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Archive for the ‘Nutrition’ Category
Tuesday, February 1st, 2011
Celeste Sepessy, Lead Fitness Writer, HFPN
What you put in your stomach may go straight to your heart. Luckily, a heart-healthy diet is an easy one to follow – it’s not a diet at all.
“A heart-healthy diet is generally characterized by a diet that’s high in fruits and vegetables, whole grains, low- and non-fat dairy products, legumes, lean meat and fish at least twice a week, preferably oily fish,” says Dr. Alice Lichtenstein of Tufts University. This type of diet will be low in saturated fat and trans fatty acids.
Lichtenstein, the Gershoff professor of nutrition science, emphasizes that there aren’t necessarily heart-miracle foods. Instead, she says, “It’s a general pattern and it can be adapted to different people’s personal preferences, ethnic backgrounds and religious requirements.” Constructing a heart-healthy diet is especially necessary in the U.S. today. Heart disease is the leading cause of death, accounting for 27 percent of all deaths in the country, according to the American Heart Association. But, incorporating exercise and altering one’s diet can significantly decrease the risk of having heart problems later on.
Lichtenstein says making positive changes to one’s diet is easy and flexible.Changes often require a simple substitution – low-fat milk for regular, lean cuts of meat for fatty cuts – can significantly revamp a diet. These choices will help reduce unnecessary saturated and trans fat and cholesterol, while adding more heart-healthy nutrients like fiber and omega-3 fatty acids.
Hindrance and helpers: the nutrients in a heart-healthy diet:
The American Heart Association recommends certain dietary requirements and limitations to ensure a heart-healthy diet.
Cholesterol: Limit cholesterol to 300 mg a day. One egg has about 215 mg – all found in the yoke.
Saturated fat: This fat should make up less than 7 percent of one’s total caloric intake. Saturated fat is found in meat and animal products and is the main contributor to high blood cholesterol.
Trans fat: Limit trans fat intake to less than 1 percent of total calories. Margarine and cooking oils are a common source of this cholesterol creator.
Fiber: Consume at least 25 to 30 grams of fiber each day from whole grains, fruits, vegetables and legumes. Fiber aids in the digestive process.
Omega-3 fatty acids: Fatty fish like salmon, albacore tuna and trout contain these acids which reduce risk for cardiovascular disease. Soybeans, walnuts and flaxseeds also can contribute omega-3 fatty acids.
Overall, it’s crucial to balance the calories consumed and calories expended. “Any food eaten in excess, even if it’s good for you, would work against energy balance and not be good,” she says. “One of the biggest challenges we’re facing is the absolute quantity because two-thirds of us are overweight or obese.” Following a heart-healthy diet will both shave pounds and reduce the risk of heart disease. And, as more and more health options become available, the transition can be an easy one. “You can make minor adjustments in any type of cuisine, food that’s available or choices in restaurants so that you can end up getting the components of a heart-healthy diet,” she says. “Be creative.”
Requirements of a heart-healthy diet:
Maintain a healthy weight
Keep your meals low in saturated and trans fat
Choose foods rich in fiber
Meet daily nutrient requirements
Substitute risk for wellbeing:
Do your heart a favor by making these simple substitutions:
Low- and non-fat dairy for full-fat dairy
Lean cuts of meat for fatty cuts of meat
Skinless poultry for poultry with skin
Whole fruits for juice
Prepare your heart for heart health:
According to Dr. Lichtenstein, certain preparation methods can significantly alter a meal’s dietary composition.
Account for what you add. “If you’re adding a lot of butter, you’re adding saturated fat so you altering the composition of the food you’re consuming,” she says.
Grilling may drain the pounds. “On the other hand,” Lichtenstein says, “if you grill, you would be draining fat off of the meat, so that would be good.”
Forget the fryer. “If you bread and deep fry it in partially-hydrogenated fat, you’re probably getting trans-fatty acids,” she says.
Courtesy of HFPN
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Tuesday, January 4th, 2011
Dominique Adair, MS, RD
*courtesy of HFPN.com*
Weight loss drugs, referred to as pharmacotherapy, have been popularly used since the 1950s, though long before that there were products available claiming to contain sanitized tapeworms available for purchase. Following several drugs such as dinitrophenol and the amphetamine-like compounds that posed serious side effects, the weight-loss drugs most commonly used today are appetite suppressants and nutrient absorption blockers.
While lifestyle measures remain the cornerstone of prevention and treatment of obesity, adding anti-obesity agents is considered by some physicians for obese patients who did not achieve sufficient weight loss after lifestyle modifications. Often positioned as an adjunct to diet and exercise, weight loss drugs are meant to supplement these behavior interventions and not to replace them. This article will review these classes of drugs, how they work, and the criteria with which physicians prescribe them to their patients.
Classes of Drugs
Today, most commonly prescribed weight loss drugs are either appetite suppressants or fat absorption blockers. For both, the goal of pharmacological intervention is to decrease feeding behavior and reduce weight. Appetite suppressants facilitate weight loss by tricking the body into believing that it is not hungry or that it is full. Most of them decrease appetite by increasing serotonin or catecholamine — two brain chemicals that affect mood and appetite. For example, the drug Subutrimine acts by increasing noradrenaline and serotonin levels in the hypothalamus, nucleus accumbens and the brainstem, all regions associated with energy homeostasis (1). Other centrally acting drugs that also work through the modification of neurotransmitters are presently being aggressively researched to determine if these novel approaches lead to clinically meaningful weight loss and improvements in comorbid conditions such as diabetes and cardiovascular disorders.
Clinical experience data on the success of these drugs suggests that weight loss produced by any one agent is limited and rarely exceeds 10% of the starting weight (2). This initial drop also plateaus. The ‘ceiling effect’ observed is probably due to adaptive changes as the body continues to maintain a balance in favor of energy conservation or the body’s metabolic “slow-down” in response to chronic underfeeding. One approach that some weight loss specialists have adopted to overcome this issue is to develop combination therapies that tackle the problem through more than one mechanism in an effort to minimize the impact of these adaptive changes.
Fat absorption inhibitors work by preventing the body from breaking down and absorbing ingested fat. These medications act on the gastrointestinal system and work by blocking the action of lipase, the fat-digesting enzyme, thereby reducing fat absorption in the gut. The non-absorbed fat is then eliminated in bowel movements. It also blocks the availability of fat-soluble vitamins (vitamins A, D, E, and K), so patients may also take a vitamin supplement (3).
The most commonly prescribed fat absorption blocker is the prescription drug Orlistat (brand name Xenical). Research has explored the effectiveness of Orlistat compared to other drug treatments, placebo, or behavior-focused interventions. Avenell et al. carried out a systematic review of trials involving a combination of diets, drug therapy, exercise, and behavior therapy and concluded that adding Orlistat to a dietary intervention improved weight loss by 3.26kg up to 24 months (4). Research also indicates that Orlistat reduces cholesterol and blood pressure levels and improves glycemic control when compared to placebo (5).
As of 2007, Orlistat became available over-the-counter (OTC). Sold as the brand name “Alli,” which is half the strength (60mg versus 120mg) of the prescription drug, Orlistat was the first clinically-proven OTC product to be combined with a comprehensive support program. Research indicates that both Orlistat and Alli can improve weight loss if used alongside behavioral and lifestyle interventions, however due to unpleasant side effects (urgent bowel movements, diarrhea, and gas with oily spotting/anal leakage) there remain problems with adherence and much variability in patient outcomes.
The Best Candidates
While each physician develops their own specific criteria for prescribing weight loss drugs, guidelines do exist. The National Heart Lung and Blood Institute’s evidence statement on pharmacotherapy for weight loss asserts:
“Weight loss drugs approved by the FDA may only be used as part of a comprehensive weight loss program, including dietary therapy and physical activity, for patients with a BMI of 30 with no concomitant obesity-related risk factors or diseases, and for patients with a BMI of 27 with concomitant obesity-related risk factors or diseases. Weight loss drugs should never be used without concomitant lifestyle modifications. Concomitant assessment of drug therapy for efficacy and safety is necessary. If the drug is efficacious in helping the patient lose and/or maintain weight loss and there are no serious adverse effects, it can be continued. If not, it should be discontinued” (6).
Before selecting a medication(s), physicians will also consider health history, possible side effects, and potential interaction of weight-loss drugs with other prescribed and OTC medications.
It is extremely important for physicians to emphasize to their patients that weight-loss drugs don’t replace the need for changes in eating habits and activity level. In fact, several studies on drug intervention alone demonstrate that once patients stop taking the drug, they may have a higher rate of regain compared with people who also have some behavior modification support (7).
Weight-Loss Drugs and the Fitness Professional
When combined with a low-calorie diet and regular exercise, weight-loss drugs produce an average weight loss of 5% to 10% of total body weight within a year, a typical initial goal for any weight-loss effort. Losing 5% to 10% of total weight may not seem like much, but even modest weight loss can improve health by:
* Decreasing blood pressure
* Decreasing lipid levels
* Decreasing blood glucose levels
* Increasing insulin sensitivity
With interventions that combine lifestyle behavior change and pharmacotherapy, it is difficult to determine how much of weight loss success can be attributed to each. Regardless, both during drug intervention and after, lifestyle behaviors, as supported by fitness professionals, remain an exceptionally important part of the success equation.
References:
(1) Sargent B and Moore, NA. New central targets for the treatment of obesity. Br J Clin Pharmacol. 2009 December; 68(6): 852–860.
(2) Tziomalos K, Krassas GE, Tzotzas T. The use of sibutramine in the management of obesity and related disorders: an update. Vasc Health Risk Manag. 2009; 5: 441–452.
(3) Hollywood A, Ogden J. Taking Orlistat: Predicting Weight Loss over 6 MonthsObes. 2011;2011:806896. Epub 2010 Nov 11.
(4) Avenell A, Brown TJ, McGee MA, et al. What interventions should we add to weight reducing diets in adults with obesity? A systematic review of randomized controlled trials of adding drug therapy, exercise, behaviour therapy or combinations of these interventions. Journal of Human Nutrition and Dietetics. 2004;17(4):293–316
(5) Padwal R, Li SK, Lau DCW. Long-term pharmacotherapy for overweight and obesity: a systematic review and meta-analysis of randomized controlled trials. International Journal of Obesity. 2003;27(12):1437–1446
(6) http://www.nhlbi.nih.gov/guidelines/obesity/e_txtbk/txgd/4325.htm last accessed 12.12.10.
(7) Warziski Turk, M Randomized Clinical Trials of Weight-Loss Maintenance: A Review. J Cardiovasc Nurs. 2009; 24(1): 58–80.
Tags: aerobic exercise, benefits of exercise, corporate fitness, Eating Right, employee wellness, exercise, exercise programs, fit tips, fitness activities, fitness programs, Food Labels, health, health and wellness, healthy foods, heart disease cancer, metabolism, muscle supplements, Nutrition, nutritional supplements, physical exercise, protein diet, supplements, time exercise, vitamin reaction, weight reduction, wellness program, woman
Posted in Building Muscle, Eating Right, Expert Tips, Fitness Training, General Information, improve your health, Nutrition, Programs, tips to living better | Comments Off
Thursday, October 28th, 2010
Courtesy of HFPN.com
Jonathan Ashe
The most important aspect of shopping for produce is finding clean, delicious, and nutritious fruit and vegetables for you and your family. You work hard towards health for you and your clients, so decisions regarding produce are as important as planning an exercise program. But how do you select quality produce?
We have all stood there—under the hum of fluorescent lights and fixed upon freshly moistened produce—trying to select a piece of fruit or a vegetable. Do you tap on a banana or a watermelon? Do you smell a potato or a tomato? And what do the answers to these tests reveal to us about the produce? “If you are a farmer that knocks on thousands of melons a year you probably know what you are listening for,” shared Kyle Tator. Kyle is the Extension County Program Director for New Mexico State University in Valencia County, New Mexico and helps run a local farmers market.
But what about us, those who want to pick the right produce but don’t have years of education to back our choices?
Experts advise that we become our own produce expert. Start by learning some general tips on selecting fresh and ripe produce.
Timing Is Everything
Look at where you buy your produce and find out the best time to buy your fruits and vegetables at that location.
Laura Bittner, and Extension Agent helping to run the Valencia County Nutrition Program advises, “there are days of the week…when produce comes in to the grocery store and I would ask whoever is working in the produce section what days those are and how quickly they get the produce out [on the floor]…that would be the day that I would go and purchase produce.”
Here are some general tips to help you and your client selecting the best produce:
* Fruits are either ripened on the plant or non-climatically ripened (berries, citrus, cherries, dates, and grapes) or still ripen off of the plant or climatically ripened (peaches, bananas, apples, melons, plums, and tropical fruits)
* Remember that buying under ripe produce isn’t always the best option. Peaches, cantaloupe and nectarines are examples of fruits that may soften during storage, but they won’t ripen.
* Tropical fruits such as mangoes and kiwis will grow sweeter off the plant, but not develop their aroma (developed on the plant)
* Avocados must be picked in order to ripen (so hard is okay)
* Look for produce that is average in size and shape for the best taste. Large produce rarely tastes as good, usually has tough flesh, and takes up too much space (does anyone really eat the state fair produce winners?)
Distance Matters
The estimates of miles traveled for produce varies with each season and each piece of fruit or vegetable.
If you live in New York and buy California table grapes, that produce traveled over 3000 miles to get to your plate.
For most fruits and vegetables, quality increases—in freshness, taste, or nutrition—as the distance decreases between the farmer and consumer. Know where the produce originated. Kyle and Laura suggest adding “distance traveled” on your list of clues to select quality produce. Further, they advise to segment distance to determine your top-down list of choices for produce:
The first choice is seasonally fresh produce that are usually found at your local farmers market, Community Supported Agriculture (CSA) groups, and grocery cooperatives—you will usually need a membership to the CSAs or co-ops to enjoy their benefits. Visit the Local Harvest website (http://www.localharvest.org/) to find farms, farmers markets, and CSAs in your area. You can also search for a farmers market through the USDA Agriculture Marketing Service website (http://apps.ams.usda.gov/FarmersMarkets/).
Eat local produce at the peak of freshness during their growing season and you will notice the difference. The more experience you gain from buying local foods, the more you will know the “season” for each produce selection.
When visiting your local farmers market or speaking with a CSA representative, Kyle suggests asking the following questions to help you decide if the produce is right for you:
If the booth displays “Grown Organically”, ask the farmer if they are registered or certified with the USDA. The answers will help you determine if they have gone through the application and approval steps or are misusing the label.
If the booth displays “Grown Naturally” or without an organic display, ask the farmer what type of inputs (fertilizer, insecticide, herbicide, etc.), varieties (heirloom, hybrid, genetically modified, etc.), water supply, and other practices to determine if you want to eat their produce.
Labels are Important
Buying produce—as every product in the grocery store—requires an understanding of labels. Use the labels attached to produce to help determine source and potential quality:
* Organic – The easy part is that produce is either organic or it is not. There is no such thing as 95% or 70% of organic ingredients when it comes to produce. For your best quality organic produce, select products with the USDA organic seal. To reduce the mystery of certification from international sources, select products with the USDA organic seal that were produced in the United States.
* Natural – This label means nothing regarding a certification process and there is no guarantee of what “natural” means.
* Universal Product Code (UPC) – The 12 digit number on the barcode will tell you a lot about the produce, including its origin. Use a UPC look-up service (such as http://upcdata.info/) to help find information. The UPC code is for fixed weight or volume items which is a trend with organic produce with larger companies (such as a package of organic carrots)
* Price Look-Up Code (PLU) – While that little sticker on loose produce is annoying to remove, they do provide information to help you decide on selection. The 4 or 5 digit PLU code aids checkout with specific codes for specific items and their prices per weight. The PLU provides you information such as:
o Produce that starts with the number 9 are organically grown
o Produce that starts with the numbers 3 or 4 are conventionally grown
o Produce that starts with the number 8 are genetically modified organisms (GMOs)
Make sure to clarify with the produce clerks when you find bulk produce that are without the PLU code or have a store made label above their bin. This will make sure the label is correct and aid you in making your produce selection.
If you are unsure of any produce at any venue, don’t hesitate to ask questions of the farmer, produce clerk, or anyone in charge of the selection. Even their responses will help you decide on what is best for you.
Further Reading:
To learn more about your local seasons for fruits and vegetables, visit About.com’s comprehensive state-by-state or regional listing of seasonal fruits and vegetables:
(http://localfoods.about.com/od/findlocalfoodsbystate/u/stateguides.htm).
To start building a knowledgeable foundation in produce selection, you can review numerous websites that identify clues of ripeness for specific produce.
Here are a few sites to get started:
* USA Pear Council Produce Guide – http://www.usapears.com/en/Recipes%20And%20Lifestyle/Culinary%20Corner/Produce-Guide.aspx
* Purdue University Extension Program – http://www.cfs.purdue.edu/extension/food_health/nutrition/produce.html
* The Center for Disease Control provides a good monthly fruit or vegetable highlight – http://www.fruitsandveggiesmatter.gov/month/index.html
Tags: Eating Right, employee wellness, fit tips, Food Labels, health, health and wellness, healthy foods, label ingredients, Nutrition, wellness program
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Wednesday, June 23rd, 2010
Foods that look healthy for you but are not!
20 Unhealthy Foods That You Think Are Healthy But Are Actually Killing You Slowly
November 12th, 2009 Posted in Diet, Healthy Lifestyle
Updated: 11/12/2009
Let me preface this post by saying: “I eat these foods.” Yes, it is true, I do eat about 50% of the foods listed. Especially peanuts, Smartfood, and some of the carbohydrate foods listed at the bottom.
If you take this list literally, it will just aggravate you, so take it with a grain of salt… or maybe a grain of whole wheat.
There are many terms that are misleading in the food advertising industry today. Think of how many times you see healthy phrases plastered all over food containers.
Some examples of “healthy food” words on product labels:
- Fat Free
- Reduced Fat
- Low Fat
- Sugar Free
- No Added Sugar
- Diet
We are supposed to believe that each of these categories makes a food healthier. In reality, this couldn’t be further from the truth.
Here is what those “healthy food” phrases actually translate to:
- Fat free, but full of sugar and chemicals.
- Reduced fat, but increased carbohydrates.
- Low fat, but high glycemic index.
- Sugar free, but artificial everything else.
- No added sugar… because the all natural version has enough sugar to give you type II diabetes anyway.
- “Diet” food, but it causes cancer in lab rats so don’t drink/eat too much of it.
Consider the logic that food manufactures would have us believe: fat-free is good for you; jelly beans, jolly ranchers, and cotton candy are fat-free; therefore all those sugary candies are good for you. Makes sense? Think about it.
In fact, a study at John Hopkins University recently determined a link between high blood sugar and heart disease. This means high glycemic foods, such as the candy I just mentioned as well as many similar products, are inherently unhealthy.
Let’s examine some examples of nasty food that is supposed to be healthy, but will secretly kill you faster than the Terminator (not the Arnold character in any of the sequels).
1. Diet Soda
Why is it good? A sugar free version of the popular carbonated beverage that you can drink on the go.
Why is it bad? OK, so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas, and you have a recipe for a Tumor in a Can.
Then of course you’ve got the caffeine factor, which is linked to hyperactivity, high blood pressure, and can mess with your blood sugar. Unfortunately the caffeine is an oh-so-good afternoon supplement.
Instead choose: filtered water and the occasional glass of milk
2. Sushi made with white rice and imitation crab meat or vegetables
Why is it good? Seaweed contains essential nutrients such as selenium, calcium, iodine, and omega-3 fats. Sushi is nearly always wrapped in seaweed.
Why is it bad? This garbage doesn’t deserve to be called sushi. They are just small, compact, high glycemic, high calorie, carbohydrate nuggets. There’s not even much protein in these things. Eat 3-4 of them and you’ve had your serving for the day.
Aside from that, imitation crab meat isn’t even good for you. It is mostly just a crab flavored tofu-like substance fortified with sugar, sugar, and more sugar. It isn’t tofu, it’s actually a bunch of processed white fish, but it tastes like tofu. Blah!
Instead choose: In order to get some healthy carbs, some high-quality protein, and the benefits of omega-3 fats, choose real sushi made with salmon or tuna. To make it even healthier, order sashimi instead of white rice.
3. Peanuts
Why is it good? Peanuts contain healthy fats that contribute to the reduction in triglycerides, which are known to promote cardiovascular disease. In addition to monosaturated fatty acids, peanuts also contain magnesium, vitamin E, arginine, fiber, copper and folate all of which help to reduce the risk of cardiovascular disease.
Why is it bad? Aside from being high in fat and calories, peanuts also are loaded with omega-6 fats that distort the omega-3 to omega-6 ratio. This ratio says that your intake of each omega fatty acid should be 1:1. The reasons why this ratio is recommended is a topic for a whole other article.
All we need to know is that the American diet is typically from 20:1 to 50:1 in favor of omega-6, so any effort to reverse this trend is important for combating over 10 different common diseases including Alzheimer’s, rheumatoid arthritis, and diabetes. Peanuts are often contaminated with a carcinogenic mold called aflatoxin, and they are also one of the most pesticide-contaminated crops.
Instead choose: almonds or all natural organic peanut butter, but pour off the top layer of oil and replace with olive oil if the resulting peanut brick is too stiff. Olive oil is very low in omega-6 fats.
(But honestly, if you want the peanuts you should just eat them. They’re not that bad for you diet-wise.)
4. Reduced-Fat Peanut Butter
Why is it good? All peanut butter provides a heart-healthy substantial quantity of monounsaturated fat.
Why is it bad? Most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even MORE nasty sugar is added and they contain less healthy fat. I’d rather just eat the extra calories.
Instead choose: As with peanuts, choose almonds or all natural organic peanut butter instead. Just remember to pour off the top layer of oil and replace it with olive oil if the resulting peanut brick is too stiff. Olive oil is very low in omega-6 fats.
I personally, after switching to all-natural, can no longer stomach commercial peanut butter. It tastes like sweetened lard to me now so I’d rather barf than eat it at all.
5. Corn Oil
Why is it good? It contains omega-6 fatty acids, which are unsaturated fats that don’t raise cholesterol. Sweet.
Why is it bad? In the true spirit of peanuts, corn oil has 60 times more omega-6s than omega-3s. Omega-6 fatty acids increase inflammation, which boosts your risk of cancer, arthritis, and obesity. This is why we prefer a balanced ratio of omega-3s, which are found in walnuts, fish, and flaxseed.
Instead choose: Canola or Olive oils, which have a far better ratio of omega-6s to omega-3s. In my humble opinion, choose olive oil instead since canola oil has some less important issues of its own.
6. Fat-Free or Reduced Fat Salad Dressing
Why is it good? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and crisco. Sick.
Why is it bad? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners.
Secondly, since many vegetables are fat soluble, taking away the fat from the dressing means fewer of the salad nutrients will be absorbed into your body.
This was confirmed by a study at Ohio State University wherein a higher fat salad dressing resulted in an increased uptake of the antioxidants lutein and beta-carotene.
Instead choose: A salad dressing made with olive oil, or just use olive oil and vinegar as your salad dressing. If you try it you might like it.
7. Anything made with Soy
Why is it good? It’s not. But in the spirit of argument: vegetarians and vegans eat the stuff so they can get protein in their diets. Yay ::sarcasm:: Plus the stuff is apparently low in fat and an alternative to whey for the lactose intolerant.
Why is it bad? Straight up, soy is thought to be linked to increased estrogen in males and increased breast cancer in women. The estrogenic effects are sometimes said to merely be the presence of the phytoestrogens and estrogen mimicking compounds found in soy.
Because of these estrogenic compounds, infants in particular can be adversely affected in many negative ways from exposure to soy, including premature development in girls, and underdevelopment in boys.
Soy also promotes hypothyroidism, thyroid cancer, and infertility just to name a few additional disorders. Phytic acid, trypsin inhibitors, toxic lysinoalanine and highly carcinogenic nitrosamines are all highly present in soy products.
Some people are allergic to soy protein.
Instead choose: any high protein whole food such as brown rice, goats milk, coconut milk, almond milk, whole grains, nuts, seaweeds, seeds, beans, and lentils.
If you must have a protein powder, choose any of a variety of protein powders available on the market today, including whey and egg protein. I use Optimum Nutrition protein powder. Click here to get some.
As a side note, goats milk is considered one of the healthiest foods on the planet today, so give it a try.
8. Yogurt cups, especially those with fruit at the bottom
Why is it good? Individually, fruit and yogurt are two of the healthiest food choices at the grocery store.
Why is it bad? Manufacturers load these products up with corn syrup, which effectively doubles the amount of sugar. All the better to entice kids to ask you to buy this crap.
Instead choose: Activia yogurt, which contains additional live active cultures to help your digestive system. Choose the Light version if you wish, but it is sweetened with sucralose (Splenda). (I opt for the light version.)
I enjoy Splenda quite often, but we have yet to know if there are an significant long term effects from its use. After all there are a few theories which suggest that consuming sucralose is like consuming very small amounts of chlorinated pesticides. There are at this time no conclusive tests that sucralose has any long term negative side effects.
9-11. Fruit Juice, Dried Fruit, and Fruit Cocktail
Why is it good? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.
Why is it bad? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff usually has preservatives added to it.
Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar. Think of it this way: take any fruit, which is naturally loaded with sugar, remove all the moisture thus shrinking it down to a fraction of its normal size, then sell it by the bucket load to consumers who don’t understand that this little tiny piece of fruit still has nearly all the calories and sugar of the original fruit!
Can anyone say “portion control”? What about “blood sugar coma”?
Instead choose: eat the whole fruit including the skin if possible, but limit it to one serving of fruit per meal/snack to avoid insulin spikes. If you must have fruit cocktail, choose one that comes packed in its own juices instead of syrup.
12. Smartfood (Cheesy Popcorn)
Why is it good? Because cheesy popcorn is oh so tasty.
Why is it bad? Because you are really just eating the popcorn equivalent of potato chips. Seriously, compare total calories and you will find that you are not saving much on the calorie front by eating Smartfood instead of chips.
Instead choose: get some spray butter, pop some plain popcorn, spray a light coat of spray butter on the popped corn, sprinkle various spices on the corn (but go easy on the salts), and shake it up in a bag. Now you have a low fat tasty treat.
Smartfood isn’t as bad as a candy bar or a Twinkie though, so go ahead and splurge every so often.
13. Beans packed in sugary syrups such as Boston Baked Beans
Why is it good? Baked beans are good for you because these types of beans are loaded with fiber
Why is it bad? The sugary syrup, just as much as in a can of soda, is just going to spike your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes.
Instead choose: Red kidney beans. These things are packed with protein and fiber, and can be mixed with any sort of salad or pasta. Sometimes I enjoy kidney beans straight out of the can; no cooking, just wash and chow.
There are also several other kinds of high protein, high fiber beans, but they typically have to be cooked first. I say this because I tend to be lazy about cooking and I know you do too. Try cooking up some nice black beans; high in protein and fiber, low in everything bad.
14-20. Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels
Why is it good? Granola has some fiber, pasta salad has some vegetables, croutons make our salad crunchy, english muffins are one step up from bagels, and pretzels are a quick low-fat snack.
Why is it bad? One word: carbohydrates. All of these foods are made with corn syrup and/or processed white flour. These foods will spike your blood sugar faster than Bruce Lee could have kicked you in the face. You also won’t get much nutrition in the way of protein, fiber, vitamins, or minerals from any of these foods.
Instead choose: 100% whole grain or whole wheat pasta and English muffins for increased fiber and protein. Egg salad because, like it or not, eggs are good for you and are high in protein. Almond slices are high in omega-3 fats and are crunchy like croutons. Substitute healthy nuts for white starches whenever you can and you too can receive a 30% less chance of heart disease.
Clearly there are many alternatives to sneaky consumer foods. Fruits and vegetables remain a key ingredient in a healthy diet, and now you can look for tricky catch phrases when purchasing ‘health foods’. Drink plenty of water, get plenty of sleep, and eat wholesome low-sugar, healthy-fat foods; I bet you will end up doing OK as a result.
Resources:
Endocrinology 150:2446-2453.
Study Ties Obesity, Inflammatory Proteins to Heart Failure Risk
Tags: grain fitness, smartfood, unhealthy foods
Posted in General Information, Nutrition | Comments Off
Thursday, March 25th, 2010
Trans-Fat-Free Food: What’s the Truth?
The skinny on labels, calories, and what trans fat means to your diet.
WebMD Feature
By Kathleen M. Zelman, MPH, RD, LD
Reviewed by Brunilda Nazario, MD
We’ve made great progress since January 2006, when Congress required that trans fat content be listed on food labels. Food manufacturers and restaurants that used the unhealthy fats have scrambled to find alternatives so they can boast of their “trans-fat-free” foods. Bills to limit or ban trans fats in restaurants or school cafeterias have been introduced in many states.
Artery-clogging trans fats have been made out to be the bad guy in American diets — and there’s good reason for that. But the truth is that just because something is trans-fat-free, that doesn’t necessarily mean it’s healthy. Experts agree that using healthy fats, such as canola oil, olive oil, and plant sterols is better than using the artery-clogging trans or saturated fats. Yet all fats are loaded with calories — and so need to be limited in our diet.
To make it even more confusing, labels boasting “zero trans fat” don’t always mean a food is completely trans-fat-free. By law, such foods can contain small amounts of trans fats per serving. You’ll still need to turn over the package and look at the list of ingredients and the nutrition facts panel.
So just what are trans fats? There are two types — the naturally occurring type, found in small amounts in dairy and meat, and the artificial kind that results when liquid oils are hardened into “partially hydrogenated” fats. Natural trans fats are not the ones of concern, especially if you usually choose low-fat dairy and lean meats. The real worry in the American diet is the artificial trans fats, which are used extensively in fried foods, baked goods, cookies, icings, crackers, packaged snack foods, microwave popcorn, and some stick margarines.
These artificial trans fats started getting lots of attention after research showed that they could increase the risk for heart disease by increasing “bad” LDL cholesterol and decreasing “good” HDL cholesterol.
The American Heart Association (AHA) recommends limiting trans fat to less than 2 grams per day (a figure that includes the naturally occurring trans fats). The 2005 U.S. Dietary Guidelines simply recommend keeping trans-fats consumption as low as possible.
The Real Meaning of ‘Zero Trans Fats’
In any grocery, you’ll see many products boasting “zero trans fats.” Yet this does not necessarily mean there is absolutely no trans fat in the product.
“Even though the label states “zero trans fats,” one serving of the food can contain up to 0.5 grams of trans fat, according to the law, and still be labeled trans-fat-free,” explains Elizabeth Ward, MS, RD.
The same guideline exists for saturated fats. Only when the food label states “no trans fats” does it really mean there are none.
The problem is that small amounts of these artery-clogging fats can add up quickly, especially if you eat several servings each day of foods that contain up to 0.5 grams per serving.
For example, popcorn can be an excellent source of fiber, is a whole grain, and can be low in calories. But if you eat several cups of microwave popcorn, the trans fat can really add up.
“Most people eat three cups at a sitting, which is three times the serving size and can have as much as 1.5 grams of trans fats,” says Ward, author of The Pocket Idiot’s Guide to the New Food Pyramids. “The same goes for trans-fat-free cookies that are easy to eat by the handful and add up quickly.”
How to Find Trans Fats on Labels
The only way to be sure you’re getting a truly trans-fat-free food is to check the list of ingredients on the label. Avoid products containing “partially hydrogenated fats or oils” (the main source of trans fats) or “shortening.” Also keep in mind that some manufacturers are listing components of food ingredients separately so they can move trans fats lower on the list of ingredients.
Michael Jacobson, executive director for the watchdog group Center for Science in the Public Interest, suggests looking beyond trans fats when you’re reading labels.
“There is a frozen ice cream snack that claims zero trans fat, yet has 20 grams of saturated fat in one serving,” he says. “So even though it has no trans fats, it contains a day’s worth of saturated fat and is anything but healthy.
“Trans fats are the worst fats, even more so than saturated fats, but you must evaluate a food on the entire profile, including calories, total fat, saturated fat, vitamins, mineral, sodium, sugar, and fiber.”
Trans Fat Substitutes
If a label says trans-fat-free, what else might the food item have in it? Food chemists are experimenting with different fats and oils that are suitable replacements and don’t alter taste or texture.
“Most of the fast-food restaurants have done a very good job switching to a vegetable oil like soybean oil to deep-fry their foods,” says Jacobson.
Using heart-healthier monounsaturated or polyunsaturated oils, such as olive, canola, or corn oil, is a great option for some products, but doesn’t work when you need a solid fat to make a food. Replacing trans fat with saturated fat is better, but not ideal.
“Trans fats are worse than any other fat, including butter or lard, so look for foods that use the least amount of trans fats,” says Jacobson. “Even if it contains a little saturated fat, it is better than consuming the trans fat.”
Adds Ward: “Tropical oils such as palm, palm kernel, and coconut may not contain trans fats, but they contain unhealthy saturated fats that are almost as bad for you as partially hydrogenated fats.”
Trans Fats When You’re Eating Out
But what about foods in restaurants, or from outside the U.S. where trans fat labeling may not be required? When restaurants and state fairs boast that their oils are trans-fat-free, some consumers may be misled into believing fried foods are good for them.
“Using trans-fat-free cooking oil to fry foods is certainly better,” says Ward. “But the food is still fried, and fried food is high in fat and calories and generally not recommended for the heart or the waistline.”
Wendy’s, Taco Bell, Dunkin’ Donuts, Baskin Robbins, Denny’s, IHOP, KFC, Pizza Hut, and Starbucks are among the food companies that have replaced trans fats or are committed to doing so. Yet plenty of restaurants still use them.
“Avoiding fried foods and cakes, cookies, and pastries is the easiest way to reduce trans fat consumption when you eat out,” says Jacobsen.
You can also ask about the type of fat used for frying, baking, and in salad dressings. Even if the menu boasts that items are “cooked in vegetable oil,” that doesn’t necessarily mean they’re trans- fat-free foods. They may contain some partially hydrogenated vegetable oil.
Beyond Trans Fats
While eliminating trans fats is important, it’s only one piece of the puzzle when it comes to protecting your heart and health.
“Trans fat is getting lots of bad press but it is important to keep in mind the ‘big’ fat picture, which includes total fat, saturated fat, and a healthy lifestyle,” says cardiologist Robert Eckel, MD.
“Limiting trans fats is … only one component of a healthy dietary pattern that includes eating a wide variety of nutritious foods such as fruits, vegetables, and whole grains; limiting total fats [and] saturated fats; getting regular physical activity; and being at a healthy weight,” says Tufts University researcher Alice Lichtenstein,DSc. Eckel, past president of the AHA, adds not smoking to that healthy lifestyle list.
To help educate consumers about trans fats and other fats, the AHA has launched a “Face the Fats” campaign, enlisting the help of Eckel as well as The Food Network’s Alton Brown, known for his scientific approach to cooking. Brown uses his knowledge of food to help consumers learn to make low-fat substitutions that are nutritious and still delicious.
“I look at recipes and see how I can make it healthier by reducing the amount or type of fat, using a replacement ingredient, or altering the cooking method,” says Brown. “But sometimes, none of these work and the answer is to simply eat a smaller portion.”
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Tags: Eating Right, Food Ingredients, Food Labels, healthy foods, Nutrition, Trans Fats
Posted in Expert Tips, Nutrition | 5 Comments »
Thursday, March 25th, 2010
All About Food Labels
Ever wonder what you’re really eating in that buttery snack cracker, sugary canned fruit, or slice of processed cheese? It’s easy to find out. Just read the Nutrition Facts on the product’s food label.
What Are the ‘Nutrition Facts’ on the Food Label?
The Nutrition Facts section is located on the outside of the package and is easy to read. This section of the food label gives you information about specific nutrients in the product, including:
-
- Fats
- Protein
- Fiber
- Specific vitamins and minerals
Serving Size: An Important Part of Food Labels
At the top of the Nutrition Facts section, you’ll see the serving size (such as 1/2 cup, five crackers, or 10 chips) and servings per container (such as two, four, six). The food label then lists the number of calories, and the amount of calories from fat, per serving.
These numbers are important, especially if you aim to eat a diet lower in calories and fat. For example, having five Ritz crackers at 80 calories per serving is not bad for a snack. But who eats just five crackers? If you had 15 crackers, you’d consume 240 calories — which is probably too many, especially for teens who are watching their weight.
You’ll notice different units of measurement on food labels. Many of the nutrients are measured in grams or “g,” while others are measured in milligrams or “mg.” Some information is given in percentages (%).
Fats and Other Nutrients
Along with calories per serving and calories from fat, the Nutrition Facts gives you the amount of other nutrients and total fat. It then breaks the total fat number down into saturated fat and trans fat — the unhealthy fats that can increase the risk of heart disease.
The total fat number is also broken down into polyunsaturated fat and monounsaturated fat, which are healthy fats more beneficial to your health. Keep in mind that it’s always good to limit the total amount of fats you eat, especially “bad” fats.
Let’s look at what these terms mean:
- Cholesterol is found mainly in meat, poultry, fish, and dairy products. The cholesterol found in food can increase the cholesterol in your blood, but saturated fats have a greater impact than dietary cholesterol.
- Saturated fat comes primarily from foods of animal origin such as dairy products, meat, butter, cheeses, poultry, and luncheon meats. It is also found in tropical oils such as coconut oil and palm oil. Choose nonfat or low-fat dairy, lean meats, and skinless poultry to reduce saturated fat intake. Too much saturated fat can raise the cholesterol level in the blood and increase the risk of heart disease.
- Trans fats are formed during the process of “hydrogenation,” a manufacturing technique that turns liquid oils into partially solid products. These fats are in vegetable shortening, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, salad dressings, and other processed foods. Eating too many trans fats raises the cholesterol level in the blood.
- Polyunsaturated fat comes from many plant foods, nuts, seeds, some plant oils (sunflower, corn, soybean), some seafood (herring, salmon, mackerel, halibut), and soybeans. Polyunsaturated fat is a healthy fat and includes heart-healthy omega-3 fatty acids.
- Monounsaturated fat comes from some plant foods, including olives and olive oil, canola oil, peanuts, and avocados. New research suggests that these fats help reduce your risk of heart disease.
After fats, carbohydrates, dietary fiber, sugars, and protein are listed on the food label. These items are followed by specific nutrients in the food, such as vitamin A, vitamin C, calcium, and iron. Last, the food label lists the ingredients in the product.
What Are ‘Daily Values’ on a Food Label?
To the right of the “Nutrition Facts” are the Daily Value percentages. The Percent (%) Daily Value indicates how much of a certain nutrient one serving of the food contains, compared to the recommended amount of that nutrient you should have for the entire day.
The percentages next to each nutrient — such as fat, sodium, fiber, protein — can help you determine whether a food is “high” or “low” in that nutrient. And 5% or less is considered to be “low,” while 20% or higher is “high.” For example, the Dietary Fiber is 0%, or “low,” in Ritz crackers.
Sample Nutrition Facts
Here is a sample Nutrition Facts label (for Ritz Crackers):
Ingredients: Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate [vitamin B1], riboflavin [vitamin B2], folic acid), soybean oil, sugar, partially hydrogenated cottonseed oil, salt, leavening (baking soda, calcium phosphate), high fructose corn syrup, soy lecithin (emulsifier), natural flavor, cornstarch.
Nutrition Facts
Serving Size: 5 Crackers (16g)
Servings Per Container: About 28
Amount per Serving
Calories: 80 Calories From Fat: 40
% Daily Value*
Total Fat:4.5g 7%
Saturated Fat: 1g 5%
Trans Fat: 0g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 1g
Cholesterol: 0mg 0%
Sodium: 135 mg 6%
Total Carbohydrate:10g 3%
Dietary Fiber: 0g 0%
Sugars: 1g
Protein: 1g
Vitamin A: 0%* Vitamin C 0%
Calcium: 2%* Iron 2%
*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower, depending on your calorie needs.
Avoiding Marketing Hype
As you get used to reading food labels, you’ll realize that some manufacturers try to fool consumers.
Some packages say “all natural.” But if the products are high in sugar or saturated fat, “all natural” means nothing! If a food label says “low-fat,” read the Nutrition Facts to see if it’s really a healthy choice. Many times, a low-fat food is still high in sugar or calories.
Boosting Key Nutrients
It’s important to choose foods that are nutrient-dense. That means food with:
- Substantial levels of vitamins and minerals.
- Few calories.
- Limited saturated and trans fats.
- Low levels of cholesterol, sodium, and sugar.
Limit these nutrients: total fat, saturated fat, trans fat, cholesterol, and sodium. Eating too many of these may increase your risk of heart disease, high blood pressure, and some types of cancer. No more than 1/3 of your total daily calories should be from fat. And most of it should be mono- or polyunsaturated.
Get plenty of these nutrients: fiber, Vitamin A, Vitamin C, calcium, and iron. Eating plenty of these nutrients can boost your immune function and overall health. Fiber is important to promote healthy bowel function, while calcium builds strong bones and prevents fractures. Vitamin A and C are important for staying well, preventing infection, and reducing the risk of diseases.
By reading the Nutrition Facts, you can be sure you’re getting the nutrients you need each day. For instance, if a food has 30% of the Daily Value of calcium, you know you will need to eat a few more food sources of calcium (like milk, cheese, and yogurt) to reach 100% daily value of calcium for the day. If a food provides 20% of the Daily Value of protein, you’ll need to make other protein selections during the day to ensure 100% of the Daily Value of protein.
Words of Warning About Food Labels
Food labels must state if the product contains ingredients that contain protein from the eight main allergenic foods. These include:
- Milk
- Eggs
- Fish
- Crustacean shellfish
- Tree nuts
- Peanuts
- Wheat
- Soybeans
The label might say “Contains milk” or “Contains peanuts.” This is lifesaving information for people allergic to these foods.
The bottom line: read the Nutrition Facts on your food labels. Let food labels work for you as you establish healthful eating habits.
WebMD Medical Reference
View Article Sources
SOURCES: American Diabetes Association website: “Nutrient Content Claims & Percent (%) Daily Value.United States FDA/CVSAN website: “How to Understand and Use the Nutrition Facts Label.”
Tags: Eating Right, Food Labels, healthy foods, label ingredients, Nutrional Facts, Nutrition
Posted in Expert Tips, Nutrition | 37 Comments »
Monday, March 22nd, 2010
TIPS FOR HEALTHY GROCERY SHOPPING
Read the labels, and fill your cart with the most nutritious foods
By Sylvia Davis
WebMD Weight Loss Clinic – Feature
Reviewed by Louise Chang, MD
It all starts in the grocery store. The foods you choose to stock your pantry, refrigerator, and freezer are the foundation for your diet.
Grocery shopping can be daunting. It can be overwhelming to try to choose the healthiest foods from among all the options that line every aisle. And new trends and choices pop up every day, from fortified foods to upscale gourmet.
To help you navigate the supermarket, here are some expert tips to help you read food labels and choose healthy products. We’ve also got a top 10 list of nutritious foods to add to your grocery cart.
Label Reading Tips
The first thing you’ll see is the label on the front of the food package. Manufacturers can say most anything they want on the front label (to get the real story, see the Nutrition Facts panel on the back). Here are some terms you may see there, and what they really mean:
- Fortified, enriched, added, extra, and plus. This means nutrients such as minerals and fiber have been removed and vitamins added in processing. Look for 100% whole-wheat bread and high-fiber, low-sugar cereals.
- Fruit drink. This means there’s probably little or no real fruit, and lots of sugar. Look for products that say “100% Fruit Juice.”
- Made with wheat, rye, or multigrain. These products may have very little whole grain. Look for the word “whole” before the grain to ensure you’re getting a 100% whole-grain product.
- Natural. The manufacturer started with a natural source, but once it’s processed the food may not resemble anything natural. Look for “100% All Natural” and “No Preservatives.”
- Organically grown, pesticide-free, or no artificial ingredients. Trust only labels that say “Certified Organically Grown.”
- Sugar-free or fat-free. Don’t assume the product is low-calorie. The manufacturer may have compensated with unhealthy ingredients that don’t taste very good — and have no fewer calories than the real thing.
Here are some key phrases you’ll see on the Nutrition Facts panel on the back of the package:
- Serving Size. Portion control is important for weight management, but don’t expect manufacturers to make it easy for you. Pop-Tarts, for instance, come two to a package. The label says one serving is 200 calories — for “one pastry.”
- Calories and Calories From Fat. This tells you how many calories are in a serving, and how many of those calories come from fat. Remember that this information is for one serving as defined on the label.
- Nutrients by Weight and Percentage of Daily Value (%DV). This shows how much of each nutrient is in one serving, by weight in grams and by %DV. This symbol refers to the recommended daily allowance for a nutrient based on a 2,000-calorie diet (some nutrients, such as sugar and protein, don’t have a %DV). Fats are listed as “Total Fat” and also broken down so you can see how much is unhealthy saturated fat and trans fat.
- Vitamins and Minerals. Vitamins and minerals are listed by %DV only. Pay particular attention to vitamin A, vitamin C, calcium, and iron; most Americans don’t get enough in their diets.
- Ingredients. They’re listed in order from the greatest amount to the least. Experts offer a rule of thumb: the fewer the ingredients, the better.
Top 10 Foods to Put on Your Grocery List
Here are some foods that experts say should be on any health-conscious shopper’s grocery list:
- Tomatoes. These juicy, red fruits are loaded with the antioxidant lycopene, which has been shown to reduce the risk of cardiovascular disease in women.
- Low-fat proteins. Good sources of lean protein include seafood, skinless white-meat poultry, eggs, lean beef (tenderloin, sirloin, eye of round), and skim or low-fat yogurts, milk, and cheeses. Some research has indicated that a diet moderately high in protein can keep hunger at bay, and thus help you lose weight.
- Whole grains, oats, and fibrous foods. Fiber helps your digestive tract work properly and lowers cholesterol levels while keeping your belly feeling full. Whole grains also contain antioxidants, are fat free, and are easy to fit into your diet.
- Berries (red and blue), including grapes. Berries are loaded with vitamins and minerals, as well as phytochemicals with cancer-fighting properties. Red grapes, in the form of one glass of red wine daily, may even reduce the risk of heart disease, according to the American Heart Association. (If you’re a nondrinker, check with a doctor before starting.)
- Nuts. A handful of almonds, cashews, pecans, or walnuts provides fiber, vitamin E, and healthful, monounsaturated fats. Just watch your portion size; these nutritious nuggets are high in calories.
- Fish and fish oil contain omega-3 fatty acids that can reduce the risk of heart disease by protecting the heart against inflammation. The American Heart Association recommends eating fatty fish such as salmon, mackerel, tuna, or sardines at least twice a week.
- Unsaturated fats such as olive, canola, and soybean oils are the best kind of fats.
- Low-fat dairy products provide plenty of calcium to help keep bones and teeth strong, are a great source of protein, and may even enhance weight loss, according to some research.
- Vegetables are a healthful eater’s best friend. All veggies, except avocadoes, are fat-free and loaded with disease-fighting phytochemicals.
- Legumes (like pinto, garbanzo, kidney and black beans and lentils) are underrated. The lowly bean is naturally fat free and loaded with protein, fiber, vitamins, and minerals, especially iron. They add few calories, but keep you feeling full.
For additional information read 10 Tips for Healthy Grocery Shopping.
Tags: Eating Right, food labels ingredients, healthy foods, Nutrition
Posted in Eating Right, Expert Tips, Nutrition | 9 Comments »
Monday, March 22nd, 2010
10 Foods You Probably Think Are Healthy, But Aren’t
Jul 1st, 2008 by Mehdi Posted in Nutrition | Print
 Cereals aren’t as healthy as you think. Image credit: hello sunrise
To build muscle & lose fat, 90% of your diet must consist of whole unprocessed foods. That’s anything that doesn’t come out of a box like meats, veggies, eggs, fruits, etc. Eating 6 meals/day leaves room for 4 junk meals per week.
You’re already doing that but not getting results? Maybe you’re not eating that healthy. Here are 10 foods you might think are healthy because they’re labeled as such, but which in reality are anything but healthy.
1. Breakfast Cereals. Cereals are labeled healthy & nutritive and recommended for weight loss. Read the labels: cereals are often high in sugar & salt and their vitamin/mineral content is chemical based.
Healthy alternative: one of these breakfast recipes.
2. Granola Bars. Granola bars consist of healthy oats & nuts. But they’re glued together with blood sugar raising ingredients like corn syrup. Some bars even contain chocolate chips, making them as bad as candy bars.
Healthy alternative: homemade protein bars.
3. Yogurt with Fruit at The Bottom. Fat free doesn’t mean healthy. Labels tell you they contain added sugars, corn syrup or artificial sweeteners. Same with fat free frozen yogurts which can contain 20g sugars per 1/2 cup.
Healthy alternative: plain unflavored yogurt mixed with fruit cut into pieces.
4. Bread. Convenient and tastes good, but not as healthy as you think. Whole grain or whole wheat means nothing. Dark bread can still contain corn syrup & trans-fats and eating too much bread will make you fat.
Healthy alternative: Ezekiel Bread, but lower your bread intake.
Bread is also not as healthy as you think. Image credit: Harald Schmid
5. Sandwiches. Often labelled “fitness” or “light”, but containing sugar-laden salad dressings, little veggies & proteins and too much white bread. Freshness is questionable and you need the foot-long to fill your stomach.
Healthy alternative: make your own sandwiches.
6. Fruit Juice. Even 100% fruit juice has added sugars, usually fructose. Cans of fruit juice contain up to 38g sugar per 8oz. Excess fructose causes obesity, bad cholesterol, poor appetite control, etc.
Healthy alternative: home-made fruit juice or eat fruit.
7. Sport Drinks. Supposed to help you replenish electrolytes, carbs, etc. But it’s actually sugar water, with up to 30g sugar/serving. If you eat healthy and don’t drink 2 gallons water in 1 setting, you don’t risk water intoxication.
Healthy alternative: water during workout, protein + carbs post workout.
8. Fast Food Salads. Contain sugar-laden salad dressings, croutons made from refined white flour or white floor pasta. In many cases you’re better off ordering a double cheeseburger than a chicken salad.
Healthy alternative: make your own salads.
9. Frozen Meals. Nothing is wrong with frozen veggies/fruits. But a lot is wrong with frozen meals often labeled “light” or “healthy”. They’re processed, high in sugar, and come with sauces & sodium. Avoid.
Healthy alternative: cook all your meals for the day in the morning or evening.
10. Diet Soda. Contain artificial sweeteners like the controversed aspartame. Do your research and decide if you want to take the risk. Start with this & this thread on diet soda in StrongLifts.com Forum.
Healthy alternative: water, water with squeezed lemon, green tea.
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Tags: Eating Right, healthy foods, nutritional labeling
Posted in Eating Right, Expert Tips, Nutrition | 2 Comments »
Monday, March 22nd, 2010
20 Unhealthy Foods That You Think Are Healthy But Are Actually Killing You Slowly
November 12th, 2009 Posted in Diet, Healthy Lifestyle
Updated: 11/12/2009
Let me preface this post by saying: “I eat these foods.” Yes, it is true, I do eat about 50% of the foods listed. Especially peanuts, Smartfood, and some of the carbohydrate foods listed at the bottom.
If you take this list literally, it will just aggravate you, so take it with a grain of salt… or maybe a grain of whole wheat.
There are many terms that are misleading in the food advertising industry today. Think of how many times you see healthy phrases plastered all over food containers.
Some examples of “healthy food” words on product labels:
- Fat Free
- Reduced Fat
- Low Fat
- Sugar Free
- No Added Sugar
- Diet
We are supposed to believe that each of these categories makes a food healthier. In reality, this couldn’t be further from the truth.
Here is what those “healthy food” phrases actually translate to:
- Fat free, but full of sugar and chemicals.
- Reduced fat, but increased carbohydrates.
- Low fat, but high glycemic index.
- Sugar free, but artificial everything else.
- No added sugar… because the all natural version has enough sugar to give you type II diabetes anyway.
- “Diet” food, but it causes cancer in lab rats so don’t drink/eat too much of it.
Consider the logic that food manufactures would have us believe: fat-free is good for you; jelly beans, jolly ranchers, and cotton candy are fat-free; therefore all those sugary candies are good for you. Makes sense? Think about it.
In fact, a study at John Hopkins University recently determined a link between high blood sugar and heart disease. This means high glycemic foods, such as the candy I just mentioned as well as many similar products, are inherently unhealthy.
Let’s examine some examples of nasty food that is supposed to be healthy, but will secretly kill you faster than the Terminator (not the Arnold character in any of the sequels).
1. Diet Soda
Why is it good? A sugar free version of the popular carbonated beverage that you can drink on the go.
Why is it bad? OK, so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas, and you have a recipe for a Tumor in a Can.
Then of course you’ve got the caffeine factor, which is linked to hyperactivity, high blood pressure, and can mess with your blood sugar. Unfortunately the caffeine is an oh-so-good afternoon supplement.
Instead choose: filtered water and the occasional glass of milk
2. Sushi made with white rice and imitation crab meat or vegetables
Why is it good? Seaweed contains essential nutrients such as selenium, calcium, iodine, and omega-3 fats. Sushi is nearly always wrapped in seaweed.
Why is it bad? This garbage doesn’t deserve to be called sushi. They are just small, compact, high glycemic, high calorie, carbohydrate nuggets. There’s not even much protein in these things. Eat 3-4 of them and you’ve had your serving for the day.
Aside from that, imitation crab meat isn’t even good for you. It is mostly just a crab flavored tofu-like substance fortified with sugar, sugar, and more sugar. It isn’t tofu, it’s actually a bunch of processed white fish, but it tastes like tofu. Blah!
Instead choose: In order to get some healthy carbs, some high-quality protein, and the benefits of omega-3 fats, choose real sushi made with salmon or tuna. To make it even healthier, order sashimi instead of white rice.
3. Peanuts
Why is it good? Peanuts contain healthy fats that contribute to the reduction in triglycerides, which are known to promote cardiovascular disease. In addition to monosaturated fatty acids, peanuts also contain magnesium, vitamin E, arginine, fiber, copper and folate all of which help to reduce the risk of cardiovascular disease.
Why is it bad? Aside from being high in fat and calories, peanuts also are loaded with omega-6 fats that distort the omega-3 to omega-6 ratio. This ratio says that your intake of each omega fatty acid should be 1:1. The reasons why this ratio is recommended is a topic for a whole other article.
All we need to know is that the American diet is typically from 20:1 to 50:1 in favor of omega-6, so any effort to reverse this trend is important for combating over 10 different common diseases including Alzheimer’s, rheumatoid arthritis, and diabetes. Peanuts are often contaminated with a carcinogenic mold called aflatoxin, and they are also one of the most pesticide-contaminated crops.
Instead choose: almonds or all natural organic peanut butter, but pour off the top layer of oil and replace with olive oil if the resulting peanut brick is too stiff. Olive oil is very low in omega-6 fats.
(But honestly, if you want the peanuts you should just eat them. They’re not that bad for you diet-wise.)
4. Reduced-Fat Peanut Butter
Why is it good? All peanut butter provides a heart-healthy substantial quantity of monounsaturated fat.
Why is it bad? Most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even MORE nasty sugar is added and they contain less healthy fat. I’d rather just eat the extra calories.
Instead choose: As with peanuts, choose almonds or all natural organic peanut butter instead. Just remember to pour off the top layer of oil and replace it with olive oil if the resulting peanut brick is too stiff. Olive oil is very low in omega-6 fats.
I personally, after switching to all-natural, can no longer stomach commercial peanut butter. It tastes like sweetened lard to me now so I’d rather barf than eat it at all.
5. Corn Oil
Why is it good? It contains omega-6 fatty acids, which are unsaturated fats that don’t raise cholesterol. Sweet.
Why is it bad? In the true spirit of peanuts, corn oil has 60 times more omega-6s than omega-3s. Omega-6 fatty acids increase inflammation, which boosts your risk of cancer, arthritis, and obesity. This is why we prefer a balanced ratio of omega-3s, which are found in walnuts, fish, and flaxseed.
Instead choose: Canola or Olive oils, which have a far better ratio of omega-6s to omega-3s. In my humble opinion, choose olive oil instead since canola oil has some less important issues of its own.
6. Fat-Free or Reduced Fat Salad Dressing
Why is it good? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and crisco. Sick.
Why is it bad? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners.
Secondly, since many vegetables are fat soluble, taking away the fat from the dressing means fewer of the salad nutrients will be absorbed into your body.
This was confirmed by a study at Ohio State University wherein a higher fat salad dressing resulted in an increased uptake of the antioxidants lutein and beta-carotene.
Instead choose: A salad dressing made with olive oil, or just use olive oil and vinegar as your salad dressing. If you try it you might like it.
7. Anything made with Soy
Why is it good? It’s not. But in the spirit of argument: vegetarians and vegans eat the stuff so they can get protein in their diets. Yay ::sarcasm:: Plus the stuff is apparently low in fat and an alternative to whey for the lactose intolerant.
Why is it bad? Straight up, soy is thought to be linked to increased estrogen in males and increased breast cancer in women. The estrogenic effects are sometimes said to merely be the presence of the phytoestrogens and estrogen mimicking compounds found in soy.
Because of these estrogenic compounds, infants in particular can be adversely affected in many negative ways from exposure to soy, including premature development in girls, and underdevelopment in boys.
Soy also promotes hypothyroidism, thyroid cancer, and infertility just to name a few additional disorders. Phytic acid, trypsin inhibitors, toxic lysinoalanine and highly carcinogenic nitrosamines are all highly present in soy products.
Some people are allergic to soy protein.
Instead choose: any high protein whole food such as brown rice, goats milk, coconut milk, almond milk, whole grains, nuts, seaweeds, seeds, beans, and lentils.
If you must have a protein powder, choose any of a variety of protein powders available on the market today, including whey and egg protein. I use Optimum Nutrition protein powder. Click here to get some.
As a side note, goats milk is considered one of the healthiest foods on the planet today, so give it a try.
8. Yogurt cups, especially those with fruit at the bottom
Why is it good? Individually, fruit and yogurt are two of the healthiest food choices at the grocery store.
Why is it bad? Manufacturers load these products up with corn syrup, which effectively doubles the amount of sugar. All the better to entice kids to ask you to buy this crap.
Instead choose: Activia yogurt, which contains additional live active cultures to help your digestive system. Choose the Light version if you wish, but it is sweetened with sucralose (Splenda). (I opt for the light version.)
I enjoy Splenda quite often, but we have yet to know if there are an significant long term effects from its use. After all there are a few theories which suggest that consuming sucralose is like consuming very small amounts of chlorinated pesticides. There are at this time no conclusive tests that sucralose has any long term negative side effects.
9-11. Fruit Juice, Dried Fruit, and Fruit Cocktail
Why is it good? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.
Why is it bad? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff usually has preservatives added to it.
Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar. Think of it this way: take any fruit, which is naturally loaded with sugar, remove all the moisture thus shrinking it down to a fraction of its normal size, then sell it by the bucket load to consumers who don’t understand that this little tiny piece of fruit still has nearly all the calories and sugar of the original fruit!
Can anyone say “portion control”? What about “blood sugar coma”?
Instead choose: eat the whole fruit including the skin if possible, but limit it to one serving of fruit per meal/snack to avoid insulin spikes. If you must have fruit cocktail, choose one that comes packed in its own juices instead of syrup.
12. Smartfood (Cheesy Popcorn)
Why is it good? Because cheesy popcorn is oh so tasty.
Why is it bad? Because you are really just eating the popcorn equivalent of potato chips. Seriously, compare total calories and you will find that you are not saving much on the calorie front by eating Smartfood instead of chips.
Instead choose: get some spray butter, pop some plain popcorn, spray a light coat of spray butter on the popped corn, sprinkle various spices on the corn (but go easy on the salts), and shake it up in a bag. Now you have a low fat tasty treat.
Smartfood isn’t as bad as a candy bar or a Twinkie though, so go ahead and splurge every so often.
13. Beans packed in sugary syrups such as Boston Baked Beans
Why is it good? Baked beans are good for you because these types of beans are loaded with fiber
Why is it bad? The sugary syrup, just as much as in a can of soda, is just going to spike your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes.
Instead choose: Red kidney beans. These things are packed with protein and fiber, and can be mixed with any sort of salad or pasta. Sometimes I enjoy kidney beans straight out of the can; no cooking, just wash and chow.
There are also several other kinds of high protein, high fiber beans, but they typically have to be cooked first. I say this because I tend to be lazy about cooking and I know you do too. Try cooking up some nice black beans; high in protein and fiber, low in everything bad.
14-20. Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels
Why is it good? Granola has some fiber, pasta salad has some vegetables, croutons make our salad crunchy, english muffins are one step up from bagels, and pretzels are a quick low-fat snack.
Why is it bad? One word: carbohydrates. All of these foods are made with corn syrup and/or processed white flour. These foods will spike your blood sugar faster than Bruce Lee could have kicked you in the face. You also won’t get much nutrition in the way of protein, fiber, vitamins, or minerals from any of these foods.
Instead choose: 100% whole grain or whole wheat pasta and English muffins for increased fiber and protein. Egg salad because, like it or not, eggs are good for you and are high in protein. Almond slices are high in omega-3 fats and are crunchy like croutons. Substitute healthy nuts for white starches whenever you can and you too can receive a 30% less chance of heart disease.
Clearly there are many alternatives to sneaky consumer foods. Fruits and vegetables remain a key ingredient in a healthy diet, and now you can look for tricky catch phrases when purchasing ‘health foods’. Drink plenty of water, get plenty of sleep, and eat wholesome low-sugar, healthy-fat foods; I bet you will end up doing OK as a result.
Resources:
Endocrinology 150:2446-2453.
Study Ties Obesity, Inflammatory Proteins to Heart Failure Risk
Read more: http://www.projectswole.com/healthy-lifestyle/20-unhealthy-foods-that-you-think-are-healthy-but-are-actually-killing-you-slowly/#ixzz0iYD2wqik
Tags: Eating Right, healthy foods, healthy lifestyle, label ingredients
Posted in Eating Right, Expert Tips, Nutrition | 23 Comments »
Monday, March 15th, 2010
Drinking more water has always been the number one recommended suggestion to losing weight. However, there are several other fat-burning foods you could incorporate into diet. This article shares with you the top 3 fat-burning foods you can start eating today to help you lose weight.
HOT PEPPERS
Spicy foods like hot peppers have major benefits. Hot peppers can speed up your metabolism and stop your cravings from getting the best of you.
HEALTH TIP
** People who suffer from digestive issues or acid reflux disease should avoid eating hot peppers and other spicy foods.**
GRAPEFRUIT
Grapefruit is packed with vitamin C. Vitamin C reduces insulin levels, which promotes weight loss. People who eat half a grapefruit with each meal for a twelve week period will see weight reduction.
HEALTH TIP
**Individuals taking medications for high cholesterol should avoid grapefruit**
GREEN TEA
Green tea has anti-cancer properties and helps prevent heart disease. Add a cup of green tea to your day. It will boost your metabolism and aid to weight loss.
HEALTH TIP – NONE
Tags: fat burning foods, hot peppers, metabolism booster
Posted in Nutrition | 8 Comments »
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