Exercise and Calories: Getting It Right

There's a lot of confusion about exercise and weight loss. Some people think it actually contributes to weight gain. Can this be true? In a word, no. There are, however, a couple of reasons why people can readily come to this conclusion:

1. Rigorous exercise can stimulate hunger. It's a biological response to maintain energy balance. It's important to recognize this, and make a moderate choice after exercising (and pre-plan that snack!).
2. Most of us really overestimate how many calories we use in exercise, and underestimate the calories we're eating. It's takes only a few minutes to consume 500 calories, but close to two hours to burn it off. This kind of thinking could easily pack on pounds, even while exercising!

It's most important to get 30 minutes of moderate activity every day. The key word is consistency. Just a 20 minute walk is going to burn about 100 calories. That's a 10 pound weight loss in a year! Accumulating 30 minutes gives the same effect on heart health and calorie burn whether you do it in 5-minute chunks, six times a day, or for 30 minutes at a time.

Don't forget "activity of daily living." The kinds of things we do all the time—grocery shopping, housecleaning, taking the stairs, parking far away from the destination—all add up during the day.

Buy a pedometer to track your steps. About 2,500 steps makes a mile—about 100 calories. With about 3,500 calories in a pound, you can even prevent "weight creep"—that slow, steady yearly increase (10 pounds for many people), with just an extra 20 minute walk for 2,500 steps!

Whether you are physically active in a gym, doing a sport, or just active in your everyday life, the commitment to moderate activity is key both to heart health and weight control.

Watch the segment from TODAY: How do you get activity in your day? Leave your comments. I'd love to hear about your routines.

"Home Stretch" of Holiday Eating

So, we're down to the final week of "holiday eating." While many are breathing a sigh of relief, others are dreading this stretch between Christmas Eve and New Year's Day. That's the topic of my TODAY segment. (Scroll down to watch the video clip.)

Are you one of those people struggling to avoid falling of the diet wagon in this final week?

A little personal insight here can help avoid self-sabotage. This is a VERY common problem for all of us.

Why is this happening? For many, we've been able to manage well since we spread out the season and say, "There's always the next party or next week to have some treats, so I can say no for now." Here we are, now in that last week, and the urge to splurge is overwhelming.

For others, we've been too rigid over the past few weeks, and feel terribly deprived. It's now the last week, and it's the sense of "I'd better eat now, while all this food is still around." Next week is "diet week."

Why should we pay attention now? If we just disconnect and eat without control, the imaginary goal of the "new diet date" in January becomes even harder to meet. Eating with abandon and then to great restriction is a recipe for disaster. We're not mentally connected and ready to make the consistent change in caloric restriction (mental focus, really) necessary to jump-start a weight reduction plan.

What to do? As odd as this might sound, don't try to lose weight. The best idea is to keep the pressure low, and just aim to maintain your weight and NOT GAIN. This allows you to have positive self-talk, and remain in control. Your "calorie exchanging" for foods that are worth the splurge and those you can pass on will be more effective. Be a smart eater. Indulge in moderation, and allow yourself some treats. It's the total loss of control in eating that sabotages us for the new year's resolution of weight loss.

Enjoy all the activities of the holiday—including food—but don't make eating your only priority!

Watch the segment from TODAY: How are you managing during this holiday eating period? Let me know your thoughts!

Myth and Fact of Low Calorie Sweeteners

Low calorie sweeteners (sometimes referred to as non-nutritive sweeteners, artificial sweeteners, or sugar substitutes) have a long history of use in a variety of products ranging from soft drinks to puddings, to candy, to table-top sweeteners in packets. There have been hundreds of studies on this product group, and the scientific evidence overwhelmingly demonstrates that ALL the sweeteners in this group, which are approved for use by the FDA, are safe. They are also FDA-approved for children, and pregnant women (always check with your doctor when pregnant for specific advice). A lot of rumor and incorrect information on the internet and other sources continue to raise safety questions, but many years of usage in this country and world-wide validate the safety of these compounds.

Do you agree with the scientific reports? What's been your experience?

Watch the segment from TODAY: IMPORTANT: no one HAS to use these products. All non-diabetics can choose to use sugar, for about 20 cal per teaspoon. BUT, people want to save calories (a good thing). Plus, diabetics (either childhood onset – type 1, or type 2 diabetics , most with weight problems) need to limit carbohydrates in the form of sugars (including fruit sugars), making the low calorie sweeteners a source of products to be used as treats, formerly off-limits to this group; a big boost to overall dietary compliance.

The low calorie sweeteners we are talking about are saccharin (pink – think Sweet and Low); aspartame (blue – think Equal); and sucralose (yellow – think Splenda). Both saccharin and aspartame are also available in generic brands, and significantly cheaper. Saccharin is a chemical sweetener, and not found in the food supply. Aspartame is two amino acids (a teeny protein) linked – asparatate and phenylalanine; Sucralose is similar in structure to sucrose (white sugar), it has an added chloride ion to the original sugar molecule. (All of these are safe, as are another compound, acesulfame K (Ace-K, Sunette), which is less often seen in stores. In fact, because each of these has a different sweetness and “mouth feel”, many products now contain blends of 2 or 3 sweeteners as the “ideal” taste.

Because these are also known as "high intensity” sweeteners, and hundreds of times sweeter than sugar – ie., they have intense sweetening power, only a tiny amount is used in products, with negligible calories.

So, how long have these been around and FDA approved?

Saccharin (Sweet and Low) – 1958 (discovered in the late 1800s!): 300X sweeter than sugar
Aspartame (Equal) – 1981: 180X sweeter than sugar
Ace-K (Sunette, Sweet one - 1988: 200X sweeter than sugar
Sucralose (Splenda): 1998 – 600X sweeter than sugar

There are many myths surrounding these products. It's important to set the record straight, based on scientific facts, not opinions.

Here are the most common myths to correct:

MYTH: Low Calorie Sweeteners are not Safe:
All of these are FDA approved as a food ingredient. The “acceptable daily intake” set by the FDA is already 100 times LOWER than doses already shown to be safe in animals studied for a whole lifetime. Translation: there are not “hidden” problems of safety related to even high amounts of usage by children and adults.

MYTH: Low Calorie Sweeteners Cause Cancer:
They do not. Dozens of studies, and even those by the National Cancer Institute, show that this is not so. This holds even in “high product” users.

MYTH: Low Calorie Sweeteners Increase Risk of Other Diseases:
Not true. In contrast, use of sweeteners can actually help with caloric management, and management of carbohydrate intake for diabetics. There is no substantiation of things ranging from headache, to seizures, to digestive problems, etc. ONE BIG EXCEPTION: people with the extremely rare, hereditary disease, called phenylketonuria (PKU), must restrict intake of the amino acid phenylalanine from all sources (eat a special protein diet), and should not use aspartame (which is made of two amino acids – one being phenylalanine). The other sweeteners are fine for this group.

MYTH: Low-Calorie Sweeteners Make Dieters Eat More:
These sweeteners do not increase appetite or craving for sweet foods, based on scientific studies. Other studies show that appetite is not affected, and may help some people be more satisfied with their reduced-calorie eating plans, and remain more compliant.

Also, understanding another market, for those seeking sugar, but with fewer calories, Splenda has come out with two blends – one that is white sugar and one that is brown sugar. However, you can do this at home – it’s just mixing half and half regular sugar with splenda, thus cutting the calories per spoonful in half.

WHAT ABOUT STEVIA?
Stevia is NOT approved by the FDA for use as a sweetener, and that’s why you only find it in the dietary supplement aisle. It is a plant, whose leaves have a sweet taste; it is available as drops and powder as a dietary supplement. That means it is approved for use, and legal, but there is no guarantee of purity and consistency, since it is NOT approved by the FDA. It’s a matter of personal preference, and another option. However, "natural", in this case, doesn’t necessarily mean safer or better for you.

Street Talk: Do you use artificial sweeteners?

---

More on Sweetners from Madelyn:

• The Bitter Truth About Artificial Sweeteners

Eating on the Road: Avoid "Holiday Travel" Pounds

Are you like the thousands of people who are "model" healthy-eaters - attentive to portions, calories, and nutrient content - EXCEPT when traveling? It's one of the top questions I am asked this time of year. What should I eat on the road?

While it seems that 3500 calories (1 pound) is a huge number, these add up fast when you're traveling. Meal-deals and coffee breaks (drinks/pastries) weighing in at 1000-2000 calories, coupled with hours of sitting can be a recipe for hidden weight gain - and one you can easily avoid. It's so easy to get off track during holiday travel, which often are combined with high stress, airline delays, traffic jams, and the whole family jammed into a small space for hours on end (often going to a destination someone doesn't like!). We eat our way through that trip - and back home.

We're eating for comfort, to relieve stress, and even boredom. With a little pre-planning, and some zip-lock bags (more on that later!), you can eat right, and save those extra calories for your holiday festivities. Pay attention to those "travel calories", and you can enjoy more later on.

Check out these ideas, and let me know if they've worked for you....or maybe give some new ones a try.

Madelyn's tips for on-the-road eating

DON’T GET OVER-HUNGRY: BE A GRAZER:
Traveling is not the time to plan large meals on the road. Delays often making meal-eating unpredictable. Skipping a meal often leads to overeating. You’ll wind up supersizing fast food, or consuming a giant sandwich. Think smaller, mini-meals every couple of hours, to keep you energized and fueled during travel. When buying food, down-size to a kid’s meal, and divide up servings of most purchased items. Limit calories at each eating episode. Whether it’s a protein bar, or half a sandwich, take along some snacks from home, or at the airport, buy a large bag and divide it up for you and your family.

THINK SINGLE-SERVE, INDIVIDUAL PORTIONS:
We’re all distracted when we travel, and often eat mindlessly, ignoring portion size when eating from a big bag. When you have a single-serve portion that you can use the no-brainer approach with no portion "guesstimates" -you just eat the whole thing. Whether it’s a 1 ounce or 8 ounce bag of nuts, we all look at both of them as a “serving”. If it’s there, you’ll eat it, so just avoid the problem with the single-serve solution. Whether you pre-pack at home, or buy on the road, use the small zip lock bags to bring your own “100 calorie” snacks, or buy them pre-packed.

STAY HYDRATED:
Especially on a plane, it’s easy to get dehydrated – we either forget to drink, or don’t have access. Deydration leads to fatigue, and often overeating – since we often think we are hungry (and eat!) when we really are thirsty. Water is always best, - and available everywhere. You can get both cold and hot water to make a soothing cup of tea, hot soup, hot chocolate or a cold drink from sugar free powdered single-serve packets. Just add the contents to the water, directly.

THINK PORTABLE, EASY TO EAT FOODS:
Travel is not the time for messy sandwiches or squishy fruits and snacks. Protein bars, small boxes of cereal, pre-packed raw vegetables, 100-cal snack packs, dried fruits (not fresh); a peanut butter sandwich; mini cheeses in their own plastic wrapping (think part-skim mozzarella sticks or a "light" mini-bonbel), paired with a 100 cal pack of wheat thins. You can mix and match around 200 calories for a nutrient dense mix of protein, fat,a nd carbohydrates to keep your energy up, and the calories down.

CARRY SOME ZIP LOCK BAGS:
Zip lock bags are handy whether you pack foods from home, or buy them at the airport or highway service plaza. No one needs a giant two-fisted turkey wrap – eat half, and bag up the other half for later, or give to another family member. At the airport, where it’s harder to find single-serve products, but a large bag of trail mix, or dried fruit, and divide into mini bags for multiple servings.

WHEN IN DOUBT, ORDER A KID’S MEAL:
Sometimes we’re stuck in a sea of fast food, and giant cinnamon rolls at an airport food court or roadside service. Choose a kid’s size meal, at any of the chains - there's that portion control no-brainer! Replace the fries with carrot sticks or grapes if available. Select water or diet soda to drink. Downsizing saves many hundreds of calories. No kid's sizes avaiable? Go "halfsies" with someone!

KEEP YOUR MOUTH BUSY WITH NON-FOOD ACTIVITY:
It’s so easy to eat from boredom or stress on the road, so take along some sugarless gum or mints, to keep your mouth busy. The chewing action is also a stress-reliever for many people. Talk, or sing (only if you’re in the car!).

Safe travels, smart eating, and a happy holiday to all!!

New Buzz on Caffeine

Among the most frequently asked questions I get is about caffeine. Is it safe? How much is okay? Is it the newest health food? I’d like to answer a lot of these questions right now. It’s also the topic of this week’s Today Show segment:

What is caffeine, and where does it come from?

Caffeine is naturally-occurring in many plants, and found in the leaves, seeds, and/or fruits of more than 60 plant types. The most common sources are coffee beans, cocoa beans, and kola nuts. Caffeine is a stimulant, and has numerous positive nervous system effects, including fighting fatigue and improving mental alertness and focus, and increasing athletic performance.

Is caffeine safe to consume?

Thousands of studies have been done testing caffeine’s safety. In a word: Yes. Studies repeatedly demonstrate that caffeine is safe and effective with moderate intake (defined as 300 mg per day–see below for caffeine content of drinks) and does not cause any ill effects in healthy adults (and children). Some people who are “caffeine sensitive”–like people with high blood pressure and the elderly–may need to consume less to avoid negative effects like rapid heart beat, stomach upset, sleeplessness or an increase in blood pressure.

How much caffeine is found in food and drinks?

These amounts are approximate, and can vary depending on size, and method of preparation. But, they are a good rule of thumb to guide you:

Coffee/Tea/Soda:

10 oz. mug of black coffee	100 mg
1 shot (1 oz.) of espresso	50 mg
10 oz. mug of tea	50 mg
12 oz. can of soda	40 mg

Chocolate Products:

chocolate milk/cocoa	5 mg
1 oz. milk chocolate	5 mg
1 oz. dark chocolate	20 mg

Energy Drinks (Some examples of many on the market):

2.5 oz. UpShot	200 mg
16 oz. Rock Star	160 mg
8.3 oz. Red Bull	80 mg

Energy “Pills”

1 pill Max. Strength No Doz

200 mg

What about other health benefits?

While most of us are familiar (and seek out) the stimulant properties of caffeine, there are other positive health aspects to consider. While these are just associations–observed in large population studies comparing health risk and caffeine intake–they suggest that the actions of caffeine are more widespread.

These actions include a reduction in the risk of type 2 diabetes, Parkinson’s disease, some liver diseases, and colorectal cancer. So, don’t start drinking coffee as a “health food," but these may be some “value added” factors you didn’t know about!

Aren’t there a lot of negative effects caffeine can have?

Some negative effects can occur for some people, in amounts usually over 300 mg/day, or a single higher dose of over 200 mg. You may need to experiment yourself to know best: Remember to calculate both the amount of caffeine you have in a specific drink, as well as the total consumed all day.

For women with low calcium intake, too much caffeine might contribute to bone loss. Interrupted sleep can occur, as can reflux and stomach upset. An increase in blood pressure can occur in some people as well. Some people report nervousness, and a more rapid heartbeat.

Check with your doctor if you sense some negative effects associated with your caffeine intake.

Are coffee and tea different from caffeine in their reported actions?

Coffee and tea, while containing caffeine, also contain many health-promoting antioxidants. While consuming coffee or tea for their health benefits is not recommended, if you’re a coffee or tea drinker, doing so in moderation might contribute to your overall good health.

Watch this Street Talk clip where we asked people on the street "How many cups of coffee do you drink a day?"


Please weigh with any comments or questions on your mind!

Fights Over Food Labeling

Maybe some of you have heard the ongoing debates about the "best" way to provide information on food labels. Right now, there are lots of "healthy choice" endorsements from a variety of groups, but does that help us as consumers to make better choices?

While many of us already feel like there is an encyclopedia on the present food label, now there are all kinds of other "hints" to good health all over the package: Heart Healthy, Whole Grains, Reduced Fat, Low-Salt, No Sugar Added, plus the endorsement of professional medical groups, and the list goes on and on.

As I see it, the problem is that we don't eat separate nutrients, we eat foods. And, when we start to dissect products apart too much, we start to lose focus. I'd love to know what you think about this whole food label issue.

Now, you don't have to be a food scientist to know that Cheerios is going to be a better choice than a sugary cereal, and that plain frozen green beans is a lower fat choice that frozen beans in a butter sauce, but is there a simpler way to move ahead?

From academic institutions to grocery store manufacturers, there are numerous competing suggestions, using numbers or stars to rate foods. While these are both steps in the right direction, perhaps a current European strategy might be something to consider.

The European plan is one of the three basic colors: RED, YELLOW, and GREEN. This was also the basis for a very popular diet plan for children, written almost 30 years ago by Leonard Epstein, PhD, a highly-respected obesity researcher.

Red: Limit the amounts
Yellow: Eat with caution
Green: Eat freely

While this doesn't provide much in the way of specifics, it gives an easy to use, instant "snapshot" of a product, and further details can be obtained by reading the existing package label.

This issue is just going to continue to heat up, as consumers demand (rightly so!) easy to understand, and accurate information to support healthier food choices.

I'll be revisiting this important issue soon, when some government panels will weigh in on new directions.

Do you think food labels are hard to understand? Misleading? Perhaps both?