Does Healthy Fat Equal Healthy Food?

Nothing relating to food regulation surprises me anymore. The latest in a series of decisions by the FDA will most certainly provide a mixed signal to consumers about "healthy" eating. Frito-Lay (a unit of PepsiCo) will now be able to claim that their products with unsaturated fat can curb the risk of heart disease. That's certainly a true statement, and unsaturated fat (replacing trans fats and saturated fats in foods) is a big plus when it comes to choosing a healthy fat.

But I have some major concerns with this recent ruling, which covers products ranging from salad dressings, to crackers, to vegetable oils. Any food containing 80% or more unsaturated fat as part of the total product's fat content can carry the label "replacing saturated fat with similar amounts of unsaturated fats may reduce the risk of heart disease. To achieve this benefit, total daily calories should not increase".

While I appreciate the clarification at the end - calories count - I am concerned that as consumers, we will continue to focus on the idea that heart healthy fat counts as a healthy food, and that portion control is not an integral part of that equation. For so many people, it's good enough that a healtheir choice was made. A typical response I often hear is "I've made a healthy choice, isn't that good enough?". In the perfect world, that would be true. But calories count, and we cannot confuse the concept of healthy fat as always being a healthy food - our waistlines often feel the consequences.

When a healthy fat (no matter what food it's in) goes hand in hand with portion control, that's what I call a healthy food choice.

What about you? Do you eat more when you see the "heart healthy" label?

Are Food Addictions Real?

When it comes to eating and weight issues, I've been very troubled by the terms so many people use to describe themselves. Self-described "chocoholics", "carbohydrate cravers", "sugar addicts", and even "food addicts" are all looking for answers. Are these food addictions real? What do you think? I'd like to hear your story, and feelings about this controversial topic. Check out some of my thoughts on the concept of "food addictions", and suggestions for managing these trigger foods.

Actually, in a way, we are all food addicts. Eating is not an optional choice, and there is no total abstinence. We MUST eat for survival, so the view of food addictions cannot be thought of in the same way as that of drugs, or alcohol, or nicotine. Think of what happens when we don't eat - growling stomach, headache, dizziness - all symptoms of food deprivation. But when we think of food cravings, it's for a particular kind of food. If we were physically hungry, any food would do!

Pleasure centers in our brains are stimulated by many pleasant activities - this is normal biology. Whether it's food, or being in love, or exercise, or sex, or the getitng some sun, brain neurochemicals (like dopamine and serotonin, among others) are activated. Drugs of abuse, like cocaine also activate these brain chemicals, but in a damaging, destructive way, which creates a physical dependence and withdrawal symptoms when the drug is removed. So, many of our food struggles, which they might seem biological are not related to true hunger and fullness for survival, but, are based on a behavioral dependence, not a physical one, and we must learn to accept that we do have control over these behaviors and can learn to manage them.

There are so many "trigger" foods, which are different for everyone, that promote that uncomfortable sense known as a "loss of control". There are 5 important steps in managing food cravings and maintaining some control.

(1) Identify the problem foods
(2) Determine whether portion control or substitution with another food will be effective to satisfy but not trigger overating
(3) Eliminate specific foods (not whole categories!) that trigger rather than satisfy
(4) Avoid settings (restaurants and at home) that trigger overeating.
(5) Substitute another behavior for the act of eating - learn to knit or chew sugarless gum

Here are three major categories where people struggle the most::

(1) SWEET TOOTH
-sugar only (gummy bears, licorice, soda)
- sugar fat combinations (chocolate, cakes, cookies, ice cream)

(2) FAT TOOTH
- creamy mouth-feel (cheese, mayonnaise, sauces, ice cream)
- crunchy/chewy, salty (chips, french fries, fried chicken, hamburgers, bacon)

(3) STARCHY CARBOHYDRATES
- bread and pasta
- rice, potatoes, cereals

There are no "right" answers for everyone. This is truly a personal choice, and some are the best solutions are found by trial and error. What works for you might not work for someone else. So, be open-minded but realistic in your quest to conquer food cravings. It can be done....you CAN regain control.

Check out a few more suggestions that have worked for my patients, and me (the pistacio nut Queen!). I'd love to hear some of your solutions.

For a SWEET tooth.....
- sugar free gum and mints - try cinnamon or peppermint (strong flavors stimulate your taste buds!)
- sugar free jello and popsicles
- 60 calorie jello pudding pack (chocolate or caramel)
- low-cal (25 cal) hot chocolate

Don't like the low-calorie sweeteners? Try these: single-wrapped peppermint life savers, peppermint tic-tacs, altoids, dum-dum lolly-pops, mini-tootsie roll pops, chocolate-covered altoids

For a FAT Tooth....
- single-serve bag of baked chips
- bag of carrots
- bag of pre-washed salad (eaten right out of the bag)
- 100 cal pack of plain pretzels, chips, or popcorn
- Laughing Cow light cheese wedge
- Mini Bon Bel Light cheese (mini-wax serving)
- Non-fat or low-fat yogurt - look for extra creamy (Yoplait or Dannon)
- Turkey Pepperoni (1 serving)
- Ballpark White Meat Turkey Hotdogs

For the CARB-LOVERS...
-Whole wheat, thin sliced bread - under 50 cal/slice
- 50 calorie whole wheat tortillas (La Tortilla Factory come in several flavors)
-100% Whole Wheat Matzoh (one sheet)
-Mini-pita bread (70 cal)
- 1/2 cup couscous
- 1 cup Special K High Protein
- 1 cup Barbara's Puffins (regular or cinnamon)

These lists could go on and on.....but I hope this gives you a jump-start to keep working on this really tough aspect of healthy eating and weight management.

Can Healthy Eating Prevent Disease?

For the healthy eaters among us, good health is already its own reward. But what about the people I hear from all the time who ask the question: What if I don't eat a healthy diet - so what? I can pop a vitamin or two every day and be just as healthy as those spending so much time, money, and mental energy looking for nutrients from foods. It seems like such a waste of time....but is it? The answer is a resounding NO. A healthy diet can contribute to disease prevention. While we cannot control out biology, we CAN control what we eat - and that has a huge impact on our health.

While food is not medicine and cannot cure disease, long-term dietary changes can definitely support good health. The overall components of healthy eating have been linked to the incidence of high blood pressure, high cholesterol, and diabetes, three of the most common diagnoses in the United States. While we cannot control our biological vulnerabilities to particular diseases, we can contribute significant control over what we eat, to help offset the genetic predisposition to disease (out of our control) to keep our bodies healthy.

The foundation of a healthy diet is easy to outline, but hard to follow every day. That's the part we all need to work on. And, it's not just one food, or food group that "protects" us. Every year, more discoveries are made in science and medicine to help us better understand how long-term dietary changes help fight disease and sustain good health. More and more compounds are found in foods themselves that can be shown to fight disease in test-tube studies, and are associated with reduced health risk in people. This means that we must choose FOODS, and not individual components of a food (or a supplement), to get the best bang for our nutritional buck.

So what is a healthy diet? The same basic components can promote a healthy heart, brain, digestive tract, and skeleton.

Here are 8 fundamental steps to a healthy diet. The effects of food on disease prevention are cumulative, and daily habits are what count, not just an occasional nod to a category. It's hard work, but can be learned. Just do your best - any change is a plus. Pick one or two steps that you can make without too much trouble, and add more, one by one. Many people start just by reading labels to become a more informed consumer.

(1) Choose at least 5 (7-9 is even better) colorful fruits and vegetables.
(2) Aim for at least 20 grams of fiber (fruits, vegetables, whole grains)
(3) Consume no less than 50-60 grams of complete, low-fat protein (animal and/or vegetable sources)
(4) Limit processed foods (both amount and frequency of eating "treat" foods)
(5) Reduce salt intake to 2500 mg or less (skip most canned foods)
(6) Choose heart-healthy fats, and limit then to no more tha 1/3rd of your daily calories
(7) Include 1000 mg of calcium from dairy products or other food sources
(8) Drink enough fluid - around 64 ounces - or to thirst.

OK, you may say, in a perfect world I might be able to do all of that, but real-life intervenes. Now what? So, can I take some supplements? Sure, but focus on only those providing 100% of the recommended daily intake. When it comes to vitamins, more is not usually better, and sometimes quite harmful. And, pills cannot replace the "value added" of compounds like lycopene, flavenols, and other antioxidants found in so many types of produce. It's the same as eating heart-healthy "fatty" fish, which will provide the complete nutrient profile of fish (more value-added), than simply consuming a capsule containing omega-3 fats. It's why these things are called "supplements" - to enhance, not replace essential nutrients.

While healthy foods are a must, at the foundation of healthy eating is aiming for a healthy weight. Notice I said "healthy" weight, not a "dream" weight, or a weight on a chart that might not be right for you. For many people, the best advice is "JUST DON"T GAIN". That is very different from "LOSE WEIGHT". Being weight-stable is hard work, and even if you're not at the "perfect" weight, if you are in good health, just not gaining will help keep you there. Diseases like high blood pressure, high cholesterol (leading to clogged arteries), stroke, heart disease, diabetes, arthritis, and sleep apnea all are closely associated with overweight and obesity. So - eat healthy but monitor amounts to minimize weight excursions of more than 5 pounds. And if you need to lose because you've got one or more of these illnesses, remember that losing only 5-10% of your starting weight can improve disease symptoms. That's only around 10 pounds for those in the weight range of 150-200 pounds.

A word about cancer prevention: some of the best and most established work about diet and cancer comes from cellular studies linking the "cruciferous" vegetable group (containing compounds that kill off cancer cells) with a lower rate of cancer in humans. What does this mean for the rest of us? To me, this means that consumption of broccoli, cauliflower, brussel sprouts and cabbage might help fight off cancer in some people, there is no guarantee that it will prevent cancer from occurring or prevent a relapse. That said, the scientific evidence is strong enough to support a strong recommendation for regular consumption. Not only for cancer-fighting, but as a source of fiber, they're great for digestive health. Naturally full of water to keep you hydrated. Full of vitamins and minerals of the "green" vegetable group, and the list goes on. Just one example of the multiple "hats" different foods have in promoting overall health.

The bottom line with healthy eating and disease prevention: Choose a variety of low-processed foods, rich in fruits and vegetables, some heart healthy fat, lean protein, and fiber-rich grains. The key is balance. Don't eat for specific benefits of one food. Consuming a wide variety of foods that are minimally-processed (and locally grown if possible) you know you'll be promoting good health, as we learn more each year about the health-promoting properties of food as nature intended.

How do YOU follow a healthy diet? What are your personal strategies that motivate you?

Are Liquid Calories Packing on the Pounds?

We all chug a lot of fluids all day long. With the warmer weather coming, we'll all be drinking even more. Great for keeping the body hydrated, but what about for your waistline?

In the old days, we turned to tap water, since there was not a lot of choice. Most of us knew that dairy products could also be a source of liquids, and we all enjoyed a small serving now and then of regular soda.

What's happening now? The choices are endless and label reading is a must. Most beverages now come in gigantic sizes, multiple colors (beware – all clear drinks are not calorie free!), and range from zero calories per serving to several hundred. Plus, some healthy, lower calorie drinks have morphed into calorie-sinkholes due to super-sizing. So, how to choose? Can we guzzle down as much as we want without paying the price of extra pounds?

Have you fallen into the diet sabotage of liquid calories? Let me know if this is a problem for you, and how you manage it.

Our bodies do not sense liquid calories (healthy or treat) very well. (We do much better with solid foods). This means if you’ve consumed several beverages totaling 500 calories in a day, you won’t perceive that you’re consumed many calories, and will eat just as much during the day. Simply put, those calories you drink will typically be added on to what you eat in a day (and not replacing them). So, just 500 extra calories a day from liquids can pack on one extra pound in a week!

Sound scary? It’s not, because the variety of available beverages that are tasty and low in calories can help you stay on track. Plus, you can "just say no" to super-sizing.

A note to you meal-replacement drinkers: We’re not talking about liquid protein shakes used to substitute for a meal. We’re talking about the daily intake of fluids not related to meal consumption.).

Here are 10 basic rules to help you maneuver through the dozens of products, when you're tired of plain water. You can make some smart choices to support good health, and not loosen your belt!

1. Size matters with high calorie-drinks so always order the smallest available (even child-sized!)
2. Avoid super-sizing regular sodas, punch, or juice
3. Skip the free refills
4. Choose low-calorie sodas, juices, and flavored waters
5. Stick with low-fat or no-fat dairy products in coffee, tea, or specialty drinks
6. Avoid sports drinks, unless you're working out for one hour or longer
7. Limit alcohol intake - measure, don't eyeball your serving
8. Minimize sugar and sugary syrups, or use low-calorie products
9. Don't drink your fruit - dilute 100% juice with water or seltzer
10. Add some lemon or lime or a splash of juice to "doll up" tap water
11. Read product labels: clear doesn't always mean calorie-free

Other ideas? I'd love to know them.

• Be careful what you drink

Uh-Oh Olestra

Some strong feelings about fat replacers in yesterday's blog. One person's perfect solution is another's toxic nightmare.

Take Olestra. As a non-digested fat, it has to be eliminated via the digestive tract- and it's not oozing out through your pores! There is no polite way to describe "anal leakage" (the medical literature came up with this term after a lot of thinking, I am sure) which David S. reported. I'm not sure what "just a few" chips are for him, but many people who have tried these chips have problems with diarrhea, with consumption of more than the recommended serving size (about 75 calories or about 10-15 chips). That 75 calories perserving sounds like a small amount, so many people double or triple the serving - the calories still aren't crazy (but maybe your digestive track will be!).

Peggy K. didn't like any of the dozens of David Burke sprays. With the variety of butter-flavored sprays, I suspect that is the taste that people really want. I guess you can't fool your buds for every flavor!

Z-trim had a vote of confidence. A lot of people told me they hadn't heard of it, that's because it is only available on line for now (on the market shelves in a few months)

For the record, I don't have any affiliation wtih any of the companies producing these items...but love 'em or hate 'em, fat replacers are here to stay.