Kitchen Gadgets for Good Health

Your kitchen can be a great source of calorie-saving opportunities. Think about all the gadgets you use everyday. That's the topic of my TODAY show segment. (Click below to watch the video.)

From food scales and measuring cups (none of us are good "estimators"), to strainers and microplane graters, you'll get an idea of what your everyday kitchen tools can do to cut calories, fat, and salt.

One of my own personal favorites is the apple corer/slicer. Take an apple, and slide this easy-to-push mini-wheel over the apple, and it's instantly cored, with 8 perfect slices. A sprinkle of cinnamon, and I have an indulgent treat. (40 seconds in the microwave is even better!)



What are your favorite kitchen gadgets for healthier eating?

Slim Down Super Bowl Snacks

Pre-plan where you'll spend your calories Super Bowl Sunday and you'll be able to indulge without guilt!

Watch the clip from my TODAY show segment on this topic and steal some quick tips from my slideshow.

Watch the segment from TODAY: What kind of snacks do you make for the big game? Leave a comment on how you managed to creatively cut down on those calories.

Metabolism Myths

I’d like to set the record straight when it comes to our beliefs about metabolism and how it can influence our weight. That’s the topic of my TODAY show segment.

Watch the segment from TODAY: Let’s jump right into these “myths”…feel free to weigh in on these!

MYTH: THE BEST TIME TO WORK OUT IS IN THE MORNING

FACT: The best time to exercise is one that works best for you. When you’re motivated and alert, you’ll work harder and longer at your activity. Many people choose the morning to “get it out of the way”, while others truly feel energized and refreshed with a jump start to their day. Know yourself, and choose what works best for you. What counts is the intensity and duration of your workout.

MYTH: HAVE A SPORTS DRINK BEFORE YOUR WORKOUT TO BOOST ENERGY AND METABOLISM

FACT: Most of us don’t need the sugars (energy) and electrolytes to boost energy for a workout of an hour or less. One of the most well-documented effects on stimulating metabolic rate (and used by many athletes), is to consume water and a caffeinated product prior to a workout. Have a cup of coffee or tea–about 200 mg–prior to your exercise, to get a metabolic boost. Avoid high-potency caffeinated “turbo” drinks, or pills. Check with your doctor if you have a caffeine sensitivity, as 200 mg might be too high to meet your needs.

MYTH: EXERCISE IS THE ONLY THING THAT CAN ALTER METABOLISM

FACT: While it is true that exercise stimulates metabolic rate–while you are actively exercising (and an hour or two afterwards)–a HUGE factor altering metabolic rate is AGE. After each decade, starting around age 30, our metabolic rate (how many calories our bodies need to run normally) DROPS about 5%. This means that every 10 years, just to maintain our current weight–we’ve got to each about 100-150 fewer calories a day. This is important to consider when thinking about long term weight loss and maintenance.

MYTH: THE BEST BREAKFAST TO “JUMP START” OUR DAY IS A CARBOHYDRATE MEAL

FACT: Fiber rich carbohydrates (fruits/vegetables or whole grains) are a great part of any meal, and an easy early morning choice. A meal containing some protein and fat as well can be a better choice. The protein, to boost protein contentment and muscle energy before a workout; the fat, to help keep you satiated for a longer time (slows the rate of food exiting the stomach, which is why you feel fuller). A mix of 40-50% carbohydrates; 25-30% protein, and 25-30% fat is a reasonable goal.

MYTH: NOT EATING AFTER 7 PM HELPS YOU LOSE WEIGHT FASTER

FACT: Fewer calories help you lose weight faster! It’s fine to eat a after 7, but not a giant meal - maybe 200-300 calories no closer than 2 hours before bedtime. For those of you who like a small snack within 30 minutes of hitting the sack, limit the calories to about 100. It's uncomfortable to sleep with a full stomach - and sleep can be interrupted, and digestion of food in the horizontal position is not the best...think gravity!

MYTH: BOOST YOUR ENERGY WITH A SUGAR-TREAT IN THE LATE AFTERNOON

FACT: Many of us, even with a healthy lunch feel the need for a "pick me up" in the late afternoon. When that fatigue hits, many people reach for a sugary treat, for the "quick energy". While most of us can benefit from a modest snack between lunch and dinner - think of a mixed snack with all 3 macronutrients - carbohydrate, fat, and protein. A low-fat cheese stick with a 100 calorie pack of crackers is great, or a yogurt, or even a protein bar under 200 calories. Think 150-200 calories here, to support your overall calorie plan....that's enough calories to keep you satisfied until dinner. Plus, with a late afternoon snack, you'll be less likely to overeat at dinner, as you will avoided getting overhungry from a mini-fast since lunch.

MYTH: EATING 6 SMALL MEALS A DAY IS BETTER FOR WEIGHT LOSS THAN 3 MEALS A DAY

FACT: Know yourself. Many people do just fine with 3 meals a day, and meet their calorie needs without mid-meal snacking. Your blood sugar can regulate just fine this way (check with your doctor if you suspect hypoglycemia, or have other needs to eat more often). This can actually harm a weight reduction plan, if you're a "grazer", since eating more often goes along with eating more frequently. Again, for weight loss, it's the number of calories in and out that counts. Whether 3 or 6 meals a day - keep your calories balanced, with a balanced mix of carbohydrates, protein, and fats.

Best Ways to Spend 500 Calories

As promised, we're continuing our "Best Ways" to spend calorie series, which is also my next TODAY show segment. (Check back later for the video.) We're talking 500 calories, which can sound like a lot, but is about what you're looking for in at least two of your daily meals.

For those trying to lose weight, many are aiming for about 1500 calories, a ballpark number which might be higher or lower, depending on your starting weight, age, activity and other factors. I'm often asked about "special" meals, like a brunch, and how to avoid that sense of deprivation when we feel we'd like to indulge. Of course, these are just guidelines, and you can add or subtract 100 calories or so to round out a meal or save calories for later. It's all what works best for you.

Here are some of my favorites that you can take from home, order in a restaurant, or eat on the go. What are some of yours? Post away! We all need all the help we can get!

500 Calorie Brunch

·Vegetable/egg white omelet (100 calories total)
·5 eggs whites (75 calories) and chopped onions, peppers, tomatoes (25 calories)

·2 slices (center cut) regular or Canadian bacon (60 calories)
·2 4-inch pancakes (150 calories)
·¼ cup low-cal syrup (30 calories)
·½ cup fat free plain yogurt (40 calories)
·½ cup raspberries (40 calories)
·1 Mimosa [3 oz. champagne 2 oz. orange juice] (80 calories)

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500 Calorie Soup and Sandwich

·Chunky Vegetable Soup (100 calories)
·Ham and Cheese Sandwich (300 calories)
·3 ounces lean, low-fat ham (120 calories)
·1 thin slice (about 3/4 ounce) low-fat swiss cheese (80 calories)
·2 thin slices100% whole wheat bread or "light" 100% whole wheat bread (90 calories)
·Lettuce, sliced pickles, mustard (10 calories)

·100 calorie pack cookies or 100 calorie candy bar (100 calories)

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500 Calorie Steak Dinner

·4 ounces cooked, rare, eye of round (about 3-4 slices) (180 calories)
·½ cup cooked couscous (with finely chopped carrots, onion added) (100 calories)
·1 cup steamed green beans (fresh or frozen) (25 calories)
·4 chocolate-dipped whole strawberries (75 calories)
·4 ounces red wine (120 calories)

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500 Calorie Fast Food Meal

·Arby's Regular Roast Beef Sandwich 320
·BBQ Sauce 30
·Whole Baked Potato 150

·Chick-Fil-A or Burger King Chargrilled Chicken Sandwich (270 calories)
·Honey Mustard Sauce (30 calories)
·½ bag small waffle fries or BK kiddie fries (to share!) (140 calories)
·Small Side Salad with 1 tablespoon light dressing (60 calories)

·"Kid's Meal"
·Hamburger 250 cal
·Kiddie fries 250 cal

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What about drinks?
Choose water, any diet soda, or beverage of your choice. Coffee and tea can be good choices, but keep the add-ons to a minimum (cream, sugar, flavorings). Stick with black tea or coffee for a no-cal beverage, and be mindful of amounts of "real" cream and sugar, or limit calories with a substitute. Avoid wasting precious calories on liquids!

Watch the segment from TODAY: More from Madelyn:

• Best Ways to Spend 300 Calories
• More on 300 Calories
• Top Ways to Spend 100 Calories

More on Caffeine and Miscarriage

Two bloggers, and two very good comments. Here's more...

To "2LT Michael Noyes":
Here is the study: Maternal caffeine consumption during pregnancy and the risk of miscarriage: a prospective cohort study. Xiaoping Weng, et al. American Journal of Obstetrics and Gynecology.

Just released today. The article was embargoed. That's why you could not yet find it online. It should be available now.

To "jacksmom":
GREAT point about the herbal tea. I certainly mean those of flower origin, without psychoactive properties, which many "herbal" teas have...lots of extras added, which may be of questionable safety.

I am talking about packaged herbal or loose teas available in supermarkets for coffee/tea emporiums: Peppermint tea, orange tea, chamomile tea, etc. You make a VERY valid point. Do NOT consume teas labeled as "herbal" which contain ingredients you do not recognize from a flower source. Always check with your doctor before using any product with "herbal" labeling. There is no FDA regulation, whether pregnant or not!

I'm glad you let me know what's on your mind! Other thoughts?

Caffeine and Miscarriages

An interesting paper was just published talking about caffeine consumption and the occurrence of miscarriages during the first three months of pregnancy. I'd like to share this information with you. Watch my TODAY show segment for more information and scroll down for the video clip if you missed it live.

There have been reports of caffeine and miscarriage rates for several decades, but the scientific evidence collected was really not sufficient to connect caffeine intake and miscarriages rate. This study, from the Kaiser Permanente Research Institute in California, looked at a group of about 1000 women in the San Francisco area. Importantly, they controlled for a lot of factors thought to be related to miscarriage—including maternal age, alcohol consumption, nausea/vomiting, and others.

One major finding popped out: Those women with the highest caffeine intake (more than 200mg per day, daily) had double the number of miscarriages as those women who did not consume caffeine at all. 25 women out of 100 miscarried in the high caffeine group, compared with 12 in the 0mg caffeine ingestion group. Those women who ingested "some caffeine" (more than 0, but less than 200) showed a slight increase of 15 women per 100 (compared to 12 in the caffeine-free group).

So, what does this mean for newly pregnant women? Many obstetricians already advise their patients to eliminate, or greatly reduce, their daily caffeine intake when pregnant. This study helps support this recommendation.

Now, cutting out caffeine is not going to guarantee a miscarriage will not occur, but it appears that high consumption increases risk significantly.

What does 200mg of caffeine look like? it's two small cups of coffee, four cups of tea, or five cans of soda. The study pointed out that it was the caffeine, not the product containing it, since women consumed all kinds of caffeinated beverages.

Are you newly pregnant? Know someone who is? What advice are they getting about caffeine intake? With this new observation, it seems wise to reduce daily caffeine intake, if not eliminate it totally.

For those that need a substitute, try decaffeinated coffee and tea, or herbal tea to dramatically lower your caffeine intake, yet provide a warm beverage.

Looking for a "jolt?" Try a quick shower, take brisk walk, go out and get some sunshine, eat a fruit, have some juice, or drink a cold glass of water.

What else have you tried?

More from Madelyn on Caffeine:

• Your questions answered on "Caffeine and Miscarriages"
• The New Buzz on Caffeine: Is Caffeine Safe?

More on "300 Calories"

I must clarify a comment that several insightful readers raised about the number of calories "many of us need" from my post on Best Ways to Spend 300 Calories.

In my comment of 1200-1500 calories per day, that is in reference to those who are trying to lose weight, anywhere from one to two pounds a week. I did not mean maintenance calories.

The absolute number depends on your present size and activity. The way I have my patients calculate the best number is to take what you're eating now (keep a food log, and calculate the total calories) and cut back, depending on the rate of weight loss you are aiming for. Looking for a pound a week? Cut out 500 calories per day. Looking for a pound a month? 100 calories a day should do the trick.

A 6-foot tall man, consuming 3000 calories a day could cut back to 2000 calories a day, and lose two pounds a week. A 5-foot tall lady, consuming 1600 calories a day, and maintaining, when she wants to lose could cut back 250 calories a day, and lose ½ pound a week, or two pounds a month.

There is no "perfect" number, and these ball park numbers are only a guideline with which you must experiment. I get many queries from readers wondering why they are NOT losing weight at all, just maintaining, and consuming 1500 calories a day. That is someone who needs to trim at least 100-200 calories a day to achieve loss, if being weight stable is not enough.

This Friday, we're continuing this series, and my TODAY show segment will be on what 500 calories calories looks like. Stay tuned, and send me your ideas.

Leave a comment and let me know what you think! It's a great way for us to interact on this topic.

Best Ways to Spend 300 Calories

We had a lot of fun with the best ways to spend 100 calories, both on this blog, and on the TODAY show segment. It was so popular, we decided to make a "mini-series" about this topic. This week, how to spend 300 calories.

Why 300? This is a reasonable number for at least one or two meals a day, and coupled with some 100-200 calorie snacks, provides about 1200-1500 calories per day, a number that's about right for most of us (depending on age, activity, and body size).

Here are a few of my favorites that we're talking about on TODAY. I've listed different types, so you can first decide what you're in the mood for. It's most important to enjoy what you've selected, and not base your choice only on what "I should eat" to save calories.

Watch the segment from TODAY: For example, if you don't feel like a lot of chewing and large volume, avoid the main dish salad, and go for something else. If you haven't had a chance to plan ahead, a fast food restaurant can work, when you think about your choice.

What are some of your own ideas? Post a quick comment, we all need lots of help!

"Breakfast" Food (good for any time of day): 300 calories

• 2 scrambled eggs (in non-stick pan, coated with a non-stick spray)
• 1 serving Oscar Meyer pre-packaged Canadian Bacon
• 1 slice light 100% whole wheat bread with 1 teaspoon of low-sugar jam or light butter
• 1/2 cup of blueberries (or berries of choice)
• Choice of coffee, tea, water, or other non-cal beverage.

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"Meat & Potato" Food: 300 calories

• 1 flame-grilled Boca burger (or other soy burger)
• Lettuce, tomato, onions, and mustard
• 1 light whole wheat sandwich bun
• 1 medium baked sweet potato, fluffed with 1/2 teaspoon each brown sugar and light butter
(OR bake a serving of pre-packaged frozen fries in the oven, as directed on the package, or take a medium white or sweet potato, cut into 8 long pieces, coat with oil spray, and bake in the oven about 45 minutes at 350°)

• Low-cal drink

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"Main Dish Salad" Food: 300 calories

• 2 cups mixed greens
• 4 ounces (quarter pound) of sliced white meat chicken
• sliced raw veggies of your choice
• 1 tablespoon dressing, made with 1 teaspoon olive oil and 2 teaspoons lemon juice or balsamic vinegar
• Low-cal drink

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"Fast" Food: 300 calories

• Large chili OR 6-inch turkey sub, with lettuce, tomatoes, onions, cucumbers, mustard
• Low-cal drink

Of course, these are all "about" 300 calories, and it's important to recognize that if you get a little more enjoyment from the meal by adding, say, 50 calories in low-fat mayonnaise to your sandwich, it's okay to go over a bit now and then. Just account for those calories elsewhere in the day.

As we all know, 50 calories extra here and there can wind up as 10 extra pounds in a year!

Other thoughts to share? Post away!

Update: More on 300 Calories

Food Old Wives' Tales That Are True!

We've all been told by our mothers, grandmas (and a host of other loved ones) that certain food-related tales can support good health. I thought we'd take a look at some of the most popular ones, which is the topic of my TODAY show segment. Check these out, and see if you agree! Let me know if you have some other "old wives' tales" you'd like to share.

Watch the segment from TODAY: Chicken Soup Helps a Cold - TRUE

• Warmth helps soothe the symptoms of a sore throat
• Liquid is good for staying hydrated (dehydration is easy with a cold!)
• Chicken soup has as an "anti-inflammatory" effect on body cells, to help reduce mucus production
• In the body, chicken soup slows the migration of white blood cells (called neutrophils) to the infection site, and slows down inflammation, which can help reduce congestion.

Ginger Ale is Good for an Upset Stomach - TRUE

• The active ingredient in the spice, ginger, is called gingerol
• Gingerol helps calm the digestive tract
• An updated version of the "tale" is to use ginger tea (a few slices of fresh ginger or a 1/2 teaspoon on powdered ginger in a cup of hot water), or crystallized ginger (about 10 calories per piece)
• Helps a variety of upset stomachs from morning sickness to recovery from a stomach virus

Fish is Brain Food - TRUE

• he omega-3 fats in many fish support brain cell health
• Healthy brain cell membranes support normal brain function
• Brain actions associated with omega-3 fat activity range from memory to mental focus, to mood
• disorders; studies are ongoing to demonstrate clear-cut actions

Caffeine Helps a Hangover - TRUE

• Avoiding overindulgence is the best strategy
• If you overindulge, caffeine (in coffee, tea, or other sources) can help jump start recovery from a hangover
• Caffeine is a stimulant and helps improve alertness and mental focus, to help promote other health-related behaviors like drinking plenty of water and eating some nutrient-dense foods
• Caffeine can help relieve a headache, often experienced as a hangover symptom

An Apple a Day Keeps the Doctor Away - TRUE

• Apples are rich in fiber and water, making them great for weight control (very filling) and digestive health (regularity!)
• A large apple has about 100 calories and 5 grams of fiber
• Antioxidants in apples, called "flavanols" support heart and lung health, and can help reduce cellular inflammation
• One apple a day is not going to be a cure-all, but can clearly support good healthy when consumed daily
• Eating the skin is a "must do" - that's where most of the flavanols are; skip the apple juice or apple sauce

Street Talk: What Are Your Favorite Wives' Tales?

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More from Madelyn:

• Food Myths That Will Shock You
• Can Red Wine Prevent Heart Disease?

"Belly Fat" Foods: Calories Still Count!

I'm doing a TODAY show segment on an area that is quite "hot" in the weight loss department: Foods that promise to "banish belly fat." Boy, does that sound great or what?

As many of you know from reading this blog, if it sounds too good to be true, it probably is. This idea has a basis in real science, and here it is: When people consumed a calorie-controlled (key word here!) diet plan and included foods with MUFA (a kind of heart healthy fat, Mono Unsaturated Fatty Acids), they had a better rate of weight loss with these foods added. These foods include, avocados, nuts, olives, and olive oil. But, they did not have these foods in unlimited amounts! While these can be part of a weight loss plan, proceed with caution! These foods contain high numbers of calories, for even modest amounts.

I'd love to hear your thoughts on this highly controversial topic!

Watch the segment from TODAY: When it comes to weight loss, there's no such thing as a "free lunch." Calories in, and calories out are what counts. And "belly fat" is a relative term. For so many, we can be "apple" or "pear" shaped, and we all have fat in our midsection. Also, be aware that losing weight will reduce the fat around your middle, but if the muscle tone underneath isn't worked on (as in no exercise), you'll still wind up with a flabby middle! As we all know, both eating and activity are the keys to modifying belly fat.

So, enjoy a few slices of avocado in your salad, or a small handful of nuts as a snack, and a drizzle of olive oil on your salad or to saute some chicken. Just remember to count those calories in your daily plan. Just because they're healthy foods doesn't mean your body doesn't register the calories! If weight loss is you goal (and not just healthy eating), the portions matter. If you're not concerned with your weight (or need to gain), then these foods are a great healthful choice, and you don't have to worry much about the amounts.

Other thoughts? Leave a comment!

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More on Weight Loss on iVillage:

• Join the Dieting Buddies community

Top Ways to Spend 100 Calories

Well, after weeks of holiday eating, we're all paying a lot more attention to the calories we eat every day. Our thoughts now often turn to getting the maximal enjoyment and satisfaction from the fewest calories. Where to begin?

Are there really some shortcuts to enjoying the tastes we want while saving calories at the same time? I think we can.

Why 100 calories? It's not really a scientific fact, but it's easy to do the mental math, and those calories are enough to satisfy as a snack. Here are some of my favorites. I'd love to hear some of yours!

Here's what 100 calories will get you, with the best choice first, followed by an option which should be chosen with caution. It's not the worst, but viewed as a special occasion choice.

If you want 100 calories in starch:
Max your calories with a medium baked potato (fist sized), scooped and fluffed with some chives. (Or, about 12 fast-food size french fries.)

If you want 100 calories in protein:
Max your calories with 3-4 slices of roasted chicken breast, without the skin. (Or, about ¼ cup of chicken salad.)

If you want 100 calories of a salty/crunchy snack:
Max your calories with 10 whole dill pickles. (Or, about 8-10 potato chips.)

If you want 100 calories of a dairy product:
Max your calories with a cup of 0% fat strained yogurt, plain and adding your own berries. (Or, about ½ cup of fruit-flavored yogurt.)

If you want 100 calories of a condiment:
Max your calories with 2 cups of tomato salsa. (Or, about 7 tablespoons of ketchup.)

If you want 100 calories of fruit:
Max your calories with a whole fresh fruit. (Or, about 6-8 ounces of 100% juice.)

If you want 100 calories of chocolate:
Max your calories with a single serve, 100-calorie candy bar, and eat the whole thing. (Or, about ½ or less of a regular candy bar...hard to eat only part!)
Watch the segment from TODAY: What other 100 calorie servings work for you? We need all the help we can get! Leave a comment with your suggestions.

Food Myths That Will Shock You

I'd like to tackle some common food myths that seem to have taken on lives of their own. That's the topic of another TODAY show segment. (Scroll to watch the video from the segment below.)

What do you think of these? Do you have any others you've heard about to share? Leave a comment!

Myth #1: "Chinese Food Makes You Hungry"

This is a very old myth, at least several decades old, which comes from the way Chinese food "used to be" prepared.

Years ago, portions were much smaller than other cuisines, low in whole-grain carbohydrates (white rice), and low in fiber (most dishes didn't have much in the way of veggies), and relatively low in protein. So, this combo of factors can help speed up the rate of your stomach emptying, and cause you to be hungrier sooner.

Nowadays, Chinese food has more vegetables, more lean protein/tofu added, and you can get brown rice. Plus, the portions have grown to meet consumer demand. Quite a difference!

Answer? Chinese food does NOT make you hungrier later on than any other type of food.

Myth #2: "Turkey Puts You to Sleep"

This myth is most commonly associated with a Seinfeld episode where Jerry wanted to feed a girl some turkey to put her to sleep. "Turkey has tryptophan" and that will make her fall asleep.

Here’s the 411 on the sleepy stuff: Trypotophan is the precursor amino acid for the brain chemical, serotonin, that does promote sleep. More tryptophan in the brain makes more serotonin, which can make you sleepy, but it's not so simple.

The tryptophan in turkey (and all other proteins) is surrounded by other amino acids that compete with the tryptophan to get into the brain. That's where the tryptophan needs to go to turn into serotonin. In protein, the tryptophan is in smaller amounts compared to others, so when you eat protein, tryptophan can't get into the brain—it's out-competed by the other amino acids. (Have I lost you yet?) No extra trytophan in the brain = No more serotonin = No more sleep. That's why this is a myth. But, people are usually eating a giant meal when they eat turkey, which promotes fatigue, not the turkey alone.

Answer? Myth!

Myth #3: ”Drinking Ice Water Helps You Lose Weight”

Drinking water is always good for weight loss, but this concept is related to the idea that if you drink ice water, your body has to burn calories warming it up.

Technically correct, but the number of calories you burn are really tiny. It's about 1 calorie per ounce of ice water to warm it up. We would think it would take more calories to heat up the water, but it doesn't.

So, drink water, but only ice water if you like it. Of course, you also don't cancel out the calories of an iced beverage that has calories because it's cold (like soda or juice), although that would be nice!

Answer? Myth!

Myth #4: ”Carbohydrates Are More Fattening Than Other Foods”

Carbohydrates, whether fruits and vegetables, or starchy stuff (like breads, rice, pasta, potatoes) all have 4 calories per gram of food. This is the same as protein with 4 calories per gram. It's about half of what fat has at 9 calories per gram!

Where people get messed up is that they first don't realize that fruits/veggies are carbohydrates, rich in water and fiber, and the starchy carbs can be fiber rich, but of course, low in water.

It's a lot easier to gobble down refined starchy carbs (white flour), since there's no fiber to expand in our stomachs to signal we're full. So, people have the perception that carbs are more fattening, because it's easy to overeat on them, and then tend to eat less of the 100% whole grain starches. Plus, carbohydrates are combined with fat for dessert items, which means lots of added sugars (still carbs). But don't blame the carbs on that!

Answer? Myth!

Myth #5:”Spicy Foods Burn Calories”

While this feels like it should be true, it's a myth, when it comes to burning significant calories. We eat spicy foods, start sweating, and feel warm. Is that a metabolic effect? Yes, but such a tiny one, you can't count on that to burn many calories, and certainly not to justify eating a spicy meal just because you'll be burning calories from the spices.

The effect on us is more superficial—sweating and warmth—and not a robust metabolic one. But, you can use spices to rev up the flavor of lower calorie foods like chicken, fish, and vegetables!

Answer? Myth!

Myth #6: ”Avoid Dairy Products When You Have a Cold”

This is such a common myth that a number of scientific studies have been done to test this. The myth is that dairy products have been thought to promote mucus production, and thus should be avoided with colds and other upper respiratory problems, including asthma.

There is no consistent effect of dairy products on mucus production. It cannot be demonstrated that this is a problem. If you feel that you are affected, then don't do it, but don't avoid needlessly. It is possible to have this sensation, since milk can have a filmy residue in the mouth after drinking, but this has nothing to do with mucus.

Answer? Myth!

Watch the segment from TODAY: Have any other nutrition myths to bust? Post your questions here on the blog and we’ll get to the bottom of it!

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More from Madelyn:

• Busting More Nutrition Myths

"Double Duty" Super Foods

Does healthy eating always lead to weight loss?

I'm often asked that question by well intentioned people. When we change our eating habits, and make better choices, it's natural to think that weight loss will automatically happen. It's disappointing when it doesn't, and there is a solution to this.

Look for foods that taste good, have great nutrient content, and help to satisfy and keep your more content. So, double duty for good health and weight loss. That's the topic of my TODAY segment:

Watch the segment from TODAY:
I'd like to share my top five double duty foods, and hear about some of yours.

Dark Green Vegetables
The deeper the color, the more the nutrient content. Called phytochemicals, these plant chemicals have a big impact on all body cells. The fiber and water content of dark green veggies fill you up with few calories. And, don't stop with green vegetables. All colorful veggies are a plus for health and weight loss--yellow, orange, and even white.

White
"White?" Sure. When it comes to veggies, white is a color. Think cauliflower, onions, and garlic--packed with flavor and phytochemicals.

Deep Purple Berries
Blueberries are a favorite of many people, but blackberries and raspberries are also great choices. Rich in antioxidants and flavanoids for heart health, berries are high in fiber, and naturally sweet. (Think of them as "nature's candy.") Eaten alone, or added to yogurt, cereals, or other foods where you want to add a little sweetness. At 50 calories a cup, satisfying with few calories.

100% Whole Grains
The key here is "100%". We often think starchy carbohydrates are "fattening," but that's really related to those refined, white carbohydrates that don't fill you up until you've eaten a whole loaf of bread!

When you take the fiber (those whole grains) out of the starchy carb, you have to eat much more to be satisfied. When you consume 100% whole grains, you get a great sense of fullness and all the B vitamins with these fiber rich choices. Think 100% whole grain--oatmeal, whole wheat, quinoa, spelt, flax--for all your choices. Cereals, breads, or as a side dish. With whole grains, fewer calories provide maximum fullness.

Nuts
Nuts are a confusing category. Loaded with protein and heart healthy fat, we often think they're a dieter's nightmare. Not so. If you can think in "small handfuls," nuts can be the perfect diet aid. This small amount provides major satisfaction and contentment with about 100 calories (about 10 nuts).

Think almonds, walnuts, or filberts. Look for raw, or dry roasted. Avoid sugar coated or caramelized nuts, with many extra calories. Another good choice are pistachios. A handful of those in the shell make a great snack. Plus, having to "work" to eat, slows down how fast you're eating those nuts. In terms of calories, nuts are a much better choice than peanut butter.

Yogurt
One of nature's perfect foods, if you choose low or non-fat varieties without added fruit. Packed with protein (some of the strained Greek-style yogurt have about 20 grams of protein for 100 calories) and calcium rich, yogurt is a food you can both eat and use in cooking for better nutrition and saving calories (instead of sour cream). The healthy bacteria are a major plus for digestive health.

What other favorites do you have? I'd love to know! Leave a comment!

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As Seen on TODAY: Supercharge Change for Better Health

• Sign Up! 6 Weeks to Your Best Body Ever

More from Madelyn:

• Fruits, Vegetables and Breast Cancer
• The Yogurt Explosion
• Busting Nutrition Myths
• Is Organic Worth the Price?

Finding "Filling" Foods

Did you ever think about how some foods really give you that sense of "fullness" while others leave you looking for more? That's the topic of my TODAY show segment. Are there foods that can "fill you up" more than others?

A documented fact: We eat for the weight of food (as in "volume") versus calories. That's why it's so easy to overeat.

How to overcome that? Look for ways to increase volume, without increasing calories. The big three food "freebie" factors to look for are: 1. Water 2. Fiber and 3. Air. They "bulk" up food, giving us that greater sense of fullness, without adding extra calories.

Plus, when it comes to macronutrients (carbohydrates, protein, and fat) ounce for ounce, protein foodsare the most satisfying. So, look for lean protein sources for maximal satisfaction.

Watch the segment from TODAY: Here are a few of my favorites:

1. Air popped popcorn, instead of chips
2. Whole wheat pasta, instead of white flour pasta
3. Chunky chicken vegetable soup, instead of cream-based soups
4. Plain non-fat yogurt with some fresh berries, instead of a bottled fruit smoothie
5. Eggs or egg-substitutes, instead of a fatty hamburger
6. Raw vegetables or frozen steamed veggies, instead of frozen vegetables in butter sauce
7. Fresh fruit, instead of fruit juice

These have worked for me and for hundreds of my patients. I'd love to hear your ideas! Leave a comment and let me know what your thoughts.

Eating from a Vending Machine

I’m often asked what’s the “best choice” or “least bad” choice when it comes to eating from a vending machine. While we all try to pre-plan, sometimes we’re stuck, and the only food around is the office vending machine. That’s the topic of my TODAY segment, complete with vending machine on the set!

I hope you’ll send in your own ideas of what you're checking out the machines for something to eat!

While there are some occasional “healthy vending machine” companies attempting to offer a variety of nutritious offerings (a great thing!), most of us are stuck with the standard machines filled with candy, chips, cookies—what most of us would refer to as “junk food." So, are there any good choices there to provide any significant nutrient content, or a better choice for our waistlines? In a word, yes!

Watch the segment from TODAY: First, there are a few fundamentals when it comes to vending machine eating:

1. Think before your choose to determine what you really want…Is it salt? Chocolate? Crunch? Picking to satisfy your taste buds first can save hundreds of calories.

2. Size matters. Choose the smallest size of whatever you really want—whether its chips, candy, or cookies. We all know we’re going to eat the whole bag, anyway—even if it says two or three servings.
3. Choose ONE item. Don’t “pre-eat." Select one package, and tell yourself that’s your limit. If you’re still looking for something afterwards, you can go back and get a pack of mints. (Intense taste, few calories.)

So, what are some choices to consider?

If you want something salty and crunchy:

Look for the smallest bag of regular chips, baked chips, or pretzels. Nutritionally, they’re all about the same. The smallest serving is the best choice.

If you want chocolate:

Choose a small chocolate bar, with almonds if you like them. Avoid the nougat fillers, which add additional calories and sugar.

If you are looking for the best nutritional choice:

Most machines have trail mix, AKA that mixture of dried fruit pieces and nuts. Try to avoid the ones with candy mixed in. Or, try a bag of almonds, peanuts, or cashews. Read the label for the serving size, as these can pack a major calorie punch. A handful of nuts is roughly 150 calories!. Some machines have peanut butter crackers, another good choice.

Bottom line: Choose carefully from a vending machine. There is always something you can find for about 200 calories. Think of it as an indulgence, so pick what you like. If you find the vending machine is a frequent source of food for you, it’s time to rethink your shopping habits!

How have you managed at a vending machine?