Using The Glycemic Index for Ultimate Fat Burn
The News
If you read any publications that deal with fitness or weightloss, you've probably read something about the glycemic index this month. A new study has just reported that eating foods that are low on the glycemic index before exercising drastically improves the fat burn during your workouts.
What is the Glycimic Index?
The Glycemic Index shows how your body's sugar levels respond to certain foods using a rating of 0-100, with 100-the highest level-being pure glucose. Foods with high numbers, such as simple carbohydrates, will increase the body's sugar levels rapidly while foods that are low on the glycemic index, such as whole grains or legumes, will increase the body's sugar levels slowly over a longer period of time.
So pass on that Gatorade (glycemic index value of 78), coffee with sugar, juice, or soda before your workout and burn more fat!
Here's a sample article on the Glycemic Index and Fat Burning from Jan/Feb Muscle and Fitness Magazine Hers:
Use The Glycemic Index To Increase Fat-Burning
Eating a meal containing low-glycemic index (GI) carbohydrates before exercise may result in a higher rate of fat-burning during exercise, report Loughborough University rearchers in the American Journal of Clinical Nutrition.
In two trials, eight healthy, active women ate a test breakfast that provided 2 grams of carbohydrates per kilogram of bodyweight-one meal was low GI , the other high GI-three hours before the subjects ran at 65% VO2 max for an hour. During exercise, the estimated rate of fat-burning was greater in the subjects in the low GI trial than in subjects who ate the high GI breakfast.
Use It: Before you do cardio, consider having oatmeal or some tuna on a slice of whole wheat bread 3 hours before your workout.
Thursday, December 28, 2006
Friday, December 22, 2006
Recipe: Dijon Chicken
Ingredients
1/4 C Dijon mustard
1 T white wine, such as chardonnay or sauvignon blanc
1/8 t Worcestershire sauce
freshly ground black pepper to taste
1 T finely minced shallot
1 1/2 T real maple syrup
2 4-ounce boneless and skinless chicken breast halves, trimmed of all visible fat
Directions:
Combine 1/8 C mustard, wine, Worcestershire sauce, pepper, 1/2 T shallots, and 1/2 T maple syrup in a shallow dish for a marinade. Add chicken and turn to coat thoroughly. Let stand for 5 minutes or marinate refrigerated and covered for 1 hour. Preheat charcoal or gas grill. Remove chicken from marinade. Discard marinade. Grill chicken 3-5 minutes per size or until chicken is no longer pink in the center.
Meanwhile in a small bowl, combine remaining mustard, shallots, and maple syrup. Mix well and serve as a dipping sauce for chicken.
Nutritional Information per Serving
Calories: 174
Fat: 3.2 grams
Cholesterol: 65.8 milligrams
Fiber: .2 grams
Carbohydrates: 6.9 grams
Protein: 35 grams
Sodium: 582 milligrams
Potassium: 314 milligrams
1/4 C Dijon mustard
1 T white wine, such as chardonnay or sauvignon blanc
1/8 t Worcestershire sauce
freshly ground black pepper to taste
1 T finely minced shallot
1 1/2 T real maple syrup
2 4-ounce boneless and skinless chicken breast halves, trimmed of all visible fat
Directions:
Combine 1/8 C mustard, wine, Worcestershire sauce, pepper, 1/2 T shallots, and 1/2 T maple syrup in a shallow dish for a marinade. Add chicken and turn to coat thoroughly. Let stand for 5 minutes or marinate refrigerated and covered for 1 hour. Preheat charcoal or gas grill. Remove chicken from marinade. Discard marinade. Grill chicken 3-5 minutes per size or until chicken is no longer pink in the center.
Meanwhile in a small bowl, combine remaining mustard, shallots, and maple syrup. Mix well and serve as a dipping sauce for chicken.
Nutritional Information per Serving
Calories: 174
Fat: 3.2 grams
Cholesterol: 65.8 milligrams
Fiber: .2 grams
Carbohydrates: 6.9 grams
Protein: 35 grams
Sodium: 582 milligrams
Potassium: 314 milligrams
Recipe: Grilled Tilapia with Asian Red Lentils and Kale
2 Servings
Ingredients
1/2 lb fresh tilapia fillet cut about 1/2 inch thick
1 tablespoon soy sauce
1 T mirin
1 clove garlic, minced
1/2 t finely grated fresh ginger
1/2 t dark sesame oil
1/2 C red lentils
1 C low-salt chicken broth
2 C packed, sliced kale
1 T water
1 t sesame seeds, optional
Prepare charcoal or gas grill.
Place fish on a shallow plate.
Combine soy sauce, mirin, garlic, ginger, and sesame oil in bowl. Mix well.
Pour mixture over fish, turning to coat.
Let stand 10 minutes to 1 hour.
Meanwhile, combine lentils and broth in a large, deep skillet. Bring to a boil over high heat. Reduce heat and simmer uncovered 10 minutes, stirring occasionally.
Add kale to lentils. Cover and simmer for 5 minutes or until lentils and kale are tender, stirring once.
Grill fish over medium-high heat for 3-4 minutes (reserve marinade).
Transfer marinade to small saucepan and add 1 T of water. Bring to a boil and boil gently for 30 seconds.
Spoon lentil mixture on serving plates. Top with fish. Sprinkle with sesame seeds if desired and drizzle with boiled marinade.
Nutritional information per serving
Calories: 174
Fat: 3.2
Cholesterol: 65.8 milligrams
Fiber: .2 grams
Carbohydrates: 6.9 grams
Protein: 35 grams
Sodium: 582 milligrams
Potassium: 314
Ingredients
1/2 lb fresh tilapia fillet cut about 1/2 inch thick
1 tablespoon soy sauce
1 T mirin
1 clove garlic, minced
1/2 t finely grated fresh ginger
1/2 t dark sesame oil
1/2 C red lentils
1 C low-salt chicken broth
2 C packed, sliced kale
1 T water
1 t sesame seeds, optional
Prepare charcoal or gas grill.
Place fish on a shallow plate.
Combine soy sauce, mirin, garlic, ginger, and sesame oil in bowl. Mix well.
Pour mixture over fish, turning to coat.
Let stand 10 minutes to 1 hour.
Meanwhile, combine lentils and broth in a large, deep skillet. Bring to a boil over high heat. Reduce heat and simmer uncovered 10 minutes, stirring occasionally.
Add kale to lentils. Cover and simmer for 5 minutes or until lentils and kale are tender, stirring once.
Grill fish over medium-high heat for 3-4 minutes (reserve marinade).
Transfer marinade to small saucepan and add 1 T of water. Bring to a boil and boil gently for 30 seconds.
Spoon lentil mixture on serving plates. Top with fish. Sprinkle with sesame seeds if desired and drizzle with boiled marinade.
Nutritional information per serving
Calories: 174
Fat: 3.2
Cholesterol: 65.8 milligrams
Fiber: .2 grams
Carbohydrates: 6.9 grams
Protein: 35 grams
Sodium: 582 milligrams
Potassium: 314
Lunch recipe: Ginger, Carrot, and Orange Soup
Ingredients:
cooking oil spray
1/4 c thinly sliced yellow onion
1/2 rib celery (1/2 cup), thinly sliced
1/4 lb carrots, very thinly sliced
1 1/2 C low salt vegetable broth
3/4 t finely grated ginger
1/4 C orange juice
1/4 t salt
1 t extra-virgin olive oil
Directions:
Heat a large saucepan or Dutch oven, coated with cooking oil spray, over medium heat.
Add onion and celery. Cook 5 minutes, stirring occasionally.
Add carrots; continue to cook for 5 minutes.
Add broth and ginger. Bring to a boil.
Add orange juice and salt, reduce heat. Cover and simmer until vegetables are very tender (about 20 minutes.)
Transfer mixture (in batches if necessary) to a blender or food processor. Blend until smooth.
Ladle into bowls. Reheat if necessary. Drizzle oil over soup. Serve.
2 servings
Nutritional information per serving
Calories: 83
Fat:2.5 grams
Cholesterol: .8 milligrams
Fiber: 3.5 grams
Carbohydrates: 14.9 grams
Protein: 5.2 grams
Sodium: 568 milligrams
Potassium: 573 milligrams
From You: An Owner's Manual
cooking oil spray
1/4 c thinly sliced yellow onion
1/2 rib celery (1/2 cup), thinly sliced
1/4 lb carrots, very thinly sliced
1 1/2 C low salt vegetable broth
3/4 t finely grated ginger
1/4 C orange juice
1/4 t salt
1 t extra-virgin olive oil
Directions:
Heat a large saucepan or Dutch oven, coated with cooking oil spray, over medium heat.
Add onion and celery. Cook 5 minutes, stirring occasionally.
Add carrots; continue to cook for 5 minutes.
Add broth and ginger. Bring to a boil.
Add orange juice and salt, reduce heat. Cover and simmer until vegetables are very tender (about 20 minutes.)
Transfer mixture (in batches if necessary) to a blender or food processor. Blend until smooth.
Ladle into bowls. Reheat if necessary. Drizzle oil over soup. Serve.
2 servings
Nutritional information per serving
Calories: 83
Fat:2.5 grams
Cholesterol: .8 milligrams
Fiber: 3.5 grams
Carbohydrates: 14.9 grams
Protein: 5.2 grams
Sodium: 568 milligrams
Potassium: 573 milligrams
From You: An Owner's Manual
Thursday, December 21, 2006
Lunch Recipe: Edamame with Asian Salad
Serves 2
Ingredients:
1 C frozen shelled edamame
1 C chopped lettuce
1 C shredded cabbage
1 T sesame seeds
1 large carrot, shredded
2 scallions, chopped
Dressing:
1/2 C rice vinegar
1/4 t sesame oil
1 t ponzu sauce
1 T canola oil
1 t grated fresh ginger
1/2 t sugar
Directions:
Boil edamame until tender and salt to taste.
Toss edamame with chopped lettuce, cabbage, scallions.
Combine salad dressing ingredients together in bowl and mix well.
Add dressing to greens and toss.
Sprinkle salad with sesame seeds.
Serve.
Nutritional information per serving.
Calories: 275
Fat: 16.7 grams
Cholesterol:0
Fiber: 7.3 grams
Carbohydrates: 22.7
Protein: 14 grams
sodium: 24 milligrams
Potassium: 807 milligrams
Ingredients:
1 C frozen shelled edamame
1 C chopped lettuce
1 C shredded cabbage
1 T sesame seeds
1 large carrot, shredded
2 scallions, chopped
Dressing:
1/2 C rice vinegar
1/4 t sesame oil
1 t ponzu sauce
1 T canola oil
1 t grated fresh ginger
1/2 t sugar
Directions:
Boil edamame until tender and salt to taste.
Toss edamame with chopped lettuce, cabbage, scallions.
Combine salad dressing ingredients together in bowl and mix well.
Add dressing to greens and toss.
Sprinkle salad with sesame seeds.
Serve.
Nutritional information per serving.
Calories: 275
Fat: 16.7 grams
Cholesterol:0
Fiber: 7.3 grams
Carbohydrates: 22.7
Protein: 14 grams
sodium: 24 milligrams
Potassium: 807 milligrams
Breakfast recipe: Shiitake Mushroom & Asparagus Frittata with Smoked Salmon
Ingredients:
Cooking oil spray or olive oil in a mister
3 oz shiitake mushrooms, stems discarded, caps washed and sliced
3 oz asparagus spears, trimmed and cut into 1 in. pieces
2 large egg whites
1/2 large egg
1 1/2 tablespoons fat-free soy milk or skim cow's milk
1/8 teaspoon salt
1 tablespoon plus 1 teaspoon chopped fresh dill
1/8 teaspoon freshly ground black pepper or white pepper
2 oz smoked salmon, coarsely chopped
1 tablespoon reduced-fat sour cream
Heat an ovenproof, slope-sided skillet coated with cooking oil spray over medium heat.
Add mushrooms and asparagus and cook 5 minutes, stirring occasionally.
Preheat broiler.
In a medium bowl, beat together egg whites, egg, milk, 1 tablespoon dill, salt and pepper.
Stir in smoked salmon.
Pour mixture into skillet over vegetables and mix well.
Cook without stirring until eggs are set on the bottom (about 4 minutes. Center will be wet)
Transfer to broiler and broil 2-5 inches from heat for 1-2 minutes until eggs are just barely set.
Cut into wedges, sprinkle with remaining dill, and serve with sour cream.
2 Servings.
Nutritional Information per Serving
Calories: 108
Fat:3.9 grams
Cholesterol: 63 milligrams
Fiber:1.3 grams
Carbohydrates: 5 grams
Protein: 13.7 grams
Sodium: 805 milligrams
Potassium: 439 milligrams
Cooking oil spray or olive oil in a mister
3 oz shiitake mushrooms, stems discarded, caps washed and sliced
3 oz asparagus spears, trimmed and cut into 1 in. pieces
2 large egg whites
1/2 large egg
1 1/2 tablespoons fat-free soy milk or skim cow's milk
1/8 teaspoon salt
1 tablespoon plus 1 teaspoon chopped fresh dill
1/8 teaspoon freshly ground black pepper or white pepper
2 oz smoked salmon, coarsely chopped
1 tablespoon reduced-fat sour cream
Heat an ovenproof, slope-sided skillet coated with cooking oil spray over medium heat.
Add mushrooms and asparagus and cook 5 minutes, stirring occasionally.
Preheat broiler.
In a medium bowl, beat together egg whites, egg, milk, 1 tablespoon dill, salt and pepper.
Stir in smoked salmon.
Pour mixture into skillet over vegetables and mix well.
Cook without stirring until eggs are set on the bottom (about 4 minutes. Center will be wet)
Transfer to broiler and broil 2-5 inches from heat for 1-2 minutes until eggs are just barely set.
Cut into wedges, sprinkle with remaining dill, and serve with sour cream.
2 Servings.
Nutritional Information per Serving
Calories: 108
Fat:3.9 grams
Cholesterol: 63 milligrams
Fiber:1.3 grams
Carbohydrates: 5 grams
Protein: 13.7 grams
Sodium: 805 milligrams
Potassium: 439 milligrams
My Philosophy: Not a New Year's Resolution, a New Life Resolution/Revolution
Part 1
Because I am slim and fit, a lot of my clients and friends ask me if I diet. I don't believe the word "diet" should be a verb (as in, "Are you dieting?"). I'm a strong believer that one's diet should be a way of life. I don't believe in good foods or bad foods (chocolate cake=bad, rice cake= good). It should be noted that I do not consider highly processed foods, most fast foods, and foods containing certain artificial ingredients (hydrogenated oils, artificial sweeteners, &c.) real food that is fit for consumption. Few things in life are black and white, so why should we expect what we eat to be so simple and binary?
My philosophy is that we should listen to what our bodies are telling us. If we are gaining weight, are becoming hypertensive, if our cholesterol levels are high, if we're always hungry/stuffed, we should take a good, unbiased look at what we eat, when we eat, why we eat, and how we eat, and we should modify those things until we are healthy. What we consume should not negatively affect us, and if it does and we do not change our eating habits, we only have ourselves to blame. We don't have to diet (ie. deprive) we need to adjust our diet (how, how much, and what we eat).
Losing Weight
To effectively lose weight, one needs to adjust their diet as well as their activity level. Doing one without the other probably won't have much of a lasting effect. Think of it as a lifestyle change that will give you a changed body, a healthier body. Our bodies are amazing things. They will do only what we ask of them. If you want the strong, lean body of an active, healthy person, you are going to have to embark on the process of becoming a strong, active, healthy person. You won't get a strong, lean body by watching 20 hours of tv a week and substituting rice cakes for potato chips. If you're willing to accept that your lifestyle as it is now is not giving you the physique you want and committed to altering your lifestyle and adopting a healthier diet and more physical activity, your body will listen. It may grumble, it may ache and complain, but it will listen.
A good friend of mine is always saying, you are the master of your own destiny. You are the master of your body as well.
Change Your Diet, Change Perspective
It's common for many people to improve the quality of their food, make healthier choices, and still find they are not losing weight. Portion size is very important. It is crucial. American meals, especially the ones served at restaurants, have lost all sense of proportion. Our dinner plates are huge. Our spoons are huge. We need to relearn what a real portion size is and accept that. As long as we believe that a steak should be 24 ounces (as opposed to 4-6 ounces), we are not going to get the bodies we want.
At home, use smaller plates and fill them mostly with brightly colored vegetables. Keep your protein portion about the size of a deck of cards and your starch about 1/2 cup (think of a baseball cut in half). Still hungry? Have some more steamed string beans, some more beets, another helping of broccoli.
When you are actively trying to change your diet, to nurture your palate to accept and enjoy healthier real flavors, and to lose weight, you may want to step away from the desserts for a while. You should probably cut out alcohol, which is high in calories. This does not mean that you will forever forgo these items, but just know that for the time being, you are taking a break and resetting your palate and your body. If you must, savor just a bite of some high quality sweet instead of having a whole dessert or candy bar.
When you achieve your goal weight, remember that you can have anything you want occasionally and in moderation.
Exercise
The healthiest way to lose weight is to adopt a healthy diet and exercise. We should all be getting 45 minutes a day of exercise. At least. Our bodies are designed to be active. Unfortunately, our jobs often require we sit still for long periods of time. This starts a vicious circle of fatigue and inflexibility. This vicious circle continues even when we first start working out. It can last a few weeks, but slowly, surely, your body will wake up and rise to the occasion. It will do what you ask of it; it will get stronger, more flexible, healthier. You will feel stronger, healthier. You'll have more energy. As you come into your body, you'll be amazed at how good it feels to be more active, to be stronger. Your body is meant to be strong and healthy and your hard work and exercise will be rewarded. Your body is a part of you. Don't neglect it.
Math
While I don't believe we should be wed to the scale, there are some important numbers to consider. 3500 is the number of calories in a pound. If over the span of a month, you consume 7000 extra calories, you will gain two pounds of fat. Likewise, if over the span of a week, if you decrease your calorie consumption by 200 calories a day (that's about equal to a slice of cheese and a can of soda) while increasing your energy expenditure (exercise) by about 300 calories every day, you can expect to lose a pound.
What about all those diets you read about that tell you to cut out carbs and you'll lose 10 pounds in a week.... well, most of that is water. It is safe and reasonable for most people to lose between 1-2 lbs a week. Unless you have an excessive amount of weight to lose, dropping more than 1-2 lbs a week usually indicates you are dehydrated (a side effect of ketosis, the state your body goes into when it's deprived of carbohydrates).
Going back to what I wrote earlier about being wed to the scale... you should use how you look, how you feel, how your clothes fit, as better indicators of your progress. Muscle weighs more than fat. How much more? A pound of fat is about the size of a large grapefruit. A pound of muscle is about the size of a small orange or tangerine. So if you are losing fat and gaining muscle, the numbers on the scale might not be moving very much. If the jeans you banished to the back of your closet or some other "thin clothes" are telling you you lost weight but your scale is telling you otherwise, rest assured that you may not have lost "weight" but you certainly lost fat.
Because I am slim and fit, a lot of my clients and friends ask me if I diet. I don't believe the word "diet" should be a verb (as in, "Are you dieting?"). I'm a strong believer that one's diet should be a way of life. I don't believe in good foods or bad foods (chocolate cake=bad, rice cake= good). It should be noted that I do not consider highly processed foods, most fast foods, and foods containing certain artificial ingredients (hydrogenated oils, artificial sweeteners, &c.) real food that is fit for consumption. Few things in life are black and white, so why should we expect what we eat to be so simple and binary?
My philosophy is that we should listen to what our bodies are telling us. If we are gaining weight, are becoming hypertensive, if our cholesterol levels are high, if we're always hungry/stuffed, we should take a good, unbiased look at what we eat, when we eat, why we eat, and how we eat, and we should modify those things until we are healthy. What we consume should not negatively affect us, and if it does and we do not change our eating habits, we only have ourselves to blame. We don't have to diet (ie. deprive) we need to adjust our diet (how, how much, and what we eat).
Losing Weight
To effectively lose weight, one needs to adjust their diet as well as their activity level. Doing one without the other probably won't have much of a lasting effect. Think of it as a lifestyle change that will give you a changed body, a healthier body. Our bodies are amazing things. They will do only what we ask of them. If you want the strong, lean body of an active, healthy person, you are going to have to embark on the process of becoming a strong, active, healthy person. You won't get a strong, lean body by watching 20 hours of tv a week and substituting rice cakes for potato chips. If you're willing to accept that your lifestyle as it is now is not giving you the physique you want and committed to altering your lifestyle and adopting a healthier diet and more physical activity, your body will listen. It may grumble, it may ache and complain, but it will listen.
A good friend of mine is always saying, you are the master of your own destiny. You are the master of your body as well.
Change Your Diet, Change Perspective
It's common for many people to improve the quality of their food, make healthier choices, and still find they are not losing weight. Portion size is very important. It is crucial. American meals, especially the ones served at restaurants, have lost all sense of proportion. Our dinner plates are huge. Our spoons are huge. We need to relearn what a real portion size is and accept that. As long as we believe that a steak should be 24 ounces (as opposed to 4-6 ounces), we are not going to get the bodies we want.
At home, use smaller plates and fill them mostly with brightly colored vegetables. Keep your protein portion about the size of a deck of cards and your starch about 1/2 cup (think of a baseball cut in half). Still hungry? Have some more steamed string beans, some more beets, another helping of broccoli.
When you are actively trying to change your diet, to nurture your palate to accept and enjoy healthier real flavors, and to lose weight, you may want to step away from the desserts for a while. You should probably cut out alcohol, which is high in calories. This does not mean that you will forever forgo these items, but just know that for the time being, you are taking a break and resetting your palate and your body. If you must, savor just a bite of some high quality sweet instead of having a whole dessert or candy bar.
When you achieve your goal weight, remember that you can have anything you want occasionally and in moderation.
Exercise
The healthiest way to lose weight is to adopt a healthy diet and exercise. We should all be getting 45 minutes a day of exercise. At least. Our bodies are designed to be active. Unfortunately, our jobs often require we sit still for long periods of time. This starts a vicious circle of fatigue and inflexibility. This vicious circle continues even when we first start working out. It can last a few weeks, but slowly, surely, your body will wake up and rise to the occasion. It will do what you ask of it; it will get stronger, more flexible, healthier. You will feel stronger, healthier. You'll have more energy. As you come into your body, you'll be amazed at how good it feels to be more active, to be stronger. Your body is meant to be strong and healthy and your hard work and exercise will be rewarded. Your body is a part of you. Don't neglect it.
Math
While I don't believe we should be wed to the scale, there are some important numbers to consider. 3500 is the number of calories in a pound. If over the span of a month, you consume 7000 extra calories, you will gain two pounds of fat. Likewise, if over the span of a week, if you decrease your calorie consumption by 200 calories a day (that's about equal to a slice of cheese and a can of soda) while increasing your energy expenditure (exercise) by about 300 calories every day, you can expect to lose a pound.
What about all those diets you read about that tell you to cut out carbs and you'll lose 10 pounds in a week.... well, most of that is water. It is safe and reasonable for most people to lose between 1-2 lbs a week. Unless you have an excessive amount of weight to lose, dropping more than 1-2 lbs a week usually indicates you are dehydrated (a side effect of ketosis, the state your body goes into when it's deprived of carbohydrates).
Going back to what I wrote earlier about being wed to the scale... you should use how you look, how you feel, how your clothes fit, as better indicators of your progress. Muscle weighs more than fat. How much more? A pound of fat is about the size of a large grapefruit. A pound of muscle is about the size of a small orange or tangerine. So if you are losing fat and gaining muscle, the numbers on the scale might not be moving very much. If the jeans you banished to the back of your closet or some other "thin clothes" are telling you you lost weight but your scale is telling you otherwise, rest assured that you may not have lost "weight" but you certainly lost fat.
Friday, December 15, 2006
Avoiding Gestational Diabetes
Women who exercise regularly before conceiving are less likely to develop diabetes during pregnancy, according to a Harvard study. Brisk walking before pregnancy reduced the risk of gestational diabetes by 24% compared to walking at an easy pace. In contrast, women who watched at least20 hours of TV each week and did not exercise before pregnancy were 2 times as likely as exercisers to develop gestational diabetes. While lifelong physical activity clearly matters, previous studies show that women can also reduce the risk of diabetes by exercising during pregnancy. -Archives of Internal Medicine
Maternal Fitness: Spotlight Obesity
Obesity Damages
Women who are obese during pregnancy have more complications and their babies tend to have more medical problems at birth according to a new report. Excess weight increases the risk of hypertension, gestational diabetes and bloodclots, and babes of obese mothers are more likely to have neural-tube defects and spend more time in the neonatal intensive care unit. To avoid gaining more weight than necessary it is critical to exercise regularly and eat nutritiously. -Wiley Institute for Fit Pregnancy
Women who are obese during pregnancy have more complications and their babies tend to have more medical problems at birth according to a new report. Excess weight increases the risk of hypertension, gestational diabetes and bloodclots, and babes of obese mothers are more likely to have neural-tube defects and spend more time in the neonatal intensive care unit. To avoid gaining more weight than necessary it is critical to exercise regularly and eat nutritiously. -Wiley Institute for Fit Pregnancy
Wednesday, December 13, 2006
Q & A with Lisa Drayer, R.D.
Detox Diets, The Skinny on Juices, Eat More to Lose Weight: A Registered Dietician at Women's Health tackles this month's topics...
Q. Are there any health benefits to "detox" diets that make you fast for the first few days?
No. The kidneys and liver remove toxins from teh body, so there is no biological need for that kind of diet. In fact, prolonged fasting can lead to headaches, fatigue, and low blood sugar. Bur if you're just starting a diet, you might want to try a "modified" detox: Eliminate starchy carbs, refined sugars, and alcohol for 3 days to lose weight and boost your motivation.
Q. I love making my own juice. Is this a weight-conscious way to get my five a day?
All juice, including homemade, is a concentrated source of sugar and calories, not great if you're trying to lose weight. Whole fruits and vegetables are much better, in part becase they contain fiber that keeps you full longer. Bur juice is packed with vitamins and antioxidants like beta carotene, so if it's the only way you can swallow your fruits and veggies, go for it. Just limit your servings to 4 ounces a day.
Q. I lost 13 lbs by eating 1000 calories a day for three months. For the past three days, I've eaten 500 calories but gained half a pound. Why?
The gain is probably just because you're retaining fluid. The real problem is that your calorie intake is way too llow! eating so little slows down your metabolism, which can cause you to gain weight quickly when you start eating normally again. Eat a minimum of 1200 caloires and get 20 minutes of exercise daily to keep your metabolism up.
Q. Are there any health benefits to "detox" diets that make you fast for the first few days?
No. The kidneys and liver remove toxins from teh body, so there is no biological need for that kind of diet. In fact, prolonged fasting can lead to headaches, fatigue, and low blood sugar. Bur if you're just starting a diet, you might want to try a "modified" detox: Eliminate starchy carbs, refined sugars, and alcohol for 3 days to lose weight and boost your motivation.
Q. I love making my own juice. Is this a weight-conscious way to get my five a day?
All juice, including homemade, is a concentrated source of sugar and calories, not great if you're trying to lose weight. Whole fruits and vegetables are much better, in part becase they contain fiber that keeps you full longer. Bur juice is packed with vitamins and antioxidants like beta carotene, so if it's the only way you can swallow your fruits and veggies, go for it. Just limit your servings to 4 ounces a day.
Q. I lost 13 lbs by eating 1000 calories a day for three months. For the past three days, I've eaten 500 calories but gained half a pound. Why?
The gain is probably just because you're retaining fluid. The real problem is that your calorie intake is way too llow! eating so little slows down your metabolism, which can cause you to gain weight quickly when you start eating normally again. Eat a minimum of 1200 caloires and get 20 minutes of exercise daily to keep your metabolism up.
Walking for your Health
Walking Cure from Women's Health, December 2006
Eating a meal high in saturated fat could do immediate harm to your blood vessels. But if you just polished off a pint of Edy's Chocolate Fudge Chunk, don't panic: A study in the European Journal of Applied Physiology suggests that going for a walk after a high-fat meal may reduce the food's effect on your arteries. Researchers compared the heart health of eight 25-year olds after three scenarios: eating a low-fat breakfast; eating a high-fat breakfast; and eating a high-fat breakfast and then going for a 45-minute walk. While the arteries narrowed in the nonexercisers who ate the fatty meal, the arteries in the exercisers dilated (even more than in the low-fat eaters). So take a walk after a holiday pig-out, but avoid regular binge-and-walk sessions.
Eating a meal high in saturated fat could do immediate harm to your blood vessels. But if you just polished off a pint of Edy's Chocolate Fudge Chunk, don't panic: A study in the European Journal of Applied Physiology suggests that going for a walk after a high-fat meal may reduce the food's effect on your arteries. Researchers compared the heart health of eight 25-year olds after three scenarios: eating a low-fat breakfast; eating a high-fat breakfast; and eating a high-fat breakfast and then going for a 45-minute walk. While the arteries narrowed in the nonexercisers who ate the fatty meal, the arteries in the exercisers dilated (even more than in the low-fat eaters). So take a walk after a holiday pig-out, but avoid regular binge-and-walk sessions.
Work-Related Back Pain
Think a new chair is the best remedy for that ache you get after hunching over your Mac all day? Maybe not: Exercise is a more effective treatment for upper-body office strain than ergonomics, according to a review in the journal The Cochrane Library. Researchers examined 21 studies on a total of 2,110 adults who suffered from chronic arm, neck, or shoulder pain. They found that ergonomical designed workspaces and physiotherapy--which uses methods like massage and heat-were less effective a reducing pain than regular workouts. Cardio and strength training both helped. "Staying as active as possible {is key}'" says study author Arianne Verhagen, Ph.D. Hit the gym three times a week and visit stretchbreak.com to download a program that reminds you to do its 5-minute stretching program every hour.
Improve your Health WITHOUT Drugs
How to Lower your LDL Cholesterol without Drugs
Low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol, is one of the main risk factors for cardiovascular disease. Levels above 130 mg;dl can build up and clog the arteries that lead to your heart and brain.
To get your LDL cunt below 100 (considered ideal), modify your diet. "If you completely changed what you ate overnight, you culd expect to see your LDL cholesteral fall as much as 15 percent in a few weeks," says Mason Freeman, M.D., author of The Harvard Medical School Guide to Lowering Your Cholesterol.
Here are 3 proven tactics:
Cut the Unhealthy Fats: Avoid transfats completely, and limit saturated fat (meat, eggs, and whole-milk dairy products), to less than 7 percent of your total daily calories.
Fit in fiber: Consuming 5-10 grams of soluble fiber (kidney beans, apples, oatmeal all have it) a day has been proven to lower LDL cholesterol about 5 percent.
Go Nuts: Studies Show that getting 20 percent of your daily calories from walnuts-rich in omega-3 fatty acids- may reduce LDL cholesterol by 12 percent. Aim for 2 ounces.
from Shape Magazine, January 2007
Low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol, is one of the main risk factors for cardiovascular disease. Levels above 130 mg;dl can build up and clog the arteries that lead to your heart and brain.
To get your LDL cunt below 100 (considered ideal), modify your diet. "If you completely changed what you ate overnight, you culd expect to see your LDL cholesteral fall as much as 15 percent in a few weeks," says Mason Freeman, M.D., author of The Harvard Medical School Guide to Lowering Your Cholesterol.
Here are 3 proven tactics:
Cut the Unhealthy Fats: Avoid transfats completely, and limit saturated fat (meat, eggs, and whole-milk dairy products), to less than 7 percent of your total daily calories.
Fit in fiber: Consuming 5-10 grams of soluble fiber (kidney beans, apples, oatmeal all have it) a day has been proven to lower LDL cholesterol about 5 percent.
Go Nuts: Studies Show that getting 20 percent of your daily calories from walnuts-rich in omega-3 fatty acids- may reduce LDL cholesterol by 12 percent. Aim for 2 ounces.
from Shape Magazine, January 2007
Recipe of the Week
Turkey Shepherd's Pie with Scallion Mashed Potatoes
Serves 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
4 teaspoons olive oil, divided
1/2 C chopped onion
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic
1 teaspoon dried thyme
1 teaspoon dried oregano
1 lb grown turkey breast
1 teaspoons ground black pepper
1 28-ounce can crushed tomatoes
1/4 C reduced-fat sour cream
3-4 medium Yukon Gold potatoes (about 1 lb), peeled and cut into 2 inch pieces
2 tablespoons nonfat milk
2 scallions (green and white parts) chopped
Preheat oven to 400 degrees.
Heat 2 t of oil in a large skillet or saucepan over medium-high heat.
Add onion, celery, carrots, and garlic and saute 3 minutes until tender. Remove vegetables from pan and set aside.
Heat remaining 2 t oil in the same skillet over medium heat. Add turkey and saute 3-5 minutes, until browned, breaking up the meat as it cooks.
Add thyme, oregano, and pepper and stir to coat turkey with herbs.
Return sauteed vegetables to skillet. Add tomatoes and bring to a simmer.
Reduce heat to medium-low and simmer 5 minutes, until liquid reduces and sauce thickens.
Meanwhile, place potatoes in a medium saucepan and pour over enough water to cover. Set pan over high heat and bring to a boil.
Boil 8 minutes or until potatoes are fork tender.
Drain and return potatoes to pan. Mash potatoes with the sour cream and milk. Season to taste with black pepper. Fold in Scallions. (Potatoes should be slightly thin and easy to spread over turkey mixture; if they're not, add more milk)
Transfer turkey mixture into a deep-dish 9 inch pie plate or shallow casserole dish. Spoon mashed potatoes over top and, using the back of a spoon, make an even layer.
Place pie plate on a baking sheet ( in case of spillovers) and bake 12-15 minutes, until top is golden brown and filling is bubbly.
Nutritional Information
Serving Size 1 1/2 C
Calories: 370
Fat: 8g
Carbs: 47g
Protein: 33g
Iron: 6mg
Sodium: 426mg
Serves 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
4 teaspoons olive oil, divided
1/2 C chopped onion
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic
1 teaspoon dried thyme
1 teaspoon dried oregano
1 lb grown turkey breast
1 teaspoons ground black pepper
1 28-ounce can crushed tomatoes
1/4 C reduced-fat sour cream
3-4 medium Yukon Gold potatoes (about 1 lb), peeled and cut into 2 inch pieces
2 tablespoons nonfat milk
2 scallions (green and white parts) chopped
Preheat oven to 400 degrees.
Heat 2 t of oil in a large skillet or saucepan over medium-high heat.
Add onion, celery, carrots, and garlic and saute 3 minutes until tender. Remove vegetables from pan and set aside.
Heat remaining 2 t oil in the same skillet over medium heat. Add turkey and saute 3-5 minutes, until browned, breaking up the meat as it cooks.
Add thyme, oregano, and pepper and stir to coat turkey with herbs.
Return sauteed vegetables to skillet. Add tomatoes and bring to a simmer.
Reduce heat to medium-low and simmer 5 minutes, until liquid reduces and sauce thickens.
Meanwhile, place potatoes in a medium saucepan and pour over enough water to cover. Set pan over high heat and bring to a boil.
Boil 8 minutes or until potatoes are fork tender.
Drain and return potatoes to pan. Mash potatoes with the sour cream and milk. Season to taste with black pepper. Fold in Scallions. (Potatoes should be slightly thin and easy to spread over turkey mixture; if they're not, add more milk)
Transfer turkey mixture into a deep-dish 9 inch pie plate or shallow casserole dish. Spoon mashed potatoes over top and, using the back of a spoon, make an even layer.
Place pie plate on a baking sheet ( in case of spillovers) and bake 12-15 minutes, until top is golden brown and filling is bubbly.
Nutritional Information
Serving Size 1 1/2 C
Calories: 370
Fat: 8g
Carbs: 47g
Protein: 33g
Iron: 6mg
Sodium: 426mg
Food Spotlight
Broccoli...
..along with kale and other dark leafy greens, is high in vitamin K, a nutrient that half of us don't get enough of. A new study found that those who ate more than 240 micrograms a day (the amount in just over a cup of broccoli) were 28% less likely to die from heart disease. One explanation? Vitamin K may help keep arteries clear of life-threatening blockages.
..along with kale and other dark leafy greens, is high in vitamin K, a nutrient that half of us don't get enough of. A new study found that those who ate more than 240 micrograms a day (the amount in just over a cup of broccoli) were 28% less likely to die from heart disease. One explanation? Vitamin K may help keep arteries clear of life-threatening blockages.
Magic Number: 2.2
2.2 lbs, or 1 kg
If you're overweight, 2.2 is the number of pounds you need to lose to reduce your risk of diabetes by 16 percent says a new study published in Diabetes Care. You can easily lose that amount in a month if every day you burn an extra 100 calories by exercising and trim 150 calories from your diet (about equal to one regular soda). Even better, the effect of the weight loss is cumulative. Drop 4.4 pounds to cut your risk by 32 percent; shed 6.8 to lower your odds by 48 percent.
If you're overweight, 2.2 is the number of pounds you need to lose to reduce your risk of diabetes by 16 percent says a new study published in Diabetes Care. You can easily lose that amount in a month if every day you burn an extra 100 calories by exercising and trim 150 calories from your diet (about equal to one regular soda). Even better, the effect of the weight loss is cumulative. Drop 4.4 pounds to cut your risk by 32 percent; shed 6.8 to lower your odds by 48 percent.
Quick Chicken Recipe
Chicken with Basil-Mustard Sauce
Serves 4
Prep Time: 7 Minutes
Cook Time: 13 Minutes
Ingredients
2 Tablespoons flour
1/4 Teaspoon salt
1/4 Teaspoon freshly ground pepper
4 skinless boneless chicken breasts (1/4 lb each)
1- 1 1/4 Cup reduced-sodium chicken broth
1/4 Cup white wine
1 Tablespooon Dijon mustard
2 Tablespoons olive oil
2 Tablespoons chopped shallots
2 Tablespoons chopped basil
Stir together flour, salt, and pepper in a shallow bowl. Lightly dredge chicken breasts in flour mixture; reserve remaining flour.
In a bowl, combine 1 cup broth, wine, mustard. Set aside.
Heat 1 Tablespoon oil in a large skillet over medium high heat until hot but not smoking. Add chicken breasts and saute chicken until light golden, about 2 minutes per side. Transfer chicken to plate.
Put remaining tablespoon of oil into skillet. Add shallots and cook over medium heat, until beginning to brown, about 30 seconds.
Pour in wine mixture and bring to a boil over high heat.
Return chicken to skillet with any juices that have accumulated on plate.
Reduce heat to medium, cover and cook 2 minutes per side or until chicken is just done.
If sauce is too thick, whisk in remaining 1/4 cup broth. Add in basil. Mix. Serve.
Nutritional Information:
Serving Size 1 portion chicken 1/4 lb, 1/4 cup sauce
Calories:223
Fat: 8g
Carbohydrates: 5g
Protein: 28g
Fiber: <1g
Calcium: 24mg
Iron: 1mg
Sodium: 442mg
Serves 4
Prep Time: 7 Minutes
Cook Time: 13 Minutes
Ingredients
2 Tablespoons flour
1/4 Teaspoon salt
1/4 Teaspoon freshly ground pepper
4 skinless boneless chicken breasts (1/4 lb each)
1- 1 1/4 Cup reduced-sodium chicken broth
1/4 Cup white wine
1 Tablespooon Dijon mustard
2 Tablespoons olive oil
2 Tablespoons chopped shallots
2 Tablespoons chopped basil
Stir together flour, salt, and pepper in a shallow bowl. Lightly dredge chicken breasts in flour mixture; reserve remaining flour.
In a bowl, combine 1 cup broth, wine, mustard. Set aside.
Heat 1 Tablespoon oil in a large skillet over medium high heat until hot but not smoking. Add chicken breasts and saute chicken until light golden, about 2 minutes per side. Transfer chicken to plate.
Put remaining tablespoon of oil into skillet. Add shallots and cook over medium heat, until beginning to brown, about 30 seconds.
Pour in wine mixture and bring to a boil over high heat.
Return chicken to skillet with any juices that have accumulated on plate.
Reduce heat to medium, cover and cook 2 minutes per side or until chicken is just done.
If sauce is too thick, whisk in remaining 1/4 cup broth. Add in basil. Mix. Serve.
Nutritional Information:
Serving Size 1 portion chicken 1/4 lb, 1/4 cup sauce
Calories:223
Fat: 8g
Carbohydrates: 5g
Protein: 28g
Fiber: <1g
Calcium: 24mg
Iron: 1mg
Sodium: 442mg
3 New Reasons to Breast-feed
1. You'll help raise a happier kid. Breast-fed infants are half as likely to experience anxiety throughout childhood, according to a study published in the Archives of Disease in Childhood. Mom-baby bonding strengthens babies' stress response, making them more resilient, says study author Scott Montgomery, Ph.D. a Swedish epidemiologist.
2. You'll slash your risk of diabetes. Every year a woman breast-feeds makes her 15 percent less prone to develop type 2 diabetes, according to Brigham and Women's Hospital in Boston. "We think that breast-feeding burns fat stored during pregnancy, so nursing moms lose slightly more weight." says researcher Alison Stuebe, M.D. "This regulates the hormone insulin, preventing diabetes over time."
3. You'll protect your infant from allergies. Exclusively nursing for six months reduces your child's exposure to solid foods. Before that age, her still-developing immune system may not tolerate foods and may produce antibodies that can trigger an allergic reaction, explains Amal Assa'ad, M.D., medical director of the Food Allergy Clinic at Cincinnati Children's Hospital Medical Center.
from Shape Magazine, January 2007
2. You'll slash your risk of diabetes. Every year a woman breast-feeds makes her 15 percent less prone to develop type 2 diabetes, according to Brigham and Women's Hospital in Boston. "We think that breast-feeding burns fat stored during pregnancy, so nursing moms lose slightly more weight." says researcher Alison Stuebe, M.D. "This regulates the hormone insulin, preventing diabetes over time."
3. You'll protect your infant from allergies. Exclusively nursing for six months reduces your child's exposure to solid foods. Before that age, her still-developing immune system may not tolerate foods and may produce antibodies that can trigger an allergic reaction, explains Amal Assa'ad, M.D., medical director of the Food Allergy Clinic at Cincinnati Children's Hospital Medical Center.
from Shape Magazine, January 2007
How Low Can You Go?
As you read this, you are burning calories. You're burning calories when you sleep. Yes, we expend calories simply by breathing, by being. Before you get too excited and run for that pint of Haagen Dazs, you should understand that the number of calories needed to sustain yourself is quite minimal and this number decreases as you age. When dieting, keep your basal metabolic rate in mind. Your caloric intake while dieting should not be drastically lower than what your body requires for maintenance. As many people who have tried crash diets have learned, if you deprive yourself of calories (and often nutrients) for an extended period of time, you can slow down your metabolism which will cause you to gain back weight quickly when you adopt healthier eating habits. The bottom line is drastically restricting your caloric intake alone can cause you to lose some weight, but lasting, long term weight loss is the result of healthy lifestyle changes: a balanced diet with controlled portions and daily exercise.
Calculate your Basal Metabolic Rate here.
Calculate your Basal Metabolic Rate here.
Thursday, December 7, 2006
Almost Sinful Butternut Squash
Here's one of my tried and true recipes that I enjoy frequently in the colder months. As a side dish the serving size is 1/2 cup, but it's so good and so low calorie that it's safe to load your plate up! I often eat a larger serving as a main course.
Butternut Squash with Poached Apples
Ingredients
1 Butternut Squash, medium
1 Apple
2 teaspoons maple syrup
salt to taste
pinch of fresh nutmeg
dash of cinnamon
cinnamon stick
a couple of allspice berries (optional)
salt to taste
Wash squash and apple. Cut squash in half and clean. Place squash, cut side down, in large pyrex baking dish and add 1/2 inch water, cinnamon stick and optional allspice. Cover with foil and bake in oven for 20-30 minutes. Cut apple in half and remove the core and seeds. Add apple, cut side down, to pan. Recover with foil and bake for an additional 20-40 minutes. Squash is done when it is soft and a fork can be easily inserted. Scoop cooked squash from skin and put in a bowl. Remove cooked apple from apple skin and add to bowl. Add maple syrup, pinch of nutmeg, dash of cinnamon and mix with a fork. Salt to taste.
Serves 8-10 as side dish
Serving size: 1/2 cup.
Calories per serving: 55 kcal
Fat per serving: .5 grams
Butternut Squash with Poached Apples
Ingredients
1 Butternut Squash, medium
1 Apple
2 teaspoons maple syrup
salt to taste
pinch of fresh nutmeg
dash of cinnamon
cinnamon stick
a couple of allspice berries (optional)
salt to taste
Wash squash and apple. Cut squash in half and clean. Place squash, cut side down, in large pyrex baking dish and add 1/2 inch water, cinnamon stick and optional allspice. Cover with foil and bake in oven for 20-30 minutes. Cut apple in half and remove the core and seeds. Add apple, cut side down, to pan. Recover with foil and bake for an additional 20-40 minutes. Squash is done when it is soft and a fork can be easily inserted. Scoop cooked squash from skin and put in a bowl. Remove cooked apple from apple skin and add to bowl. Add maple syrup, pinch of nutmeg, dash of cinnamon and mix with a fork. Salt to taste.
Serves 8-10 as side dish
Serving size: 1/2 cup.
Calories per serving: 55 kcal
Fat per serving: .5 grams
Tuesday, December 5, 2006
Fact Vs. Fiction: Spice Up Your Food, Lose Weight
Really? The Claim: Spicy Foods Increase Metabolism
By ANAHAD O’CONNOR www.nytimes.com
Published: November 28, 2006
THE FACTS This being the season of dreary, mucky, frigid weather, there is good reason to indulge in foods that carry some extra kick. But is it true, as has long been held, that spicy foods not only heat you up but also speed up the metabolism?
Over the years, various studies have examined the claim and suggested that certain spices can in fact increase metabolic rate by raising body temperature, though to what extent and for how long is unclear. Capsaicin, the compound that gives red chili pepper its powerful kick, creates the largest bump in heat generation, which helps burn more calories immediately after a meal. Black pepper and ginger have similar effects.
Generally, studies have shown that on average a meal containing a spicy dish, like a bowl of chili, can temporarily increase metabolism by about 8 percent over a person’s normal rate, an amount considered fairly negligible. But besides a slight uptick in metabolism, spicy foods may also increase feelings of satiety.
One study by Canadian researchers this year looked at a group of adult men and found that those who were served hot sauce with appetizers before a meal went on to consume on average about 200 fewer calories at lunch and in later meals than their peers who did not have anything with capsaicin. The researchers suggested that capsaicin may work as an appetite suppressant. But take heed: spicy foods can also worsen symptoms of ulcers and heartburn.
THE BOTTOM LINE Research suggests that spicy foods can increase metabolism, though only to a minor extent.
By ANAHAD O’CONNOR www.nytimes.com
Published: November 28, 2006
THE FACTS This being the season of dreary, mucky, frigid weather, there is good reason to indulge in foods that carry some extra kick. But is it true, as has long been held, that spicy foods not only heat you up but also speed up the metabolism?
Over the years, various studies have examined the claim and suggested that certain spices can in fact increase metabolic rate by raising body temperature, though to what extent and for how long is unclear. Capsaicin, the compound that gives red chili pepper its powerful kick, creates the largest bump in heat generation, which helps burn more calories immediately after a meal. Black pepper and ginger have similar effects.
Generally, studies have shown that on average a meal containing a spicy dish, like a bowl of chili, can temporarily increase metabolism by about 8 percent over a person’s normal rate, an amount considered fairly negligible. But besides a slight uptick in metabolism, spicy foods may also increase feelings of satiety.
One study by Canadian researchers this year looked at a group of adult men and found that those who were served hot sauce with appetizers before a meal went on to consume on average about 200 fewer calories at lunch and in later meals than their peers who did not have anything with capsaicin. The researchers suggested that capsaicin may work as an appetite suppressant. But take heed: spicy foods can also worsen symptoms of ulcers and heartburn.
THE BOTTOM LINE Research suggests that spicy foods can increase metabolism, though only to a minor extent.
"Healthy" Calories
Virtuous Calories Are Still Calories
By DAN MITCHELL for the NYTimes online
Published: November 25, 2006
PEPSICO this week announced that it plans to acquire the Naked Juice Company as part of its effort to “expand into natural, healthy, good-for-you products” that “address growing consumer health and wellness needs.” (pepsico.com)
Many news accounts followed PepsiCo’s line. Reuters described PepsiCo as helping “health-conscious consumers cut down on sugary soft drinks and traditional snack chips” (reuters.com).
Public radio’s Marketplace program, citing Coca-Cola’s 2001 acquisition of a Naked Juice rival, Odwalla, declared that “the cola wars have taken a healthier turn” (marketplace.org).
But have they? Given an equal number of calories, fruit juices and smoothies — and particularly the “super premium” ones made by Naked Juice and Odwalla — are certainly healthier than sugary, nutrient-free soft drinks.
But calories aren’t always equal. The amount of sugar in a bottle of fruit juice or a smoothie may far surpass the amount of factory-made sweeteners found in a bottle of cola. While a 16-ounce bottle of regular Pepsi contains about 200 calories, a 16-ounce bottle of Naked Juice’s Chocolate Karma Protein Smoothie contains 380 calories, according to calorie-count.com.
Most of Naked Juice’s products have fewer calories than that — often amounts comparable to those found in nondiet soft drinks.
But childhood obesity — not a lack of vitamins — is the primary reason cited for ridding schools of soft drinks. Replacing them with sugar-laden juices might be more of a marketing move than anything else. A Marketplace reporter, Lisa Napoli, said the juices were “virtuous looking,” because they “make you feel healthy.”
The products may have lots of vitamins, but those amount to “calorie distracters,” wrote the nutrition professor and author Marion Nestle in her recent book “What to Eat” (foodpolitics.com). The nutrition claims may be valid, she wrote, but they “make you forget that juice has calories and is best consumed in limited amounts.”
By DAN MITCHELL for the NYTimes online
Published: November 25, 2006
PEPSICO this week announced that it plans to acquire the Naked Juice Company as part of its effort to “expand into natural, healthy, good-for-you products” that “address growing consumer health and wellness needs.” (pepsico.com)
Many news accounts followed PepsiCo’s line. Reuters described PepsiCo as helping “health-conscious consumers cut down on sugary soft drinks and traditional snack chips” (reuters.com).
Public radio’s Marketplace program, citing Coca-Cola’s 2001 acquisition of a Naked Juice rival, Odwalla, declared that “the cola wars have taken a healthier turn” (marketplace.org).
But have they? Given an equal number of calories, fruit juices and smoothies — and particularly the “super premium” ones made by Naked Juice and Odwalla — are certainly healthier than sugary, nutrient-free soft drinks.
But calories aren’t always equal. The amount of sugar in a bottle of fruit juice or a smoothie may far surpass the amount of factory-made sweeteners found in a bottle of cola. While a 16-ounce bottle of regular Pepsi contains about 200 calories, a 16-ounce bottle of Naked Juice’s Chocolate Karma Protein Smoothie contains 380 calories, according to calorie-count.com.
Most of Naked Juice’s products have fewer calories than that — often amounts comparable to those found in nondiet soft drinks.
But childhood obesity — not a lack of vitamins — is the primary reason cited for ridding schools of soft drinks. Replacing them with sugar-laden juices might be more of a marketing move than anything else. A Marketplace reporter, Lisa Napoli, said the juices were “virtuous looking,” because they “make you feel healthy.”
The products may have lots of vitamins, but those amount to “calorie distracters,” wrote the nutrition professor and author Marion Nestle in her recent book “What to Eat” (foodpolitics.com). The nutrition claims may be valid, she wrote, but they “make you forget that juice has calories and is best consumed in limited amounts.”
NYC Bans Trans Fat!
Many of you are familiar with my opinion that trans fats (hydrogenated and partially hydrogenated oils) should not be consumed at all. I think the only reason hydrogenated oil --a very inexpensive alternative to natural fats and oils--is still legal is because of the enormous lobbying budget of the corporations that use this product . Finally, this issue is getting the public and political attention and action it deserves.
Hydrogenated oil is commonly found in baked goods and fried foods.
NEW YORK (AP) -- The Board of Health voted Tuesday to make New York the nation's first city to ban artery-clogging artificial trans fats at restaurants -- from the corner pizzeria to high-end bakeries.
The board, which passed the ban unanimously, did give restaurants a slight break by relaxing what had been considered a tight deadline for compliance. Restaurants will be barred from using most frying oils containing artificial trans fats by July and will have to eliminate the artificial trans fats from all of their foods by July 2008.
But restaurant industry representatives called the ban burdensome and unnecessary.
"We don't think that a municipal health agency has any business banning a product the Food and Drug Administration has already approved," said Dan Fleshler, a spokesman for the National Restaurant Association.
The ban contains some exceptions; for instance, it would allow restaurants to serve foods that come in the manufacturer's original packaging.
Why trans fats are bad
Trans fats are believed to be harmful because they contribute to heart disease by raising bad cholesterol and lowering good cholesterol at the same time. Some experts say that makes trans fats worse than saturated fat.
The panel also passed another measure that has made restaurants unhappy: Some that choose to inform customers about calorie content will have to list the information right on the menu. The rule would generally apply to fast-food restaurants and other major chains.
Sheila Weiss, director of nutritional policy for the Restaurant Association, said the rule would be a disincentive for restaurants to provide any nutritional information.
Trans fats are formed when liquid oils are made into solid fats by adding hydrogen in a process called hydrogenation. A common example of this is partially hydrogenated vegetable oil, which is used for frying and baking and turns up in processed foods like cookies, pizza dough and crackers. Trans fats, which are favored because of their long shelf life, are also found in pre-made blends like pancake and hot chocolate mix.
The FDA estimates the average American eats 4.7 pounds of trans fats each year.
Mayor Michael Bloomberg, who banned smoking in bars and restaurants during his first term, has dismissed cries that New York is crossing a line by trying to legislate diets.
"Nobody wants to take away your french fries and hamburgers -- I love those things, too," he said recently. "But if you can make them with something that is less damaging to your health, we should do that."
Some use already halted
Many food makers have stopped using trans fats on their own after the FDA began requiring companies to list trans fat content on labels.
McDonald's Corp. has been experimenting with more than a dozen healthier oil blends but has not committed to a full switch. At an investor conference last month, CEO Jim Skinner said the company is making "very good progress," at developing an alternative, and vowed to be ready for a New York City ban.
Wendy's International Inc. introduced a zero-trans fat oil in August and Yum Brands Inc.'s KFC and Taco Bell said they also will cut the trans fats from their kitchens.
Chicago is also considering its own trans fat law, which wouldn't ban the fats outright but would severely restrict the amount that kitchens can use. The measure would apply only to large restaurants, defined as those that make more than $20 million in sales per year.
New York's move to ban trans fats has mostly been applauded by health and medical groups, although the American Heart Association warns that if restaurants aren't given ample time to make the switch, they could end up reverting to ingredients high in saturated fat, such as palm oil.
The board, which passed the ban unanimously, did give restaurants a slight break by relaxing what had been considered a tight deadline for compliance. Restaurants will be barred from using most frying oils containing artificial trans fats by July and will have to eliminate the artificial trans fats from all of their foods by July 2008.
But restaurant industry representatives called the ban burdensome and unnecessary.
"We don't think that a municipal health agency has any business banning a product the Food and Drug Administration has already approved," said Dan Fleshler, a spokesman for the National Restaurant Association.
The ban contains some exceptions; for instance, it would allow restaurants to serve foods that come in the manufacturer's original packaging.
Why trans fats are bad
Trans fats are believed to be harmful because they contribute to heart disease by raising bad cholesterol and lowering good cholesterol at the same time. Some experts say that makes trans fats worse than saturated fat.
The panel also passed another measure that has made restaurants unhappy: Some that choose to inform customers about calorie content will have to list the information right on the menu. The rule would generally apply to fast-food restaurants and other major chains.
Sheila Weiss, director of nutritional policy for the Restaurant Association, said the rule would be a disincentive for restaurants to provide any nutritional information.
Trans fats are formed when liquid oils are made into solid fats by adding hydrogen in a process called hydrogenation. A common example of this is partially hydrogenated vegetable oil, which is used for frying and baking and turns up in processed foods like cookies, pizza dough and crackers. Trans fats, which are favored because of their long shelf life, are also found in pre-made blends like pancake and hot chocolate mix.
The FDA estimates the average American eats 4.7 pounds of trans fats each year.
Mayor Michael Bloomberg, who banned smoking in bars and restaurants during his first term, has dismissed cries that New York is crossing a line by trying to legislate diets.
"Nobody wants to take away your french fries and hamburgers -- I love those things, too," he said recently. "But if you can make them with something that is less damaging to your health, we should do that."
Some use already halted
Many food makers have stopped using trans fats on their own after the FDA began requiring companies to list trans fat content on labels.
McDonald's Corp. has been experimenting with more than a dozen healthier oil blends but has not committed to a full switch. At an investor conference last month, CEO Jim Skinner said the company is making "very good progress," at developing an alternative, and vowed to be ready for a New York City ban.
Wendy's International Inc. introduced a zero-trans fat oil in August and Yum Brands Inc.'s KFC and Taco Bell said they also will cut the trans fats from their kitchens.
Chicago is also considering its own trans fat law, which wouldn't ban the fats outright but would severely restrict the amount that kitchens can use. The measure would apply only to large restaurants, defined as those that make more than $20 million in sales per year.
New York's move to ban trans fats has mostly been applauded by health and medical groups, although the American Heart Association warns that if restaurants aren't given ample time to make the switch, they could end up reverting to ingredients high in saturated fat, such as palm oil.
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