Water Intoxication Death

I heard a story this week on the news that always upsets me. A 17 year old football player in California died earlier this month and the coroner's report stated that he died of electrolyte imbalance from drinking too much water during practice.

What is hyponatremia?
Hypo means low and natremia means blood sodium. Hyponatremia happens when someone drinks too much water and their brain swells. It happens very infrequently, but at the same time is very serious when it does happen. It happens to athletes who sweat a lot, exercise for a long period of time, and drink water with no sodium. A rare case happened a few years ago when a woman drank a huge amount of water while at a radio water drinking contest. Certain medical conditions can cause hyponatremia, but in healthy people it is rare.

Symptoms of hyponatremia:

• Nausea and vomiting
• Headache
• Confusion, hallucinations
• Lethargy
• Fatigue
• Bloating
  
• Muscle weakness, spasms or cramps
• Seizures
• Decreased consciousness or coma

Hyponatremia prevention:

1. Be aware of the symptoms, especially if you are a heavy sweater while exercising
2. Drink beverages that contain sodium while exercising (sports beverages like Gatorade, Powerade, etc). Do not dilute sports beverages because that will also dilute the sodium.
3. If you are a really heavy sweater or are going to be doing more than 2 hours of endurance exercise, you may want to consider using a higher sodium formula of sports beverage like Gatorade Endurance.
   
4. Eat food that contains sodium before or during exercise, especially if you are a heavy sweater.

Salt tablets are not necessary. Our food supply is so rich in sodium that you can get plenty from sports beverage or foods containing sodium while you are exercising.

Photo courtesy of www.rps.psu.edu

Labels: hyponatremia, sports nutrition, Tara Gidus, water intoxication

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Back to School Breakfast Ideas

It is Back To School time for kids all over the country and there is no better way to start the day than with a nice healthy breakfast! I know you have heard it before, but it is so true! Kids who eat breakfast tend to concentrate better and have more energy to face the day. What is ideal for breakfast? Here are some tips.

1. Always have a mix of carbs, protein, and a bit of fat.
2. Focus on high antioxidant fruits like berries (all are good), apples, oranges, mangoes.
3. Choose whole grains whenever possible (cereal, toast, bagels, english muffins, oatmeal).
   
4. Include omega-3 fats whenever possible. If your child doesn't want to eat fish for breakfast(!), then look for milk or other foods fortified with DHA omega-3's. DHA helps brain development.
   
5. Sprinkle wheat germ into oatmeal, smoothies, muffins, or pancake batter to boost the nutritional value.
   

Examples:

• Whole grain waffle (frozen is OK) with peanut butter and sliced banana on top with a glass of milk (fortified with DHA).
• Bowl of oatmeal with blueberries (fresh, frozen, or dried), made with milk, sprinkled with wheat germ.
• Smoothie with milk, frozen fruit, wheat germ. This is easy to drink in the car for kids who won't sit down for breakfast.
  
• Whole wheat tortilla with scrambled egg, cheese, salsa. Serve with side of fresh fruit or small glass of juice.
• English muffin with peanut butter and sliced apple on top. Serve with a glass of milk.
• Bowl of whole grain/high fiber cereal with milk and fresh fruit.
• Yogurt parfait with fresh fruit and granola.
  

Photo courtesy of www.newseasonsmarket.com

Labels: breakfast, children, school, Tara Gidus

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Overweight to Pay Extra for Insurance

Alabama has the second highest rate of obesity in this country at 30.3% of all in the state obese. Because of this, the state has started a new program with it's state employees.

Alabama will be the first state to charge overweight state workers who don't work on losing weight. The state is offering free health screenings and giving employees a year to see a doctor (for free), get into wellness programs, or work on their own to improve their weight, blood pressure, cholesterol, and blood sugar. If they don't improve in that year, they will have to start paying $25 per month for health insurance that is otherwise free.

Alabama already charges workers who smoke, but this will turn attention to a problem that plagues many in the Deep South: obesity. Mississippi is the fattest state in the nation and many believe that the deep south lends to unhealthy eating and a cultural acceptance of being overweight.

Colorado is the leanest state in our nation with the lowest rates of overweight and obesity. Many states and private companies reward their employees for staying normal weight or smoke free. Still others give incentives just for getting their blood pressure and cholesterol screened. Prevention pays!

What do you think? Should people who are overweight/obese have to pay more for health insurance?

Labels: health insurance, obesity, Tara Gidus

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Please Present ID

My husband came home last night from a catered dinner and was frustrated because he had no idea what was in the food he was served. Whatever he ate didn't agree with him, but he couldn't figure out what it was because it was all mystery food from a buffet.

I often hear from vegetarians or people with allergies or intolerances that not knowing what is in food makes it really difficult to steer clear of those items they are trying to avoid.

So here is my plea to all caterers, restaurants, and even potluck dish providers:

Label your foods by identifying what is in it! Please make it known that there are walnuts in your brownies for people with a nut allergy. Declare that your beef stroganoff has cream sauce in it for everyone out there who is lactose intolerant. Shout it from the rooftops that your twice baked potatoes have bits of bacon for the vegetarians in the crowd.

This especially irks me at buffets. How am I supposed to know what the mystery food is in that chaffing dish? Tent cards are extremely beneficial for potlucks and catered events.
You will make a lot of people happy and the servers won't have to spend so much time explaining what is in it!

Photo courtesy of www.encore-a-catering-service.com

Labels: food allergy, Tara Gidus

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BPA Safe?

The Food and Drug Administration (FDA) announced that bisphenol A (BPA), a chemical found in some plastic containers is safe. Originally the FDA had approved it, but then a different agency, the National Toxicology Program, said there was risk for infants drinking out of bottles containing BPA. The risk was thought to contribute to low birth weight in fetuses and brain development and behavior in infants.

The CDC reports that most (93%) Americans have traces of bisphenol in their urine. The FDA has reported that the levels we are exposed to are much below (thousands of times below) what is thought to be dangerous to adults and children.

Canada is already working on banning the use of BPA in baby bottles and the US has also introduced legislation to ban it as well. A meeting is being held in September where the FDA and others will debate the safety of BPA.
What to use
Personally I am using cups and bottles for myself and my baby that are free of BPA. Even if the FDA and other agencies find that it is safe in small doses, at the end of the day it is still a toxin that I don't feel a need to have in my urine (or in my son Basil's!)

When this controversy first started it was difficult to find bottles for adults and children that were BPA free. Now companies that are BPA advertise this fact so it is fairly easy to find one. I routinely carry my aluminum bottle (Sigg or Klean Kanteen have great ones) and I avoid all plastics not only for health reasons but to save our landfills from getting more and more clogged with plastic water bottles.

Labels: food safety, plastic, Tara Gidus

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Olympic Appetite

Labels: Olympics, sports nutrition, Tara Gidus

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Fit but Fat?

This has been an age old question: Can you still be "fit" even though you are overweight? A new study in Archives of Internal Medicine found that even though people they studied were overweight, more than half of them did not have very much risk for heart disease.

The researchers found:

• 23% of normal weight adults are at risk for heart disease
• 49% of overweight adults are at risk for heart disease
• 68% of obese adults are at risk for heart disease

It is really difficult to just look at weight when assessing risk of heart disease and not pay attention to other factors. The researchers did find that many of the normal weight people with risk factors smoked and didn't work out. The obese individuals who were more heart healthy exercised more.

I think this study supports other research in the past that shows that just being overweight does in fact increase risk of disease (many diseases, not just heart). It also suggests that even if you are overweight or obese, you can reduce risk of disease by staying fit.

Bottom line
If getting down to your "ideal" weight is unrealistic for you, at least shedding a few pounds will improve your health. If you struggle to lose weight, keeping an active lifestyle and including healthy foods in your diet will help to minimize risk, regardless of whether you lose weight or not.

Labels: fitness, heart disease, overweight, Tara Gidus

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Summer Olympic Games

Have you been watching the Olympics? We are only 2 days into it, but I am already inspired! I watched the opening ceremony Friday night and was awed by the huge number of amazing athletes. I love hearing the personal stories of the athletes. It is incredible to think about the time, energy, and dedication it takes to be an Olympian.

I have also listened with interest to the reports of banned substance testing. Michael Phelps, Dara Torres, and others are offering themselves to additional specialized testing to prove that they have not done anything illegal or against IOC regulations. Dara Torres is an inspiration to everyone. Not that 41 is even close to over the hill, but we could all wish to have those abs in our 40's!

As a sports nutritionist, I can't help but wonder how they are all doing with their diet. Athletes often deal with "nervous stomach" before competition. I have heard reports that some of the swimmers have had some digestive problems, and I can't help but feel especially sorry for them...once you get into that new Speedo Fastskin LZR suit, there is not getting out of it fast for a bathroom stop!

Join me in cheering on Team USA in every sport!

Labels: Olympics, sports nutrition, Tara Gidus

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High Calorie Kid's Meals

The Center for Science in the Public Interest released a report this week on the food offered on children's menus at 13 major chain restaurants.

Shocking results

• 93% of the choices exceeded the recommended calories for children aged 4-8
• 45% exceeded saturated fat levels
• 86% exceeded sodium levels

Some of the worst were:

• Burger King Big Kids meal with double cheeseburger, fries and chocolate shake had 910 calories
• KFC's Laptop Meal of popcorn chicken, baked beans, a biscuit, Teddy Grahams and fruit punch had 940 calories
• Chili's chicken crispers, cinnamon apples, and chocolate milk had 1,020 calories
• Sonic's grilled cheese, fries, and slushie had 830 calories

Not all news was dim, though. Subway offers a mini-sub, a juice box, and either apple slices, yogurt, or raisins. Most of their combos comes in below the 430 calories (1/3 of recommended calories for kids aged 4-8).

What should parents do?

1. Consider trying to cook/eat at home more often. Studies show that kids eat less calories and more fruits and vegetables when they eat at home.
2. If you are eating out, print out the caloric content of food items from restaurant websites before you leave home and review with your children.
3. If you do want fries, get one order for the whole family and split it.
4. Choose the apple slices, applesauce, carrot sticks, water, and reduced fat milk. We 'vote' for what we want at restaurants with what we purchase. Restaurants are not going to offer healthier options if we don't start buying them!
5. Many of the calories in these menus come from sugared beverages. Offer your children water, unsweet tea, or reduced fat milk instead of soft drinks.
6. Introduce foods other than hamburgers, pizza, grilled cheese, chicken nuggets, and french fries to your children. Encourage them to try new foods. Share your meal and don't always order from the children's menu.
   

Labels: children, kid's meals, restaurant food, Tara Gidus

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Calories Posted on Menu Boards NYC

It has been a very weeks since the ruling went into effect in New York City that all restaurants with 15 or more outlets (chains) were required to post the calorie content on their menus.

Does anyone from NYC have stories to share on how this has impacted your choices?

One friend told me that her boyfriend walked into Burger King intending to get a quick bite and after seeing the calories on the menu he walked right back out. He opted for a turkey sandwich no mayo from a deli down the street.

Another person who is actually a dietitian told me that even she was shocked at seeing how many calories were in many of the foods, especially the hot dogs and value meals.

Please share your experiences and thoughts with having calories posted on menus!

Labels: calorie listing, Tara Gidus

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Obama Too Fit to be President?

I read an article on Friday in The Wall Street Journal that talked about Barak Obama and the fact that he is lean. The article quoted someone saying they "won't vote for any beanpole guy" and the article speculated that because over two thirds of our country is overweight or obese that people may not vote in a thin president. I am in SHOCK!

I cannot believe that people would not vote for someone simply due to the fact that they maintain a healthy weight. Barak Obama is thin, but he is not too thin. We know based on a ton of medical research that being overweight or obese leads to disease. Many people will also admit that being overweight decreases their energy level and leaves them less productive. Obama has reportedly quit smoking, exercises regularly, and eats healthy.

I think having a President who is lean and fit can only be an asset to Americans who do look up to the President as a role model and person of influence. Numerous governors and members of Congress (Ric Keller is one) have lost significant amounts of weight in recent years and these people are focused more than ever on legislation that will help fight this obesity epidemic not only in us as adults, but in our children as well.

If you don't want to vote for Obama for other reasons, that is your choice. But please don't believe for a minute that he is "too fit to be President."

Labels: Obama, Tara Gidus, weight

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7 Secrets to Lasting Weight Loss

I was reading an article in one of my dietitian publications called Today's Dietitian called 7 Secrets of Successful Weight Loss. The magazine is written for nutrition professionals and has some great articles and gave me the idea for this post.

The National Weight Control Registry is a database of adults who successfully lost at least 30 pounds and maintained it for more than one year. I have reported before on research that has come from this group, and as time goes on they learn more.

Here are the 7 Secrets to Lasting Weight Loss:

1. Eat a low calorie, low fat diet. The successful losers consumed between 1,300 and 1,680 calories with 25% fat on average.
2. Eat at least 4-5 times per day and be consistent day to day. That means small meals and healthy snacks in between.
   
3. Eat breakfast!
4. Be physically active. The average person in the database exercises for 60-90 minutes per day at moderate intensity. They average 11,000-12,000 steps per day (or 6 miles).
5. Weigh yourself frequently. Weigh at least weekly and even daily.
6. Do not watch more than 10 hours of television per week. This is also true for other forms of sedentary activity (video games, computer, etc.)
   
7. Do not allow even a small amount of weight gain to occur without taking action to correct it.

Labels: maintaining weight loss, Tara Gidus, weight management

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Thank You Grand Rounds

Thank you to Edwin Leap, MD for hosting Grand Rounds this week and for including my post on Congressman Ric Keller.

The theme of this week's Grand Rounds was "Why Do We Do What We Do?" as medical professionals. I submitted my post on Congressman Ric Keller because it does exemplify why I do what I do. I help people achieve better health so they can perform at their best and complete their mission and purpose in life.

This week's Grand Rounds is the best I have seen because it is a collection of posts that really do address our passion as healthcare professionals. Check it out!

Labels: Tara Gidus

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Jalepenos Not Tomatoes

I feel sorry for all of the tomato farmers out there who lost millions of dollars collectively because of the recent salmonella tomato scare. Now the FDA is thinking that tomatoes were not the culprit, but rather peppers.

The FDA announced earlier this week that a jalapeno pepper tested positive for the Salmonella Saintpaul strain that caused the outbreak. They never did find a tomato that tested positive. Originally they thought tomatoes were the culprit, but then they realized that many people who were getting sick did not have a link to tomatoes.

The pepper they found was found in a distribution center in Texas from a pepper grown in Mexico. The Texas distributor has recalled the contaminated peppers and products made with the peppers in the US.

The FDA is still advising that you avoid eating raw jalapeno or serrano peppers.

Labels: peppers, salmonella, Tara Gidus, tomatoes

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Way to Go Congressman Ric Keller

Have you seen members of Congress lately? They are losing all over the place...pounds that is! Congressman Ric Keller from the 8th Congressional District in Orlando was a client of mine a few years back (he has given me permission to disclose the fact that I worked with him.) When I met him, he was about 250 pounds. He now will proudly tell you that he has lost nearly 100 pounds. These before and after pictures speak for themselves!

How did he do it?
The old fashioned way! He cut back on junk, started exercising, and cut back on portions. He added healthy snacks between meals. He runs 6 miles every day and eats breakfast every day. He eats smaller meals, especially at dinner. Ric told me he has so much energy now, and he needs it with 4 small children!

Now that Ric has transformed his life, he is working on legislation that will help our children. Childhood obesity rates have tripled since 1980, and it seems to be getting worse. Ric is working hard on getting PE back into schools and the right kinds of foods served to our children. He is a living example of what eating right and exercising regularly can do to improve your life.

You can watch Ric Keller conduct a hearing yesterday before Congress on the importance of the fight against Childhood Obesity.

Way to go, Ric! Please continue to be an example for your constituents and the rest of the country. Help us all fight obesity, especially in our children.

For more information on Ric's Congressional activities on the fight against childhood obesity, visit his website at http://keller.house.gov

Labels: childhood obesity, Tara Gidus

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Going Greek

I have been a fan of yogurt for many years, but it seems like yogurts are getting more and more sweet. And the cause for this sweetness is either large amounts of sugar or artificial sweeteners. Instead of going for the traditional American style yogurts, lately I have been opting for Greek Yogurt.

Greek Yogurt is like other European style yogurts that are much thicker than the American Yogurts, but more importantly....they are loaded in sweetness! The thickness comes from the way they are made. I am not an expert on making it myself, but I believe it is strained differently. The result is a thick, tangy, tasty treat! If you have not tried it, I highly recommend it!

Greek Yogurt is really popular right now, which means many companies are coming out with varieties of it. Here are few things to know:

1. Look at the total calories. Many of the Greek style yogurts are high in fat, boosting the calories way up! Many also add honey or other sweeteners (they know Americans are used to sweet yogurt, so they add sugar). Look for nonfat or 0% fat.
   
2. Protein is higher. Because of the way it is made, Greek yogurt is higher in protein than the watery American yogurts. Because the protein is higher, Greek yogurt is FILLING!
   
3. Calcium is lower. Most Greek yogurts only have 15-20% of your calcium in an 8 ounce serving vs 30% in other yogurts.
4. It is expensive! I know...what isn't expensive these days!
5. Get ready for Tang! Greek yogurt is tangy and has a bit of a bite. I love that about it, but many people are surprised. Add your own fresh fruit to the plain varieties, and sprinkle some granola or high fiber cereal on top for some added crunch.

Look for these brands:

• Fage (pronounced Fah-yee). Look for the 0% Fage Greek Yogurt, plain. The 0% refers to fat content, so this one is fat free. Get the plain if you don't want added sugars and calories.
• Oikos. This one is organic and is actually made by American company Stoneyfield Farm. I like the 1 lbs tubs that both Oikos and Fage sell and I can usually get at least 3 servings out of each tub once I add fresh fruit and make a parfait.
• Voskos. They have plain, but they also have some with fruit.
  
• Cabot has some Greek yogurts, but many of them have 10% fat (OUCH!) and lots of sugar, making them high in calories and fat. Remember...read labels!
  

Give Greek Yogurt a chance and let me know what you think! I am spoiled and can't even eat American yogurt anymore.

Labels: Tara Gidus, yogurt

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Wasteful or Waist-Full?

Being married to a dietitian isn't always the easiest job in the world. My husband Stephen has really been working lately on his portion sizes and I have been encouraging (nicely) him to not finish everything on his plate and to eat from smaller plates at home.

We were chatting about his progress and he told me that he is having a problem with guilt. But this time the guilt is not about what he ate, but rather what he DIDN'T eat! He has been leaving food behind on his plate and feels wasteful.

My question is this:
If you have eaten to satisfaction and there is too much there, where is the extra going to go if you don't eat it? It will either go in a To Go box (or at home Tupperware container), or it will go into the garbage disposal/waste basket. If you do eat it, it will go around your waist.


Stephen has gotten into the habit of taking a can of regular soda and drinking half and dumping the other half out. With food prices at their highest ever, it is hard to swallow (pun intended) dumping something in the trash. But just remember....if it doesn't go into the trash and you can't save it for later, it will just contribute to your growing Waistline!

Labels: food costs, maintaining weight loss, portion control, Tara Gidus

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Slice Up the Tomatoes

The FDA has officially lifted the warnings on tomatoes! Hooray!

As you probably know, the FDA had a warning against eating certain tomatoes for risk of salmonella. The outbreak sickened 1,200 people in 42 states with over 200 of those hospitalized. They never did find signs of the salmonella strain on actual tomatoes, but they insist that the investigation pointed to tomatoes and think there were tainted tomatoes even though none tested positive. The FDA still has a warning on serrano and jalapeno peppers for people with weakened immune systems and the elderly. So be careful of fresh salsas.

Since it is still the middle of summer, it is a great time to make tasty salads with tomatoes and add them to wraps and sandwiches. Slice some up this weekend with some fresh mozzarella and a drizzle of balsamic topped with fresh basil. Sounds good, doesn't it?

Labels: salmonella, Tara Gidus, tomatoes

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Are You a Locavore?

Are you scratching your head asking, "What exactly is a Locavore?" This term actually earned the honor of Word of the Year in the New Oxford American Dictionary last year.

The word means purchasing and consuming food that is grown locally. Many locavores try to eat food eaten within a 100 mile radius of their house. How do you do that?

Farmer's markets and supporting local food companies! Some restaurants are getting in on the trend and making 100-mile menus featuring meals determined entirely by what is being harvested at the moment with in a 100-mile radius of the restaurant. How fun!

Benefits of eating local food include getting it as fresh as possible. Scientific research supports buying local showing that nutrient value is highest when you can pick produce at it's peak of ripeness and consume it shortly after harvest. You would be surprised how long it takes some of the produce at your chain grocery stores to arrive after it has been picked.

Take advantage of the summer and it's abundance of tasty fruits and veggies that are at their prime. Visit a local Farmer's Market this weekend and whip up a nice green salad or fruit salad.

Labels: farmer's market, produce, Tara Gidus

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Healthy Hearts in Tots

The American Academy of Pediatrics released a new report recommending cholesterol screening in children and adolescents with a family history of high cholesterol or heart disease. Previously, most doctors did not start screening for cholesterol until adulthood. With the increase in childhood overweight and obesity rates, we have also seen increases in heart disease, diabetes, and other health problems that were previously rare in children.

The report also recommended specific changes in the diets of children, and dairy was one food specifically highlighted. For many years we have heard that children should go from formula at their first birthday to whole milk at least until their second birthday. Once they are past the age of 2, they can switch to reduced fat or fat free milk. The report recommends changing these guidelines.

Children who are at risk of obesity, high cholesterol, or heart disease are encouraged to drink reduced fat milk (2%) instead of whole milk between 1 and 2 years, and continue on reduced fat (2%), low fat (1%), or skim (fat free) milk the rest of their lives.

Milk provides numerous vitamins and minerals essential for growth such as calcium, potassium, magnesium, vitamin D, and riboflavin.

The Dietary Guidelines encourage the following intakes:

• Age 2-8: 2 cups (16 oz) per day of dairy
• Age 9+: 3 cups 24 oz) per day of dairy

All milks (whole, reduced fat, low fat, skim) provide the same vitamins and minerals, and the only difference is the fat and calories.

• Whole milk: 8 grams of fat, 150 calories
• Reduced fat milk (2%): 5 grams of fat, 120 calories
• Low fat milk (1%): 2 grams of fat, 100 calories
• Skim milk (nonfat or fat free): 0 grams of fat, 80 calories

Flavored milks are also nutritious, but of course contain more calories due to the added sugars. Milk straws are a great way to provide flavor without the added calories.

Labels: children, dairy, heart disease, Tara Gidus

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Dear Diary

A very interesting new study in the August issue of the American Journal of Preventive Medicine found that people who kept a food diary lost twice as much weight as those people in the study who did not keep a record. The researchers state that the simple act of writing down what you eat encourages consuming fewer calories.

Keeping a record of what you eat doesn't need to be elaborate. You can simply write down what you eat in a notebook or on your computer. You can keep a diary in many different ways. The most simplistic is just writing down what you ate. However, you can include as much or as little information as you desire.

Here are some things people like to record:

• Time of day of meal or snack
• How you felt (hunger, fullness)
• Mood/emotions
• Physical symptoms (headache, gas, indigestion, etc.)
  
• Who you ate with (alone, with family, etc.)
• Where you were when you ate (car, desk, kitchen table)
• Number of calories, carbs, fat, protein, sodium, fiber, etc.)
• Number of points (Weight Watchers)

If you want to know how many calories (or carbs, protein, fat, etc.) you are eating, there are quite a few online diet tracking programs. Some are free, and some charge a small fee.

Check out one of the following:
www.fitday.com
www.thedailyplate.com
www.calorieking.com
wwww.myfooddiary.com

Get logging and see the pounds melt away....it really is amazing how much you can learn from writing down what you eat and counting the calories in one of these programs.

Labels: food record, Tara Gidus, weight loss

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More Than Tomatoes in Salmonella Outbreak

A few new foods have been added to the investigation around the salmonella outbreak in the US. Since April there have been 943 cases in 40 states of the same salmonella strain (salmonella saintpaul). While tomatoes were the original suspect, officials are now looking at salsa and the ingredients in fresh salsa as potentially contaminated.

Now added to the suspect list:
Fresh Cilantro
Jalepeno Peppers
Serrano Peppers
Still on the list:
Red Plum Tomatoes
Red Roma Tomatoes
Round Red Tomatoes

What does this mean?
You do not have to completely avoid all fresh fruits and vegetables. If you have a compromised immune system, you want to be extra careful with all fresh produce and meats. However, the CDC recommends the following to minimize risk.

Consumers everywhere are advised to:

• Refrigerate within 2 hours or discard cut, peeled, or cooked tomatoes.
• Avoid purchasing bruised or damaged tomatoes and discard any that appear spoiled.
• Thoroughly wash all tomatoes under running water.
• Keep tomatoes that will be consumed raw separate from raw meats, raw seafood, and raw produce items.
• Wash cutting boards, dishes, utensils, and counter tops with hot water and soap when switching between types of food products.

Labels: salmonella, Tara Gidus, tomatoes

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All American Makeover

With the 4th of July right around the corner, you are probably going to be eating some of your favorite All American treats. Unfortunately, America is known for foods high in fat, sugar, calories, and sodium.

Try these ideas to make over your favorite All American Treats:

Apple Pie:
Always do a single crust and sprinkle a few toasted walnuts on top instead of the double crusted pie. You can also reduce calories by skipping the canned pie filling and using fresh apples and low calorie sweetener instead of sugar. Try using part whole wheat flour in the crust, too!
Hamburgers:
Go Green with a veggie burger! Have you tasted them lately? My favorite is the Morningstar Farms Tomato and Basil flavor, but really most veggie burgers are pretty darn tasty. If you don't want to go veggie, at least get some lean ground beef to make those patties.
Root Beer Float:
Use Diet Root Beer and reduced fat/fat free or reduced sugar ice cream. Because you have the ice cream and the root beer, you won't even notice that one or both are reduced in calories. YUMMY!

Potato Salad:
Use light or fat free mayo and part light sour cream. Add a bit of grainy brown mustard for a kick!
Potato Chips:
Look for reduced fat, baked, or reduced sodium varieties of all chips.
Hot Dogs:
You can find fat free dogs that taste good, or you could use the turkey franks that are reduced in calories and fat compared to the original. And here again...go green with a veggie dog!

This 4th of July load up on the seasonal bests like watermelon, blueberries, corn on the cob, and other tasty and healthy treats!

Stay safe out there!

Labels: Recipe substitutions, Tara Gidus

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New Research on Children's Obesity Risk

Two new studies I saw this week peaked my interest. One study was in the June issue of the American Journal of Clinical Nutrition and showed that women who gained too much weight during pregnancy may increase their children's risk of becoming overweight or obese. The researchers looked at records of over 10,000 women and children and found that mothers who gained more than the current recommended amount of weight during their pregnancies were 48% more likely to have children that were overweight by the time they were 7 years old than other children.

Currently the Institute of Medicine recommends 25-35 pounds of weight gain for normal weight pregnant women and 15-25 pounds for women who were overweight upon getting pregnant. Women who are underweight can gain as much as 40 pounds.

The researchers speculate that when women gain too much weight while pregnant their blood sugar levels are higher than desired and the developing pancreatic cells of the fetus may be overstimulated, leading to higher birth weight and risk of diabetes later in life.

The other study I found interesting on a similar topic was in the Journal of Physiology, but this study was done on rats. The researchers found that when the rats were fed junk food while pregnant and nursing (don't ask me what "junk food" for rats is...probably similar to human junk food), their offspring were overweight, had high blood sugar, cholesterol, and decreased insulin sensitivity, signaling diabetes. The offspring also tend to prefer high fat, high salt, and high sugar foods because those are the flavors they were used to tasting. Since it would be unethical to feed junk food to pregnant women, we have to rely on rat studies for some of this kind of research.

Other studies show that the flavors of the foods eaten while pregnant and breastfeeding get into the milk. What better incentive to eat your vegetables? If you eat them while pregnant and nursing, your babies will already be familiar with the flavors and are much more likely to accept them later.

Ladies, let's use pregnancy as a time to get our bodies as healthy as possible and not as an excuse to eat junk! Your kids will thank you (OK..maybe not, but their health will be much better!).

Photo courtesy of dailymail.co.uk

Labels: childhood obesity, overweight, Tara Gidus

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Shake the Salt Habit

Do you love salty snacks but worry about getting too much sodium? Have you noticed that many of your favorite snacks are coming out in a lower sodium version?

The American diet as a whole is getting higher and higher in sodium, but some food manufacturers are offering a solution for lower sodium snacks.

Frito Lay has introduced a new line called "Pinch of Salt." Their Ruffles Potato Chips, Lay's Potato Chips, Fritos Corn Chips, and Tostitos Tortilla Chips are all just 75 mg of sodium per one ounce serving. I have tried the Pinch of Salt Fritos and Tostitos and both are fabulous. You would never know the difference if you did a blind taste test.

Orville Redenbacher has reduced the sodium in all of the Smart Pop varieties....I bet you didn't even notice! While Frito Lay is advertising that they are lower in sodium (and still have the higher sodium version available), Orville just cut the salt in the whole line. I LOVE Orville Smart Pop and now that it is lower in sodium...even better! I also love the fact that it comes in 100 calorie bags!

Kudos to Frito Lay and to Orville for offering reduced sodium snacks that taste great!

If you want more information on healthy snacking, check out this website: www.licensetosnack.com

Labels: salt, snacking, sodium, Tara Gidus

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McDonald's Diet

Did you hear about the guy who has lost 85 pounds by eating nothing but McDonald's for 6 months? His name is Chris Coleson and he is a 42 year old man from Virginia. He started out at 278 pounds and got down to 199 pounds in 6 months by eating two meals every day at McDonald's. He reportedly doesn't eat breakfast or snacks, so those two meals were the only food he ate. He had grilled chicken salads, wraps, apples without the caramel, and occasional hamburgers. He did not have french fries, Big Macs, fried chicken, or shakes. I saw him being interviewed the other day on The Today Show, and he said he just decided to do this on his own and McDonald's corporate had nothing to do with it.

Jared made losing weight by eating fast food (Subway) popular many years ago, but how healthy is it? I think it depends on what you choose, of course. You can get salads, lean meats (grilled chicken, turkey breast, etc.), sliced tomatoes on sandwiches, and sides of fruit at many fast food/sub places. But it is still not enough of the foods we want to fill our bodies with. Where are the whole grains? While some do offer whole grain breads, many do not. All too often sauces and mayo are added to sandwiches and the vegetables they do offer are covered in dressing, mayo, or deep fried. And the fruit is paired with high sugar dippers.

I applaud the fast food giants for offering healthier options. For those people eating at fast food restaurants occasionally, they can find a decent meal. However, if you are eating out often, you are going to be hard pressed to get at least 3 servings of whole grains, 9 servings of fruits and vegetables, 3 servings of low fat dairy, and lean meats. That is without getting extremely burned out on grilled chicken salads and apple slices.

Bottom line
You can find some healthy choices at fast food restaurants, but don't try to eat fast food every day or twice a day. Pack a lunch or cook at home to get better nutritional quality.

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Skyrocketing Food Prices

If you think food prices are out of control, you are right! And watch out...it is probably going to get worse before it gets better. The rise in food prices is the highest rise in 28 years!

Officials of the U.S. Department of Agriculture said that this year's increase in the price of cereals, baked goods, sweets and poultry will be higher than it expected a month ago because of sharply accelerating costs for grain and fuel.

USDA predicts that the price of cereals and baked goods will rise 9 to 10 percent in 2008 -- the greatest increase since 1980. Retailers are passing higher food prices to consumers as “global demand boosts U.S. exports, production is disrupted by harsh weather and more crops are used to make fuel,” according to USDA.

The food price inflation estimate -- up from the 7.5 percent to 8.5 percent given in May -- doesn't reflect flood damage in the Midwest where it is estimated that 4 million acres of cropland have been damaged. Corn prices have surged more than 20 percent in the last two weeks, approaching an unprecedented $8 a bushel midweek, as massive flooding engulfed corn and soybean fields in Iowa, Missouri, Illinois and Indiana. Floodwaters also disrupt shipping on the Mississippi River, the most significant means for transporting grain in the United States.

What are you doing about the rising cost of food?

Click here for tips on how to spend wisely at the grocery store.

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More Mindless Eating

Did you know that we make 250 food decisions every day? All of that decision making requires a lot of self discipline and self control to choose the right foods and to control your portion and push away.

Did you know that we eat an average of 92% of what we serve ourselves? So if you serve yourself oversized portions, is it any surprise that you overeat?

The mindless decisions we make daily about food are what lead to mindless eating. These mindless decisions can easily add up to 250-300 calories every day, leading to unwanted weight gain.

More tips on preventing mindless eating:

1. Remove the candy jar or dish. When the candy jar is within arm's reach on your desk, you are much more likely to reach for it. Keep sweet treats in a cabinet walking distance away.
2. Make your own portion packs. The 100 calorie snack packs are really popular, but they are also expensive and create a lot of landfill waste. You can create your own by dividing a box of cookies or crackers into individual portions and reusing a snack sized baggie.
3. Reduce variety. Studies show that people eat less when there is less variety offered. If you are given a bowl of all blue M&Ms and a bowl of mixed color M&Ms, will you eat the same number? Most people will eat more of the colored than when just one color is offered.

Try the National Mindless Eating Challenge!

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Mindless Eating

How often do you eat in the car? In front of the TV? Have you ever eaten a bag of chips or started a pint of ice cream, only to realize that you consumed the whole container?

"Mindless Eating" is the name for eating when you are not completely aware of the portion that you are eating. Dr. Brian Wansink at Cornell University has written the book called Mindless Eating and has a website to go with it, too.

I found two of the studies he did fascinating. In one study, he had people come in to eat soup. What the people didn't know was that some of the soup bowls were "bottomless" because they had a tube that slowly refilled the bowl as they ate. Other people had regular bowls of soup. Not only did people with the bottomless bowl eat more, but they ate 73% more soup than people with normal bowls of soup. AND...the bottomless bowl eaters didn't think they ate more. Lesson learned: We cannot rely just on our stomach to tell us when we are full...we also have to look at how much food we are eating.

Another study gave people popcorn when they came into a movie theater. Some were given a medium bucket and some were given an extra large bucket. Another difference was that some were given fresh popcorn and some were given 5 day old popcorn. Results: People at 45% more fresh popcorn from the extra large containers than the medium ones. Even when the popcorn was stale, they ate 34% more out of the extra large than the medium ones. Lesson learned: When we are given a larger container, we eat more....even if it doesn't even taste very good!

What can we do to eat more mindfully?

• Eat from smaller plates
• Take smaller portions (and go back for seconds if you still need them later)
• Drink from tall narrow glasses instead of short and wide glasses (you will pour less)
• "Clean your plate" is out and "Leave a few bites behind" is in
• Be aware of when you are satisfied vs full or overfull
  

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Thank You For Grand Rounds

Thank you to Marianas Eye for including my post, Turn Up the Heat, in Grand Rounds this week. Grand Rounds is a compilation of medical blog posts and is done each week. Marianas Eye is a blog about what it is like being an eye surgeon on an island in the South Pacific and is written by Dr. David Khorram.

He has also authored the book pictured above, World Peace, a Blind Wife, and Gecko Tails. Buy it now on Amazon.

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Raw Milk

I was reading a story in the paper today about raw milk and how the FDA is cracking down on the sale of raw milk to consumers. Currently 21 states prohibit the sale of raw milk for human consumption, and the FDA does not allow cross-border sales.

What makes it "raw"?
Raw milk is very simply unpasteurized milk. It does not mean it is organic (although it could be either organic or conventional), but simply not pasteurized. Proponents of raw milk think pasteurization strengthens the immune system and helps prevent digestive problems. They also think that pasteurization kills healthy proteins and enzymes. Raw milk proponents claim it can even treat or cure certain diseases.

Benefits of Pasteurization
French doctor and scientist Louis Pasteur invented the process of pasteurization more than a century ago. Pasteurization destroys harmful bacteria (e.coli, salmonella, listeria, etc.) that may be in the milk but does not destroy any proteins or enzymes that are healthy for us. By destroying the harmful bacteria, it extends the shelf life of the milk.

The National Dairy Council reports that less than 1% of outbreaks of foodborne illness in the United States results from dairy products. The outbreaks that are a result of dairy products are from raw milk and raw milk products. Because of the Pasteurized Milk Ordinance and other safety systems, the American milk and dairy products are among the safest and most highly regulated foods in the world.

Pasteurization 101
Pasteurization involves heating raw milk to a minimum temp of 145 degrees for 30 minutes or to 161 degrees or more for 15 seconds, followed by rapid cooling.

Bottom Line
Since there is not known difference in the nutritional status of raw vs pasteurized milk, and there is definite risk to drinking raw milk, I recommend sticking with the pasteurized.

Labels: dairy, milk, pasteurization, Tara Gidus

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Mentos-Diet Coke Reaction

Have you heard about this experiment that some people have done with Mentos and Diet Coke? If you put a Mentos into a bottle of Diet Coke, it causes a geyser type reaction, causing the Diet Coke to shoot up with a powerful force. I have heard people talk about this and claim that it proves that Diet Coke is bad for you. I don't see how it proves that anything is bad for you, but simply that a reaction happens.

Some students at Appalachian State University actually studied why the reaction happens. They just published their results in the June 2008 issue of the American Journal of Physics. Here is what they found:

"In an opened container of soda, carbon dioxide gas bubbles out over the course of minutes or hours until the concentration of carbon dioxide left in the soda is proportional to the carbon dioxide in the surrounding air. This de-fizzing reaction is slow because the surface tension of the liquid is very high, which keeps the gas bubbles trapped.

But when a Mentos is dropped in the beverage, it breaks the surface tension and as it falls the candy’s surfactant coating further reduces the surface tension of the liquid. The candy’s rough surface also provides growth sites for the gas, making it easier for carbonation to escape as a foam geyser.

The geyser also occurs when sand, salt or lifesavers were added to the Diet Coke, but the mass lost and volume traveled is much less spectacular."

I will be able to sleep better tonight now knowing why this reaction happens, how about you? If you do decide to try this experiment at home, use caution when you drop it in and run for cover. The liquid can explode nearly 30 feet!

Photo courtesy of oatmeal2000

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Tainted Tomatoes

By now you have no doubt heard about the salmonella outbreak link to certain tomatoes. The FDA is recommending that everyone avoid eating raw red plum, red Roma, and red round tomatoes and products containing these tomatoes. Grape tomatoes, cherry tomatoes, and tomatoes on the vine are fine for consumption. Cooked tomatoes are also fine, no matter what the type. If you cook your tomatoes to 145 degrees, that will kill salmonella.

You cannot see, taste, or smell salmonella or any other bacteria, so washing all produce well is always a good idea. In fact follow these guidelines for all produce:

1. Always wash your hands with warm, soapy water before preparing or eating food. Wash your hands anytime you have gone to the bathroom, cleaned up a pet's waste, or changed a baby's diaper.
2. Wash all surfaces that the produce will touch. If you put unwashed produce on the counter, wash it afterwards.
3. Wash produce under cold running water. Even if you are going to peel it, wash it before you peel it. Rub the produce well with your hands. The action of rubbing it is what will remove the bacteria and the water will wash it down the sink.
4. Do not use the same cutting board for meats and produce. Wash all cutting boards well before and after use.

What is salmonella?
It is a bacteria that is found in feces in animals and humans. Many people think they have the "stomach flu" but it really is foodborne illness. The symptoms include fever, diarrhea, fatigue, and cramping. People who have impaired immune systems, young children, and elderly are at higher risk of getting foodborne illnesses.

Eat Them
Tomatoes are a nutritious food, full of important nutrients like Vitamin C, beta carotene, potassium, fiber, and lycopene. Don't avoid them just because of this outbreak. Choose the tomato varieties on the safe list, or simply used canned, jarred, or cooked tomatoes.

Image courtesy of JJ's Vegetable Garden

Labels: food poisoning, salmonella, Tara Gidus, tomatoes

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Turn Up The Heat

I wrote a post a few days ago about metabolism and what dictates your own personal metabolism. Metabolism is basically how many calories you are burning, so the higher the number, the more you can eat! That being said...I am sure you want to know how you can increase your metabolism so you can eat more and not gain weight, right?

Top 10 ways to increase metabolism:

1. Move more! Nothing ruins your metabolism more than being sedentary. Get more movement during the day (stairs, regular walks)
2. Do some aerobic exercise daily. Yes, that means every single day you should do some form of exercise for at least 30 minutes.
3. Strengthen your muscles 2-3 times per week. You can increase your burn by as much as 7% by strength training. The bigger the engine, the more fuel it can burn (remember that muscle burns calories even at rest). For every pound of lean muscle you add, you can burn an additional 30-50 calories each day. That adds up, especially over a lifetime.
4. Eat breakfast every day. You have heard it before...it is the most important meal to kick start your metabolism from the overnight fast. Eat within one hour of getting up in the morning.
5. Eat every 3-4 hours. If you skip meals or go too long between meals, you will just teach your body to conserve calories, slowing metabolism.
6. Limit refined sugars and carbohydrates.
7. Eat 25-35 grams of dietary fiber daily. Fiber takes a long time to digest and actually causes the digestive track to burn calories trying to digest it.
8. Eat earlier in the day. If you eat late at night, it goes to sleep with you. Move more food to earlier in the day to burn it more efficiently.
9. Drink water. Women should get 72 ounces and men 100 ounces of total fluid daily (try to get most noncaloric from water).
10. Don't "Diet". If you decrease your calories too much, your body will "starve" and your metabolism will try to match the low number of calories coming in, taking energy from your muscles along the way.

Photo courtesy of wikimedia

Labels: metabolism, Tara Gidus, weight gain

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Metabolism 101

Metabolism is a big word and I often get asked exactly what it means. Metabolism is simply how many calories you burn in a day. Your Resting Metabolism makes up the majority of your total metabolism.

Total metabolism for the day is made up of:

• Resting Metabolic Rate (RMR): the number of calories it takes to keep your body going without any movement (brain function, heart, lungs, muscle, etc)
• Thermic Effect of Food (TEF): the number of calories that your body actually burns digesting food
• Physical Activity (PA): the number of calories you burn moving around all day during your normal activities
• Thermic Effect of Exercise (TEE): the number of calories you burn doing planned exercise

Most people's total metabolism each day is about 1800-2200 for women and 2200-2600 for men. The more you move, the higher your metabolism.
Factors that influence metabolism:

1. Gender: Men tend to have a faster metabolism (burn more calories) than women. Ladies, do you think this isn't fair? What do men have more of than women? See number 2.
2. Muscle Mass: The more muscle you have, the more calories you will burn all day long. Muscle is metabolically active 24 hours per day. If you have more muscle, you will burn more calories while you sit at your computer reading these blogs, drive in your car, and most importantly, you will burn more calories while you sleep. How awesome is that?
3. Age: The number one reason people's metabolism slows as they age........they lose muscle. See number 2 above!
4. Heredity: Some people are just genetically gifted with a faster metabolism than others. They can eat a lot more calories than most people and not gain weight. If you are one of these people, thank your parents for good genes!

Tune in next time to learn how you can improve your metabolism and start to burn, burn, burn!

Photo courtesy of mscaprickell

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Juice For Kids

A study in the June issue of Archives of Pediatrics and Adolescent Medicine found that kids who drink juice are no more likely to be overweight and may actually get more nutrients than kids who do not drink juice.

The researchers looked at surveys from parents reporting what the kids ate and drank and actual measurements of the kids. On average the kids drink about 60 calories worth of juice, which is about 4 ounces. The kids who drank juice had higher intakes of whole fruit and they also took in more vitamins and minerals.

The American Academy of Pediatrics recommends:

• Age 1-6 years: 4-6 ounces per day
• Age 7-18: 8-12 ounces per day

When I was growing up we drank from "juice glasses" that only held probably 4 or maybe 6 ounces. I still remember the first time I went to someone's house for a sleepover and saw them drinking juice from a large glass. That was foreign to me as a child.

I think some 100% juice is great for kids. But pay attention to the labels and make sure it is 100% juice and not juice drink. Also, pay close attention to portion size, though. The recommendations above equate to very small amounts. 4 ounces is just a half cup and 8 ounces is one cup. When you look at the standard glass that people have in their homes, they are usually 12 or 16 ounce glasses.

Another great idea is to water down the juice. A few companies now sell juice that is 40% reduced in sugar and don't have any artificial sweeteners added. Basically they are watering it down. You can do this yourself at home for your kids and pour half water and half juice into a small glass.

Cheers!

Photo courtesy of Apple & Eve

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Grandma's Rhubarb

• In earlier days (and maybe still today), tender sticks of rhubarb dipped in sugar were used as a sweet treat for kids


• The term rhubarb in baseball describes a bench-clearing brawl

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Organic Meats

Organic fruits and veggies are quite popular now, but I get a lot of people asking me about organic meats. There seems to be a lot of confusion out there what all the terms mean, too. Let me try to explain:

Organic meat (chicken, beef, etc.) means a few things:

• Fed only grass (beef) or 100% organic feed (may also get certain vitamin or mineral supplements)
• Never given antibiotics, hormones, drugs
• Must be certified through the USDA's Agricultural Marketing Service

Natural meat is another confusing term. All meat is natural, but to be labeled natural, it means it cannot have any artificial flavor, color, or chemical preservatives. It is also to be minimally processed.

Grain fed vs grass fed: All beef is grass fed because cattle spend a good deal of their lives in pastures. However, grass "finished" beef comes from cattle that have spent their entire lives on pasture. Grain fed cattle are moved to feedlots for the finishing stage of their lives where they are fed grains.

What is free range? Free range is applicable to poultry. The birds are allowed daily access to fresh air and sunshine outside. They have room to roam around and move their muscles instead of being confined to tiny cages.

Does organic, grass finished, or free range meat taste different or is it better for you? These types of meats definitely have a different taste than conventional meats. Most people think it tastes much better. Nutritionally, the omega-3 content is higher for grass finished beef and some organic meats, but in general the vitamin and mineral content, protein, and fat is similar to conventional meats.

By buying organic meats, you are supporting sustainable farming.

Two of my favorite companies with natural, organic, grain fed meats:
La Cense Beef www.LaCenseBeef.com
D'Artagnan www.dartagnan.com (they have turkey, chicken, beef, buffalo, and other game meats)

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Pet Peeves

Stephen and I were at a birthday party today and I was annoyed. It made me think about pet peeves and what annoys me about anything food related. I would love to hear yours!

This one was about timing. I hate it when you go to a party and they wait way too long to serve either the food or the dessert. This party started at 3:30. We left at 7:15 at they still had not served the cake! This happens all the time at weddings. Half the people are gone before they get to cutting the cake. Next time you are hosting a party, be conscious of timing and serve appetizers, the main food, and dessert in a timely manner.

Other pet peeves:

Buffets that don't have labels. With food allergies on the rise and so many people avoiding certain foods (no meat, no seafood, no dairy, no gluten, etc), it is really nice to have a label on every buffet line to disclose it's contents. You can also do this at a potluck if your dish looks unusual or isn't obvious in it's contents.

Talking with your mouth full. I can't believe how many people I have eaten with lately who violate this important rule we all learned when growing up. I am sure I do it, too, but I feel like more and more people are mixing their words with their meatballs and it is quite disgusting. I am going to make an effort to be more conscious of this myself.

Gum chewing. This is the worst one for me. I can remember sitting in 100+ person lecture halls in college and hearing someone cracking their gum from across the room. Gum cracking or chewing loudly (with mouth open) has got to be one of the most annoying habits. Anyone with me? It makes my skin crawl just thinking about it. If you love your gum, chew alone or be conscious of those around you. Since this is such a big one for me, I never eat a full piece of gum at a time because I don't want to offend someone else with my gum chewing. By limiting myself to a half piece, the wad is smaller and tuck it back in my mouth without chewing it obnoxiously. Am I weird or does anyone else do that?

Thanks for listening to me vent about my pet peeves. I would seriously love to hear yours. It feels good to get them out!


Picture courtesy of looking glass

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Grill Season is Here

We are days away from Memorial Day and the unofficial start of grilling season. In Florida (where I am), it is just another sunny warm weekend. But for many of you it may be the first time you brush off the grill since last fall.

The standard spread at a cookout can be a disaster for the waistline, but the good news is that it doesn't have to be.

1. Go lean. Hamburgers don't have to be taboo. Get lean ground beef or ground turkey breast. The lean stuff may stick a little bit, so spray the grill first with some cooking spray. Chicken breast without skin is always a good lean choice. Hot dogs can also be lean if you look for reduced fat or fat free dogs.
2. BYOB. Burger, that is. If you are concerned that the burgers are going to be dripping in grease, bring your own pack of lean beef to the party. Or opt for a pack of veggie burgers!
3. Skip the salads...the heavy mayo salads that is. Coleslaw, macaroni salad, and potato salad are popular BBQ sides but not only are they extraordinarily high in fat and calories, they have a very short "table life" if they sit on the buffet for a few hours in the heat.
4. BYOS. Salad, that is. Since you are skipping the heavy mayo salads, you can bring your own healthier version of salad. Fruit salads are refreshing and you will be very popular with the kids when you show up with a nice big bowl of cut up fruit or fruit kabobs (large pieces of fruit on wooden skewers). Lettuce salads and pasta salads are also great ideas if you use lots of veggies and light or fat free dressing. You can add some whole grains to the day with a whole wheat pasta salad or my favorite, a quinoa salad.
   
5. Get corny or baked. Corn on the cob is a favorite in my family and baked beans are another very healthy option for a side dish.
6. Get naked. Please don't take your clothes off, but plate up your burger or chicken breast without the bun. Going bunless will save you at least 150 calories and you will get plenty of carbs from the side dishes.

Photo courtesy of D'Arcy Norman

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Walnuts

I love nuts. One of my favorites is walnuts. Even though I don't usually eat walnuts plain as a snack, I love them in cereal, oatmeal, salads, casseroles, and lots of other dishes. They add a nice flavor to so many things it is hard not to love them. And when you hear about how incredibly healthy they are, they will be simply irresistible!

Of all the nuts, walnuts are the highest in antioxidant activity. They actually contain melatonin, which many of us know as a sleep aid. But melatonin is a powerful antioxidant and its presence in walnuts is what boosts the nutritional impact of the walnut. Melatonin may reduce risk of cancer and delay diseases such as Parkinson's and Alzheimer's. They also contain ellagic acid and gamma-tocopherol (don't worry about these big words, just know they are good antioxidants).

The other big plus for walnuts is the high level of omega-3 fatty acids. They contain ALA, which is different than the omega-3 in fish, but still a good fat that may help reduce inflammation and reduce heart disease risk. Some studies shows promise for walnuts in helping blood sugar control for people with diabetes.

The facts:
1 oz = 14 halves
185 calories
4 g carb
2 g fiber
19 g fat
4 g protein

Even though walnuts are high in fat and calories, research shows that substituting walnuts in the diet for other fats do not produce weight gain. Because nuts contain fiber, fat, and protein, they are very satiating and keep you full.

Check out this recipe for Orange Apricot Chicken Salad with Walnuts and Gorgonzola Topping

For more tasty walnut recipes or information on walnuts, check out www.walnuts.org

Photo of walnut courtesy of loan sameli

Labels: antioxidants, heart health, nuts, Tara Gidus, walnuts

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Farm Bill Veto Proof

The Farm Bill passed by a veto-proof margin this week. President Bush was intent on a veto, but the bill passed and was only the second time in Bush's Presidency that he had a veto override.

Representative Robert W. Goodlatte of Virginia said, “I believe that we now have the opportunity to say to America that this is a farm bill that truly does assure that we continue to have the safest, most affordable, most abundant food supply in the world. We have addressed the needs of America’s farmers and ranchers.”

I am happy about this bill because of the large increase in money for nutrition programs. Food stamps recipients will be receiving healthier foods that will provide nutritional value and not just empty calories. I also think this will help many people around the world facing rising food costs.

What do you think about the Farm Bill?

Photo courtesy of andrew_stawarz

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Gluten Exposed

The FDA is close to approving a proposal that would define what gluten free actually means on a food label.

Not a fad
Some people see the book, Gluten Free Diet, and think it is the latest fad diet. Not so. If you are one of the 1% of Americans suffering from Celiac Disease, you are quite familiar with gluten. Gluten free products are popping up all over the place due to the rising incidence of gluten intolerance and more people being diagnosed with celiac disease.
Gluten defined
Gluten is the name for the proteins found in wheat, rye, and barley. For most people, these proteins are digested and metabolized by the body without a problem. But for a rising number of people, the proteins cause damage to their small intestine and they have to avoid even very small amounts or they will suffer unpleasant side effects.

The FDA is working on defining what "gluten free" means for food products. Right now it is proposed that a food cannot contain more than 20 parts per million or more of gluten if they put the gluten free label on their product. For people with allergies to certain foods, it is vital that food companies comply with FDA rulings on ingredient listings. Currently there is no legal definition for gluten free, so any company could use the term without meeting a standard. Hopefully in August we will see this definition go into effect. Stay tuned!

Logo courtesy of www.celiac.org

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Thank You Health Business Blog

Thank you David Williams of Health Business Blog for hosting Grand Rounds 4:34 this week. He included my post about the difference between a dietitian and a nutritionist. Grand Rounds is a compilation of medical blogs from all over the internet. Interesting stuff to read. Check it out!

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Farm Bill

The House and Senate finally reached agreement this week on the almost $300 billion five-year farm bill last week. Word is that President Bush is going to veto the bill, but work is already being done to override the veto.

Some of the people who will benefit are the millions of low-income Americans who are hungry and don't have healthy food due to rising food prices.

Here are some highlights:

• A food stamp pilot program that utilizes incentives to encourage healthy food choices
• An expanded fruit and vegetable snack program in elementary schools
• Reauthorization of the nutrition monitoring system
• Better coordination of research activities

Unfortunately, only a very small amount of money has been allocated for research of organic and specialty crop research.


The bill also includes subsidies for farmers, and the amounts depend on the income of the farmers. Money has been set aside for conservation with assistance for farmers to make environmental improvements on their land.

For more information on the Farm Bill, visit www.farmland.org

Photo courtesy of heatedgroundphotography

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Blackberries

I thought I remembered all of the black foods in my post yesterday on the black food trend, but I forgot one very important black food!

BLACKBERRIES!

Blackberries are really tart and quite large compared to most of the other berries. I like to mix them with raspberries, strawberries, and blueberries. They complement the other berries nicely.

Blackberries are really high in antioxidants and fiber. The seeds in blackberries are much larger than other berries, so it is the highest fiber berry available. It is also high in Vitamin C and contains numerous phytochemicals such as quercetin, cyanidin, tannin, and flavonoids.

Blackberries originally came from England and Asia and it is thought that migratory birds spread the seeds from the east to the west coast in the US.

Blackberries are wonderful fresh in fruit salads, on yogurt, or with cereal. Many people also like to use fresh or frozen blackberries in smoothies. You can also make jam, pie or a wonderful blackberry cobbler out of them.

What is your favorite way to eat blackberries?

Picture of blackberries courtesy of threelayercake

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Black is the New...Black

You have heard about eating a wide variety of colors on your plate, but have you ever thought about eating black foods? Can you even think of any black foods?

Like other deeply colored foods, black foods can be very high in antioxidants and vitamins and minerals, depending on the food.

The most nutritious and popular of the black foods I can think of are black beans. You know I love beans, so of course black beans are at the top of my list! Black beans are a great source of soluble fiber, iron, magnesium, potassium, folic acid, and protein. Black beans go well with so many different dishes. Black beans and rice, black bean burrito, black bean soup, black bean and corn salad...the possibilities are endless!

Other black foods are harder to think of.....how about black mushrooms, black rice, black sesame seeds, black licorice, and black quinoa. For seasoning, think black vinegar and for a beverage try some black tea.

Why are black foods so popular right now? I guess they are just chic. Mintel Menu Insights reports that on trends in the food industry and they say black foods are taking restaurant menus by storm!

Enjoy your black foods...and black frosting doesn't count on an Over-the-hill birthday cake!

Photo of black rice courtesy of www.usarice.com

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Nutritionist vs Dietitian

Have you ever wondered what the difference is between a nutritionist and a dietitian? To put it simply, a nutritionist has no concrete definition, while a dietitian has credentials to go with the term. Any person working in a health food store or otherwise can call themselves a nutritionist.

A Registered Dietitian (RD) is a credential just like a Registered Nurse (RN) or Medical Doctor (MD). To become a Registered Dietitian you must:

1. Earn a Bachelor's Degree in dietetics, a 4 year degree from an accredited college or university
2. Complete an internship with at least 900 hours
3. Take and pass the RD exam
4. Complete 50 Continuing Education Credits every 5 years to maintain license.

To earn a Bachelor's Degree, Registered Dietitians study food and nutrition sciences, foodservice systems management, business, economics, computer science, culinary arts, sociology, communications, biochemistry, physiology, microbiology, anatomy and chemistry.

A Registered Dietitian is knowledgeable in the science of nutrition. They learn how to interpret research studies and apply that knowledge to counseling individuals on how to improve their lifestyle and health. He or she is able to look at your medical history, current symptoms, medications, supplements, exercise routine, weight, and eating habits and give advice that is safe and effective for you to reach your goals.

A nutritionist may or may not have the credentials of a Registered Dietitian. An RD is the authority on nutrition in the US. If you are looking for someone to help you with your diet and aren't sure if the person you find is credentialed, ask them if they are an RD and to see their credentials. Some nutritionist claim they have credentials, but if he or she is not an RD then their credentials are not backed by science, education, and experience like they would be if they were an RD.

The picture on this blog is of Connie Diekman, the current President of the American Dietetic Association with her dog, Eddie, who has a certificate calling him a nutritionist from the American Association of Nutritional Consultants. No education or experience was needed to apply for this certificate.

To find a Registered Dietitian, in your area, visit www.eatright.org.

Photo courtesy of eatright.org

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Slow Down

I am busy. Period. Now that I have a child, I have learned why people say that you blink and life is passes by at warp speed. Basil is still only 10 months old, but life has definitely taken on a new speed--fast! In order to survive, efficiency is necessary.

Do you find that as your life continues to get busier everything moves faster, including how fast you eat? We are speeding through our meals and eating on the go more than ever. I have a rule that I will not eat in the car. How can you be mindful about what you are eating if you are trying to stuff french fries into your mouth while merging onto the highway? It is not just unappetizing, but dangerous!

Let's make a pact to become more mindful about what we eat. Remember reading my post on Taste-y Tidbits? Savor your food and enjoy the taste, texture, and feeling you get from your food. Food is meant to be enjoyed, so savor every bite. It does take about 20 minutes for your stomach to signal fullness to your brain, so savoring your food and taking longer to eat may even help you lose weight by eating smaller portions.

S-L-O-W D-O-W-N

• Take smaller bites
• Chew thoroughly before swallowing
• Put your fork down between bites
• Take a sip of water between bites
• Linger over your meals, enjoying the ambience and company
• Create a pleasurable environment and remove distractions
• Turn off the TV, light some candles, play soft music, and dim the lights
• If you finish your meal with something sweet, a few bites is enough to satisfy

Photo courtesy of Beghan

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Too Much Information

You may have heard that New York City is requiring more than 2,000 chain restaurants to post the caloric content of foods. The regulation was supposed to take effect yesterday, but a judge has delayed the enforcement after the New York Restaurant Association protested. The only restaurants required to post calorie counts are chain restaurants with at least 15 outlets nationwide.

While the regulation has not been enforced, some chains have started posting anyway. New Yorkers were in for a surprise when stepping up to the counter at Starbucks and seeing a 480 calorie "calorie tag" next to their blueberry scone.

What do you think of restaurant chains being forced to post the calories for their foods? Do you want to see the calories or would you rather enjoy your meal without thinking about the caloric price tag?

In my line of work, I am happy to see more awareness around calories. While some people are shocked and choose not to order a food item based on calories, others simply ignore the numbers and order it anyway. For those people trying to either lose weight or prevent future weight gain, having calories posted makes it infinitely easier to keep track of what they are eating. You don't have to pay attention to the calorie tags if you don't want to. It is still all about choice.

Photo of blueberry scone courtesy of megan @ flickr

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Thank You Doc Gurley

Thank you to Doc Gurley for hosting Grand Rounds "Smack Down" this week and including my TV Turnoff Post. I have to say it is the most creatively themed Grand Rounds I have seen yet. He managed to make a story revolving around wrestling for all of our medical blog posts. Entertaining and informative. Check it out!

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Eat a Banana for a Boy

You know I will look for any excuse to post a picture of my beautiful boy, Basil (10 months tomorrow). So when I saw this story on how the diet of a mother may affect the gender of her baby, I perked up with interest.

The study was published in the Proceedings of the Royal Society B. The researchers found a few interesting correlations between a mother's diet and whether she has a boy or girl. Those women who had boys had:

• High potassium intake. On average, they ate 300 mg more potassium than women having girls
• Bigger appetites. Women having boys ate 400 calories more per day than those with girls
• Breakfast cereal. Women who ate a bowl of cereal daily were 87% more likely to have a boy than women who had one bowl or less per week. Researchers do not necessarily think it is the cereal that did it, but rather just eating breakfast that made the difference.

How is this possible?
It is well known that the man's sperm determines the gender of the baby. However, the question is which sperm actually makes it to the egg that is the question. The researchers think that certain nutrients or eating habits make women's bodies "more hospitable to sperm carrying the male chromosome," one fertility specialist said.
How do I get a girl?
Since I have my boy, I keep telling my husband Stephen that I need a girl. So do I swear off potatoes, beans, and bananas and reduce my calorie intake and skip breakfast? Not for this bean queen. I am just going to have to hope and pray that my body is hospitable for those little girl sperm!

Photo of Basil Gidus in March, 2007 at 8 1/2 months old

Labels: fertility, gender differences, potassium, Tara Gidus

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Turn It Off

We are mid-week through "TV Turnoff Week," a week devoted to turning off the television and focusing on other activities instead of zoning out in sedentary fashion in front of the boob tube. The Center for Screen-Time Awareness started TV Turnoff Week, and their mission is to provide information so people can live healthier lives in functional families in vibrant communities by taking control of the electronic media in their lives, not allowing it to control them. Even though we are halfway through the week, you can still participate! Start tonight!

Interesting stats (courtesy of TV-Free America):

• 66% of Americans watch TV while eating dinner on a regular basis
• 70% of daycares use TV during a typical day
• 50% of children aged 6-17 have a TV in their bedroom
• Average American youth watches 1,500 hours per year of TV (they only spend 900 hours in school)
• An average child spends 1,680 minutes watching TV
• A parent spends 3.5 minutes per week in meaningful conversation with their children

Studies show some other interesting correlations:

• Girls who had a TV in their room ate few vegetables, spent less time exercising, drank more sugared drinks, and ate fewer meals with their families
• Boys who had a TV in their room spent less time reading books and doing homework, ate less fruit, had lower GPA's, and ate fewer meals with their families
• A study on kids with hypertension found that those with high blood pressure watched an hour more per day of TV than kids with normal blood pressure
• When researchers cut screen time in half, the kids developed a healthier body mass index and ate fewer calories
  

What to do when the TV is off:

• Go for a walk
• Call a friend
• Write a letter to a friend or relative (maybe Grandma doesn't have email)
• Take a nature hike
• Visit a botanical garden (I don't think it is a coincidence that Earth Day was also this week)
• Plan and cook a healthy dinner together as a family
• Meet some friends to play soccer, basketball, or your favorite sport
• Visit the library and start reading a good book
• Plant some flowers

Check out www.familytabletime.com for ideas on how to interact with your children at mealtime.

Photo courtesy of Aaronyx

Labels: children, overweight, Tara Gidus, television

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Do You Eat TOO Healthy?

Are you a health food junkie? Do you refuse to eat anything that isn't totally healthy? Do you shun sugar and crave carrots? Or does this describe someone you know?

One doctor thinks eating too healthy can actually cross the line and he has named the disorder, orthorexia. Translated, it means "fixation on righteous eating." People with orthorexia are at risk of a more serious eating disorder like anorexia or bulimia. But orthorexia itself is not an official disease or disorder and has no diagnostic criteria. Often orthorexics are not thin like anorexics, but they can be just a strict with their diet.
Where's the line?
Some people believe that following a vegan diet or being a raw foodist puts you into the orthorexia category. I disagree because I have known some pretty junk-food-swallowing vegans in my time. Where do you draw the line between wanting to eat healthy and becoming, well, obsessed with healthy eating?

I think it becomes a problem when healthy eating consumes you, and even defines you. If you spend numerous hours daily reading nutrition news (blogs included!), searching for recipes, shopping, cooking, and eating, you could have crossed the line. If you avoid social situations because you will be tempted or "forced" to eat food that is not pure and healthy, you may have a problem. If you try to control everything that you eat and "preach" the virtues of good diet to anyone who will listen, you are probably losing friends.

Balance
As a dietitian, I have to be very careful how much I "preach" to people around me. I learned that in my first job when I thought no one wanted to eat lunch with me for fear I would judge what they are eating. I pride myself with having balance in my diet. I love sweets and the occasional french fry, and I enjoy indulging occasionally....OK....maybe daily. But that is balance. I firmly stand by the 80/20 rule in not just nutrition, but life in general. All work and no play makes for a boring life. Eating perfectly all the time is also unbalanced and can be unhealthy. Remember my post on eating too much fiber? It is ironic, but eating too healthy can be unhealthy!

Get help
Orthorexia, like anorexia or bulimia, is a psychological problem. It is a sign of reaching for perfection. If you are someone you know is unbalanced in their thinking and eating, seek help from a mental health counselor to get to the root of the problem. Talk to a Registered Dietitian to learn about how to balance your diet to include all kinds of food.

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Taste-y Tidbits Part 2

I started talking in my last blog post, Taste-y Tidbits about what goes in to tasting food. I think this is a fascinating topic, especially when you think about how our tastes develop.

Would you believe that you start tasting food when you are still in the womb? The amniotic fluid of Mom carries the flavors of the foods she is eating. And guess what flavor we prefer? Sweet! Even before we are born, we prefer sweet flavors from our mommies. Salty flavors start to be accepted at five months, but bitter, sour, and savory tend to take longer to be accepted. Throughout childhood, sweet and salty are the most preferred tastes.

Experiencing a wide variety of foods early in childhood can lead to the child accepting those foods and other new foods later in life. Do not give up if your child refuses something the first or even fifth time. It often takes at least 10-12 exposures to a food before a child will accept it. Don't push too hard and make the experience unpleasant because they can carry those memories of being forced to eat certain foods into adulthood.

Kids also develop food preferences based on their cultural experiences. Some cultures combine savory and sweet and some cultures do not enjoy the tastes together. Genetics also influence our tastes. Some people are much more sensitive to certain tastes, especially bitter taste. Most people with hypersensitivity to bitter will not eat very many vegetables because the bitter taste makes it extremely unpleasant for them. Those who do not taste bitter as strongly accept vegetables readily, even having a preference for them.

Our social environment can also influence how we eat. Kids are influenced by their peers and will accept certain foods (even broccoli and spinach) if their friends in their play group say they like those foods.

Did you know?
Popeye helped to make spinach the third favorite food of American kids in the first half of the 20th century.

On another note....Breaking news!

Healthline has been nominated for the prestigious Webby Award in the category of "Health".

The International Academy of Digital Arts and Sciences will choose Webby Award winners, but the People's Choice Webby lets you decide. It's easy:
* Simply log on to http://peoplesvoice.webbyawards.com/

* Register to vote (or log in if you are a returnee)

* After registration, click on the "Website" icon and find the
Living section, under which the Health category falls

* Vote for Healthline.

Thank you for your vote!

Photo courtesy of lancefisher

Labels: infant nutrition, Tara Gidus, taste

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Thank You Women's Health News

Thank you to Rachel of Women's Health News for posting my blog post on Vitamin D in Grand Rounds 4.30 this week. Grand Rounds is a compilation of medical blog postings. Check it out!

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Taste-y Tidbits

Have you ever had a cold and eating wasn't any fun because you couldn't taste your food? Why is that? Because our sense of smell is connected to how we taste foods. We breathe in as we put food into our mouths, and that is the start of tasting the food.

We generally have 5 flavors that we taste:

• Sweet
• Salty
• Sour
• Bitter
• Savory (also known as umami)

Try this little experiment. Take an orange and eat one section. Pay attention to the taste and aromas of the orange. Now plug your nose and take another section. Is your experience eating that orange section different? Now unplug your nose and close your eyes and eat another section and take a deep breath as you are doing it. Most people find that when they plug their nose, they are not able to smell and therefore taste the orange very well. However, when you breathe deeply and close your eyes, you are fully concentrating on the experience and all of the taste and textures going into that bite of food. You can do this experiment with any piece of food. Next time you have a nice rich piece of chocolate, close your eyes and enjoy every calorie!

In addition to the smell, we also taste food based on how it looks and how it feels. The visual aspect of food is highly important to many people. If a food doesn't look appetizing, it doesn't get eaten. Texture also plays a part. Many people won't eat shrimp or raisins or tofu because of the texture of these specific foods.

Tune in tomorrow for part 2 of taste when I will talk about how our taste evolves from the time we are in utero and how it influences how your kids eat.

Photo courtesy of Mike Burns

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Pot Luck

Do you go to Potluck parties? I went to one last night and had a fabulous time! Some people hate pot luck's because they don't know who made what and what is in anything they are eating. I love the mystery and excitement of not knowing if I will love or hate what I am about to eat.

Mmmm....that looks good!
We eat food based on sight. If it looks good, we eat it! We also tend to eat food that is familiar. The adventure of eating pot luck is not knowing what is in each dish. I don't eat meat (except for fish), so I am always asking questions about what is in different dishes for the reason of not wanting to end up with a mouthful of pork. The trouble with pot luck is asking what is in dishes without offending people by asking too many questions. And half the time you don't know who brought which dish and you can't even ask what is in it.

One way to prevent confusion is to bring a tent card with the name of the dish and the main ingredients. This will help tremendously for those people with allergies or for the just plain picky eaters.

Variety
One of the problems with parties that many people have is that they overeat. Studies show that the more variety that is offered, the more people will eat. That is one reason why all you can eat buffets are so dangerous. Think about it...if you are at a party and the only dessert is apple pie and you don't love apple pie, you may skip dessert. But if there is apple pie, chocolate chip cookies, brownies, and carrot cake, you are likely going to eat at least one of the above, if not sample a few of them. And we all know that homemade food tastes the best!

Bring your best
Whenever I am cooking for baking to bring a dish, I try to find either a unique new recipe or I make something that I know is darn good. I want people to tell me how good that salad or banana bread is that I brought and as me for the recipe.

Enjoy your next Potluck and bring your best dish to share with all of your friends.

Photo courtesy of jannamordan

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Philly Schools Cut Weight

I read this story about 5 Philadelphia elementary schools who made some positive nutrition changes in the Washington Post the other day. I was so impressed with the results that I thought I would write about it and help to spread the word.

These schools made simple changes:

• Replaced soda with fruit juice, water, and milk
  
• Handed out raffle tickets for wise food choices (and won bikes and jump ropes)
• Taught parents, staff, and kids about good nutrition
• Snacks had to meet limits for fat, salt, and sugar
• Parents substituted fruit salad for baked goods at a fundraiser
• Children urged to exercise at activity stations during recess
• Food labels were used in classrooms to help teach fractions (LOVE IT!)
  

Grace McGinley, one of the school nurses said, "We found when you give children healthy choices, they pick them."

To me, this statement says it all. I hear so often from parents that their kids will only eat junk food. But kids actually like fresh fruits, vegetables, and whole grains if they are offered to them at an early age. I am not suggesting that potato chips and cookies will never pass by the lips of a child. But we can teach them that those things are "treats" and not everyday foods. One 10-year old girl was quoted in the article saying potato chips were still her favorite snack, but she now gets the little bag. Small steps lead to big results.

These schools were actually part of a research study, and the results are published in the April issue of Pediatrics. They found that after two years of following these kids with the changes in the schools, the overall number of overweight kids dropped 10% and at "control" schools that had no intervention the number rose a quarter to 20%. The study tested a program called The Food Trust, a local nonprofit which works to improve access to affordable, healthy food.

BRAVO to the researchers and these five Philadelphia schools. We have a long way to go in this fight against childhood obesity in America, but these results are extremely promising!


For more information on The Food Trust, visit www.thefoodtrust.org

Photo courtesy of The Food Trust

Labels: childhood obesity, children, schools, Tara Gidus

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More D-Tails on Vitamin D

I have had a lot of interest and more questions about the Vitamin D post from yesterday. Hopefully the following info will answer your questions.

You can find out if you are deficient in Vitamin D by getting a blood test. Your doctor can order a 25(OH) D blood test. If your level is <15 ng/ml, you are deficient. If it is greater than 15 but less than 32, you are insufficient. Anything greater than 32 mg/ml is fine (low end of normal range).

Low Vitamin D levels are common in pregnant and breastfeeding women. One study suggests that breastfeeding women get 4,000 IU of Vitamin D daily. A supplement of 200IU of Vitamin D is recommended for breast fed babies.

Vitamin D2 is 1/3 less potent than D3, so look for D3 in supplement form or fortified into foods. It is not vegetarian (comes from fish sources).

There is some very interesting research on Vitamin D and Autism.

Sun facts:
It takes 6 times as long for dark skin to make the same amount of Vitamin D.
African Americans are much more likely to be Vitamin D deficient than Caucasians.
Older skin only has 1/4 the conversion capacity to make Vitamin D than it did when it was younger (that is why the DV for Vitamin D is higher for older people)
Fair skin can make about 10,000 IU of Vitamin D in 15-20 minutes of exposure.
A little bit of sun exposure is healthy, but put sunscreen on after 10-20 minutes, depending on how fair your skin is.

Drugs:
Some medications decrease Vitamin D levels:
Calcium Channel blockers, Cholestyramine, Phenytoin, Tagamet, Steroids, Heparin, Warfarin
These medications increase Vitamin D levels:
Isoniazid, thiazide diuretics, estrogen


For more information:
www.VitaminDcouncil.com
www.UVAdvantage.org

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"D" Deficient?

Vitamin D is the new "hot" vitamin that everyone is talking about. We have known for a long time that Vitamin D is necessary to build bones because it helps the body absorb calcium. A deficiency of Vitamin D is known as rickets, or softening of the bone. New research shows that Vitamin D may have a very important role in the prevention of numerous diseases such as:

• Cardiovascular disease
• Hypertension
• Diabetes
• Osteoarthritis
• Multiple Sclerosis
• Depression
• Epilepsy
• Migraine headaches
• Cancer
• Autoimmune diseases
• Polycystic Ovary Syndrome (PCOS)

Researchers are so convinced of the positive effects of Vitamin D and the prevalence of Vitamin D deficiency that they are urging the Food and Nutrition Board to raise the recommended intakes as well as the upper tolerable limit. Right now the recommended intake is set at 200 IU for everyone up to age 50, 400 IU for age 51-70, and 600 IU for those 70 and older. The safe upper limit is set at 2,000 IU, but many experts think this is actually the level many people should be getting.

Sunshine Vitamin
Vitamin D is known as the "Sunshine Vitamin" because our bodies actually make Vitamin D when our skin in exposed to direct sunlight. Since I live in Florida (aka the "Sunshine State") I brushed off all of the Vitamin D reports thinking I was getting enough. However, even though I live in Florida, I still do not spend at least 10-20 minutes per day getting direct sun exposure on large areas of skin. Even though I am getting more Vitamin D from the sun because I am closer to the equator than my friends in Wisconsin, I may still not be getting enough. The fact that we are well informed about the need for sunscreen doesn't help our Vitamin D exposure, either. If the sun rays can't get through to the skin (sunscreen is blocking them), Vitamin D is not getting produced.

Food sources
Cod Liver Oil is actually the best source, but I don't recommend taking it. Salmon, mackerel, tuna, and sardines have about 200-350 IU per 3 oz serving. Milk is fortified and one cup has 100 IU. Margarine is also fortified with 1 T. providing 60 IU. Even though milk is fortified, cheese and other dairy products are generally not fortified. Some cereals are fortified, check labels to see how much of the Daily Value they provide. As you can see, we are lucky to get 200 IU in our diet, let alone the 1,000 IU many health professionals recommend.

Supplements
If you do not think you are getting enough sun exposure or Vitamin D in your food, you may want to consider a supplement. The best supplement will be in the form of D3. Many researchers recommend taking 1,000 IU of D3 for everyone.

For more information, check out the Office of Dietary Supplement's info on Vitamin D

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Kids Love Flavored Milk

Milk does a body good. I grew up in Wisconsin and milk was a staple at every meal. I still love milk, but I confess I don't drink as much as I should. I get my calcium and protein from cheese and yogurt in addition to milk to get my three servings of dairy per day.

An interesting study came out in the April issue of the Journal of the American Dietetic Association on the benefits of milk drinking for children. The researchers found that children who drink milk consume more nutrients (have a healthier diet overall) and have a lower or comparable Body Mass Index (BMI) than children who don't drink milk. It did not matter whether the kids were drinking plain or flavored milk.

Milk is naturally nutrient rich. It has protein, which provides satiety for kids and adults alike. It also provides calcium, phosphorus, Vitamin D, potassium, riboflavin, Vitamin B12, and more.

Kids tend to like flavored milk better, who wouldn't? If you add sugar to something it always tastes better! This study found that the kids who drank flavored milk did not have a higher intake of sugar for the day than kids who drank the plain milk. That leads me to believe that the flavored milk drinkers were using their flavored milk as their sweet snack/sugary food and the plain milk drinkers were getting sugar from other places.

I am all for kids drinking milk. If they need it to be flavored to drink it, then flavor it. Maybe you have a compromise in your house that it is not always flavored, though. We used to get chocolate milk occasionally growing up, but it was definitely a treat. The other option is to use these new milk straws. They have only 15 calories and make the milk taste just as sweet at the other flavored milks (but you save a lot of sugar calories). See my blog post on milk straws for more information on these lower calorie, lower sugar alternatives for flavored milk.

For more information, visit www.3aday.org
Also check out www.nationaldairycouncil.org
Sipahh straws: www.sipahh.com

Photo courtesy of National Dairy Council

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Too Much Fiber? Dietary Fiber and Your Nutrition

Have you ever thought about whether you are eating too MUCH fiber? Most people probably don't have this problem, but it could be a problem if you are eating some of the very tasty new high fiber products on the market. One of my clients asked me this the other day, following a discussion we had on how yummy the new Fiber One granola bars are. These Fiber One bars a tasty 140 calories with 9 grams of fiber. I am also a fan of the new AllBran bars, which have 10 grams of fiber in each 120 calorie bar. We also have to mention my other favorite bar, the Gnu Foods Flavor and Fiber bar which has 140 calories and 12 grams of fiber. They are so tasty I have to remind myself not to eat more than one per day. If you have one of these bars for a few of your snacks every day, plus some high fiber cereal for breakfast, beans for lunch, and all of your other whole grains and fruits and vegetables, you are well on your way to 40-50 grams of fiber per day!

The mention of cereal brings me to another new treat I just discovered: Fiber One Carmel Delight cereal, which is quite tasty and has 9 grams of fiber per 1 cup serving. I often eat AllBran or Fiber One or some other high fiber cereal like Kashi, Shredded Wheat or oatmeal for breakfast. And we all know my love for beans. Allbran has even come out with Fiber Drink Mix, which has 10 grams in each powdered packet that you can add to water.

How much fiber should I get?
It is estimated that most Americans only get 12-15 grams of fiber per day. This is not nearly enough.
Adequate Intake Recommendations:
Women <50>50 years: 21 grams
Men <50>50 years: 30 grams

How much is too much?
As with anything, moderation is always best, even with 'healthy' foods like high fiber foods. I have seen clients before who are actually eating so much fiber that they are constipated! If you don't drink enough water along with your fiber, fiber can actually cause a blockage, and sometimes it can be very serious and require surgery. This is rare, but if you are a big fiber eater, make sure you are also an avid water drinker.

Effects of too much fiber:
Gas, diarrhea, general abdominal discomfort, constipation, possible blockages, or the need for urgent movements. Some research points to the inability to absorb certain nutrients, but other research refutes that.

I am not exactly sure how much is too much, but I am inclined to say anything above 50 grams per day may be a bit much. Try to stay less than 45 grams and you should be clear of any of these side effects.

Happy chewing!

Photo courtesy of istockphoto.com

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Does Our Water Need Enhancing?

What ever happened to grabbing a glass at home and filing it up with water from the tap? This is so 1970's....now we have bottled water and "enhanced waters." To read all you want to know about the difference between tap and bottled water and how it is regulated, check out a previous post, Water, Water, Everywhere.

What is enhanced water? It means that it is not your mother's water...it has been enhanced with something like flavor, protein, fiber, caffeine, herbals, vitamins, or minerals.

The reason we drink water is for hydration. Just plain old water hydrates you just fine. You do not need a special water that has vapor distillation in order for it to hydrate you more. While most of these waters are just fine for us to drink, it is worthwhile to take a look at what they have in them and whether we "need" these ingredients or not.

• Vitamins and minerals: Numerous waters are fortifying their waters with B vitamins, antioxidants, or electrolytes. While some athletes may benefit from the addition of these nutrients, most people don't need them. If you are eating a healthy diet and especially if you are taking a multivitamin, you don't need extra vitamins in your water. The exception would be someone who is doing more than one hour of continuous aerobic exercise who needs to replace their electrolytes.
• Herbals: Research is still poor on whether herbs do what many people say they do or whether they can be harmful. Many herbs have medicinal strength effects on the body, so read labels and be careful with how much you are drinking of the waters with added herbs. If you are pregnant or nursing, avoid them altogether.
• Fiber: A few new waters (or drink packets to add to water) now have fiber added to them. Fiber can help keep you full longer, and most people don't get enough fiber.
• Protein: Most people get plenty of protein in their diet and don't need it in their water.
• Caffeine: A lot of the enhanced waters with names like "Invigorating" or "Energize" often have caffeine (and sometimes herbals like ginseng, yerba mate, green tea extract). If you are sensitive to caffeine, beware of hidden caffeine in these energizing waters.
• Flavor: Most of these waters have some kind of flavor added to them. We know based on research that people tend to drink more water when it is flavored vs plain. With the flavor, however, often sugar or artificial sweetener is added. Read labels carefully if you want to avoid artificial sweeteners or don't want the added calories from sugar.

Speaking of sugar, a lot of these waters can have 50 calories or more per 8 oz serving. That means 100 or more calories for the bottle. While that may not seem like a lot, even one bottle per day at 100 calories each can add up to 10 pounds of weight gain per year.

Why not save a few dollars (and the environment) and get some water out of a filtered tap and squeeze your own lemon, lime, orange, or grapefruit into it? Add a splash of your own pomegranate or other juice for a different flavor profile. Or slice a cucumber or put a mint sprig into your glass like they do at the spas.

Photo courtesy of istockphoto.

Labels: bottled water, energy, hydration, Tara Gidus, water

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Grocery Deals

After reading the blog post on What's Gobbling Your Grocery Bill, a reader turned me on to a website that I wanted to share with you.

It is a live nationwide, free service that allows you to go online, do your grocery pre shopping based on advertised local grocery flyer specials, look at nutritional information, create your shopping list and then head out to your selected store with list in hand.

You can pre-shop by store, category or product and quickly add the best deals to your shopping list and then either print it out and take it to the store or email the list to a friend.

I went to the site and typed in my zip code and clicked a few stores I like. It came back with a whole list of foods that are on sale at each store this week. If you don't get the newspaper ads at home, this is a great way to search the stores before you go out.

Check it out for yourself:

www.mygrocerydeals.com

Labels: groceries, savings, Tara Gidus

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What's Gobbling Your Grocery Bill?

I don't know about you, but it seems like all of my money these days goes to Publix, my grocery store of choice here in Florida. I also love to shop at Whole Foods, but their nickname is "Whole Foods, Whole Paycheck." I can never get out of that place spending less than $50, even if I intend on going in for one or two things!

Groceries gobble up the largest part of the typical American family's household budget, even more than some people's mortgage payment! The US Department of Labor estimates that the average American family of four spends $8,513 per year on groceries. That's $709 per month! Food prices rose 4% last year and expected to do the same this year.

Here are some tips for lowering your next grocery bill:

• Buy generic or store brands. Often the quality and taste is exactly the same but the savings can be huge.
  
• Shop the ads and stock up on items when they are on sale or "buy one, get one free"
• Clip coupons. Even though they are only 50 cents, if you use enough, it can save you quite a few dollars in the long run. Only clip for things you normally purchase. Some people end up buying things that are more expensive (or the brand name instead of generic) just because they have a coupon for it. Look for stores that will double your coupons.
• Buy in bulk. Get larger portions and break them up. Freeze meats and make your own "100 calorie packs" with snack sized baggies and a box of crackers instead of buying the box of 6 or 8 individual packs. Only buy things in bulk that you will use up before it goes bad. Throwing food away is obviously very costly!
• Shop less often. You are more likely to impulse buy the more often you go. Do major shopping once or twice a month and get fresh items just once a week.
• Go with a list. This also helps to prevent impulse buys.
• Plan your week's meals and snacks and stick to that list.
• Shop alone without other family members who may pressure you into buying things that you don't need (kids are good at doing that).

Photo courtesy of istockphoto

Labels: groceries, spending, Tara Gidus

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Fertility Diet: For MEN

All of you women out there know how important it is to eat a healthy diet while trying to become pregnant (and of course once you are pregnant, too!). But did you know that the diet and other lifestyle choices of your man can also affect fertility and potentially the health of your baby? And of course, writing about babies allows me to post a picture of my little boy, Basil. He is nine months tomorrow!

I just read an interesting article about folic acid and it's importance for men's fertility. We have known for a long time how important folic acid is for women and the prevention of neural tube birth defects. All women of childbearing age are advised, whether you are planning on becoming pregnant or not, to be on a 400 mcg folic acid supplement. Now it sounds like we should be advising this for men, too! Most general multivitamins contain at least 400 mcg of folate. This new study found that folic acid may help men reduce their children's risk of birth defects such as Down's syndrome. This study actually found levels of 700 mcg per day were most beneficial. Since folic acid is fortified into grain products, I still think that a 400 mcg vitamin plus food is likely sufficient (as long as you are not following a low carb diet).

Other tips to improve fertility and the health of your offspring:

1. Do not smoke. Smoking can decrease the number and motility of sperm and may lead to health problems in children.
2. Limit alcohol consumption, especially 3 months before trying to conceive. Having more than 2 drinks per day for men has been linked to lower birth weight babies.
3. Do not use drugs. I don't think I need to go into further detail with that one!
4. Moderate caffeine intake. The research is split on caffeine, some shows it actually helps sperm and some shows it hurts it. I think moderation is the answer. Two cups of coffee or other caffeinated drinks per day is likely fine, but don't down 10 per day.
5. Exercise daily. The healthier your heart, the better your circulation....all over your body!
6. Don't use steroids. Even though this one might also seem obvious, this is the most prominent cause of infertility in men.
7. Keep blood pressure under control. Certain BP meds can affect sperm, so check with your doctor.

Healthy nutrients for men trying to conceive:

1. Folic acid (also called folate). Folic acid is found in grain products (refined and whole grain), asparagus, oranges, beans, green leafy veggies (spinach, kale, romaine, broccoli, etc)
2. Antioxidants. Antioxidants help to keep sperm healthy, preventing defects and increasing motility. All fruits and vegetables are good sources of antioxidants like Vitamin C and beta carotene. Get plenty of whole grains and nuts and seeds to get selenium and Vitamin E.
   
3. Zinc. Some studies show that even short term deficiencies of zinc can reduce sperm volume and affect testosterone levels. If you are meat eater, you are likely getting enough. If not, beans (especially baked beans) are going to be your new friend.
4. Calcium and Vitamin D. You may think this is only for women, but think again. Make sure you get three servings of milk, yogurt, cheese, or fortified foods every day.
5. Omega-3's. They are good for everything else, so why not sperm, too?

While I am normally a food first kind of gal, I think it is really important to make sure you are getting at least the RDA of your nutrients if you are trying to conceive. I recommend eating a healthy diet with the addition of a multivitamin and 1000 mg omega-3 from fish oil. The vitamin does not have to be a mega formula, but a regular Centrum or Men's One A Day will be just fine!

Enjoy the photo of my healthy and happy boys!

Labels: fertility, men's health, Tara Gidus

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Easter Eggs

With Easter Sunday right around the corner, I wanted to devote another post to eggs. I wrote The Incredible Edible Egg post just over a month ago, so please visit that post to learn about all of the amazing positive nutritional properties of eggs.

Which came first...the chicken or the egg? We may never know! Eggs can be traced back to 3200 B.C. in India. Today China is the world's largest producer of eggs.

Fun facts about eggs

• The week of Easter is the highest selling time of the year for eggs at about 95 million dozen in the US.
• The week after Easter is Egg Salad Week to use up all of the Easter Eggs
• Eggs have been used for centuries in the springtime because they represent new life
• Christians adopted them at Easter to represent Christ's Resurrection
• They are used in Passover Seder to represent life and the hope for salvation
• The largest omelet ever made used 5,000 eggs in Madrid by chef Carlos Fernandez
• The USDA sizes eggs and the sizes range from peewee to jumbo
• Eggs are also rated for quality from AA (highest) to A and B
  
• White eggs and brown eggs have the same nutritional quality
• The difference in the color comes from the color of the chicken
• Chicken eggs are the most widely consumed, but people also eat eggs from quail, duck, and turkeys
• Egg white is also known as albumin

Food safety of eggs

• Salmonella can contaminate eggs, but it is rare
• Keep eggs refrigerated
• Cook eggs until the yolk is not runny anymore, especially for pregnant women, children, and elderly
• Don't keep eggs out of the refrigerator for more than 2 hours
• If you are hiding eggs on Sunday, don't hide them where they will come into contact with pets or lawn chemicals
• After you find all of the eggs, throw away any that got cracked
• Refrigerate the eggs again after the Easter Egg hunt is over

Storage

• Do not put the in the door of the refrigerator because they are exposed to warmer air when the door opens
• Keep them in their original container and they will be protected
• Egg white can freeze well and keep for several months
• Use eggs by the expiration date
• Once eggs are hard boiled, use them within a week
• Wash your hands, utensils, and work surfaces with hot, soapy water before and after handling eggs

No Easter is complete without a recipe for Deviled Eggs.

Have a blessed Easter and enjoy your eggs!

More Recipes
www.deviledeggs.com
American Egg Board Recipes
Iowa Egg Council Recipes
www.goodegg.com
Eggland's Best Recipes

Photo courtesy of www.goodegg.com
Thanks to 101 Foods That Could Save Your Life by Dave Grotto for some of the information in this post

Labels: Easter, eggs, Tara Gidus

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Quinoa

All this talk about whole grains made me think about my new favorite whole grain, quinoa. I have been saying for years that it is the up-and-coming whole grain, but so far I don't see it as much as I would like to. I think more people are familiar with it, but it has not become as mainstream as I thought it would be by now. Maybe after reading this blog, you will all start eating it and it will boom!

Quinoa is actually a seed with a coating containing a substance called saponin, which has a bitter taste. The quinoa sold in the US has been cleaned of its saponin, so you don't need to worry about it. If you grow it yourself, simply rinse the quinoa under running water until it runs clear. Quinoa is really cool because as it cooks, the germ part of the grain spirals out, giving it a very unique shape.

Fast facts:

• Pronounced "KEEN-wah" (I know...nothing like it looks)
• Stable grain of Inca, Mayan and native Americans
• Quinoa means "Mother Grain"
• Ancient Incas thought it was sacred
• Incan armies were sustained for days on "war balls" which were a mixture of quinoa and fat
  
• Grown in the US only since 1980 (in Colorado)
  
• Widely grown in Bolivia, Chile, Peru
• Quick cooking whole grain (cooks in 12-15 minutes)
• It is available in white and red varieties (white is more common in the US)
• The shape is small and oval, and it looks like a cross between a sesame seed and millet
  

Nutritional benefits:

• Whole grain
• Gluten Free
• Complete protein (contains all essential amino acids)
• Twice the fiber of pasta or brown rice
• Higher in calcium, copper, iron, magnesium, phosphorus, potassium, manganese, and zinc than other whole grains
• Quinoa has a nutty flavor
  

Uses:

• Pilaf
• Risotto
• Salads
• Soups
• Casseroles
• Stews
• Stir Fries
• Desserts
• Hot Cereal (alternative to oatmeal)
• Milled into flour (gluten free) and used to make pasta, crackers, baked goods

Recipes:

This is a really nice recipe for Grilled Asaparagus and Quinoa Salad with Goat Cheese and Black Olive Vinaigrette. Yummy!

Other sources for recipes:
www.quinoa-recipes.com
www.quinoa.net
www.quinoa.com

Photo courtesy of istockphoto.com

Labels: Tara Gidus, whole grains

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What's Whole Grain?

With whole grains so popular right now, it is really confusing what really is whole grain and what looks like it may be whole grain, but doesn't really pass the test. There is more to whole grains than whole wheat bread and brown rice!

First, let's talk about the benefits of whole grains:

• Lower glycemic index
• Higher fiber (but not always)
• Contains all three parts of grain (bran, endosperm, and germ)
• Higher nutritional quality
• May help reduce risk of diabetes, heart disease cancer
• May help reduce inflammation
• Slows blood sugar response
• Helps to keep you full longer

Whole Grains:

• Whole wheat
• Oatmeal
• Corn
• Popcorn
• Brown rice
• Rye
• Barley
• Wild Rice
• Buckwheat
• Triticale
• Bulgar (cracked wheat)
• Millet
• Quinoa

Just because a label says, "made with whole grains," "stone-ground," "multigrain," "seven grain," "bran," or "cracked wheat" this does not mean it is whole grain. "Made with" usually means made with very little. Multigrain just means it has a few different grains in there...it could be refined wheat, white rice, and refined corn. Also, just because something is brown, that does not mean it is whole grain. Molasses or other coloring can make a food appear brown.

The best way to know if something is whole grain is to look at the ingredient list and watch for one of the above whole grains as the first or second ingredient. "Wheat flour" means refined white flour. It will say "whole wheat" if it is indeed whole grain (whole wheat) flour.

Tip:
Remember that corn is a whole grain. Popcorn without a lot of added fat or sodium can be a very healthy snack! Whole grain crackers, cereals, oatmeal, whole wheat bread, whole wheat pasta, and brown rice are also easy ways to get whole grains. But don't be afraid of trying quinoa, bulgar, millet, or barley. You may be pleasantly surprised!

Bet you didn't know:
Bran is the outer layer of the grain. The inside is the germ, which contains most of the nutrients, and the starchy part is the endosperm. Most refined grains have removed the bran and the germ and just contain the starchy endosperm. In order to be considered a whole grain, all three components must be present (germ, endosperm, bran). So, bran cereals are not necessarily whole grain because they may only contain the bran! Just because something is high in fiber (bran) doesn't necessarily mean it is whole grain! And not all whole grains are high in fiber!

For more information on whole grains, visit the Whole Grains Council at www.wholegrainscouncil.org

Photo of quinoa, black beans, and corn courtesy of sashertootie

Labels: Tara Gidus, whole grains

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White Bread Raises Risk

I know you have been "whole grained" out in the past few years. Whole grains are everywhere, from our bread to our Lucky Charms. A new study out of Australia found that high blood glucose levels led to greater risk of type 2 diabetes, heart disease, gallstones, and some cancers. How do we get high blood glucose? By eating foods that have a high glycemic index.

The researchers were surprised at how strong the link between glycemic index was to not only diabetes risk, but these other diseases, especially cancer. It is thought that the spike in blood sugar causes the body to release more insulin as well as insulin like growth factor one (IGF-1). Both insulin and iGF-1 can increase cell growth and decrease cell death, leading to increased risk of cancer.

Glycemic index is a measure of how quickly blood sugar goes up in response to eating a food, and it also looks at how long the glucose stays elevated before it goes back down. Foods that have a high glycemic index spike sugar quickly, but does not necessarily keep someone full. The result is high blood sugar with feelings of hunger, wanting to eat again. Foods with a low glycemic index are digested and absorbed more slowly, gradually raising blood sugar.

High glycemic index foods are generally high in sugar or refined starch (white flour). Foods low to moderate in glycemic index contain fiber and/or protein, which inhibit the rise in blood sugar.
Choose whole grain varieties of your favorite starches, and load up on fruits, vegetables, lean meats, and low fat dairy? Sound familiar? I know...we hear it all the time! Be sensible with the desserts, sweets, and alcohol because those are high glycemic.

Photo courtesy of Charles Haynes

Labels: glycemic index, Tara Gidus, whole grains

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All You Can Eat

I went to an all you can eat buffet the other day with my family and my husband said, "You need to write a blog about this!" I asked him if the point of the blog would be to show what a hypocrite I am that I write a blog called the Diet Dish and I overeat at a buffet! He likes to remind me that no one is perfect and that most of the time I have good control over what I eat but that most people are in a buffet situation occasionally and would like to know what to do to survive it.

Now that the cat is out of the bag that I do occasionally eat at all you can eat buffets and that I also consume entirely too many calories while I am there, you know that I am giving advice as a dietitian but also as a restaurant patron. The buffet that brought up the whole conversation is a middle eastern buffet that has all of my favorites: feta cheese, greek olives, hummus, baba ganoush, falafel, chickpeas, etc. YUM-MY! And every time we go there, I swear to my husband that it is the last time because I feel so lousy for hours afterwards from overeating rich food. Did I forget to mention the baklava?

The problem with buffets is that it is a seductive line of tempting, scrumptious dishes that are in unlimited quantities. We always feel like we need to "get our money's worth" and so we load up. Even if you have one or two plates full of food, it is likely much more than you would have eaten if you were at home. Research also shows that the larger the selection, the more likely you are to indulge. For example, if there was only one dessert offered, you may or may not have some of it. If there are six different desserts, there is a higher chance one looks irresistible to you and an even greater chance that you want to try several of them. So it is not just quantity of food, but also the variety that is the one-two punch that leads to overeating in a buffet situation.


Here are my "Surviving the Buffet" tips:

1. Survey the entire buffet before you start loading up. Do not take regular old salad and rolls that you can get anywhere. Look for unique items that you can only find on that buffet.
2. Eat only your favorites. Again, don't eat a plain old hard roll. It is a waste of calories. Choose foods that are worth the calories.
3. Drink liquid. Make sure you drink plenty of water before and during your buffet experience. This will help with digestion, but it will also help to temporarily fill you up a little bit.
4. Eat your veggies. Vegetables, whole grains, and lean protein will fill you up. High sugar items will add lots of calories without much fullness.
   
5. Know when to quit. You are going to physically be miserable for hours afterwards if you eat too much, not to mention the psychological guilt and agony you will instill upon yourself for the next week.
6. Go back in a few months. If there are still items on that buffet that you want to try but you have had enough this time around, tell yourself that you can go back again in a few months to taste those items. You don't need to eat everything this trip.
7. Visit infrequently. I enjoy buffets, but only because I go to them about four times a year. If you are visiting buffets often, it can be a problem, especially if you don't know when to quit.
8. Take "tasting portions." Take small portions so you get to taste lots of different things but don't fill up on things that aren't worth the calories.
9. Waste if needed. If you taste something new and you don't like it, leave it. I am not an advocate of irresponsibly throwing food away, but I would rather waste it than have it go around your waist!

Remember that the buffet is not your last meal on earth, so don't eat like it will be!

Photo courtesy of binaryape

Labels: buffet, overeating, Tara Gidus

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Dangers of Underweight

I wrote yesterday about the Skinny on Being Thin and how people who are underweight or thin are not necessarily happy about being thin and don't always appreciate drawing attention to their weight. It is estimated that 8-9% of the population is underweight.

Just as there are many negative health consequences to being overweight, being underweight can also result in poor health.

Definition of underweight:
Body Mass Index less than 18.5 kg/m2. For example, a woman who is 5'6" would have to be less than 113 pounds to be considered underweight. A man who is 6' would have to weigh 137 pounds or less.

Personally I don't think BMI is the best measure. Looking at the example above, a woman at 18.5 is thin, but not that thin, but a man at 137 pounds and 6' is way too thin. The limitation with BMI is that is does not take into account body fat percentage.

Another way to think about underweight is with body fat percentage. Men have essential body fat of 2-5% where woman have essential fat between 12-15%. Anything lower than that for men or women can be associated with health risk.

Dangers of underweight:

• Prone to infection, comprised immune system
• Low muscle mass
• Hair loss
• Irregular hormone regulation
• Osteoporosis
• Anemia
• Pregnancy complications (or inability to get pregnant)
• Menstrual irregularities

Causes of underweight:

• Genetics. Some people are simply genetically thin with a high metabolism.
• Illness. Many illnesses have a side effect of weight loss including gastrointestinal illnesses, cancer, HIV, hyperthyroidism, and any illness that causes loss of appetite or medications that lead to loss of appetite.
• Psychological. Eating disorders or depression can lead to weight loss.
• Athletics. Many athletes maintain a very low body fat percentage to get a competitive edge over their competition
  

Labels: Tara Gidus, thin, underweight

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The Skinny on Being Thin

With the obesity epidemic we are facing in America, it is hard for some people to imagine being underweight. Many people who are thin, believe it or not, do not like to be called "skinny." Being labeled skinny can be just as offensive for someone who is thin as being called fat is to someone who is overweight. People who are underweight are viewed differently in our American society than people who are overweight. But don't assume that they are happy with their bodies or that they appreciate you telling them how "lucky" they are.

I have counseled many people on how to manage their weight, both overweight and underweight. I would much rather counsel someone who needs to lose 50 pounds than someone who is trying to gain 10. For someone who is underweight and is trying to gain weight, it is incredibly frustrating. You are probably thinking, "They can have some of my weight," but it is not that simple (and they don't appreciate you telling them that, either).

Weight gain is the opposite as weight loss, of course, and someone who wants to gain weight needs to eat more calories than they are taking in. In order for the weight to come on as muscle instead of fat, exercise is vital. Many underweight clients have told me that they just feel sick when faced with the notion of eating more calories because they feel like all they do is eat all day long. Exercise burns more calories, so balancing how much exercise to do with the right amount of calories for weight gain takes concentrated effort.

Be sensitive to all body shapes and sizes, and compliment someone on their achievements, not on their waistline.

Photo courtesy of istockphoto

Labels: Tara Gidus, underweight

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Nutrition: It's A Matter of Fact

Welcome to March! Lots going on this month....St. Patrick's Day, Easter, and.........National Nutrition Month! I know you have been waiting all year for nutrition month! It is finally here!

Nutrition is one thing that people are talking about all the time. At least they are talking about it to me all the time! Since you are reading this blog, you are obviously interested in nutrition and probably read about it as many places as you can get your hands on. While there are a lot of good sources of nutrition information out there, misinformation is also abundant on the internet and even in books and magazines.

During National Nutrition Month, the American Dietetic Association wants you to look beyond the myths of nutrition, focus on the facts and remember the theme for the month, Nutrition: It’s a Matter of Fact.

Sifting through complex food and nutrition research can be complicated. A registered dietitian can translate the science and tailor it into advice that fits an individual consumer’s needs. Nutrition research is released daily, and it can be very confusing to sift through what is fact and what is applicable to you and your life. A healthy diet means something different for every person, and it should. Every body is different and we all have different needs and habits that work for us.

For more information on National Nutrition Month, visit the American Dietetic Association's website for National Nutrition Month, www.eatright.org/nnm

Click here for an interactive nutrition quiz and find out how nutrition smart you are!

If you like Sudoku, click here for nutrition Sudoku for adults or for kids

National Nutrition Month logo courtesy of the American Dietetic Association

Labels: american dietetic association, nutrition month, Tara Gidus

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Peanut Dogs

I have talked about my dad before, but just in case you haven't read it, he is legally blind and has had a Leader Dog for the Blind for quite a few years. Dusty Dog is quite invaluable to my dad and has allowed him a lot more freedom in getting around. This picture is of my dad and Dusty going out for a walk.

The reason I bring this up is because I just heard about dogs being used for people with allergies, specifically peanut allergies. They are called Peanut Dogs! The dogs are trained for obedience but more importantly they are trained to detect the scent of peanuts and alert their owner of danger if they sniff it. The most common types of dogs used are Poodles, Labrador Retrievers, Golden Retrievers and German Shepherds.

Dogs have 45 times the number of olfactory receptors than humans do, allowing them to smell one thousand times better than humans. Seems like sniffing out peanuts is a good job for a dog. Dogs love to be useful and I can't think of a better job!

Peanut allergies are on the rise, affecting about 1.5 million people in the United States. For those allergic, a peanut free diet is vital. Peanut allergies account for the largest number of deaths from an allergic reaction. If you or someone you love is allergic to peanuts, you know how serious the threat is. The scary part about a nut allergy is that there are many foods that contain nuts (and not just the obvious ones), causing a reaction in people who are highly allergic. These Peanut Dogs undoubtedly will save many lives!

Labels: peanut allergy, Tara Gidus

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Fresh or Frozen?

Ever wonder if the frozen vegetables you are eating are as nutritious as fresh? If you are busy and don't have time to shop or prepare fresh veggies and are feeling guilty over not using the fresh, listen up!

Studies show that the nutrients in frozen vegetables are "locked in" following the freezing process. Fresh vegetables lose nutrients from the time they are harvested to when they are purchased, brought home, and sit in your crisper drawer until they are eaten. Frozen vegetables are picked at the peak of perfection, or at optimal maturity. They are picked, flash boiled, and frozen soon after harvest to lock in the nutrition and flavor.

Many frozen vegetables have no added sodium, or may have just a small amount added. Many frozen veggies are plain and can be used in a variety of recipes or side dishes, but some already have low fat sauces on them, so they are easy to microwave and serve! My favorite are the Green Giant boxed veggies. They are perfect for my husband and me to share. Green Giant also just came out with a Just For ONE! pack of veggies that provide just one serving. Make sure you read the labels of the veggies with sauce added to make sure the sodium or fat is not too high for your personal needs.

When it comes right down to it, any vegetable is good! Whether it is raw, cooked, frozen, canned, they all still have lots of health benefits. Eat your veggies!

For an interactive game for kids about vegetables, visit www.mightygiants.com
Photo courtesy of Green Giant

Labels: convenience, Tara Gidus, vegetables

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More Than Goulash in Hungary

What is the first thing you think about when you hear about Hungary? Hungarian Goulash, of course! After spending nearly a week in Budapest, I am still not entirely sure what goulash really is! One night we went to a traditional Hungarian restaurant called Kehli where they served us hungarian goulash. It was very similar to beef stew and was served with very small noodles. They had some Hungarian guys playing music on their accordians and violins and we had a wonderful time.

Hungarians like to cook with several common ingredients, I learned. Paprika is very popular and is in shakers at tables just like salt and pepper. They also like to cook in lard and use a lot of pork and onions in their dishes. Sour cream is very common and a lot of soups and dishes I had were cream based. Strudel is popular and they have many flavors with the most common being apple, sour cherry, and poppyseed.

The last night of my conference we went to the most famous (and reportedly most expensive) restaurant in all of Budapest. It is called Gundel. We were a little bit disappointed because the menu was set and the food we were served was not as good as I think the restaurant normally serves. I heard later of the famous Gundel pancakes for dessert, but we were not served those and had some apricot with cream mousse instead. Quite disappointing, but if you are traveling to Budapest and want a nice dinner, I would still give it a try. I am convinced we had bad food because of our very large group.

My favorite place was a little vegetarian restaurant called Vegetarium. It was so yummy! The picture above is of our meal the first day I went there and it was so good I went back for lunch my last day in Budapest. The picture is of the Pumpkin Tacos and Lentil Moussaka. Both were vegan and that is a soy cream sauce on the moussaka. I also had split pea soup which was heavenly and the second time I went had a great chickpea dish with apricots in it and couscous on the side. Yummy! Oh, I almost forgot about the potato pancake we shared as an appetizer, too. It had dill and cheese on it and was mouthwateringly delicious!

I spent most of my time in Budapest, but we did go one day to Vienna, Austria. In Austria my friends and I wandered around a market for a few hours and sampled dried fruits, vegetables stuffed with goat cheese, spinach pie, and an Indian eggplant dish. We then moved on to the famous chocolate Sacher torte. We actually went to the Sacher hotel cafe and had it there. It was divine!

The market in Budapest had a lot of meat and fresh vegetables, but I did sample some yummy fresh yogurt. I just LOVE European yogurt. It is tart and thick and is not bogged down with so much sugar (or artificial sweetener) like we have here in the US. The yogurt in the market was not quite as thick as other European yogurt I have had, but it was yummy.

So that is a tour of the foods I sampled in Hungary and Austria. I ate well and enjoyed every meal!

Labels: hungarian food, market, Tara Gidus, travel

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Didn't Go Hungry In Budapest

I couldn't resist...get it? Not hungry in Hungary? Hehe.

I just got back last night from my trip to Budapest and I had a fabulous time! I had a conference over there and I learned a lot and saw lots of cool sights and ate lots of good food! I always do at these conferences. They took us out to really nice dinners every night and I spent some time in the market, too. I will talk more in tomorrow's blog about all of the culinary adventures I had. I love traveling to other countries that have such unique food with much different food than you can find in the states.

I have attached a few pictures. Both are from the market. One is of me and my friend Keri sitting on a bench in the market eating our bread and cheese that we just bought. There is a cute old Hungarian woman in the picture, too. You can see a bottle of Activia Kefir on the bench, too. My friend Bonnie who took the picture was drinking that. Activia is quite popular over there.

The other picture is of me picking out some pieces of Marzipan candy. I love marzipan and become slightly obsessed with it and brought some back to enjoy.

Tune in tomorrow for more details on the food experiences I had in Hungary (and one day in Vienna, Austria).

Labels: Hungary, Tara Gidus, travel

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Happy Valentine's Day

It is the day for lovers all over....Valentine's Day! I personally love chocolate (hint, hint to my husband), and just in case you may be getting some chocolate from your sweetheart, I thought I would remind you of the health benefits of chocolate.

Have a wonderful day with your sweetie!

I am leaving to go to Budapest (yes, in Hungary) today for a conference, so I will probably not be posting for a week. I will definitely write all about my adventures when I get back!

Photo of chocolate heart tower courtesy of emilywjones

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One Drink or Two?

I just read a very interesting study on alcohol and the potential health benefits. The study was in the February issue of the American Journal of Physiology, Heart and Circulatory Physiology. They studied the effects of red wine or other alcohol in varying amounts.

They found that the results were the same, regardless of whether people drank red wine or another alcoholic beverage. The potential health benefits are found in the ethanol (alcohol), not just the antioxidants of the red wine. Good news for people who enjoy a beer or mixed drink instead of wine. Alcohol has an effect similar to taking an aspirin every day in the blood thinning aspect.

The other interesting finding was that there was a big difference between the effect of one drink vs two drinks per day. People who drank one drink per day had blood vessels that were more “relaxed” or dilated, which reduced the amount of work the heart had to do. But, after two drinks, the heart rate, amount of blood pumped out of the heart, and action of the sympathetic nervous system all increased. At the same time, the ability of the blood vessels to expand in response to an increase in blood flow diminished. This counteracted the beneficial effect of one drink of red wine or alcohol.

I usually recommend following the moderation principle for alcohol intake, which is basically one drink for women or two drinks per day for men. One drink consists of 5 oz wine, 12 oz beer, or 1.5 oz liquor (80-proof). However, this research may make some rethink whether or not to stop after just one drink.

Cheers!

Photo courtesy of istockphoto.com

Labels: alcohol, heart health, Tara Gidus

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Diet Drink Making You Fat?

If you are consumer of diet drinks or really anything that contains artificial sweeteners (and there are plenty of foods on the market that do), then yesterday's news of a study linking the consumption of saccharin to increased odds of gaining weight may have left you dumbfounded. Isn't weight gain just calories in vs calories out? If I am drinking a diet drink (or eating a light yogurt) aren't I getting fewer calories than the sugar sweetened and therefore preventing weight gain? Yes, you are getting fewer calories, but this study says that may not matter.

Let's look more closely at the research. The study looked at rats who were given sugar (glucose) sweetened yogurt vs yogurt sweetened with saccharin (Sweet'N Low). They found that the rats who ate the saccharin sweetened yogurt gained more weight and increased body fat than the rats who ate the yogurt sweetened with sugar. The reason was that they did not cut back on food later in the day and ate more calories.

The researchers think this is because saccharin changes the body's ability to regulate intake. Sweet foods provide a stimulus that predicts that a person is about to intake a lot of calories. The body gears up with digestive reflexes and when it gets false sweetness, it gets confused. People end up eating more or expending less as a result.

Even though this study was done using saccharin, the researchers think aspartame (Equal), sucralose (Splenda), and acesulfame K (Sunett) would all have similar results.

Bottom line
To be honest with you, I am not sure what to think about this study. As a moderate consumer of artificial sweeteners myself, part of me believes that it is still calories in vs calories out. This study was done on rats and not humans, and the rats gained weight because they ate more later in the day. I think (personal opinion) that you can still consume artificial sweeteners in moderation (just use common sense and don't have too many diet drinks, packets in your coffee or foods containing these sweeteners). Pay attention to your total calories for the day and be conscious of not eating more calories other places to make up for the reduced calorie food items containing the sweeteners. I look forward to future research in this area to see more on the exact effect of these artificial sweeteners on our appetites and bodies.

If you are opposed to anything artificial in your diet to begin with, that is great! I am not advocating using artificial sweeteners, but simply saying that if you choose to use them, pay close attention to how your body, and now mind, are reacting to them in your body. If you are not sure, go for a few weeks without them and see if it makes a difference in your appetite or craving of sweets. It may be an eye-opening and interesting experiment to do for yourself!


This study can be found in the February issue of Behavioral Neuroscience.

Logo of Sweet'N Low courtesy of www.sweetnlow.com

Labels: artificial sweeteners, Tara Gidus, weight gain

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The Incredible Edible Egg

Remember back 20 years when the egg was thought to be so bad for you? Some people still have a fear of eggs. I have to admit, I was in the "please make my omelet with egg substitute" side for a while. But I have changed my tune now that I have learned more about some of the many positive nutritional aspects of the incredible edible egg.

We used to think that the cholesterol in eggs was a culprit in raising our blood cholesterol. Much research has been done on the effect of eggs on cholesterol and the consensus now is that an eggs are fine, and actually can be very good for you! Saturated fat and trans fat are far worse than dietary cholesterol at raising blood cholesterol. All of the dietary cholesterol is found in the yolk, and that is why we were so "egg yolk-phobic" for so many years. But I am here to tell you, eat the yolk! There is some saturated fat in the yolk, so we still want to use a little bit of portion and frequency control, but an egg every day is not excessive and can fit into a heart healthy diet.

5 Reasons to eat eggs:

1. Weight management. Eggs contain high quality protein that keeps you full longer, helping to maintain a healthy weight.
2. Strong muscles. Protein helps active people build muscle and can help aging adults prevent muscle loss.
3. Healthy pregnancy. Egg yolks are an excellent source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide 250 mg choline, about half of the recommended daily intake for pregnant and breastfeeding women.
4. Brain function. Choline helps all people maintain the structure of brain cell membranes, and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles.
5. Eye health. Lutein and zeaxanthin are two antioxidants found in the egg yolk. They may help prevent macular degeneration.

Nutrition facts for one large egg:
75 calories
6.5 g protein
0 g carbohydrate
5 g fat
1.5 g saturated fat
0 g trans fat
212 mg cholesterol
Contains: Vitamin A, iron, phosphorus, selenium, riboflavin, Vitamin B12, folic acid, Vitamin D, zinc

For more information check out these links:
Fun Recipes and Tips: www.incredibleegg.org
Info on Benefits of Eggs from the Egg Nutrition Center: www.enc-online.org
Recipes for eggs
Blog on eggs and nutrition science: www.unscramblingthescience.com

Photo of eggs courtesy of cursedthing

Labels: cholesterol, eggs, heart disease, Tara Gidus

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Cholesterol Lowering Plants

If you are trying everything you can do lower your cholesterol, add plant sterols to your list. Even if you don't have high cholesterol, plant sterols can be something you may want to consider adding to your diet.

What are plant sterols?
I know the name is kind of scary, but they are simply parts of a plant membrane that resemble the chemical structure of cholesterol (only in animals and humans) but perform a similar function in the plant. They are naturally present in very small quantities in fruits, vegetables, nuts, seeds, grains, legumes, and vegetable oils.

What do they do?
Plant sterols have been found in research studies to help lower LDL, or "bad," cholesterol by blocking its absorption. If enough sterols are consumed in the diet, they will compete with cholesterol in the digestive tract and the result is less cholesterol being absorbed by the body. Studies have found that LDL cholesterol can be reduced between 6 and 15 percent. Some studies even suggest a reduced risk of cancer in people who consume plant sterols on a regular basis.

How much?
The hard part is getting enough of these plant sterols to make a difference. Because they exist in such small quantities in the foods we eat, many food manufacturers have started fortifying foods with plant sterols to give us more.

The FDA approved a health claim which reads:
Foods containing at least 0.65 grams per serving of plant sterol esters, eaten twice a day with meals for a daily total intake of at least 1.3 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of [name of the food] supplies ____ grams of plant sterol esters.

Foods that contain plant sterols:
Promise activ Super Shots: 2.0 g
Promise activ Butter Spread (formerly Take Control): 1.0 g
Corazona's Tortilla or Potato Chips: 0.4 g (I love these chips!)
CocoaVia Chocolate bars: 1.1 g
Various products containing Corowise: Vitalicious chocolate muffin tops, milk, orange juice, Nature Valley Healthy Heart granola bars, Lifetime Lowfat Cheese, even vitamins.

Consult with your doctor to see if adding plant sterols to your diet daily is a good idea.

Photo of orange juice courtesy of Corowise
Photo of chips courtesy of Corazonas

Labels: cholesterol, heart disease, plant sterols, Tara Gidus

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Heart Month

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Alternative Peanut Butter

If you are one of the 3 million Americans who has an allergy to nuts, you know how serious it can be if you accidently eat nuts. How can you enjoy a good old fashioned PB and J without the peanuts? What if you are just looking for alternatives to peanut butter?

If are allergic peanuts or tree nuts, you still have options.
Soynut butter: It is actually quite good. Many schools are switching to soynut butters, making their schools nut free. Soynuts are actually not nuts, but rather soybeans roasted to taste like nuts. Soynut butter is 30% lower in fat than peanut butter and has 7 grams of protein. You can find soynut butters in several varieties and flavors such as creamy, crunchy, honey, and even chocolate.
Check out these websites for tasty soynut butters:
www.soynutbutter.com
www.simplefood.com (You'll love these butters)

In addition to soynut butter, you could go with a seed butter such as sunflower seed, pumpkin seed, or sesame seed butter. Sesame seed butter is called tahini and is used in Mediterranean dishes. I personally love sunflower butter and think it tastes excellent! Sunflower butter is about 200 calories per 2 T. with 16 grams of fat, 7 grams of protein, 4 g fiber, and is a good source of copper, magnesium, Vitamin E, and various antioxidants.
Check out www.sunbutter.com

Other alternatives to peanut butter, but these are not nut free:

• Cashew butter
• Almond butter
• Macademia butter
• Pecan butter
• Hazelnut butter (think Nutella)
• Walnut butter

All of these nuts and nut butters are about 180-220 calories per 2 Tablespoon serving with about 16 grams of fat and 6-10 grams of protein and 2-4 grams of fiber (each nut and brand varies a little bit). Each nut has a unique blend of different vitamins, minerals, and antioxidants. If you enjoy peanut butter, give one of these other butters a try and see what you think!

Photo courtesy of www.simplefood.com

Labels: nuts, seeds, Tara Gidus

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Peanut Better?

I love peanut butter. I feel really sorry for people who have an allergy to peanuts because there is nothing like peanut butter, especially with chocolate. I had an aversion to sweets during my pregnancy (which is quite odd for me because I have a mean sweet tooth), but as soon as Basil was born, the sweet tooth came back and it had nothing but peanut butter and chocolate written all over it. Luckily the craving has subsided, but I still love peanut butter.

Is peanut butter good for you? I get asked this question quite often. People are so fearful of carbs and they learn about the glycemic index so they think they can't eat a banana by itself (high glycemic) so they slather peanut butter all over everything to bring the glycemic index down.

Peanut butter (PB) is high calorie at 190 calories per 2 T. serving (some brands are as high as 210 calories). Many think of it as a source of protein, but it is really more fat than it is protein. Most PBs have 16 grams of fat and 7-8 grams of protein. Most also have about 2 grams of fiber. Most of the fat that is in PB is monounsaturated, the "healthy" fat, but it is still fat and calories which can eventually end up around your midsection. About 3 grams of the 16 grams is saturated fat, the artery clogging type (about 15% of your max for the day). Some PBs add hydrogenated vegetable oils, but usually they are only 1-2% of the total weight and not enough to contribute a level of saturated fat that registers on the food label (it needs to be 0.5 grams to register).

Peanuts do have nutritional benefits. They do have protein, fiber, magnesium, Vitamin E, niacin, and riboflavin. Researchers have actually found peanuts to be as high or higher in antioxidants than many fruits and vegetables. One of the antioxidants in peanuts is resveratrol, the same one that is in red wine. These antioxidants may have heart disease and cancer preventing benefits.

Interesting facts:

• By law PB must contain 90% peanuts. Some brands add sugar, salt, hydrogenated oils, or stabilizers to make up the other 10% of the ingredients by weight.
• Natural PB does not have added hydrogenated oils or stabilizers. The result is often PB that separates and oil collects at the top. Don't pour it off because you will get PB that is too stiff to spread. Mix it back in for best results.
• Some natural PB companies are now using patented techniques to mix their PB to keep it from separating without using the hydrogenated oils or stabilizers.
• One serving of 2 Tablespoons is roughly the size of a golf ball.
• Reduced fat peanut butter is NOT reduced calorie. Most have added sugar and sodium to make up for less fat. They also have more hydrogenated oils.
• If you are looking for fewer calories in your PB, look for Whipped PB. It is similar to the whipped tub vs block cream cheese. The trick is that more air is whipped in, so for a 2 T. serving it has fewer calories. It is also easier to spread, so you end up using less while saving even more calories!
  
• About 50% of the peanuts consumed in the US are in the form of peanut butter
• Peanuts are not really a nut, but rather a legume and are grown underground!
  

Flavored PBs are all the rage. Right now at home I have deep chocolate PB, caramel PB, banana PB, and raspberry PB. I got them from a company called Peanut Better. Yes, I stole their name for the title of this blog.
They have other flavors such as sweet molasses, vanilla cranberry, and even savory flavors like rosemary garlic, thai ginger, spicy southwestern, and hickory smoked. They have recipes and ideas of what you can do with these unusual flavors such as dips, sauces, desserts, and even in soups. Check it out!

Another interesting PB is called "PB2". It is powdered peanut butter and only has 54 calories per 2 T. serving with 3 grams of fat. You can find it at Bell Plantation I also have some of this at home and I will mix it into smoothies or into my Greek Yogurt. It is actually tasty and has far fewer calories than regular PB. You can also mix it with water and have a normal PB and J sandwich.

I know not everyone can eat peanut butter, so tomorrow I will talk about other nut butters and alternatives to peanut butter for you allergy sufferers. Stay tuned!

Photo courtesy of Dr Stephen Dann

Labels: nuts, peanut butter, Tara Gidus

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Snack Chips

Are you looking for a crunchy snack? Sometimes you just crave something crunchy and you have to move those jaws to get the satisfaction you desire.

Fun facts about snacking:

• The word "snack" comes from a Dutch word, snacken, which means "to bite."
• Potato chips were considered unessential food in World War II and production was halted until manufacturers protested and they were allowed to make them again.
• It takes 10,000 pounds of potatoes to make 3,500 pounds of potato chips
• Corn chips weren't popular until the 1960's with the launch of Doritos.
• Cheetos were invented in 1948.
• Pretzels are traced back to Roman times around 610 when a monk shaped the dough to imitate someone praying.
• The average person eats about 6 pounds of potato chips each year.
• The average potato chip is between 0.04 and 0.08 of an inch thick.

Need some healthier or new ideas for crunchy snacks? Check these out (some are hard to find at the store, so just order them online and get them delivered right to your doorstep):

Glenny's Soy Crisps
They come in many flavors (salty and sweet) and also in individual bags so you can eat the whole bag and not feel guilty (140-160 calories per bag). Because they are made from soy, they are a higher protein, higher fiber snack than potato chips. They also contain 30% of your calcium for the day. My favorite is the Olive oil (mediterranean spice) flavor. They also have a few organic flavors.
www.glennys.com

Glenny's Multigrain Pastry Crisps
Cinnamon and sugar flavor
All natural, no hydrogenated oil, and contain 18 grams of whole grain per serving. They
are 120 calories per ounce.
www.glennys.com

popchips
These are very new and come in potato, corn, or rice chips. They are all natural, no preservatives, no trans fat, no saturated fat, and some are organic. 1ounce is 23 chips and 120 calories.
www.popchips.com

Kashi TLC Party Crackers
Kashi has come out with a new cracker that is larger than their original TLC cracker, ideal for parties. Three flavors, whole grain, no trans fat, 3 grams fiber for 120 calories.
www.kashi.com

All Bran Snack Bites
All Bran has multigrain crackers which are fabulous at 5 grams of fiber and 130 calories per serving. They also have these All Bran Brown Sugar Cinnamon snack bites which are sweet individual packs of crackers and also contain 5 grams of fiber and just 110 calories.

Nabisco Garden Harvest Toasted Chips
They have 60% less fat (4 grams) than potato chips, have some whole grains (17 grams) and fiber (3 grams). They come in a vegetable medley or tomato basil variety which has a half serving of vegetables per serving and an apple cinnamon or banana flavor which has a half serving of fruit. While I don't think these chips can or should replace your other servings of fruits and vegetables, every little bit helps!
www.nabiscoworld.com

Photo courtesy of r@puneseLL

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Pregnant Women Need New Buzz

A new study released today in the American Journal of Obstetrics and Gynecology came down pretty hard on pregnant women and the amount of caffeine they drink. The study found that women who rarely drank any caffeine had a relative low risk of miscarriage while women who drank less than 200 mg per day had a slightly higher risk. But women who drank more than 200 mg of caffeine daily had almost double the risk of miscarriage at almost 25% of the pregnancies.

Before you panic, please understand that miscarriage is more common than we like to believe. It is such a private issue that you don't hear many people talking about it, but about 20% of known pregnancies can end in miscarriage. Most miscarriages are a result of a genetic defect and is beyond the mother's control. However, it does appear that even when researchers controlled for other risk factors such as smoking, age, alcohol use, and previous miscarriage, caffeine use was linked to increased risk.

It is well known that caffeine crosses the placenta, but it is not known really what happens to the fetus once that happens. The speculation is that it may affect cell development and decrease blood flow to the placenta.

Most miscarriages happen early in pregnancy, so if you are planning on becoming pregnant, cutting back on caffeine now is a good idea. Don't wait until you know you are already pregnant.

How much caffeine do you drink?
It depends on how long you steep your tea and how strongly your coffee is brewed, but here is a guide. Researchers are recommending that pregnant women not drink more than 2 cups, but remember that your "mug" may be more than a "cup." A "cup" is 8 fluid ounces.

8 oz coffee: 107 mg (most people drink out of larger mugs than 8 oz)
12 oz Starbucks "tall" coffee: 270 mg
8 oz Starbucks "short" coffee: 180 mg
12 oz latte: 75 mg
1 oz espresso: 77 mg
12 oz most soft drinks: 25-45 mg
8.3 oz Red Bull: 80 mg
8 oz black tea: 47 mg
8 oz green tea: 25 mg
8 oz hot chocolate: 5 mg

Photo courtesy of once and future.

Labels: caffeine, pregnancy, Tara Gidus

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101 Foods That Could Save Your Life

I don't usually shamelessly plug anything in this blog, but this new book, 101 Foods That Could Save Your Life is fabulous! I just had to share it with you! It is written by Dave Grotto, who is a Registered Dietitian. It is a great guide to numerous foods and their potential health benefits. This is not another "diet book," but rather a wealth of information on awesome foods that indeed could save your life!

The book is set up listing 101 different foods, a fun fact about each food (the kiwi was renamed because it resembled the New Zealand kiwi bird which happens to be fuzzy, round, and brown), the food's origin, and "a serving of food lore." He tells you where the food is grown and then why you should eat it. There is a paragraph called "Home Remedies" that give some tips on how it may help with certain ailments such as skin, immunity, antiaging, sleep, etc. Next he gives you a "lifesaver" which describes which diseases the food is linked to helping to prevent followed by tips on how to purchase, store, and cook the food.

Every food highlighted in the book has a recipe attached so you can try out that new food. Foods are listed in alphabetical order from Acai berries to Yogurt (I guess there weren't any Z foods to include). The appendix gives a sample 2000 calorie meal plan followed by more pages than you wish to see of references. While these references may not be important or interesting to most people, scientists and nutrition geeks like me sometimes like to look up the references to read the studies cited. I also love any book that takes 43 pages to list peer reviewed scientific references because I know that author did his or her homework and it is well researched.

You can view the book online and purchase it on Amazon (I just ordered 5 copies) or look for it at your local bookstore.

Happy reading! I already have 5 recipes earmarked using quinoa, figs, cumin, buckwheat, or kale. I love that the book gives easy recipes to include these foods that you might not normally use.

Labels: prevention, Registered Dietitian, Tara Gidus

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Update on Fast Food Report Cards

If you read my post on Fast Food being advertised on report cards, you learned about a promotion that one school district in Florida was doing with report card covers. McDonald's was advertising on the report card cover and was also offering free food to children with good grades or good attendance.

An update: McDonald's just announced that they are going to stop offering free fast food for these children. They have also offered to reprint the report card covers to remove their logo. The school district took them up on the offer.

While I do believe that you can find healthy foods at McDonald's and other fast food restaurants, the issue was really involving a reward structure using fast food as a reward for grades. Many parents choose rather to reward with praise and love and try to keep food, especially fast food, out of it.

Our children are bombarded with advertising everywhere, but at least now the report cards they bring home are one less place they will be tempted with fast food.

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Thank You Sharp Brains

Thanks to Alvaro for hosting Grand Rounds this week and for including my post on the increasing price of fruits and vegetables. His theme was "What do we want our next President to address?" Check out the link to Sharp Brains Grand Rounds Blog to read about what medical bloggers would like the next president to concentrate on. Pretty interesting!

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Control Your Cravings

If I had the ability to cut out all cravings, I would wave my magic wand and be sitting on my yacht in the Caribbean right now. Unfortunately it isn't just a quick fix.

Why do we crave certain things? We have an inborn preference for salt, fat, and sugar. They all tantalize our taste buds, bringing us pleasure. We crave fat because it is very energy dense. Our body knows that it has 9 calories per gram (vs 4 calories per gram in carb and protein), so it is a large amount of energy in a small package. Sugar is instant energy. It goes into the bloodstream more quickly than any other food source, so the body craves the immediate availability of the sugar. Salt is part of the fluid balance that occurs in our cells, and it also tastes good. Salt does not contain energy, so the craving for salt is a little bit different than sugar and fat.

How can we control our portions of the food we crave as well as reduce cravings? It isn't always easy, but here are a few things to think about:

• Eat light and eat often. Do not go more than 3 hours between meals and snacks to prevent yourself from getting too hungry which promotes choosing the wrong foods (sugar, fat, salt) and overeating them.
• Arrange your food into individual servings instead of sitting down with an entire bag of something. I am sure you are familiar with the popular "100 calorie" packs, but you can make your own with snack sized baggies for a portion of the cost.
• Do not sit down with the entire package of something and expect to eat just one portion. Sit down with a plate, bowl, utensils, etc. instead of standing in the kitchen, eating out of the container.
• Don't eat when you are bored. Often we eat (especially in the evening) out of boredom and often when we are watching television.
• Eat mindfully. Food is meant to be enjoyed. Do not eat when you are driving, distracted, at your desk, ,or otherwise not fully concentrating on the full enjoyment of your food.
• Savor every bite of food. Close your eyes and pay close attention to the smell, taste, and feel of the food in our mouth.
• Set a limit for yourself as to how much you will indulge in. For example, eating chocolate is fine, but eating the entire bag of chocolate is too much. Decide how many pieces or how big of a serving, or how many calories you will allow yourself to have ahead of time and stick to it.
• Look for lower calorie options. Just because it is lower in calories does not mean you can eat more, though. If you don't enjoy the lower fat or lower sugar variety, stick with the original and just eat less of it.

Photo courtesy of ayelie

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Food Trends for 2008: Part 2

If you are wondering what to expect in the year to come, check out Food Trends for 2008, Part 1 and keep reading below!

Shopping and eating is becoming a whole experience, not just a quick in and out of a restaurant or store anymore.

Grocery stores are getting in on the trend and setting up more in-store dining, warmer lighting, and built-in sampling stations to allure shoppers and keep them in the store longer.

In restaurants, smaller is bigger. Mini desserts are becoming the trend (see picture above). The first few bites of any dessert are the best, so restaurants are making mini portions of rich desserts and keeping the price tag down on these mini-indulgences. Season's 52 restaurant was one of the first to go with this trend. They are a healthy dining concept and wanted lower calorie desserts but still tasted good. After testing low fat and low sugar desserts, they decided to go with the full fat, full sugar but just reduce the portion. Brilliant!

Along with the mini indulgences, smaller plates are all the craze. Restaurants are listening to customers who are asking for smaller portions. Some restaurants are basing their entire concept around "small plates," hoping people will get several and share. Hopefully some people will realize that one of these small plates are just enough for just one!

Other trends:

• Trans fat eliminated
  
• Sea salt and gourmet salt is in, balsamic vinegar is out
• Pudding is in (who knew?), Cupcakes (Sex in the City!) are out
• Tea is in, coffee is out
• Phytochemicals are in, artificial chemicals are out
• Probiotics are in
• Dark chocolate is still in! Hallelujah!
  

Photo courtesy of Season's 52

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Food Trends for 2008: Part 1

Are you wondering what to expect for this year in the world of food? I have lots of predictions (some are my own and some are from other experts). I have so many that I am dividing this into two posts. Make sure you check back tomorrow for the rest of the predictions!

With more and more emphasis and concern on the environment, food trends are going green and getting back to basics, too. Food companies are making huge changes in manufacturing practices and packaging to try to reduce their carbon footprint.

Bottled water is going to be one of the first casualties. Not only are we putting a ton of plastic into our landfills (not everyone recycles), but there is an environmental impact of shipping all of these crates of water all over the globe. Tap water is bad in, and some experts think you will see flavored tap waters at restaurants (they add some flavoring before bringing it to the table).

Organic is a trend that has been growing for a few years and has no signs of slowing down. We are going to see more and more locally grown produce and things like farm fresh eggs. People want to know where ingredients and foods are coming from, hoping they are from local sources. Farmer's markets are on the rise in towns big and small.

Vegetarian and vegan diets have also been rising in popularity (really for the past 30 years), but with new books like the Skinny B---ch Diet advocating vegan diets, more and more young women are adhering to the vegan diet trend. Flexitarians, people who are vegetarian most often but occasionally eat meat, are also on the rise. People are looking for more and more dishes sans meat.

Whole grains have also been on the rise, but we are going to see even more variety of whole grains, not just whole grain varieties of the same products. For example, experts predict that we will see quinoa (I love quinoa, pronounced, keen-wah), amaranth, teff, kamut, and millet. These grains have been around for many years, lurking in health foods stores, but now we will see them more mainstream.

Gluten-free is also gaining in popularity, mainly because of the increased incidence of celiac disease. The whole grains mentioned above will take the place of wheat and barley to match the demand for more gluten free options.

Artificial is out and authentic is in. We are going to see more "junk-free" foods, meaning foods without additives, preservatives, colors, flavors, or other unfamiliar ingredients. Some are calling it clean living. Everything you eat has ingredients you can find and pronounce.

Tune in for Food Trends for 2008 Part 2, specifically what you might see in restaurants and grocery stores.

Photo of farmer's market in Hilo, Hawaii courtesy of syntheticperture

Labels: food trends, Tara Gidus

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Is That a Bean in Your Brownie?

Since I went on and on in my passionate post yesterday on beans, I ran out of room and had more to say. Well, not a whole lot more to say other than get creative with your beans. I think you got the point that beans are really good for you. They have been shown in numerous research studies to be helpful for people trying to lose weight, control their blood sugar, lower cholesterol, and even prevent cancer! They have a low glycemic index and naturally high in fiber, protein, and antioxidants and that is what makes them such a superfood!

The biggest barrier most people have to eating beans is knowing how to cook them and what to do with them. Cooking them is easy. Gone are the days of soaking them overnight, just get them canned, drain, and rinse them to remove excess sodium. Beans are naturally low in sodium, but they taste like it, too! I hear complaints that canned beans are high in sodium, but there really isn't that much in there, and you can reduce it by half if you rinse them. And if you cooked your own beans, you would likely add your own sodium anyway (they are quite bland without some sodium and flavoring).

Eating them is easy. You can include them in soups, casseroles, dips, salads, pasta dishes, appetizers, and even desserts! Yes, I did say desserts!

Who would have though to put black beans in BROWNIES? Now you are talking my language (my second language is chocolate). Check out this recipe for black bean brownies. If you don't want to make the brownies from scratch, just put the whole can of black beans in the blender (juice and all) and blend it up. Add it to a box of brownie mix and bake as directed. You do not need to add the other ingredients (egg, oil, water, etc.), just the black beans. Let me know if you try them and how they turn out for you! Also tell me if anyone noticed (if you were able to keep it secret!).

For more bean recipes, check out these sites:

Bush's Beans

Michigan Bean Commission

Bean Bible


Photo courtesy of avlxyz

Labels: beans, Tara Gidus

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Thank You Grand Rounds

Thank you to Trent McBride of pathtalk.org for including my post on weight wars between men and women in this week's edition of Grand Rounds. Grand Rounds is a compilation of medical blogs each week. Check it out if you like to read and click.

Labels: Grand Rounds, Tara Gidus

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Bean, Beans, the Magical Fruit

You know the saying...The more you eat, the more you....let's just leave it at that! Beans have a reputation that makes us giggle (or blush), but beans have a serious side, too!

My nickname at a previous job used to be The Bean Queen. Everyone would come out of a consultation with me with the goal of eating more beans!

What exactly am I talking about? I am not talking about green beans (although they are good, too), but rather legumes, which is a big word for "dried beans." We don't actually eat them "dried" but that is the technical term for them. You do not need to purchase them dry (and soak overnight) to get the health benefits. Purchase them canned, open the can, and enjoy! It couldn't be easier!

You probably know them by the different varieties: pinto, black, kidney, pink, red, cannelini, navy, adzuki, cranberry, great northern, and garbanzo. You had no idea there were so many, did you? I even consider split peas, lentils, and blackeyed peas to be legumes, too.

Why should you eat beans? Well, for one they taste great! They are versatile and work in numerous recipes. Other nutritional highlights:

• Low fat
• High fiber
• High protein (for a vegetable)
• Folic acid, potassium, magnesium
  
• Rich in antioxidants
  

Beans have soluble and insoluble fiber. Most beans have between 6-8 grams of fiber per half cup cooked. That is almost a third of your fiber for the day! Fiber and protein are filling, so eating beans will keep you full longer, helping you to manage your weight. They are also low in glycemic index, so they keep your blood sugar under control.

Interesting Facts:

• In the 17th Century, beans were thought to be a magic cure for everything from the common cold to baldness
• The US is the world leader in dried bean production
• Michigan grows and exports 12 different varieties of beans
• Red beans are the highest antioxidant vegetable (higher than spinach or broccoli!)
• Pinto beans are the most popular bean consumed in the US at an average 2.67 pounds per capita
• Duke, the loyal dog in the Bush bean family, is actually camera shy and they hired a stunt double named Duffy to act in the commercials and travel to events to get pictures taken with loyal fans.

My favorite bean is the garbanzo bean, also known as the chickpea. Bush's beans has an awesome recipe for Crunchy Garbanzo Beans as a snack! This is a very healthy alternative to chips or high fat nuts!

Another recipe favorite is Chocolate Lover's Chili. I LOVE chili, and this is a tasty twist on chili!

Oh, and one more thing.....if you are concerned about beans being too "magical", give Beano a try! It is a wonderful thing!

Check out these links for more bean information:
www.vegetablewithmore.com
www.bushbeans.com
www.michiganbean.org


Photo courtesy of istockphoto.com

Labels: beans, fiber, legumes, Tara Gidus

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Battle of the Sexes

Have you ever tried to compete against someone in a weight loss contest? Good luck if you are a woman competing against a man! Have you ever seen The Biggest Loser on TV? They measure by percentage of weight lost instead of total pounds lost because it is absolutely true that men and women are NOT created equally!

Men lose weight faster, and they lose more of it. I know ladies, life is just NOT FAIR! Why do the men have the advantage in weight loss wars?

1. Higher Metabolism. Men have more muscle than women, meaning that they have a higher metabolism. Men burn more calories every second of the day--sitting, standing, and even sleeping!
2. Less Body Fat. Women genetically have more body fat. We need more body fat for reproductive purposes, so our bodies like to hang on to that body fat on women more so than men (simplistically speaking).
3. Less Conscious. Men tend to be less conscious than women when it comes to diet. Many women are already using lower calorie foods, so there is not as much room for improvement when they decide to cut calories. Once a man becomes "enlightened" to what he can improve in his diet, he makes a few simple changes and sees immediate results.
   
4. Emotional Connection to Food. Men seem to be able to decide that they will cut back on their intake and lose weight without much effort. It is very black and white for a man. Women have a stronger emotional connection to food and it is more difficult for them to eliminate calories that are close to their heart (chocolate!)
5. Exercise Burns More Calories. Similar to number 1, men will burn more calories during exercise because of their higher metabolism. Higher calorie burn equals faster weight loss.
6. Men Can Eat More. Men need more calories to maintain their higher weight, so when they cut back on their calories, they do not have to cut back as much as women to lose weight.
   

Hang in there, ladies! You can and will lose weight. Just don't compare yourself to the man in your life. You have a different genetic (and emotional) makeup and your cannot compare your weight loss to his. Remember, the slower the weight comes off, the more likely it is to stay off. Slow and steady!

Illustration courtesy of cosmonova

Labels: gender differences, Tara Gidus, weight loss

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Skinny Mocha

If you are a Caffe Mocha drinker at Starbucks....listen up! Starbucks has just announced that it has Sugar Free Mocha syrup for it's Caffe Mochas! This is huge news....the mocha is one of the most popular drinks at Starbucks, and as you know, Starbucks is everywhere! Even if you don't get your coffee from Starbucks, keep reading because you may get some tips on how to lighten up the calories of your coffee drink.

A Tall (12 oz) Mocha contains almost as many calories as some of us should be having for a meal! If you are ordering a larger size, remember that you are ordering a lot more calories, too.
Tall Mocha (made with mocha syrup, whole milk, whipped cream)
290 calories
15 grams of fat
9 grams saturated fat
25 grams of sugar

Here's how to Skinny it down: Order it with nonfat milk, sugar free syrup, and no whip
Skinny Mocha
90 calories
0 grams fat
0 grams saturated fat
12 grams sugar (it is naturally in milk)

Tips to make your drink skinnier:

1. Use sugar free syrups. Starbucks has sugar free caramel, hazelnut, or cinnamon dolce syrups. Most coffee shops have at least one sugar free syrup to choose from. They contain zero calories and zero fat.
2. Skip the whip. You can ask for extra foam instead. Depending on the drink, skipping the whip can save you 60-110 calories and 6-11 grams of fat.
3. Switch to lower fat milk. Most coffee places will have 2%, nonfat, or soy milk. You can save up to 120 calories and 15 grams of fat!
4. Add sugar free sweeteners (Splenda, Equal, etc) to your drink to satisfy your sweet tooth.
5. In the summertime, an iced coffee or frozen Frappucino can hit the spot. Get the light variety and you can save yourself up to 250 calories!

Nutritional Bonus:
A 12 oz latte has a full serving of milk and contributes 30% of your calcium for the day!

To find out how many calories are in your morning Starbucks drink, click here.
20 Starbucks beverages for less than 200 calories.

Logo and coffee photo courtesy of starbucks.com

Labels: calories, coffee, Starbucks, Tara Gidus

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