumed that this objectionable taste was due to the artificial sweeteners used, whether it be aspartame or Splenda.Recently reported research from the University of Illinois indicates that this may not be so. The culprit could be mouth-feel.What is mouth-feel?Mouth-feel is a sensory characteristic that refers to the fullness and thickness of a food or beverage. This new study suggests the bad taste may stem from the absence of high fructose corn syrup which is used in regular sodas but not in diet ones.You can read more about the details of the study here .
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Taking zinc reduces infections...really?
2007-04-28 23:59:00
Its yet to be proven, but a recent study reported in the American Journal of Clinical Nutrition indicated that it just might be so, at least in older people.Michigan researchers gave 24 middle-aged and older adults (men and women, 55 - 87 years old) 45mg zinc daily for one year. A control group of 25 received a placebo.During the study period, study subjects were examined to see how often they got sick. Blood levels of zinc and other immune system markers were also evaluated.Results showed that those people who received zinc supplementation had significantly fewer infections than those who received the placebo.The blood tests taken halfway through the study period showed lower levels of inflammation and oxidative stress, leading researchers to the conclusion that the zinc provided anti-inflammatory and antioxidant effects that ultimately may help decrease infection as people age.Interesting. Do any of you take supplemental zinc? What do you think about these findings?
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Fast food calorie confusion
2007-04-25 19:32:00
For those of us trying to eat healthy and cut down on our calorie intakes, eating at a fast food restaurant is not easy! The lean, low calorie choices offered are few and far between.A recent poll conducted by public health advocates in California showed that it may even be more difficult than you had thought.In the poll, 523 people were given sample menu items from Denny's, Chili's, McDonald's and Romano's Macaroni Grill. They were asked to identify the foods which contained the most calories, the fewest calories, and the lowest salt and fat content.There were four questions, each identified the name of the food only.Guess what? NO ONE, and I emphasize NO ONE, got all four of the answers correct. In fact, 2/3's answered all four questions wrong!The executive director of the California Center for Public Health Advocacy, Harold Goldstein, who holds a doctorate in public health, missed every single answer in the quiz!Now if the professionals are confused, ...
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Painless ways to lose 10 pounds
2007-04-24 23:06:00
Did you realize that you could drop 10 pounds by just eliminating 100 calories per day from your diet? Or...you could keep eating the same and add another 100 calories worth of activity to your daily routine.Doesn't sound too hard, does it?Check out these 100-calorie suggestions from the American Dietetic Association (ADA)*: * Put mustard instead of mayo on a sandwich. * Try a “light” or fat-free salad dressing instead of regular. * Substitute Canadian bacon for regular bacon. * Eat fresh fruit instead of juice or dried fruit. * Order thin crust pizza instead of pan pizza. * Order your coffee “skinny” — with skim milk instead of cream. * Use a smaller bowl for your morning cereal. * Drink club soda with lime instead of regular soda.Burn 100 more calories with these ideas: * Set your alarm 15 minutes earlier and go out for a morning walk. * Stand up and walk around while on the phone at work. * Take your kids out for a bike ride after dinner. ...
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If you want to lose weight...stop dieting!
2007-04-19 22:15:00
Does this seem like a contradiction? Lose weight without dieting...how is that possible?If you have tried unsuccessfully to lose weight in the past, chances are you tried a special diet. And you probably lost weight. The important question of course being, did you keep it off permanently?For many the answer is no. In fact a recent study conducted at UCLA showed that short term dieting (up to about 6 months) can be achieved, but 2/3's of all dieters regain the weight within 4 - 5 years.If you are interested in reading more about the study, click here . (This link will only be active until 5/2, so if you want a summary of the study results after this date, send me an email and I'll forward one to you.)The reason that these diets ultimately fail is that the underlying causes of overeating aren't usually addressed. The focus is all on counting calories, restricting fats, cutting out carbs, not eating after 7pm, or other such tactics.What do I mean by this? Taking a ...
More About: Weight , Lose Weight , Stop , Dieting , Want

Oh no, now its olives!
2007-04-17 22:10:00
In what seems like an uncharacteristically long line of recent food recalls, olives are the latest to garner the spotlight.The olives in question are manufactured by Charlie Brown di Rutigliano & Figli S.r.l, of Bari, Italy. These may be contaminated with Closteridum botulinum, the organism which causes botulism. The following brands are affected: Bonta di Puglia, Cento, Corrado's, Dal Raccolto, Flora, Roland and Vantia. A recall is in effect for all Cerignola, Nocerella and Castelvetrano type olives. Manufacturing codes for all of these start with the letter "G", followed by 3 or 4 digits. Developing botulism can be fatal. If you or someone you know has eaten the suspected olives, watch for physical signs that include general weakness, dizziness, difficulty breathing, stomach distention, constipation and swallowing difficulties.Anyone with questions or concerns is advised to contact the Charlie Brown Company at 011-039-080-7839073 or charliebrownbari@yahoo.com.
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Did you know?
2007-04-16 21:20:00
Here is some fun food trivia...*The Himalayan gogi berry contains, weight for weight, more iron than steak, more beta carotene than carrots, more vitamin C than oranges. *Honey is the only food that does not spoil. Honey found in the tombs of Egyptian pharaohs has been tasted by archaeologists and found edible.*The largest pumpkin weighed 377 pounds.*Cranberry Jell-0 is the only kind that contains real fruit.*The green stuff on the occasional freak potato chip is chlorophyll.*America's best selling ice cream flavor is vanilla.*The first Lifesaver flavor was peppermint.*The avocado has the most calories of any fruit.*The typical American eats 263 eggs a year.*Nondairy creamer is flammable. (Anyone want to test this one?)*The average American consumes enough caffeine in one year to kill a horse.*Enough beer is poured every Saturday across America to fill the Orange Bowl.*Iceland consumes more Coca-Cola per capita than any other nation.*The citrus soda 7-UP was created in 1929; &#...
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When to see a Nutritionist?
2007-04-11 21:37:00
Have you thought about scheduling an appointment with a nutritionist, yet aren't really sure if he/she can help you?Check out the May 2007 issue of Consumer Reports for an article entitled 'Diet Plans: When to See a Nutrition ist'. Click here to read it.The article is fairly general, so contact me if you have questions or if I can help.By the way, if you are looking for a nutritionist, an online nutritionist is a great way to go! Convenient, flexible and totally confidential. You can see a list of the services I offer here .Perhaps you don't want to see a nutritionist yet, but are looking for more information about nutrition and optimizing your diet. Sign up for my free monthly ezine, Online Nourishment , and receive a free ebook, 'Losing Weight with Supplements: Fact or Fiction?' Both are packed with practical tips on how to eat healthy.PS. Your contact information will never be sold, rented or given away to anyone...you have my word!

Dietary supplements to fight aging: what you need to know
2007-04-10 17:58:00
Do you take a dietary supplement in hopes of delaying staying young longer? If you are, your monies are contributing to the whopping $5.8 million that are spent each year on dietary supplements.$5.8 million! Incredible.What 's probably more incredible (if that's possible) is that there really is no scientific evidence which proves that these supplements are effective.What's worse is that there is very little regulation of these supplements, thus you may unknowingly take a pill that doesn't even contain what the label says it does! It could contain ingredients not even listed.Now that's scary.CNN.com has a great article today on this. Click here to read it.
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A new one to try
2007-04-09 23:15:00
Crackers...definitely not the food of choice if you are looking for fiber! Even the ones advertised as whole wheat usually don't contain more than 1g of fiber.Enter All Bran crackers. These really taste great, and 18 crackers pack a powerful 5g fiber. The first ingredient is "whole wheat flour" followed by the whole grains rye meal, wheat bran, barley flakes, steel cut oats, corn meal, millet and rice flour.These snacks need to be eaten in moderation, though, as they do contain 6g fat (0% trans) and approximately 300mg sodium.Look for 2 flavors...multi-grain and garlic herb. Yummy!

Sugar Alcohols...not what you think
2007-04-07 00:56:00
No, sugar alcohols are not served at a cocktail party!What are they? Read this tip from the ADA* to find out...You’re looking at the label on a favorite food and you see ingredients like sorbitol, mannitol or maltitol. What are these ingredients, you might ask, and what are they doing in my food?Sorbitol, mannitol and maltitol are “sugar alcohols” – compounds used to add sweet flavors to foods, but with fewer calories than sugar.Sugar alcohols are used in foods as sugar replacers and can be a good option for those who want to watch calories, or for people with diabetes. In addition to providing sweetness, sugar alcohols add texture and bulk to foods, helping foods stay moist but not allowing baked goods to develop a crisp, brown crust.You can tell a food has a sugar alcohol in it by checking the list of ingredients for words that end in “O-L.” Sugar alcohols provide calories – about four per gram. The front of a food package may say “sugar-free,” but always check the ingredient lis...
More About: Hat , Alcohol , Think

Fiber...how much is enough?
2007-04-05 20:22:00
Eat more fiber. We've all heard it. But exactly what is fiber? What does it do for you and why is that important? How much fiber do you really need?Fiber ...did you know fiber is a carbohydrate? It is! Its known as a complex carbohydrate (as opposed to a simple carbohydrate, like sugar). Fiber comes from plants, it is the structural component of many fruits and veggies. Fiber is what gives broccoli is strong, stiff stalks.Even though fiber is a carbohydrate, it really doesn't contribute much to your caloric intake because its non-digestible. It adds bulk to waste in the intestines, aiding in the swift passage of stools through the intestinal tract. Function #1...helps keep you regular, making constipation less likely!Fiber is found in whole grains, and fruits and veggies, rich sources of various phytonutrients which are loaded with disease-preventing health benefits.How much fiber do you need? Well, that depends on what your calorie requirements are. Generally s...
More About: Enough , Much

Is your morning jump-starter hazardous to your health?
2007-04-02 22:24:00
A tip of the day from the ADA*...Coffee...its the most popular food consumed at breakfast in the United States. With millions of us jump-starting our day with coffee, are there any health risks to drinking caffeinated beverages? While many studies have explored connections between caffeine and health issues like cancer, cardiovascular disease and osteoporosis, no evidence has been found to link moderate caffeine intake to these or other health risks. Caffeine does act as a diuretic, but the water in a cup of coffee tends to balance out the diuretic effects.Caffeine acts as a mild stimulant to the central nervous system and both regular and decaf coffee can irritate the stomach. Caffeine can also act as an analgesic and may help protect against gallstones, cavities, type 2 diabetes and Parkinson’s disease, but more research is needed before caffeine can be proclaimed a “disease preventer.”How much coffee is too much? Your caffeine sensitivity depends on the amount you drink, the freq...
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Frequent weighing problematic for teens
2007-03-30 18:12:00
There are some common traits among adults who have lost weight and kept it off permanently. One of those is frequent weighing.Where this may be helpful for adults, the practice may have the opposite effect in teenage girls.A study conducted by Univ. of Minnesota researchers and recently published in the Journal of Adolescent Health found that teen girls who weigh themselves often are likely to binge eat and develop other unhealthy eating behaviors. For the 2,500 teens who were followed for 5 years, those that weighed themselves frequently tended to gain weight over time.The take-home advice from this study is that focusing on weight and the number on the scale for teens should be discouraged. It may end up making the weight problem larger!
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How to lose 7 pounds
2007-03-29 22:52:00
We've all heard the dieting wisdom that cutting back just a hundred or so calories each day can add up to pounds lost over the long haul.I definitely believe this approach has lots of merit. Sure, its not real quick, but its relatively easy, doesn't involve a great deal of effort, plus once the weight is lost, it tends to stay lost because habits have been changed in the process.Take a look at this example I recently ran across in Health magazine...If you ate 1 oz. of potato chips every day for a year, at the end of that time you would have consumed 3.8 quarts of oil!If you would have chosen to eat 1 oz. of multi-grain pretzels per day instead of the chips, you would have consumed only 0.8 quarts of oil by year's end.That's a saving of 3 quarts of oil!!How does that translate to calories saved?Well...one tablespoon of oil weighs approximately 14 grams.3 quarts of oil is equivalent to 12 cups.There are 16 tablespoons in a cup, so 16 x 12 = 192 tablespoons.192 tab...
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Should you pay more for organic foods?
2007-03-27 22:00:00
Organic foods cost more than conventionally-grown foods. Many people are willing to pay the extra it seems, as over $20 billion was spent on organics in 2004. This is somewhere between 1 - 10% of total food sales in the US.Remarkable!Even more remarkable is that predictions call for this figure to rise over the $30 billion mark this year.If you are considering adding your food dollars to that total, here are a few things you should know. First, check and make sure the label contains the Certified Organic Seal along with the words "100% Organic".This is your guarantee that the food in question has been grown according to the standards set by the USDA for organic foods and that the grower has passed the scrutiny of a USDA-accredited inspector.Organic foods are grown without the use of synthetic pesticides, herbicides, fertilizers and genetically-modified seeds. They are not treated with irradiation.Notice that this does not address the nutritional content. Many consumers...
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Are you getting what you pay for?
2007-03-16 05:25:00
Are you one of the 19 billion Americans who have taken a dietary supplement? You know what I mean by dietary supplement...those pills which promise a quick and painless way to lose weight.."the get skinny without exercising" variety?If so, read on for some things you might not have realized about the safety of these diet pills!The term dietary supplement was legally defined in 1994 as part of the Dietary Supplement Health and Education Act ( http://www.fda.gov/opacom/laws/dshea.html #sec3 ). In order to be considered as a dietary supplement, a product must be identified as such on the label. Additionally, the product must be intended to add to the diet, it must be taken orally as a capsule, tablet, pill or liquid, and it also must contain at least one of the following: vitamins, minerals, herbs or other botanicals or amino acids and other substances. What makes a dietary supplement different than a food or drug? Under the jurisdiction of the Food and Drug Administrati...
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Weight loss millions
2007-03-12 23:47:00
Millions of dollars, that is. Not pounds.It is estimated that Americans spend between $30 and $42 billion a year on weight loss products. That includes diet sodas, other diet foods, supplements, books, videos and commercial products.Wow.What's incredible is that the money spent on weight loss has continued to increase as the incidence of overweight and obesity has risen!Obviously something isn't working.The gimmicks, pills and special diet foods have done nothing to curb the battle of the bulge. Why? Because there is no magic pill or substance that will cause weight loss. Its a matter of calories going in being less than calories going out.What's the best approach then? Certainly not a fad diet. Certainly not strict dieting. These approaches backfire because they end up causing feelings of deprivation, which in turn end up increasing the desire to eat!Lifestyle changes that become habits are what pave the road to success in the weight loss world.
More About: Weight Loss , Weight , Lion , Loss , Lions

Food Porn
2007-03-09 14:17:05
Honest...I didn't come up with this term, I really didn't! Writers at the Center for Science in the Public Interest (CPSI) did, in fact, its the title for one of their columns in Nutrition Action Healthletter . (Which, by the way, is a great newsletter to subscribe to. Check out the information on it at CPSI's website, www.cspinet.org . )What actually is Food Porn? Here's an example from the Jan/Feb '07 issue of Nutrition Action...Cheesecake Factory's Godiva Chocolate Cheesecake. Yum, who doesn't like cheesecake? (OK, my husband for one!) I actually love it, its one of my favorite desserts, and I certainly don't expect it to be low calorie. But this melt-watering, sumptuous chocolate cream cheese bomb contains 980 calories and 41 grams of fat.Let me repeat.980 calories and 41 grams of fat.Isn't Food Porn an apt term? 980 calories is about half of the calories recommended for most individuals FOR ONE DAY. The fat content is e...
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100% Fad Free
2007-03-08 02:16:01
Did you know March is National Nutrition Month? The theme this year is 100% Fad Free . So...test your knowledge of fad diets by taking this short quiz put together by the American Dietetic Association:1. What is a fad? A. Bellbottoms and polyester B. Pet rocks C. Low carb/high protein diets D. All of the above2. Following a diet fad is bad for your health… A. Always B. Sometimes C. Never3. Which fad diet was originally published in 1825 but is still popular today? A. Cabbage Soup Diet B. Grapefruit Diet C. Low-Carbohydrate Diet D. Banana and Skim Milk Diet4. A diet that recommends the following should raise a red flag: A. Special food or drink to detoxify the body B. Eating a specific food with all meals C. Eating protein and carbohydrates at separate meals D. All of the above5. It’s not a diet fad if it’s endorsed by a celebrity. True / False6. Some diet fads work. True / False7. What popular crac...

More on the chicken recall
2007-03-08 02:16:01
Oscar Mayer/Louis Rich grilled chicken breast strips were recently recalled due to possible Listeria monocytogenes contamination. Now the recall has been widened to include all chicken products processed at the plant where this harmful bacteria was found.Read more about the recall here .
More About: Recall , Chick , Chicken , More , Call

Tiny steps to big weight loss results
2007-03-08 02:16:01
Several days ago an article appeared on MSNBC.com that I thought was worth sharing with you. (Check out the link at the end of this blog entry to read the whole article yourself.)A new way to approach weight loss---make small reductions in calorie intake (i.e., 50 calories) at a time. Do this at each meal, 3 times a day, and you have subtracted 150 calories for the day. The beauty of it is that you hardly notice the changes, because they are so little. No more giving up of your favorite foods! Its easy to do--switch from using mayo on your sandwich to mustard and tomato is one example. Doesn't sound hard, does it?Its really somewhat of a novel approach to weight loss, given that most diets you read about call for drastic deprivation resulting in pounds melting away quickly. What these diets don't tell you is that when you go off them, the weight often comes back pretty quickly. If any of you have tried the low carb approach, you know what I mean!Granted, the weight lo...
More About: Weight Loss , Weight , Results , Tiny , Loss