Enjoy Your Halloween Candy!
Is this blog post title for real? A nutritionist saying to enjoy your Halloween candy? Yup. That's right. There's no reason why you can't enjoy a moderate amount of candy without guilt.Whether it's chocolate or gummy bears, with a little pre-planning, you'll be able to enjoy your candy, and still maintain your waistline. That's the topic of my totally fun Halloween segment on the Today Show.
SNICKERS
This is a typical candy bar, mixing sugar and fat as the main ingredients. A King Size bar "weighs in" at 510 calories. While the small print on the back says the bar is "3 servings," almost everyone looks at this as "one candy bar." The regular, full size Snickers bar contains 280 calories; downsize to a Fun Size at 80 calories, or even the Mini-Bites, with 40 calories per piece. It's not about the size of the bar, it's how we enjoy the first bite or two.
TOOTSIE ROLLS
While a chocolate candy, it's one that is high in sugar, but without fat. Still, a large tootsie roll contains 220 calories, and it's easy to downsize to a snack size bar at 50 calories. Even smaller is a 50 calorie mini, 25 calorie midgie, and even a 10 calorie teeny tiny midgie. All tootsie rolls with the same taste - just a matter of scale.
RED LICORICE
This sugar-containing, non fat candy still packs a lot of calories, despite it's lack of fat. A three-foot licorice rope contains 250 calories, but three standard twists provide 90 calories, And, the mini-bites have about 30 calories in 10 pieces.
SUGAR FREE OPTIONS?
Another mportant point: Sugar free candy doesn't mean calorie free candy! Many diabetics consume sugar free chocolate, since they can't utilize white sugar (that's in regular chocolate). This sugar is replaced by another type, that diabetics can utilize, but the calories are about the same.
Watch out for the candy dish in the office! While two or three small candies can be satisfying, and provide under 100 calories, multiple trips can add up quickly, and pack on an extra 500 calories a day - an extra pound in a week!
So, for both you and your children, enjoy Halloween, and downsize (don't eliminate) your candy consumption. Consider donating some of the candy to a local hospital, or food bank, to help children who aren't able to have the fun of dressing up and trick-or-treating.Every Halloween, my children also received new toothbrushes!
I'd love to hear how you manage on Halloween. An indulgence without deprivation? Or, is your household out of control?
Is Organic Food Worth the Price?
Talk about a loaded question! Not a day goes by that I’m not asked about this topic. That’s the subject of my Today Show segment.I’d like to know your opinions in this controversial area!
First, a little bit about organic food labels and what they mean. For a long time, the government didn’t regulate this term, and we really had no guarantee of the degree what this term meant when displayed on a food label.
Now, here’s the scoop on labeling. If the product has...
At least 95% of all the ingredients certified organic, it gets the USDA official “organic seal”.
At least 70% all the ingredients are certified organic, it can list “organic” in the product description on the label, but not the official USDA organic seal.
Less than 70% of organic ingredients, the word organic can be used on the product ingredient list on the back of the package only.
Is organic food more nutritious?
Most studies show that the nutrient content of both organic and conventional (non-organic) foods to be equivalent. Not exact, but very similar. So, if the nutrient content is equivalent, then why buy organic?
If you’re concerned about hormones and antibiotic use in beef, chicken, and their byproducts (like dairy and eggs), consider buying organic versions. While it is very safe to consume the regular products, it might be worth the extra money for peace of mind.
For produce, there is some evidence that thin skinned produce–like apples, green peppers, and porous fruits, like berries, might be a good choice, since the pesticide residue is more easily able to penetrate the thin and porous skins. That said, it is perfectly safe to consume any fruit or vegetable that is not organic. For fruits with a thick skin–like bananas and oranges, that are peeled (along with any residue), the organic choice is one of taste preference.Processed foods labeled organic are not any healthier than conventional. Pastries, cookies and similar products labeled organic still have the same calories, fat, and lack of nutrients, compared with conventional products. Choose them if you like, but don’t confuse the nutrient composition.
Another good choice in this area is for locally grown foods. While not necessarily organic, the local grower is aiming to please his or her local consumers, and there seems to be better readily available information about the purchased foods–so ask when you buy at your local farmer’s market or farm stand.
A good rule of thumb is to consider organic foods for those products you consume the most. The bottom line for all of this: all food available is safe to consume. Organic foods can be a health plus for many products, but the scientific evidence does not show that it is safer or better. You can be the judge of what is best for you and your family.
What do you think about organic foods? Is it worth the cost?
Do You Need a Diet Buddy?
Losing weight is hard, and like many challenges in life, weight loss can be made easier (not easy!) with some support. While we all understand the importance of eating less and moving more, the BIG unanswered question is: “What happens when you get tired of doing it?”
That’s when a diet buddy comes in. It’s the topic of a very interesting Today Show segment that involves two real life “diet buddies.” (Check back later for the video.)
Even the most motivated of us have some times where we struggle. Whether it’s getting out for a walk, or making better choices at a buffet, a good support system is key to getting through the tough times; a variety of scientific studies support this idea.
So, begin with identifying your own barriers to staying on track, and think about the kind of “buddy system” would best help you.
Here are a few qualities to look for in choosing the right kind of diet buddy for you (and you may have more than one buddy, or find it in a group!):
- Someone with similar goals
- Someone with similar amounts of weight to lose
- Someone who enjoys the same kind of physical activities as you do
- Someone you see often
- Someone who enjoys similar non-eating activities as you (movies, knitting, etc…)
A recent study by Dr. Robert Kushner at Northwestern University found that your dog might be the best buddy of all. Those people dieting with their overweight pooches both lost weight, with the humans losing more weight than those who did not have a dog as a diet buddy. Now that’s an interesting study!
Whether you’re looking for a lot of support or just occasional support from a diet buddy is key to long term success.
Not feeling social? Consider right here on the Internet, where weight loss blogs can be a great support in the privacy of your home. Choose carefully, and avoid sites that are selling products for “guaranteed weight loss," or require a significant financial commitment. Sites are available for all kinds of weight loss special needs, ranging from food allergies to severe obesity.
What are you looking for in a diet buddy? What kinds of support do you feel has helped you in your weight loss effort?
I’d love to know!
Related Links:
- Take the iVillage Community Challenge: Walk Off the Weight In 6 Weeks!
- Share Advice and Get Support on the Diet & Fitness Message Boards
Your Body Shape and Health Risk
What do apples and pears have in common? Well, as foods, they’re both heart-healthy fruits, but when used to describe body shapes, there is a big difference. That’s the topic of my Today Show segment–the shape of your body is a strong predictor of future health risk, ranging from diabetes, to heart disease, to high cholesterol.
I’m sure many of you have heard about the “apple” shaped person, versus the “pear." An “apple” has weight accumulation in the stomach and abdomen. A “pear” tends to have lower body fat stores, in the hips, thighs, and buttocks.
Still not sure what you are? Think about shopping for clothes. If you’re in the dressing room and have a hard time buttoning the pants or skirt, you are most likely an apple. Can’t get the garment around your hips? Sounds like you’re a pear.
For those women who are more precise in measurement, a waist circumference (waistline) greater than 35 inches is a health risk for heart disease and diabetes. For the men in your life, it’s a waist of 40 inches or more. (Use the waist-to-hip ratio calculator if you need help.)
The good news is that wherever you tend to gain that weigh –upper body or lower body–when you start losing, it will come off from that area first. So, slow, steady weight loss is the way to go.
If you are an apple shape, your risk for metabolic syndrome–linked to high blood pressure, pre-diabetes, and elevated cholesterol–rises, and even a few pounds around the middle can contribute to these symptoms. In fact, that “central body fat” of the apple is more likely to cause health problems than a similar amount of weight distributed around the hips and thighs for us “pears.” (That’s me!)
Check out the Today segments on this topic for more information during the week and our iVillage slide show for more on healthy nutrition, whether you’re an apple or a pear. Modest weight loss–just 5 to 10 percent of your starting weight (that’s just 7 pounds for a 140 pound person)–can offset these weight-related problems.
Have you given much thought to your body shape and your health issues? I’d love to hear your thoughts.
More on Your Diet:
- Should You Adjust Your Diet to Your Body Shape Needs?
- The Skinny on Weight Loss Supplements
More on Soda & Your Health
The Wall Street Journal had an interesting article this morning on soda drinking and bone health. There have been a lot of theories on the topic of whether soda consumption weakens bones. These range from the caffeine, to the sugar, and even to the phosphoric acid (the fizz factor).
Here's the news: it's not the soda consumption, but rather the replacement of dairy products with soda that contributes to weakening bones over the long term. Diet or regular, caffeine or not, soda is now the beverage of choice throughout the day for many children, teens, and adults. We just don't get enough calcium! For both kids and adults, calcium intake is way below the recommended levels (about 1000 mg/day).
If you caught this morning's Today segment on Soda & Bone Health, you can get the complete picture. Plus, here's more about this topic for you to explore and discuss:
• Soda and Heart Health: Is Diet Soda Worth It?
• Are Liquid Calories Packing on the Pounds?
What do you think about drinking soda with meals?
The Urge to Splurge: Comfort Foods
Food means many things to all of us. And while that is true, one fundamental remains, at least for me: sometimes food is just food...it's not medicine, it's not chocked full of nutrients, it's not brain food. I mean that it simply tastes great!
At times, we all just want to eat our favorites to indulge both our taste buds and our psyches. Food stimulates at least three of the five senses: vision (looks good); taste (yum!), and smell (great aroma).
So, we all know that in the real world, we can't always indulge in our favorites all the time. Most of us have a hard time indulging without guilt and that's the point of my Today segment: Is it worth the calories? A personal decision, for sure, but with some self-evaluaiton you can enjoy your favorite splurge items, avoid deprivation, and still button your pants!
Check back later for the video from the segment!
Many of you responded to our iVillage Index about favorite foods with which to splurge. Here's how you voted:
Sweet Treats
chocolate, ice cream and cookies: 47%
Salty/Crunchy Foods
chips, nuts, pretzels: 18%
Hot Foods
pizza, mac and cheese, french fries: 34%
I'd love to know your thoughts. What is your favorite splurge food?
Here are three popular reasons for "splurging" on comfort foods:
- A fabulous "mouth feel": The combination of sugar/fat or salty/fat taste found in many of our indulgences stimulate our taste buds in a major way.
- A connection to our past experience: Sometimes we're attached to the place we ate certain foods, and that association makes us feel great.
- Deprivation on our eating plan: Our best intentions to limit "problem" foods sometimes creates an even bigger problem, longing for those "indulgences."
So, my philosophy is that there are no bad foods, just bad portions, and the most important part of choosing to indulge is how to budget these foods in your "caloric bank account."
Plus, you can exercise away some of those calories, which is key to pre-planning your splurges. You must remember to be honest with yourself: Be aware of the total calories per serving, as well as the number of calories used in your physical activity. We all underestimate calories and overestimate exercise!
Think about how often your splurge, and why you do it. The answers are not easy, but can help you to pre-plan.
I'd love to hear your thoughts on this. Don't be shy!
The Skinny on Weight Loss Supplements
Don’t those ads for over-the-counter weight loss supplements sound so tempting?
...The list goes on and on.
I’d like to jump to the punch-line first: If it sounds too good to be true, it probably is. That’s the topic of my Today Show segment that I know you’ll want to see (click here for the video) to get the facts on weight loss supplements.
When it comes to losing weight, if it were so easy, everyone would be thin! While there are many ways to make the lifestyle change easier (not easy!), this whole category of supplements for weight loss preys upon the consumer’s perfect world scenario: Effortless weight loss.
Back to real life, weight loss and maintenance are challenging, and we are all looking for help, but here’s why over the counter weight loss supplements should be avoided:
- There is no government regulation of the formulation of these compounds, meaning there is no guarantee of purity or dosage of a particular product.
Is that a problem? Yes, because many of the ingredients do have biological activity, but if you don’t know the amount, you can put your health at risk. It might be effective, but how much is the right amount?
- The lack of government regulation applies to product purity. In preparing these pills or capsules, there can be numerous contaminants in the product, that can be health damaging as well. This is a safety issue, not one of effectiveness.
- Side-effects of these compounds do not need to be reported to anyone. While the products all list that their statements do not have FDA approval, it also means that any negative side effects are not required to be reported anywhere (meaning there is no official documentation of any problems!)
I’d like to hear your thoughts and experiences with these products. Without regulation, let the consumer beware. If it sounds too good to be true, it probably is!
Losing weight is hard, and keeping it off even harder – but a commitment to lifestyle is the first step. There are others–including prescription medication and surgery–when needed.
Busting Some Common Nutrition Myths
I need to get a few things off my chest! There is a lot of good nutrition information available, but also LOTS of misinformation. I'd like to bust some of the more popular nutrition myths around. That's the topic of my Today Show segment. (Watch the video below if you missed it live!)
Do you have more myths to bust? I'd love to know!
MYTH: "High fructose corn syrup causes obesity."
MYTH BUSTER: Fructose is naturally found in the food supply as the “sugar” in fruits. Normally, that’s the way our body sees fructose–in moderate amounts a few times a day. Fructose is combined with another sugar called glucose to form “sucrose”–what we know as white sugar (table sugar). The mix of these two sugars is 50-50. Half of table sugar is glucose and half is fructose. So, what is high fructose corn syrup? It is a slight change in the mix: 55% fructose and 45% glucose (used in liquid beverages), so it is similar, but not the same as table sugar. There is also another mix of high fructose corn syrup that is 90% fructose; 10% glucose–mostly used in baked goods.
So, why is this in so many foods, now replacing sugar–which used to be in sodas, juice drinks, packaged sweet goods? It’s cheaper, and helps prolong shelf life. The problem: We are ingesting much more fructose that we would just as fruit–particularly in soda. So, the problem here is that we are consuming lots of extra calories, empty ones, without nutritional benefit, that we often don’t account for. The abundance of high fructose corn syrup occurs in soda, juice drinks, and packaged baked goods–all products we have trouble limiting. The culprit in obesity is not the high fructose corn syrup, it’s the sweetener used, but it’s the overconsumption of calories contributing to the weight gain.
The reported effects of high fructose corn syrup on cardiovascular health? Studies are underway. Since the body doesn’t normally see much fructose (handled differently, metabolically in the body), is has been shown to have some effects of blood lipids. Again, this is a sense of amount consumed. An occasional soda? Baked good? No worries. It’s a steady diet of foods containing this and other sugars that packs on the pounds.
MYTH: "Dark chocolate is a health food."
MYTH BUSTER: Like other foods in nature, dark chocolate is a product rich in an antioxidant group called flavonoids. These antioxidant compounds have been shown to be health promoting, and contribute to heart health, as part of a healthy diet. Alone, chocolate is not health promoting. First, other foods, like purple/red fruits (grapes, red wine, apples) also are naturally rich in flavonoids, as is tea. This “chocolate is good for you” claim is a relative comparison of the alternatives.
Sometimes food is just food, and a dessert is just a dessert. The claims of chocolate for heart health have some merit, but this requires at least one regular size candy bar a day, every day. Now, a square or two of dark chocolate is a positive for those with a sweet tooth who like chocolate. But, ever morsel you eat doesn’t have to be health promoting. This is a dessert item. Is it better than a hot fudge sundae or a gooey brownie a la mode or a few sticks of licorice? Only if you like it and can consume a small portion. Don’t kid yourself. Chocolate is not a health food and should not be viewed as such, giving ourselves permission to indulge because it’s "good for our health" and then overconsuming. Plus, it does have a small amount of saturated fat. Milk chocolate doesn’t have the flavonoids, either.
There are many sources of the flavonoids in foods. This is only one. So if you like chocolate, the best choice is a small serving (around 150 calories) of pure dark chocolate, high cocoa content (like 70%). Don’t start eating dark chocolate for the “health benefits” as there are many other sources of the health-promoting flavonoids. And, for any health effects, it has to be consumed regularly (like every day, or several weeks. Like licorice? Gummy bears? Watch the portions. It’s a simple as that.
MYTH: "Eating 'white' products (bread, rice, pasta, white potatoes) is unhealthy."
MYTH BUSTER: A medium size white potato is about 100 calories, and packed with vitamins and fiber. Only loading it with butter and sour cream make it an artery clogging choice, packed with extra calories--up to five times more! While whole wheat bread is the "gold standard" for the extra fiber, most white breads are vitamin fortified, and contain several grams of fiber per serving. Plus, some brands (Sara Lee and Pepperidge Farm) look and taste like white bread, but are a variant of whole wheat. Use these “white” breads as a canvas for nutrient dense foods, like peanut butter and banana sandwiches, or turkey with lettuce and tomato, hummus on a small white tortilla (like Mission low-carb, white with fiber.)
Sometimes that whole wheat taste is overpowering (and avoided) particularly to kids and the whole meal is rejected. Also, for rice and pasta, if the portions are modest, and you use it as a base for a lean protein sauce (a meat sauce), or stir fry, it’s a winner. “Starchy” carbohydrates can add up quickly in calories, which is why fiber rich, whole grain items are helpful. They keep you fuller on smaller portion and slows stomach emptying to prevent big excursions in blood sugar. If you consume modest amounts of these products as “carriers” for nutrient dense foods containing lean protein, and some heart-healthy fat, it is a healthful choice. Of course, in the perfect world, we’d all eat whole grains for all starch choices, but give the “fortified” white breads a try, and bring back the potato (size of your fist!) without all the “trimmings."
MYTH: "Consuming fish is not worth the risk of mercury poisoning."
MYTH BUSTER: The health benefits of fish are well known. A good source of omega-three fatty acids (heart healthy fat) and lean protein. The risks of mercury consumption is now a real possibility. Mercury is toxic to the human body, and accumulates with increased consumption. Until a few weeks ago, pregnant women were advised to avoid fish to avoid the risk of mercury ingestion. The new advice is two servings a week, six ounces each serving (one serving = the palm of your hand) of fish. For non-pregnant, several times a week is fine. But, choose low-mercury fish. There are lots of good data about this.
Everyone should avoid regular consumption of shark, swordfish, and tilefish. Enjoy the health benefits of salmon, tuna, and all kinds of other fish and seafood. If you choose a lower omega 3 fat fish (i.e., salmon is about the highest, halibut) like flounder or sole, you can always supplement with a handful of walnuts for a great source of essential fatty acids (the omega-threes). The health benefits of fish outweigh the health risk from mercury, if you choose wisely.
MYTH: "Red wine prevents heart disease."
MYTH BUSTER: The concept that moderate alcohol consumption can reduce death rate due to heart disease has been around for several decades. Further research suggests that this effect may be related specifically to red wine. Red wine is rich in flavonoids, and other antioxidants, important factors in examing heart disease risk. Grapes and grape juice also contain flavanoids.
Other studies suggest that it is really the alcohol that is contributing to this effect on incidence of heart disease. Most of the research is related to associations of alcohol consumption and incidence of heart disease. There is no firm association, and other lifestyle factors are also important to sort out. This positive association is only found in MODERATE consumption of alcohol. For men, this is up to two servings per day, and for women, one serving per day. A serving is: One 12-ounce beer; four ounces of wine; 1.5 ounce of spirits (80 proof). If you don’t drink alcohol, don’t start. There is no magic association of red wine and heart disease. Most up to date information suggests it is the alcohol. Monitoring the amount is key to avoid the negative effects of alcohol intake and to prevent weight gain.
MYTH: "Eating sugary foods cause diabetes."
MYTH BUSTER: More confusion about high calorie foods and diabetes. We’re talking about Type 2, which used to be called “adult onset diabetes”, but there are so many obese adolescents, it’s now back to being called Type 2, meaning the body makes insulin to control blood sugar, but either it’s not enough or it’s not working right. This is in contrast to Type 1 diabetes, where the body does not make insulin. You don’t have any control over that one, and insulin is injected daily.
For Type 2 diabetes, almost all cases are associated with overweight and obesity. For almost every obese person with Type 2 diabetes, modest weight loss, even 10% of the starting weight (i.e. 200 pound person losing 20 pounds) lowers blood sugar. The link between type two diabetes and obesity is absolute.
So, what about the sugary foods? There is not connection between sugar consumption. Either sucrose (table sugar), brown sugar, molasses, honey, and even fruit (fructose, fruit sugar) and the onset of type two diabetes. However, the foods people often seek as pleasant ones are loaded with sugar and fat–anything from candy to cakes to cookies, to ice creams. Consumption of high sugar (thus, high calorie) and high sugar/high fat foods (even higher calories) produce weight gain…just 100 calories a day extra produces 10 extra pounds in a year!
BOTTOM LINE: Weight gain is strongly connected to diabetes, which comes from overeating. Sugary foods alone do not cause diabetes! Avoiding significant numbers of empty calories with extra sugary or sugary/fat foods is important to avoid weight gain and to make sure you meet your daily nutritional needs.
Has this cleared up some confusion for you? I sure hope so! Let me know!
Watch Madelyn's Myth Busting Segment from TODAY:
Red Meat Alternatives
We have all heard the advice to “cut down on red meat” for better health. While that is true for many cuts of meat, it’s important to point out that there are many health benefits of red meat, if you choose wisely. Load with complete protein, it's also a great source of iron and vitamin B12. There are ways to enjoy red meats of all types, and avoid the artery-clogging fat so bad for our health.
What you might not have thought about are the variety of red-meat products that are not beef. That’s the topic of my Today Show segment. I’d love to hear if you’ve tried any of these, or found some others.
The large amount of both fat and saturated fat in many cuts of red meat support the advice that we must limit consumption–no argument there. So, while many prefer a marbled porterhouse, with a thick rim of fat around the outside, it’s best to save that for a special holiday or birthday celebration.
Lean protein also has an important role in weight management. Did you know that recent research supports these ideas?
• Protein can increase your sense of fullness (satiety).
• Higher protein diets can produce greater weight loss compared to others
• Exercising people require more protein daily than non-exercisers.
• Exercise is important for weight loss and maintenance, and protein fuels muscles.
• Protein can increase mental focus (important in sustaining motivation)
Patients ask me all the time, “What else can I eat? I’m sick of chicken and fish! They don’t taste substantial enough!” There are some new red meat alternatives (that are actually red!) that are low in fat, low in cholesterol and saturated fat, and look and taste like beef.
For times when you just want beef, there are more than 20 lean cuts from which to choose. Importantly, both red meat and the alternates are very similar in the total amount of complete protein per serving–about 25 grams per 4 ounce serving–but vary in their fat content.
As a comparison, a 4 ounce serving of a juicy porterhouse steak (or other marbled meat with visible fat around the edge) has the same 25 grams of protein–but with a 272 calories and a whopping 20 grams of fat (that’s about one third of recommended intake for the whole day!).
Take a peak at some of the new options:
OSTRICH
4 ounces serving = 135 calories and 2.5 grams of fat
Ostrich is one of the most recent additions to the “new red meats." Found as steaks, in ground form, and even dried jerky, it is equivalent to red meat in protein content, and has even more iron than an equivalent serving of beef. Ostrich is a bird, but unlike chicken or turkey, does not have both white and dark meat. Ostriches produce only dark red meat. Most often purchased online, some folks pay a visit for direct sale at ostrich farms, which are located throughout the US.
BUFFALO or "AMERICAN BISON")
4 ounce serving = 140 calories and 2.8 grams of fat
Buffalo is available in all of the same cuts as beef: Steaks, roasts, ground, and can be substituted for all recipes. Buffalo jerky is also available. Widely available in most supermarkets, you’ll find many restaurants with buffalo dishes on the menu.
VEAL
4 ounce serving = 120 calories and 2.8 grams of fat
Veal has always been a low-fat beef alternative, but has been under much scrutiny in recent years because of controversial conditions under which calves (baby cows) were raised. Good news for you veal lovers out there: There are many sources of “free-range” veal, where calves are roaming freely in fields.
While “top” veal from a butcher used to be praised for its “white” appearance, the new free-range veal is “pinker” – due to more muscle development from abundant activity. It’s a great substitute for beef, if you seek out the free-range variety. Available in most markets, you’ll find steaks, roasts, and ground veal. If you can’t find free-range veal in your local market, it’s readily available online.
PORK TENDERLOIN
4 ounce serving = 136 calories and 4 grams of fat
When we think of pork, many of use think only of a flavorful, but very fatty meat. While that’s true for many cuts (think ribs!), the pork tenderloin is a cut that is as lean as poultry. Lean and low cholesterol, it has the mouth-feel (chewy and tender) of beef, without the fat and calories. It’s reasonably priced, and available in all grocery stores.
SOY “MEAT”
4 ounce serving = 120 calories and 0.8 grams of fat
Many people think of meat substitutes made with soy, and think “Ick." Before you judge too quickly, read on. Soy is a vegetable protein low in fat, and no artery-clogging saturated fat – which takes on the properties of what it’s cooked with.
Soy is a real culinary chameleon, so it lends itself to being flavored and shaped to look and taste like beef. We often think of this as a block of white stuff, which is a soy product–tofu, with other variations called Tempeh. While not for everyone, there are some “flame grilled” burgers (like Boca) and also ready to use “crumbled ground meat” ( like Morningstar Farms) that can be used like ground red meat with a fraction of the fat and calories.
...And when you want the “real thing?"
BEEF
Lean cuts, like flank steak: 4 ounce serving = 160 calories and 6 grams of fat
Beef is a very healthy choice, if you choose carefully. First, what I call the eye test, and avoid the meats that have lines of fat running through it (called marbling) and a layer of fat around the outside. Choose cuts with very little visual fat, and read the labels for fat content, particularly with ground beef (looks for ultra-lean 90% lean /10% fat).
Some good choices include flank steak, eye of round, top round, bottom round. These cuts, with a lower fat content, are usually best marinated to tenderize, or cooked in low heat with additional liquids to avoid dryness (think stews, and crock pot options).
What kinds of meats are you cooking?
The Yogurt Explosion
Have you noticed the huge expansion in the yogurt aisle in recent months? I sure have. It seems that there are so many types, with specific health benefits associated with each.
Gone are the days, so it seems, that yogurt was considered a "health food," which simply provided a good source of calcium and protein.
Well, that's all still true, but I'd like to talk about the new yogurt products that fill the shelves. Check back later for the video from my Today Show segment (watch the video here), for a look at all the products.
Yogurt 101: What Is It?
Yogurt is a dairy product produced when "good" bacteria are put into milk under controlled conditions. These bacteria ingest the milk sugar (AKA lactose) for energy and then release lactic acid as a "waste" product. It's the lactic acid that acts on the milk protein to give yogurt its characteristic "tanginess" and texture.
This process is totally safe, since the whole biological action is acidic, meaning "bad" bacteria don't grow during the process. Most yogurt is from dairy (from cows), but soy yogurt is also available for those with lactose intolerance or milk-protein (casein) allergy. Yogurt can be a good option for people with lactose (milk sugar) intolerance. Since much of the milk sugar is gone in yogurt (that's the lactose), many people can often tolerate at least one serving a day.
Yogurt's been around for more than 4000 years, and yet there's no clear idea of where it was first "discovered." Eaten all over the world, yogurt was always "plain" until the 1930s, when a fruit jam was added to help prevent yogurt from spoiling too soon. As a patented process, it was introduced to the USA in the late 1940s by a company now well known in the world of yogurt, Dannon.
Yogurt (like all dairy products) is a good source of protein, and calcium. As for all dairy products, choosing non-fat, or at least low-fat yogurt, provides all the benefits (AKA the same protein and calcium), without the artery-clogging animal fat. (After all, it does come from a cow).
The yogurt selection in out grocery aisles are huge and filled with a few dozen options. How are we to choose?
I'd like to provide some different options and hear what you look for in yogurt. One of my first tips: Look for "live cultures" or "active cultures" on the container, which indicate a reasonable source of biologic activity.
For weight loss
Try: Fage plain fat free, Oikos plain fat free, Skye plain fat free
These yogurts are high protein, as the extra milk liquid (AKA Whey) has been filtered out, making it very thick. You're getting high protein for few calories—about 100 calories for 6 ounces and 22 grams of protein.
Protein is biologically VERY satisfying, and helps curb appetite on less food (compared to same calories found as carbohydrates). This is unrelated to the "Probiotics"—the good bacteria for further health uses—it's the protein here that is key.
For high cholesterol
Try: Promise ACTIV "shooters"
This product has two grams of "Phytosterols," which have nothing to do with the yogurt. It's only a carrier, so it must be consumed daily for an effect on cholesterol levels. (This is measured by a blood test). It acts to block cholesterol you are eating, with no effect on the other source of body cholesterol. This is what your body makes in the liver, so consume with meals (preferably, if you're eating higher cholesterol at that meal).
Remember: This does not replace medical care, so do not compare with a Statin drug! This can have a modest effect when used regularly. Again, it only blocks cholesterol absorption in the digestive track. It doesn't get in the body!
For irritable bowel and constipation
Try: Activia, Activia-Light (no sugar), Yo-Plus
The extra Probiotics (good bacteria) added to these yogurts enhance the action of the good bacteria already in the yogurt. It's another strain of the bacteria, so you have more benefit with more good bacteria per serving. This is still somewhat controversial, compared with what yogurt does "normally," but Activia comes with a money-back guarantee. It can affect transit time in the gut, which is good for regularity.
For immune function
Try: DanActive Immunity
Another source of Probiotics, healthy bacteria that have been shown to boost immune function, like increase white blood cell count—those are one of the cells that help fight infection. Plus, other studies show some effect on antibodies in the gut, but are not definitive. Certainly can't hurt—still, the great benefits of yogurt.
For dessert
Try: "Fun" Yogurts
To tame a sweet tooth, yogurt can help, but read the label to check for calories and fat. Cool packaging is eye-catching, but "fun" yogurts are definitely not all the same.
Look for lower fat, low sugar. Some of the Dannon "pie" yogurts are low fat and low sugar—a big help for many. Also, frozen yogurt, with or without sugar, is a preferred choice from ice cream. Great taste, with much lower fat content.
One more thing: I'm a fan of plain yogurt and adding fresh or frozen (no-sugar added) fruits. This saves on calories, and provides great flavor.
What are your ideas and what new yogurts have you sampled in the dairy aisle lately? I'd love to know, so share your thoughts here!
