You're the Expert

Today, I’m asking for your expert feedback. As consumers, I’d like to know if you think putting calorie info directly on restaurant menus and boards will help you make healthier choices? As you may know, this is exactly what the Big Apple has decided to do, and it’s stirred up a cornucopia of controversy.

Last December, the city's Board of Health ruled to require almost all chain restaurants (some 2,300 NYC outlets) to post what I call “the digits,” effective July 1, 2007. Supporters include the Center for Science in the Public Interest and opponents include the National Restaurant Association, but I'd like to hear your thoughts, particularly on the following issues:

-Do you think consumers generally know how to put calorie numbers in perspective? In other words, let’s say a meal provides 1,000 calories. Will consumers know how many calories per day they need (individually) in order to determine how much they’ll be “spending” if they choose that particular meal?

-What if you ordered differently (i.e. no mayo or no cheese…). Would having the
calorie number for the original version still be helpful to you?

-Do you see any downside to having those numbers there? Do you think people will
ignore nutrition in lieu of calories (i.e. order a lower cal, less healthy item
like a glazed donut for 180 calories over a higher cal, healthier item like a multigrain bagel for 380 calories)?

-If the numbers were there, would you tie calories to “value” in a different way? For example, if you saw that a large cola provides 310 calories and a medium 210, but the large was only 5 cents more, would you still get the large?

-How careful do you think people will be (if at all)? I've said it in the Diet Dish, but do you think people know that consistently being off by just 100 calories per day can keep an extra 10 pounds on a person’s frame?

-Do you think seeing those numbers will cause people to eat more consistently (i.e.
maybe not have that big country breakfast on the weekend)? Or, do you think consumers will become obsessed (in a bad way) with the digits?

-Is having numbers on a menu or board any different than having it on packaged
food label?

-Would you like to see more than just calories? How about saturated fat, trans fat,
sodium...

-Will consumers actually take the time to add the numbers up (i.e. add their drink number to their entrée and side number for a grand total)? Will calculator sales soar or will American’s math skills greatly improve (OK, I’m being silly here).

-Or, do you think consumers will simply ignore the numbers altogether?

Please share your thoughts!

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Made with Love

Since returning from Europe, I’ve been trying to spend as much time as possible with my beautiful goddaughter Anna (and her/my family) who've been visiting from my upstate New York hometown. Anna is a good eater who isn’t very picky, and she’s an absolute sweetheart – she’s extremely thoughtful and generous and loves to share her food with me. One night, she made me mashed banana which she mashed with her very own hands. She was very quick to tell me though that she washed her hands very carefully beforehand because, “not washing your hands before mashing bananas can spread germs” (she’s so adorable!).

I wasn’t hungry but of course I enjoyed my mashed bananas (she told me she got the idea from the Wiggles song Mashed Banana (if you haven’t heard the Wiggles it’s an experience – I now have Hot Potato, Fruit Salad and Mashed Banana forever etched in my brain). And from now on, every time I see a banana, I’ll immediately think of Anna and remember this gesture of love and care giving.

It reminded me of something that was presented at the conference in Greece. One of the speakers was Brain Wansink, PhD, from Cornell University, author of the uber popular book Mindless Eating. Dr. Wansink shared that his research indicates that people use comfort foods more when they’re happy or celebrating than they do when bored or depressed. He says we mindlessly use food to extend happy feelings, or bring them back. He also argues that comfort foods aren’t limited to those from our childhood. He believes new comfort foods can be created any time (subconsciously) when a certain food intersects with a happy, pleasant time in our lives (he calls it the “conditioning of comfort”). Based on his theory, I may gravitate toward bananas to relive my happy Anna memories. And in Dr. Wansink’s opinion, that wouldn’t be a bad thing. He encourages people to “rewire” their comfort foods by pairing healthy foods with positive events and celebrations (like serving fresh strawberries drizzled with a little chocolate instead of a mondo hot fudge sundae after winning the game…).

Hmmm, maybe those Wiggles aren’t so bad after all (i.e. thank goodness the song wasn’t mashed butter!). So what do you think of Dr. Wansink’s theory? Please share your thoughts.

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Fruit, Veggie, World Series

Check out this link to an article in the Philadelphia Inquirer.

Yup, that’s me. As a registered dietitian, one of my specialties is sports nutrition. I’ve worked with all kinds of athletes, from professional baseball, football, golf and tennis players, to youth, high school and collegiate athletes, to triathletes, marathon runners and non-competitive athletes.

I love this part of what I do because it’s like putting together pieces of a puzzle. Sports nutrition is all about giving a body in motion what it needs to perform well and recover properly. Whether you get your adrenaline pumping walking Fido in your neighborhood, or you make a living working up a sweat, what, how much and when you eat really does set the stage for how well you perform, and how much you benefit from your training or workout.

The C.S.S.D. after my name stands for Board Certified as a Specialist in Sports Dietetics (that’s a mouth full, huh?). C.S.S.D. is the top sports nutrition certification you can get. First, you have to be a registered dietitian (R.D.) for at least 3 years (becoming a R.D. requires at least a bachelor of science degree in nutrition, a 900 hour supervised internship, and passing a national comprehensive registration exam), then 1,500 + hours of specialty practice experience in sports nutrition, then take another (very difficult) board certification exam. But as unpleasant as that exam was, it was all worth it. The right nutrition really can transform an athlete.

If this is a topic you’re interested in, please let me know, and send your questions. I can share tips about what to eat or drink before, during, and after training and competition to ensure peak performance!

Fun facts:
-The Phillies’ most common nicknames include The Phils, The Fightin' Phils or, The Fightin's
- The Philadelphia Athletics (now the Oakland Athletics) were once the Phillies' cross-town rivals
-Of the fifteen players in history who have hit four home runs in one game, three were Phillies
-The team’s name is the longest, continuous name of any American professional sports team in history

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Lowest Hanging Fruit?

As I continue to talk to friends, family, students and clients about my trip, I have found myself noting something in particular over and over – in Greece I really saw a lot of locals buying and eating fruit. This photo is from a small produce store in Nafplion (Greece). If you look carefully, you’ll see how much is missing (it was mid afternoon and several selections were nearly sold out). The million dollar question is, is fruit more readily available because Greeks eat more, or do Greeks eat more because more is readily available?

Today, someone said to me, “If an apple and a candy bar are both right in front of me, I’m going to grab the candy bar.” I think that’s true for most people, but as I thought about snapping this photo, I remembered that just around the corner there were several pastry shops. Is it that Greeks don’t see fruit as competition to sweets? This may be my lingering jetlag talking here, but I think this is pretty fascinating!

Researchers have studied the availability of fruits and vegetables in Greece, Ireland, Germany, Spain, the United Kingdom, Belgium, Luxembourg, Norway, and Hungary, and found considerable differences in fruit (and veggie) availability. Of the bunch, only in Spain and Greece did the majority of the population exceed the World Health Organization recommendation of at least five servings (about 5 cups or 5 baseballs worth) of produce daily.

So, my question to you is, do you think Greeks eat more fruit simply because it’s more readily available? Do you mindlessly pick up an apple or orange when you walk by a fruit bowl? If a fresh fruit stand was placed next to every vending machine, would you choose fruit over chips or crackers? And finally, do you see fruit as “good” and pastries as “bad,” making fruit an “either/or” versus an “and” option? Please share your thoughts!

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The Big Picture

I’m finally adjusting back to U.S. eastern standard time and getting back into my old routines. My taste buds are still longing for the flavors of Italy and Greece, but I thoroughly enjoyed my first homecoming meal – a big salad topped with black beans, salsa, and guacamole (I was literally dreaming of guacamole on my return flight). After watching a few mediocre movies (I can never sleep on planes), I spent the rest of my journey thinking about the research presented at the conference. What aha moments did I have? What was the most important food/nutrition lesson I learned?

To be honest, this conference served as an affirmation of what I already know and believe (and what I see in my practice). Not much of what I heard was brand new to me (as a media spokesperson, university faculty member, practitioner, and health writer, I’m constantly reviewing research). But, I really enjoy the opportunity to mull over information, and allow it to gel in my brain (I’m definitely a big picture kind of gal). And on that note, here are my thoughts:

The Greek Mediterranean diet is arguably the healthiest diet on the planet, but for reasons you’ve already read about in the Diet Dish. Greeks:

-Eat slower

-Eat a wide variety of produce

-Consume monounsaturated fats and consume fat with plant foods to boost the absorption of disease protective nutrients

-Consume healthful foods like nuts, figs and olives as staples

-Limit meats and dairy products

-Eat beans often

-Eat little processed food

-Eat smaller portions on smaller dishes

-Enjoy rich treats/desserts in moderation

-Eat locally grown foods

-Cook at home

And, the Mediterranean diet extends beyond the plate, into individual and families’ every day lifestyles. Afternoon breaks for naps are still widely accepted, and family and social networks are highly valued.

Basically, Greeks consistently do many of the “right” things. One scientist who presented argued that these things combined provide enough protection to prevent Greeks from dying “as much as they should” from doing the A#1 “wrong” thing (hint: my photo of the nut vendor smoking as he doles out his goods). She was referring to the fact that Greece has one of the highest smoking rates in the world; 40% of the adult population smokes (vs. 23% in the U.S.). The incidence of lung cancer has risen 50% in the past 30 years in Greece and more Greeks die from lung cancer than any other European country.

So, bottom line, Greeks are living proof that what we know about nutrition really works. If they would just "butt out," they might just live forever! Fun fact: in terms of life expectancy, Greece currently ranks 25th in the world; the U.S. is 48th!

P.S. Jack (who couldn’t come along) greeted me at the airport with a dozen roses. Awwwww, what a guy!

photos courtesy of Cynthia Sass

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From Market to McVeggie

The conference ended at noon today so we enjoyed a free afternoon, and I finally made it to the glorious Acropolis (fun fact: The Acropolis was constructed during the late 5th century BC. It is thought to be the most important monument in the Western world because nothing has influenced architecture more since its construction).

But, first thing this morning, we took an early walk (6:30 am!) to the Central Market. There were several olive vendors in addition to those selling greens, vegetables, fruit, and seafood. We purchased a large bag of ripe (black) olives for just a few euros, in addition to strawberries, pistachios, peanuts, dried apricots, figs, golden raisins, whole grain bread, spinach pie, olive oil, and coffee. Every vendor was incredibly friendly (Athens may be the friendliest city I’ve ever been to), even offering to take pictures of us with our purchases and communicating with us in English.

After the conference ended, we headed to the Acropolis on foot (did I mention that physical activity forms the foundation of the Mediterranean Food Pyramid?). I included two photos of me in front of it so you could see just how many steps it took to reach the very top of the hill (re: the photo of my on the city street – that’s the Acropolis WAY above my head). And that’s after walking 25 minutes to get to that spot (gotta burn off those olive oil calories!).

Afterwards we walked all around the Plaka (touristy) area which was the only place with open shops (today is a very special religious holiday, kids were out of school, business were closed, and many Greeks were out flying kites as is tradition on this day). During our excursion, we stopped to sample (just a taste) baklava, a traditional walnut cake, and a donut made with mastiha (an expensive aromatic spice made from sap that flows like tears from a special tree, thought to have medicinal properties). The baklava was by far the best.

On our (long) walk home, we spotted a McDonalds filled with teenagers (as was the Mickey D’s in Rome) and I couldn’t resist checking it out. Unlike Rome, this McDonalds’ menu included some unusual items such as kabobs, Greek salad, and a McVeggie. I just could not resist buying the veggie “burger” and as you can see from the photo, I did take a bite. Surprisingly it was filled with vegetables (i.e. it wasn’t a soy burger) with curry seasoning (not at all what I expected), and I didn’t have to wait at all, which leads me to believe they must get ordered on a fairly frequent basis (a crowd actually gathered around us as we took photo after photo of our Greek McVeggie experience).


Tonight, the conference attendees and speakers met up again for one last dinner. I had olives (surprised?), broad beans cooked in a tomato dill sauce, salad greens with citrus fruits, carrots and radishes, spinach onion pie (delicious!!!), diced potatoes, and a glass of red wine. I have many more thoughts to share about the research presented at the conference, and what I’ve learned about the health benefits of Greek cuisine – but - I need to pack (including my large bottle of extra virgin, cold pressed olive oil) and get ready for a very long travel day tomorrow. Once my brain and body get back to U.S. time, I’ll share some more. For now, I’ll leave you with a well-known Greek saying, “I ate bread and olives with him” (denotes friendship and peace).

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Acropolis Now

Greetings from Athens, Greece! It’s Sunday night and I’ve been in this beautiful city for a few days now. Unfortunately, most of my time has been spent indoors listening to research (more on this to come), but I do have some fabulous food experiences (and thoughts) to share. I’m in serious note-taking mode (from listening to speakers for over 8 hours per day), so I decided to type today’s post bullet-style:

-The plate photo is from my breakfast (not brunch) buffet. Each day, vegetables, olives and olive oil are served with breakfast (I love, love, love it!). At this hotel, breakfast also comes complete with an amazing view of the Acropolis, which I haven’t been to yet but hope to visit tomorrow.

-Culinary traditions here are integral to Greek culture. Olive oil is not just an ingredient; it’s a part of the fabric of every day life. Greeks consume 20 liters of olive oil per person per year (think of what just one 2 liter bottle of soda looks like). More on this to come as well.

-Staples of the Greek Mediterranean diet include olive oil, olives, wine, wild greens, vegetables, fruits, whole grains (especially wheat and barley), beans, nuts, and potatoes. Fish, yogurt and cheese are also consumed, but less frequently, and Greeks who do eat meat “fast” from it 180 days per year for religious purposes.

-Last night I ate one of the BEST dishes I’ve ever had in my entire life (if you read this blog you know that beans are my very favorite food, and I was in heaven!). It was called revithada, clay baked chickpeas in a sauce made with tomatoes, onions, lemon, olive oil (of course!) and spices. It was by far the best bean dish I’ve ever tasted - I could have eaten 2 liters of that alone! It was served with wild greens dressed with pomegranate vinaigrette, whole grain bread with balsamic vinegar and olive oil (of course!) for dipping, eggplant, and peppers grilled in olive oil (of course!) and orange sorbet - no olive oil here but a well known Greek culinary expert and restaurant critic told us she had just been to a restaurant that served ice cream topped with persimmons, citrus fruits, and yes, olive oil (of course!). She said it was delicious by the way. Each ingredient in this meal was local, amazing fresh, and unbelievably flavorful, and while my Greek and Italian meals have included similar foods, the eating experiences have been entirely different.

Oh, I have so much more to share, but so little down time. Lucky for me, this conference includes field trips. Today we traveled to Nafplion, on the Argolic Gulf coast (about an hour from Athens) to visit an innovative Greek winery (more on this to come as well). We saw fields of olive, pistachio, and almond trees along the way and experienced Carnival (Mardi Gras/Halloween, the day before the first day of Lent) when we arrived. The second photo is a float from the celebration.

Tomorrow I look forward to sharing pics from my early morning trip to the Central Market in Athens (I can’t wait!). Until then, kalin’ychta (good night)!

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When in Rome...

Do as the Romans do, and eat your veggies! Buona sera from Rome (it's nearly dinner time here). Today involved lots more walking, sightseeing, picture taking, and of course, eating! I just had to share this photo of my lunch plate, which contained sauteed rosemary potatoes, grilled eggplant, mushrooms, sweet Bell peppers (all cooked in olive oil), and steamed cauliflower. Everything on this plate was amazingly flavorful, and the amount was to order - I was able to select the size of my plate as well as exactly how much of each item I wanted. I loved it! The only place I have this option at home is at the deli counter of my market (not at cafes or restaurants), and even there, I don't have half as many choices! And boy, was it difficult to decide! This particular cafe offered at least 8 other vegetable selections I passed up (spinach, zucchini, squash, tomatoes, carrots, onions...and no, it was not a vegetarian restaurant) as well as fresh fruit. And like every cafe here, the desserts were very small. I didn't have dessert today, but since I arrived, I haven't seen one larger than 4-6 ounces (for tiramisu), or a tart larger than the size of a mini fruit cup. Cake portions are also about 4 X 4 inches and less than a few inches tall (I'd say roughly a fifth or sixth of a Cheesecake Factory slice).

Do you remember that "where's the beef?" Wendy's commercial from way back when? Well, my take away message from today is, "where's the veggies?" when thinking about menus back home. Last night, we went to a traditional trattoria our concierge recommended. It was casual and filled with locals, but it was nothing like the Italian trattorias I've been to in the States. I finally had my carciofi alla romana (it was delicious but a bit heavy on the olive oil for my taste), along with a broth-based vegetable soup, a tomato/eggplant/basil salad, and arugula/ pear/walnut salad (all of which were fantastic!). Once again, no, it wasn't a vegetarian restaurant, and I passed on many other veggie selections. Ahhhh, I'm really going to miss Rome! Ok, off to get ready for our last Italian meal. Tomorrow, Athens!

Photo courtesy of Cynthia Sass

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That's Amore!

Greetings from Roma! Last night we didn't find any carciofi alla romano, but we found plenty of pizza! In fact, I had pizza last night for dinner, and today for lunch. Overall, they were very different, but they did have one thing in common - no
cheese. Cheeseless pizza is very commonplace here (although not as popular). Last night was wood fired thin crust topped with fresh mushrooms (notice the heart shaped dollop of sauce on top in the middle). Today (the photo with me) was from an organic
vendor who had a tiny counter off the Piazza Sant'Eustachio. It was made with a very light pastry-style crust, olive oil, fresh tomatoes, and green olives. Both were simple, but incredibly flavorful (the 3-4 ingredients created a layer of flavors). And that brings me to my #1 Italian food/nutrition take away of the day - simple staples satisfy. I couldn't stop mmmmming while eating both, and I felt completely content after finishing my small (Eurosized) portion.

Throughout the day, as we toured museums, I kept my eyes peeled for food within art, and I definitely saw a theme - bread, wine, and fruit appeared in numerous paintings and sculptures. Of course, these three continue to be mainstays of the Italian diet (thousands of years later), and stellar quality is of the utmost importance. I can't speak Italian, so I couldn't ask the food purveyors all of the questions I wanted to, but I'd bet good money that the tomatoes from each of my pizzas were locally
grown. The simplicity and food pride (along with the slower eating pace) here is leading me to fall in love with Italy (I'm already planning my return trip)! Happy Valentine's Day!

Photos courtesy of Cynthia Sass

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Eurosize Me!

Buon Giorno from Rome! I arrived this morning and today has been wonderful (standing inside the Colosseum was incredible!). My #1 thought for the day is, "Gosh our portion sizes (U.S.) are huge!" From coffee to lunch (a field greens salad topped with deliciously ripe tomatoes and olives, doused in balsamic vinegar, accompanied by freshly baked artisan bread - yum!), everything seems mini; but only because we're used to monster sized meals. Normally, I need to ask for a half portion or doggie bag, but not today. And aside from the more human-appropriate portions, there are lots more healthy options. Both the cafe we stopped at for coffee and the lunch cafe had overflowing baskets of fresh oranges on the countertop. We also saw several fruit stands throughout the city (along with people actually eating fruit!).

Now, this isn't my first trip to Europe, so I have noticed these things before, but let me tell you, they really stand out! Here's something else that seemed strange, by "American comparison" that is - the non-tourists we observed eating were taking their time (and eating on china with silver and glassware). And, aside from McDonalds, we haven't seen a single fried item (and believe me, we walked a LOT today). Tonight's agenda includes seeking out some carciofi alla romano (tender Italian artichokes prepared with garlic and mint, braised in a mixture of olive oil and water ), and wine (of course!). Arrivederci for now!

Photos courtesy of Cynthia Sass (inside the Colosseum and city fruit stand)

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It's All Greek to Me!

Kalimera! If you’re reading this post on Monday, chances are I’m on a plane right now. I’m headed to a nutrition conference in Athens, Greece! But, I’m making a pit stop in Rome, Italy!!! I’ve been to Spain, Portugal, France, Germany, and Switzerland, but I’ve never been to either Italy or Greece. So needless to say, I’m very excited.

If all goes well technology-wise (i.e. my electricity converter works ok and I can upload my photos), I’ll be blogging about my experiences from Europe this week and next. I actually arrive in Rome Tuesday morning, so my next post should be up Tuesday night. I’ll be sharing my fabulous food adventures, and when the conference starts, I’ll summarize what I’ve learned each day.

OK, here are a few fun facts for the road (err, sky?):
-Kalimera means “good day” in Greek
-Athens is named after the goddess Athena (the goddess of civilization)
-The metro population of Athens is 3.7 million
-Athens’ sister cities within the U.S. include L.A., D.C., Chicago, Philly, and Athens, GA
-Olive oil is an ingredient in nearly every single Greek dish
-Key veggies in Greek cuisine include tomatoes, eggplant, potatoes, green beans, okra, and onions (yum, yum!)
-Wine is the most common beverage in Greece
-Greek coffee is served thick and strong
-I LOVE Greek food!

photo courtesy of Geek Philosopher

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Frap It Up

I teach at a university, and in yesterday’s class, we were talking about the cost of fraps – the nutritional cost that is. I’ll admit it, I read celeb magazines. I try not to (really), but I love seeing who wore what, who’s dating who, and especially what celebs buy at the grocery store. That’s no surprise if you read this blog, I’m obsessed with grocery stores (not so much with celebs). Anyhoo, I’ve seen about a zillion photos of celebs carrying blended coffee drinks. And whether they’re responsible or not, icy drinks are a hot trend.

And Starbucks isn’t the only game in town. Dunkin’ Donuts and Krispy Kreme are selling more drinks than donuts. So, just how are “expensive” are they (nutritionally speaking)? Check out the numbers (note the different sizes):

20 ounce Krispy Kreme Frozen Late Blend:
730 calories
24 grams of fat (20 of which are saturated)
117 grams of carbs (none of which are fiber)

10 ounce Dunkin Donuts Caramel Swirl Latte:
230 calories
6 grams of fat (3.5 of which are saturated)
36 grams of carbs (none of which are fiber)

20 ounce Starbucks Java Chip Frappuccino® Blended Coffee:
510 calories
22 grams of fat (15 of which are saturated)
73 grams of carbs (2 of which are fiber)

To put these numbers in perspective, consider this:
-A moderately active, healthy adult probably needs somewhere around 2,000 calories per day (probably less for a petite female). That means one drink could provide between 10 and 35% of a day’s calorie needs.
-At that calorie level, no more than 20 grams of saturated fat should be consumed daily (according to the Dietary Guidelines).
-A standard sized slice of bread provides about 15 grams of carbohydrate. That means you could eat 2-7 pieces of toast (yum!) for the amount of carbs in one of these drinks.

Or, you could make one yourself! Here’s my version:

4 ounces brewed coffee
6 ounces vanilla soy milk
2 Tbsp chocolate chips
Handful ice
Blend coffee, soy milk, and chips. Add ice, blend again, and enjoy!

160 calories
6 grams of fat (4 of which are saturated)
16 grams of carbs (none of which are fiber)

My version might not be as decadent, but it won't blow your budget (nutrition-wise or money-wise) and it's still pretty darn good! Have a wonderful weekend!

Photo courtesy of National Cancer Institute

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Roses are Red, Violets are Blue...

I’ll cook you some flowers to show you I love you!

Ok, my back is “back” (yipee!) and the blues have passed, so it’s time for a much more cheery post. It’s almost Valentine’s Day, and flowers are a lovely way to romance your sweetie. But, beautiful buds aren’t just for decoration.

Cooking and garnishing with edible flowers is a fantastic way to add color, flavor, nutrition, and beauty to a Valentine meal. Cooking with flowers goes all the way back to Roman times and was especially popular during the Victorian era. But, if you’re up for adding petals to your plate, there are 3 very important things you should know:

1) Keep it simple. Garnish a cake, pudding, or parfait with a small amount of a single type of edible flower or toss petals into a garden salad. Overdoing it can overpower other flavors and give you an upset tummy.

2) Only use flowers marked edible. Not all flowers are edible and some can make you really sick! Also, flowers meant for consumption are grown without the use of pesticides or chemicals.

3) Introduce just one type of edible flower into your diet at a time. That way you can pinpoint any allergic reactions.

Many flowers are rich in vitamins A and C and can taste delicious. Edible varieties include begonias, English daisies, sunflowers, lavender, roses, English chamomile, chrysanthemums, gladiolus, lilac, tulips, and violets. Look for them in the produce section, or ask your produce manager to order some.

Photo courtesy of Geek Philosopher – tulips are my very favorite flower – I love how beautifully simple they are.

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Less ZZZs, More LBs?

Hi there. Well, if you read yesterday’s blog you know that for me, the end of last week wasn’t happy, happy, joy, joy. And then, my back went out. Like many people, I have chronic back problems, and unfortunately, the long pain-free streak I had been enjoying came to a screeching halt this past weekend.

So, what does that have to do with food and nutrition? Well, when my back is out, I get very little sleep (if you’ve lived with back pain you know what I mean – it’s hard to get comfortable and difficult to relax). And recent studies have linked a lack of sleep to a higher body mass index (BMI, a measure of weight for height).

Scientists believe that too little sleep boosts a hormone level that ups appetite, and studies have found that people who sleep less tend to eat more. One recent study found that subjects who slept 4 hours per night (vs. the ideal 8) experienced a 24% spike in hunger. And, sleepyheads tend to make less healthy food choices. After just 2 nights with too little sleep, research participants craved more sugary, salty, starchy foods, and fewer fruits and veggies. As you might expect, this hunger/craving combo is a recipe for weight gain.

Now, it’s important to note two things. First, these studies indicate an association, not a cause and effect. Not all sleep-deprived people gain weight. My weight’s been stable for well over a decade, and I’ve had far too many sleepless nights (especially when my back pain flares up). And second, getting more sleep won’t guarantee weight loss. But that said, adequate sleep is one of the most important health-related goals you can aim for. For more info on the importance of sleep, click here.

Time for today’s fun facts:
-We spend one third of our lives sleeping
-You can sleep with your eyes open
-A new bundle of joy typically causes moms and dads to lose 400-750 hours of sleep before baby’s 1st birthday
-Turning up the radio or rolling down the window won’t keep you awake if you’re driving drowsy
-Alcohol may make you sleepy, but it increases nighttime awakenings and causes poor quality sleep
-Kitty cats spend 13-16 hours per day in slumber

Photo courtesy of Cynthia Sass – ahhhh, if I only I could sleep half as well as Toonces!

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Singin' the Blues

Regular Diet Dish readers have told me that their favorite posts are the ones that are a bit more personal (i.e. what I eat, how Jack and I navigate eating together, etc.). So, as I sat down with my Mac last night, I thought about the past few days. Did I have any blog-worthy food/nutrition experiences? By golly, I did. Quite a few actually, but this is the very first topic that came to mind.

Thursday of last week was a tough day. I received some bad news that day, Jack was sick with the flu, everything just seemed to be “off,” and I was feeling pretty down. You know those days (hopefully they’re few and far between). And, I just did NOT want to eat. Melancholy can either bolster your appetite, or squelch it. I’ve experienced both, but lately, the latter seems to be my trend. But, being a registered dietitian, I know that my body needs nutrients – even when my hunger signals are out of kilter.

A big part of my job is answering questions from consumers, and every once in a while, this one comes up, “What should I do I when I lose interest in eating?” Here’s what I do (what I did Thursday), and what I recommend to others:

Think condensed. Choose foods that pack a lot of nutrition (and calories) in a tiny portion. Great options include nuts, seeds, dried fruit, 100% fruit juices, bananas, dense grains like oatmeal and granola, and smoothies (my personal favorite higher calorie version is blend of peanut butter, bananas, and vanilla soy milk – it’s delicious and comforting).

Graze. Eating smaller bites of calorie-rich healthy foods more often will keep you nourished without feeling force-fed.

Drink differently. Drink liquids between vs. with meals (especially calorie-free beverages like water).

Make it easy. When I’m down, the last thing I feel like doing is cooking. But, instead of skipping, I’ll order in, or pick up healthy take-out options that provide slightly more calories than my usual choices. My picks include veggie pizza, lentil soup, whole-wheat pasta tossed in an olive oil-sauce, and bean burritos with guacamole.

And on a non-nutrition note, let your feelings out. Lucky for me, Jack’s a great listener, even when his ears are all plugged up from a flu bug :)

Photo courtesy of Cynthia Sass – my pets always make me feel better (that's Toonces - he's a big cuddler who loves to give kisses!).

P.S. I’m feeling much better today, but I still thought I’d include some blues-based fun facts:
-Blues music is thought to have originated in the late 1800s
-Blues music uses blue notes and follows a 12 bar structure
-Blue notes are sung or played at a lower pitch than those of the major scale
-For more blues music history click here
-Many languages do not have separate words for blue and green
-Blue whales are the largest animals in the world (about 110 feet in length)
-A blue moon is the second full moon in a month

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