"Clearly, if disease is manmade, it can be man-prevented. It should be the function of medicine to help people young as late in life as possible."
-Dr. Ernest Wunder, President, American Health Foundation (1975)
-Dr. Ernest Wunder, President, American Health Foundation (1975)
Picking a Better Bar Before a Run
by Abby Housefield
Let's face it, we can all run short of time to pack a healthy breakfast, lunch, or a pre-run snack. When the hunger bug hits and we need something quick, ideally, real, whole foods are the healthiest option. But, who lives in an ideal world? Sometimes, we have to go with handy and quick, which energy/protein bars certainly are. Therefore, the big question is; which one should you buy? The grocery store isles are lined with energy bar options. Each bar toting its amazing nutritional value and energy benefits! My goal is to help you learn to filter through all the marketing hype to find a bar that would be best for you, and offers the most bang for your buck? Let me share three general guidelines for evaluating the nutrition label on an energy bar.
First, check the sugar content. As runners we are often concerned about our health and weight, and may faithfully pass up the soda and candy bars, only to be sabotaged by the energy bar we choose. Remember that all energy bars are not created equal. PowerBar’s Protein Plus Chocolate Brownie, offers 30g of protein, and a whopping 30g of sugar. In comparison a snickers bar contains 28.8 g of sugar. The new USDA My Plate Food Guide recommends that a person on a 1,600-calorie per-day diet only consume 6 teaspoons (tsp) of sugar a day. One PowerBar Protein Plus is 7.5 tsp alone. A better choice is a bar that has less than 14 grams of sugar per serving. The less sugar the better.
My second recommendation is to check the calories and serving size. Many of the bars on the market can easily have 500 calories or more per bar. For runners, and the average person, 500 calories may be the better part of a meal; not a snack. Labels on the higher calorie bars might split the bar into two servings, so at first glance it appears the bar is only 250 calories, however, a closer look reveals that if you eat the whole bar, (as most of us would) you have just consumed 500 calories. Remember to take a second look at the serving size and the calorie count per serving of the bar that you choose. I suggest that the bar you choose not contain more than 250 calories per serving.
Finally, read the label carefully for ingredients that you do not recognize, or that do not sound like real food. For example, many nutrition bars contain sucralose, also known as Splenda. Companies add this in as an effort to keep the sugar content of the bar lower. Sucralose is an artificial sweetener that is not broken down by the body. It is made by chlorinating table sugar. A study done by the University of Duke found that daily consumption of sucralose at 1.1-11 mg/kg (the acceptable amount from the FDA is 5mg/kg) decreased good intestinal bacteria by 50%, increased intestine pH levels, and contributed to an increase in body weight. A few other red-flag ingredients to watch for are: partially, or fully hydrogenated oils, high fructose corn syrup, other artificial sweeteners (acesulfame-K, Aspartame, Equal, NutraSweet, Saccharin, Sorbitol), shortening, artificial flavoring and artificial coloring. None of these additives are natural to our bodies, and often are not processed the same as whole foods. Often, another indicator of an energy bar having a whole foods base is the fiber content. The higher the fiber the more whole foods are in the energy bar and decent ingredients.
After applying the above guidelines to a number of energy bars, I Have found the following bars to have 14 g of sugar or less.
Clif Mojo Bars, Chocolate Almond Coconut: 200 calories, 12g of fat, 8 g of protein, 3 g of fiber, 10 g of sugar
*All flavors are less than 14 g of sugar.
Luna, Blueberry Bliss: 180 calories, 5 g of fat, 8 g of protein, 3 g of fiber, 13 g of sugar
*All flavors are 13 g of sugar or less.
thinkThin, Chunky Peanut Butter: 230 calories, 8 g of fat, 20 of protein, 1 g of fiber, 0 g of sugar
*(Contains natural sugar alcohols, which may bother your digestive system)
NuGo Slim, Roasted Peanut: 190 calories, 7 g of fat, 15 g of protein, 9 g of fiber, 2 g of sugar
*NuGo Smarte Carb, Slim, 10 Cranberry, Free, & Family, are 14 g of sugar or less
Bob’s Oat Bars, Apricot** 2 servings per bar: 180 calories, 6 g of fat, 3 g of protein, 3 g of fiber, 9 g of sugar
*All flavors are between 8-10 g of sugar.
Nutiva Hemp Seed Bar, Original: 210 calories, 15 g of fat, 7 g of protein, 4 g of fiber, 8 g of sugar
*All flavors are between 8-9 g of sugar.
Prana Bar, Rise Energy: 210 calories, 12g of fat, 4 g of protein, 4 g of fiber, 12 g of sugar
*Breakfast Bar 14 g of sugar
Earnest Eats, Almond Trail Mix: 210 calories, 9 g of fat, 5 g of protein, 4 g of fiber, 14 g of sugar.
*All flavors have 14 g of sugar.
In addition to the above guidelines, also consider the type of activity you are fueling for. If it is a short or quick run, half of a bar may be sufficient. Also, a bar with more total carbohydrates will be more beneficial on a short, quicker paced run. A bar with higher carbohydrates will digest quicker and give you the energy needed within the first 30 minutes of your workout. If you are getting ready for a long run, choose a bar that has a closer balance of carbohydrates to fat and protein. The balance of the three main nutrients will help sustain you through the duration of your run.
I hope that the next time you find yourself staring at the numerous options of energy bars in the stores; you will be better prepared to select a healthier bar that will fit your workout needs and lifestyle. Nutrition bars are a good option when time is short and life is rushed, but whenever possible make the choice of real, whole foods, like an apple and peanut butter before a run.
References
Clif Bar & Co.: Luna Bar Overview
Spiru-tein: Chocolate Spirutein Overview
thinkThin: Brownie Crunch Protein Bar Nutrition Analysis
Sugar Stacks: Candy
The New York Times, “New Salvo in Splenda Skirmish”. Browning, Lynnley (2008)
First, check the sugar content. As runners we are often concerned about our health and weight, and may faithfully pass up the soda and candy bars, only to be sabotaged by the energy bar we choose. Remember that all energy bars are not created equal. PowerBar’s Protein Plus Chocolate Brownie, offers 30g of protein, and a whopping 30g of sugar. In comparison a snickers bar contains 28.8 g of sugar. The new USDA My Plate Food Guide recommends that a person on a 1,600-calorie per-day diet only consume 6 teaspoons (tsp) of sugar a day. One PowerBar Protein Plus is 7.5 tsp alone. A better choice is a bar that has less than 14 grams of sugar per serving. The less sugar the better.
My second recommendation is to check the calories and serving size. Many of the bars on the market can easily have 500 calories or more per bar. For runners, and the average person, 500 calories may be the better part of a meal; not a snack. Labels on the higher calorie bars might split the bar into two servings, so at first glance it appears the bar is only 250 calories, however, a closer look reveals that if you eat the whole bar, (as most of us would) you have just consumed 500 calories. Remember to take a second look at the serving size and the calorie count per serving of the bar that you choose. I suggest that the bar you choose not contain more than 250 calories per serving.
Finally, read the label carefully for ingredients that you do not recognize, or that do not sound like real food. For example, many nutrition bars contain sucralose, also known as Splenda. Companies add this in as an effort to keep the sugar content of the bar lower. Sucralose is an artificial sweetener that is not broken down by the body. It is made by chlorinating table sugar. A study done by the University of Duke found that daily consumption of sucralose at 1.1-11 mg/kg (the acceptable amount from the FDA is 5mg/kg) decreased good intestinal bacteria by 50%, increased intestine pH levels, and contributed to an increase in body weight. A few other red-flag ingredients to watch for are: partially, or fully hydrogenated oils, high fructose corn syrup, other artificial sweeteners (acesulfame-K, Aspartame, Equal, NutraSweet, Saccharin, Sorbitol), shortening, artificial flavoring and artificial coloring. None of these additives are natural to our bodies, and often are not processed the same as whole foods. Often, another indicator of an energy bar having a whole foods base is the fiber content. The higher the fiber the more whole foods are in the energy bar and decent ingredients.
After applying the above guidelines to a number of energy bars, I Have found the following bars to have 14 g of sugar or less.
Clif Mojo Bars, Chocolate Almond Coconut: 200 calories, 12g of fat, 8 g of protein, 3 g of fiber, 10 g of sugar
*All flavors are less than 14 g of sugar.
Luna, Blueberry Bliss: 180 calories, 5 g of fat, 8 g of protein, 3 g of fiber, 13 g of sugar
*All flavors are 13 g of sugar or less.
thinkThin, Chunky Peanut Butter: 230 calories, 8 g of fat, 20 of protein, 1 g of fiber, 0 g of sugar
*(Contains natural sugar alcohols, which may bother your digestive system)
NuGo Slim, Roasted Peanut: 190 calories, 7 g of fat, 15 g of protein, 9 g of fiber, 2 g of sugar
*NuGo Smarte Carb, Slim, 10 Cranberry, Free, & Family, are 14 g of sugar or less
Bob’s Oat Bars, Apricot** 2 servings per bar: 180 calories, 6 g of fat, 3 g of protein, 3 g of fiber, 9 g of sugar
*All flavors are between 8-10 g of sugar.
Nutiva Hemp Seed Bar, Original: 210 calories, 15 g of fat, 7 g of protein, 4 g of fiber, 8 g of sugar
*All flavors are between 8-9 g of sugar.
Prana Bar, Rise Energy: 210 calories, 12g of fat, 4 g of protein, 4 g of fiber, 12 g of sugar
*Breakfast Bar 14 g of sugar
Earnest Eats, Almond Trail Mix: 210 calories, 9 g of fat, 5 g of protein, 4 g of fiber, 14 g of sugar.
*All flavors have 14 g of sugar.
In addition to the above guidelines, also consider the type of activity you are fueling for. If it is a short or quick run, half of a bar may be sufficient. Also, a bar with more total carbohydrates will be more beneficial on a short, quicker paced run. A bar with higher carbohydrates will digest quicker and give you the energy needed within the first 30 minutes of your workout. If you are getting ready for a long run, choose a bar that has a closer balance of carbohydrates to fat and protein. The balance of the three main nutrients will help sustain you through the duration of your run.
I hope that the next time you find yourself staring at the numerous options of energy bars in the stores; you will be better prepared to select a healthier bar that will fit your workout needs and lifestyle. Nutrition bars are a good option when time is short and life is rushed, but whenever possible make the choice of real, whole foods, like an apple and peanut butter before a run.
References
Clif Bar & Co.: Luna Bar Overview
Spiru-tein: Chocolate Spirutein Overview
thinkThin: Brownie Crunch Protein Bar Nutrition Analysis
Sugar Stacks: Candy
The New York Times, “New Salvo in Splenda Skirmish”. Browning, Lynnley (2008)
Spice It Up!
Take a minute to think about some of the ethnic foods you eat and the traditional spices that season that food. Mexican food is seasoned with chilies, cumin, oregano and peppers. Thai foods are often seasoned with cilantro, lemongrass, mint, basil and ginger. In chinese food you will find star anise, fennel seed, cinnamon, cloves, ginger and garlic. Now, think about american cuisine. What spices and herbs are in the traditional american foods. Salt? Pepper? does Ketchup count? As you can see americans don't eat with much flavor; our flavor comes from salt, fat and sugar. Which might explain our waistlines compared to other countries. Spices are a great way to bump up flavor in meals without extra salt, fat, or sugar. They also add extra antioxidants and health benefits! Here are five spices that should be easy to slip into your holiday meals!
Cayenne. Half a teaspoon of this hot red pepper may boost feelings of fullness when added to a meal. A recent study found, the phytonutrient capsaicin, the element that gives cayenne it's kick, may stimulate certain fat-burning proteins. Capsaicin also helps reduce excessive stomach acid, decreasing the risk for ulcers and it improves blood vessel function, lowering blood pressure. Add cayenne to the batter of chocolate baked goods, scrambled eggs, sauteed winter greens, stews, vinaigrettes and steamed edamame. Parmesan and cayenne on popcorn lend to a sophisticated snack.
Cinnamon. Coming from the inner bark of a southeast Asian tree, this mildly sweet spice can improve insulin sensitivity, which reduces the risk of type 2 diabetes. Cinnamon has a bioactive compound that called procyanidin, which may help balance blood sugars. It also is an antioxidant and antibacterial powerhouse. Sprinkle a teaspoon in your daily oatmeal, pancake batter, squash or lentil soup, fruit crisps, tomato sauce, and ground coffee. Stir into almond or peanut butter. Add cinnamon sticks to stews while cooking; use to stir hot cocoa or warm apple cider.
Cloves. Often over-looked, these dried flowers are extremely high in antioxidants. Cloves are three times higher in antioxidants then oregano. Cloves combat oxidative stress in the brain and may help decrease brain fog. New research is suggesting that clove extract may block glycation, a process where protein or fat molecules bond to simple sugar molecules and create advanced glycation end products. These end products are found in aging heart disease and diabetes. Add ground cloves to quick breads, smoothies, oatmeal, chili, bean soups, roasted sweet potatoes, applesauce and french toasts. Add whole cloves to poaching liquid or when cooking whole grains. A clove studded onion, spices up stock.
Ginger. Traditionally, ginger is used to boost immunity and soothe digestive upset. But spicy-hot fresh ginger contains a components called gingerol. This component may lessen arthritis pain and inflammation by protecting against free radical damage and suppressing pro-inflammatory compounds. After tough workouts, eating ginger can also lessen muscle soreness by as much as 25 percents. Some studies have shown ginger to help reduce motion sickness and nausea associated with situations such as chemotherapy and pregnancy. Grate fresh ginger into marinades, stir-fries, salad dressing, and vegetable soups. Gently boil fresh ginger slices, then add lemon juice and honey for a warming immune boost. Sprinkle ground ginger into batters, granola, smoothies and green tea. Cooking beans with ginger can improve our bodies ability to digest the beans.
Nutmeg. Nutmeg contains myristicin, an oil with antioxidant and antibacterial properties that may suppress cancerous cells. Traditionally, the oils in nutmegs have been used to reduce symptoms of diarrhea, nausea and stomach upset. When applied topically, they have help reduce tooth and mouth pain. Nutmeg is a clever secret ingredient in dishes such as burgers and meatballs, quiches, casseroles, hummus, cream-based soups and brousn rice. Grate into smoothies or whipping cream for a quick antioxidant boost.
**Freshness: whole spices are good for up to one year when stored away from light, moisture, and heat. Ground spices last only about three months. To retain potency and flavor longer, purchases spices such as nutmeg and cloves whole. When you need them use a spice grinder, grater, or mortar and pestle. Buying small quantities of bulk spices saves money and means more flavor, less waste.
Cayenne. Half a teaspoon of this hot red pepper may boost feelings of fullness when added to a meal. A recent study found, the phytonutrient capsaicin, the element that gives cayenne it's kick, may stimulate certain fat-burning proteins. Capsaicin also helps reduce excessive stomach acid, decreasing the risk for ulcers and it improves blood vessel function, lowering blood pressure. Add cayenne to the batter of chocolate baked goods, scrambled eggs, sauteed winter greens, stews, vinaigrettes and steamed edamame. Parmesan and cayenne on popcorn lend to a sophisticated snack.
Cinnamon. Coming from the inner bark of a southeast Asian tree, this mildly sweet spice can improve insulin sensitivity, which reduces the risk of type 2 diabetes. Cinnamon has a bioactive compound that called procyanidin, which may help balance blood sugars. It also is an antioxidant and antibacterial powerhouse. Sprinkle a teaspoon in your daily oatmeal, pancake batter, squash or lentil soup, fruit crisps, tomato sauce, and ground coffee. Stir into almond or peanut butter. Add cinnamon sticks to stews while cooking; use to stir hot cocoa or warm apple cider.
Cloves. Often over-looked, these dried flowers are extremely high in antioxidants. Cloves are three times higher in antioxidants then oregano. Cloves combat oxidative stress in the brain and may help decrease brain fog. New research is suggesting that clove extract may block glycation, a process where protein or fat molecules bond to simple sugar molecules and create advanced glycation end products. These end products are found in aging heart disease and diabetes. Add ground cloves to quick breads, smoothies, oatmeal, chili, bean soups, roasted sweet potatoes, applesauce and french toasts. Add whole cloves to poaching liquid or when cooking whole grains. A clove studded onion, spices up stock.
Ginger. Traditionally, ginger is used to boost immunity and soothe digestive upset. But spicy-hot fresh ginger contains a components called gingerol. This component may lessen arthritis pain and inflammation by protecting against free radical damage and suppressing pro-inflammatory compounds. After tough workouts, eating ginger can also lessen muscle soreness by as much as 25 percents. Some studies have shown ginger to help reduce motion sickness and nausea associated with situations such as chemotherapy and pregnancy. Grate fresh ginger into marinades, stir-fries, salad dressing, and vegetable soups. Gently boil fresh ginger slices, then add lemon juice and honey for a warming immune boost. Sprinkle ground ginger into batters, granola, smoothies and green tea. Cooking beans with ginger can improve our bodies ability to digest the beans.
Nutmeg. Nutmeg contains myristicin, an oil with antioxidant and antibacterial properties that may suppress cancerous cells. Traditionally, the oils in nutmegs have been used to reduce symptoms of diarrhea, nausea and stomach upset. When applied topically, they have help reduce tooth and mouth pain. Nutmeg is a clever secret ingredient in dishes such as burgers and meatballs, quiches, casseroles, hummus, cream-based soups and brousn rice. Grate into smoothies or whipping cream for a quick antioxidant boost.
**Freshness: whole spices are good for up to one year when stored away from light, moisture, and heat. Ground spices last only about three months. To retain potency and flavor longer, purchases spices such as nutmeg and cloves whole. When you need them use a spice grinder, grater, or mortar and pestle. Buying small quantities of bulk spices saves money and means more flavor, less waste.
Don't Be Afraid of Fat!
Do you faithfully take your multi-vitamin everyday? Would you believe me if I told you that getting your essential fatty acids daily may be more valuable than your multi-vitamin? It has not been long since the "low-fat craze". It was believed at one time that a diet low in fat was the key to health. And as we are now finding out, that low-fat diet has actually made us fatter and sicker. As a nation we have low-fat foods with high-fat people.
Low-fat foods have been seen as "free" foods. People tend to eat more when a food is low-fat or fat free; actually consuming more calories than if they had eaten the full fat food. Low-fat foods are highly processed and filled with preservatives, coloring, flavoring, salt, and sugar that can damage health. With the low-fat foods we are not getting the right fats in our bodies that are vital to health.
The body needs fat to function. It is a preferred energy source because it is high in calories. Fat also cushions the internal organs and provides structure to cell membranes. Fat is also needed in the production of hormones. Some of those hormones are responsible for blood pressure control, muscle contraction and inflammation modulation. Not just any fat will support these aspects of health in the body; there are two specific types of fat, Omega-3 and Omega-6 essential fatty acids (EFA). Essential fatty acids means that they body is not able to produce, or make this type of fat on it's own. We have to consume these fats for them to get into our bodies.
Omega-3 are polyunsaturated fatty acids, and the best sources are mackerel, trout, herring, sardines, and salmon. Salmon is one of the greatest sources, 3.5 ounces provides 1.2 grams of omega-3. Omega-3 is also found in plant oils, nuts and seeds, but often it is harder for our bodies to extract the omega-3 from the plant source. Omega-3 EFA reduce inflammation, which might explain why they help prevent arthritis, heart disease, cancer and other inflammatory conditions. Omega-3 EFA are found in brain tissue so they may be beneficial in the prevention of dementia, Alzheimer's, depression, and anxiety.
Omega-6 EFA can be good and bad. As Americans we often get too many Omega-6. Durning the hunter-gathering era the ratio of omega-3 to omega-6 was 1:1 and research now suggests, that a ratio of 1:4 or less is better. Now, that ratio can be as high as 1:30. High Omega-6 EFA in the body are associated with heart attacks, thrombotic stroke, arrhythmia, arthritis, osteoporosis, inflammation, mood disorders, obesity, and cancer. Omega-6 EFA are found in read meat and eggs, nuts, whole-grain breads, pumpkin seeds, corn oil, and peanut oil. Don't be afraid of Omega-6's just try to even out the ratio!!
The moral of this story? Fat is necessary, not scary - the right kind of fat that is. Try eating fish twice a week, adding EFA-rich oils to dishes, eating more fruits, vegetables, nuts, and seeds, and cook with EFA-rich oils.
*source: betternutrion.com
Low-fat foods have been seen as "free" foods. People tend to eat more when a food is low-fat or fat free; actually consuming more calories than if they had eaten the full fat food. Low-fat foods are highly processed and filled with preservatives, coloring, flavoring, salt, and sugar that can damage health. With the low-fat foods we are not getting the right fats in our bodies that are vital to health.
The body needs fat to function. It is a preferred energy source because it is high in calories. Fat also cushions the internal organs and provides structure to cell membranes. Fat is also needed in the production of hormones. Some of those hormones are responsible for blood pressure control, muscle contraction and inflammation modulation. Not just any fat will support these aspects of health in the body; there are two specific types of fat, Omega-3 and Omega-6 essential fatty acids (EFA). Essential fatty acids means that they body is not able to produce, or make this type of fat on it's own. We have to consume these fats for them to get into our bodies.
Omega-3 are polyunsaturated fatty acids, and the best sources are mackerel, trout, herring, sardines, and salmon. Salmon is one of the greatest sources, 3.5 ounces provides 1.2 grams of omega-3. Omega-3 is also found in plant oils, nuts and seeds, but often it is harder for our bodies to extract the omega-3 from the plant source. Omega-3 EFA reduce inflammation, which might explain why they help prevent arthritis, heart disease, cancer and other inflammatory conditions. Omega-3 EFA are found in brain tissue so they may be beneficial in the prevention of dementia, Alzheimer's, depression, and anxiety.
Omega-6 EFA can be good and bad. As Americans we often get too many Omega-6. Durning the hunter-gathering era the ratio of omega-3 to omega-6 was 1:1 and research now suggests, that a ratio of 1:4 or less is better. Now, that ratio can be as high as 1:30. High Omega-6 EFA in the body are associated with heart attacks, thrombotic stroke, arrhythmia, arthritis, osteoporosis, inflammation, mood disorders, obesity, and cancer. Omega-6 EFA are found in read meat and eggs, nuts, whole-grain breads, pumpkin seeds, corn oil, and peanut oil. Don't be afraid of Omega-6's just try to even out the ratio!!
The moral of this story? Fat is necessary, not scary - the right kind of fat that is. Try eating fish twice a week, adding EFA-rich oils to dishes, eating more fruits, vegetables, nuts, and seeds, and cook with EFA-rich oils.
*source: betternutrion.com
Are 100 Calorie Snack Packs Healthy?
It seems like a smart, well-thought-out answer to our weight control problem here in the US, but don't be suckered into thinking that portion-controlled packs are good for you. Just like the regular sizes of cookies and chips, they're loaded with artificial sweeteners, corn syrup, and partially hydrogenated oil (the prime source of artery-clogging trans fat). You'll still feel hungry and unsatisfied after eating one of these bags, because it lacks important hunger fighters, like protein and fiber. That means you'll soon be reaching for bag number two or three. Need another reason to shelve the mini munchies? A recent study in the Journal of Consumer Research found that dieters devour more when they eat from small packages. If you like the convenience of grab-and-go packs, make your own at the start of the workweek. Snack-size ziplock bags can hold these superior 100-calorie treats: carrots or an apple spread with one tablespoon of peanut butter, 15 almonds or 10 cashews, three-quarters of a cup of blueberries and 15 dark chocolate-covered raisins.
Aspartame has been Renamed and is Now Being Marketed as a Natural Sweetener
This is from: Health Freedom Alliance
Artificial sweeteners especially aspartame has gotten a bad rap over the years, most likely due to studies showing they cause cancer. But not to worry Ajinomoto the company that makes Aspartame has changed the name to AminoSweet. It has the same toxic ingredients but a nice new sounding name. And if you or your child happens to be allergic to Aspartame, well don’t take it personally it’s just business.
Despite the evidence gained over the years showing that aspartame is a dangerous toxin, it has remained on the global market . In continues to gain approval for use in new types of food despite evidence showing that it causes neurological brain damage, cancerous tumors, and endocrine disruption, among other things.
Most consumers are oblivious to the fact that Aspartame was invented as a drug but upon discovery of its’ sweet taste was magically transformed from a drug to a food additive. HFA wants to warn our readers to beware of a wolf dressed up in sheep’s clothing or in this case Aspartame dressed up as Aminosweet.
Over 25 years ago, aspartame was first introduced into the European food supply. Today, it is an everyday component of most diet beverages, sugar-free desserts, and chewing gums in countries worldwide. But the tides have been turning as the general public is waking up to the truth about artificial sweeteners like aspartame and the harm they cause to health. The latest aspartame marketing scheme is a desperate effort to indoctrinate the public into accepting the chemical sweetener as natural and safe, despite evidence to the contrary.
Aspartame was an accidental discovery by James Schlatter, a chemist who had been trying to produce an anti-ulcer pharmaceutical drug for G.D. Searle & Company back in 1965. Upon mixing aspartic acid and phenylalanine, two naturally-occurring amino acids, he discovered that the new compound had a sweet taste. The company merely changed its FDA approval application from drug to food additive and, voila, aspartame was born.
G.D. Searle & Company first patented aspartame in 1970. An internal memo released in the same year urged company executives to work on getting the FDA into the “habit of saying yes” and of encouraging a “subconscious spirit of participation” in getting the chemical approved.
G.D. Searle & Company submitted its first petition to the FDA in 1973 and fought for years to gain FDA approval, submitting its own safety studies that many believed were inadequate and deceptive. Despite numerous objections, including one from its own scientists, the company was able to convince the FDA to approve aspartame for commercial use in a few products in 1974, igniting a blaze of controversy.
In 1976, then FDA Commissioner Alexander Schmidt wrote a letter to Sen. Ted Kennedy expressing concern over the “questionable integrity of the basic safety data submitted for aspartame safety”. FDA Chief Counsel Richard Merrill believed that a grand jury should investigate G.D. Searle & Company for lying about the safety of aspartame in its reports and for concealing evidence proving the chemical is unsafe for consumption.
The details of aspartame’s history are lengthy, but the point remains that the carcinogen was illegitimately approved as a food additive through heavy-handed prodding by a powerful corporation with its own interests in mind. Practically all drugs and food additives are approved by the FDA not because science shows they are safe but because companies essentially lobby the FDA with monetary payoffs and complete the agency’s multi-million dollar approval process.
Changing aspartame’s name to something that is “appealing and memorable”, in Ajinomoto’s own words, may hoodwink some but hopefully most will reject this clever marketing tactic as nothing more than a desperate attempt to preserve the company’s multi-billion dollar cash cow. Do not be deceived.
Update: As many comments are being posted by readers who are allergic to Aspartame we ask that you please forward this article to as many people as you can.
Sources:
Ajinomoto brands aspartame ‘AminoSweet’
Aspartame History Highlights
FDA’s approval of aspartame under scrutiny
An Overdue Ban On A Dangerous Sweetener
http://www.naturalnews.com/028151_aspartame_sweeteners.html
Despite the evidence gained over the years showing that aspartame is a dangerous toxin, it has remained on the global market . In continues to gain approval for use in new types of food despite evidence showing that it causes neurological brain damage, cancerous tumors, and endocrine disruption, among other things.
Most consumers are oblivious to the fact that Aspartame was invented as a drug but upon discovery of its’ sweet taste was magically transformed from a drug to a food additive. HFA wants to warn our readers to beware of a wolf dressed up in sheep’s clothing or in this case Aspartame dressed up as Aminosweet.
Over 25 years ago, aspartame was first introduced into the European food supply. Today, it is an everyday component of most diet beverages, sugar-free desserts, and chewing gums in countries worldwide. But the tides have been turning as the general public is waking up to the truth about artificial sweeteners like aspartame and the harm they cause to health. The latest aspartame marketing scheme is a desperate effort to indoctrinate the public into accepting the chemical sweetener as natural and safe, despite evidence to the contrary.
Aspartame was an accidental discovery by James Schlatter, a chemist who had been trying to produce an anti-ulcer pharmaceutical drug for G.D. Searle & Company back in 1965. Upon mixing aspartic acid and phenylalanine, two naturally-occurring amino acids, he discovered that the new compound had a sweet taste. The company merely changed its FDA approval application from drug to food additive and, voila, aspartame was born.
G.D. Searle & Company first patented aspartame in 1970. An internal memo released in the same year urged company executives to work on getting the FDA into the “habit of saying yes” and of encouraging a “subconscious spirit of participation” in getting the chemical approved.
G.D. Searle & Company submitted its first petition to the FDA in 1973 and fought for years to gain FDA approval, submitting its own safety studies that many believed were inadequate and deceptive. Despite numerous objections, including one from its own scientists, the company was able to convince the FDA to approve aspartame for commercial use in a few products in 1974, igniting a blaze of controversy.
In 1976, then FDA Commissioner Alexander Schmidt wrote a letter to Sen. Ted Kennedy expressing concern over the “questionable integrity of the basic safety data submitted for aspartame safety”. FDA Chief Counsel Richard Merrill believed that a grand jury should investigate G.D. Searle & Company for lying about the safety of aspartame in its reports and for concealing evidence proving the chemical is unsafe for consumption.
The details of aspartame’s history are lengthy, but the point remains that the carcinogen was illegitimately approved as a food additive through heavy-handed prodding by a powerful corporation with its own interests in mind. Practically all drugs and food additives are approved by the FDA not because science shows they are safe but because companies essentially lobby the FDA with monetary payoffs and complete the agency’s multi-million dollar approval process.
Changing aspartame’s name to something that is “appealing and memorable”, in Ajinomoto’s own words, may hoodwink some but hopefully most will reject this clever marketing tactic as nothing more than a desperate attempt to preserve the company’s multi-billion dollar cash cow. Do not be deceived.
Update: As many comments are being posted by readers who are allergic to Aspartame we ask that you please forward this article to as many people as you can.
Sources:
Ajinomoto brands aspartame ‘AminoSweet’
Aspartame History Highlights
FDA’s approval of aspartame under scrutiny
An Overdue Ban On A Dangerous Sweetener
http://www.naturalnews.com/028151_aspartame_sweeteners.html
Strategies For Eating Out
How to order:
- Choose lean meats and fish that are baked, poached, broiled, or steamed
- Choose foods that do the portion-control for you (i.e., soup, small plates/tapas or appetizers)
- Avoid beverages other than water — no calories in your drinks!
- Avoid fried foods
- Sub-out high fat or large portion rice, pasta and other grains for double-veggies or a side salad
- Limit or avoid alcohol
- Order salad dressings on the side so you can control amount used; use dip and stab method
- Order burgers and sandwiches with sauces/dressings on the side, or not at all
- Skip cheese on sandwiches, burgers and salads
- Order salmon or grilled chicken entree salads as your meal
- Order first! Don’t let others influence your decision
- Check out the options online first, know what you’re going to order before you get there (don’t even open the menu!)
- Don’t come hungry; plan a snack 1-2 hours before the meal
- Eat your veggies/salad first — eat lowest calorie to highest calories
Myth: Saturated Fat Increases Your Cholesterol
This is a great article written by a Register Dietitian in Minnesota. The Ladies Nutritional Weight and Wellness I would consider my mentors.
By Tamara Brown, M.H.P., L.D., R.D.
For years we have been told to steer clear of saturated fats because they raise LDL, or "bad" cholesterol levels, and therefore increase risk for heart disease. However, research is proving this message to be untrue.
How saturated fat got such a bad reputation
Based on a "poor science" study from the 1950's, Ansel Keys hypothesized that dietary fat and cholesterol levels were linked to levels of fat and cholesterol in the blood. This diet-heart hypothesis appeared to be true because he used data from only seven countries where higher saturated fat intake and higher levels of heart disease occurred (data for all countries did not support a correlation between higher saturated fat intake and higher levels of heart disease). Without any further studies or evidence, the American Heart Association began recommending a diet low in saturated fats and high in carbohydrates and vegetable oils for heart health. Word spread about the study and new diet recommendations and since the '60s, Americans have been consuming this diet, void of good fats and high in sugary, processed foods. If Keys' research were true, this change in diet should have had a positive effect on our cholesterol levels. Instead over twenty million Americans are on statin drugs to lower cholesterol! Something must be wrong with his theory.
The true causes of unhealthy cholesterol levels
There is not sound science behind the prevention message that reducing saturated fat in the diet lowers our risk of unhealthy cholesterol and heart disease. A recent meta-analysis of twenty-one studies, published in the American Journal of Clinical Nutrition, found that "there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary heart disease or cardiovascular disease."1Ironically, the foods that raise our cholesterol levels are the very foods we have been advised to consume--processed carbohydrates, margarine and vegetable oils. In an article entitled, "Are Refined Carbohydrates worse than Saturated Fats," Dr. Frank Hu from the Harvard Medical School said, "In this era of widespread obesity and insulin resistance, the time has come to shift the focus of the diet-heart paradigm away from restricted fat intake and toward reduced consumption of refined carbohydrates." 2
Gary Taubes examined decades of research on heart disease in his book Good Calories, Bad Calories. He concluded that cholesterol is not the cause of heart disease, but that triglycerides cause the problem. Your triglyceride level is affected by carbohydrates, not saturated fats. Foods like pasta, bread, crackers, and cookies, are what cause your triglycerides to rise. When you replace processed carbohydrates with real carbohydrates, such as vegetables; and replace man-made fats with real fats such as butter, nuts, olive oil, or avocados, your cholesterol levels normalize.
At Nutritional Weight & Wellness, we have been teaching people how to lower cholesterol for years by reducing sugars and processed carbohydrates and by avoiding trans-fats such as margarine and other refined oils. Saturated fat isn't the problem after all. Extensive research has found that processed carbohydrates and foods high in trans-fasts and man-made oils increase our risk for cardiovascular disease.
For more information on cholesterol, tune into Dishing Up Nutrition this Saturday (10/29) at 8am on FM107 when we tackle the topic of cholesterol.
1 Siri-Tarino, PW, Sun Q, Hu FB, Krauss RM. Meta-Analysis of Prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr January 2010 ajcn.27725
2 Hu, FB. Are refined carbohydrates worse than saturated fats? Am J Clin Nutr June 2010 vol. 91 no. 6 1541-1542
How saturated fat got such a bad reputation
Based on a "poor science" study from the 1950's, Ansel Keys hypothesized that dietary fat and cholesterol levels were linked to levels of fat and cholesterol in the blood. This diet-heart hypothesis appeared to be true because he used data from only seven countries where higher saturated fat intake and higher levels of heart disease occurred (data for all countries did not support a correlation between higher saturated fat intake and higher levels of heart disease). Without any further studies or evidence, the American Heart Association began recommending a diet low in saturated fats and high in carbohydrates and vegetable oils for heart health. Word spread about the study and new diet recommendations and since the '60s, Americans have been consuming this diet, void of good fats and high in sugary, processed foods. If Keys' research were true, this change in diet should have had a positive effect on our cholesterol levels. Instead over twenty million Americans are on statin drugs to lower cholesterol! Something must be wrong with his theory.
The true causes of unhealthy cholesterol levels
There is not sound science behind the prevention message that reducing saturated fat in the diet lowers our risk of unhealthy cholesterol and heart disease. A recent meta-analysis of twenty-one studies, published in the American Journal of Clinical Nutrition, found that "there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary heart disease or cardiovascular disease."1Ironically, the foods that raise our cholesterol levels are the very foods we have been advised to consume--processed carbohydrates, margarine and vegetable oils. In an article entitled, "Are Refined Carbohydrates worse than Saturated Fats," Dr. Frank Hu from the Harvard Medical School said, "In this era of widespread obesity and insulin resistance, the time has come to shift the focus of the diet-heart paradigm away from restricted fat intake and toward reduced consumption of refined carbohydrates." 2
Gary Taubes examined decades of research on heart disease in his book Good Calories, Bad Calories. He concluded that cholesterol is not the cause of heart disease, but that triglycerides cause the problem. Your triglyceride level is affected by carbohydrates, not saturated fats. Foods like pasta, bread, crackers, and cookies, are what cause your triglycerides to rise. When you replace processed carbohydrates with real carbohydrates, such as vegetables; and replace man-made fats with real fats such as butter, nuts, olive oil, or avocados, your cholesterol levels normalize.
At Nutritional Weight & Wellness, we have been teaching people how to lower cholesterol for years by reducing sugars and processed carbohydrates and by avoiding trans-fats such as margarine and other refined oils. Saturated fat isn't the problem after all. Extensive research has found that processed carbohydrates and foods high in trans-fasts and man-made oils increase our risk for cardiovascular disease.
For more information on cholesterol, tune into Dishing Up Nutrition this Saturday (10/29) at 8am on FM107 when we tackle the topic of cholesterol.
1 Siri-Tarino, PW, Sun Q, Hu FB, Krauss RM. Meta-Analysis of Prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr January 2010 ajcn.27725
2 Hu, FB. Are refined carbohydrates worse than saturated fats? Am J Clin Nutr June 2010 vol. 91 no. 6 1541-1542
Tips for a Healthier Halloween
For all the health conscious parents out there, this time of the year can be a little spooky. While holidays with family are so dear to our hearts, but we seem to have lost focus of the many traditions. Once, we celebrated with storytelling and feasts of local harvest, now we celebrate with plastic trinkets and candies made with neurotoxic food coloring, and genetically engineered emulsifying agents. Here are some tips to help you take your Halloween back to the basics!
Consider Reverse Trick-or-Treating
Child slavery is a persistent problem in the chocolate industry. Usually 12-14 year olds are forced to work farms in West Africa 80-100 hours a week. Education and nutrition are withheld from them and they often suffer severe, routine beatings. Talk to your children about the importance of helping kids their age out across the world. Purchase a few bags of fair trade chocolates, prints flyers to go with each piece, and go door-to-door handing out the chocolates to raise awareness. We try to help our children develops hearts of gratefulness and generosity during the seasons of Thanksgiving and Christmas, why not allow Halloween to be another opportunity?
Get a New Focus
Trick-or-Treating has been the activity that is most connected to Halloween, but it doesn't need to be. Minimizing, but not avoiding, trick-or-treating can help make Halloween a little less "sweet". Focus on pumpkin carving, creative costumes, story-telling, or making wholesome autumn treats. Take the family on a day-time visit to a historic cemetery to learn more about the community. These ideas help your children to enjoy a well-rounded celebration, instead of the current candy focused holiday.
Have a Halloween Feast
Why not celebrate Halloween with a feast like Thanksgiving or Christmas? Set aside time to create a supper filled with special, seasonal foods – foods that are just a touch above and beyond your everyday fare. Roast a leg of lamb and serve it alongside braised root vegetables, baked apples, pumpkin custard or molasses cookies. Prepare a cauldron of simmering mulled wine for the adults and older children and spiced cider for the young children. Whatever meal you prepare, make it special and unique so that you look forward to it all year and your children will want to continue your new-found tradition in their homes once they’re grown.
Healthier Halloween Treats
Put together goodie bags for the kids on the block that you know. Fill them with homemade sesame candies, spiced cookies or yogurt taffy. For the kids you don't know hand out small organic chocolates, ginger chews, small boxes of crayons, individual packs of nuts, dime store toys or anything no made with genetically modified soy lecithin, high fructose corn syrup, beet sugar, artificial colors and other worrisome ingredients in processed foods. Ultimately, have fun with your kids this year and don't be afraid to step out of the box and create new traditions!!
Resource: Nourishing Kitchen
Consider Reverse Trick-or-Treating
Child slavery is a persistent problem in the chocolate industry. Usually 12-14 year olds are forced to work farms in West Africa 80-100 hours a week. Education and nutrition are withheld from them and they often suffer severe, routine beatings. Talk to your children about the importance of helping kids their age out across the world. Purchase a few bags of fair trade chocolates, prints flyers to go with each piece, and go door-to-door handing out the chocolates to raise awareness. We try to help our children develops hearts of gratefulness and generosity during the seasons of Thanksgiving and Christmas, why not allow Halloween to be another opportunity?
Get a New Focus
Trick-or-Treating has been the activity that is most connected to Halloween, but it doesn't need to be. Minimizing, but not avoiding, trick-or-treating can help make Halloween a little less "sweet". Focus on pumpkin carving, creative costumes, story-telling, or making wholesome autumn treats. Take the family on a day-time visit to a historic cemetery to learn more about the community. These ideas help your children to enjoy a well-rounded celebration, instead of the current candy focused holiday.
Have a Halloween Feast
Why not celebrate Halloween with a feast like Thanksgiving or Christmas? Set aside time to create a supper filled with special, seasonal foods – foods that are just a touch above and beyond your everyday fare. Roast a leg of lamb and serve it alongside braised root vegetables, baked apples, pumpkin custard or molasses cookies. Prepare a cauldron of simmering mulled wine for the adults and older children and spiced cider for the young children. Whatever meal you prepare, make it special and unique so that you look forward to it all year and your children will want to continue your new-found tradition in their homes once they’re grown.
Healthier Halloween Treats
Put together goodie bags for the kids on the block that you know. Fill them with homemade sesame candies, spiced cookies or yogurt taffy. For the kids you don't know hand out small organic chocolates, ginger chews, small boxes of crayons, individual packs of nuts, dime store toys or anything no made with genetically modified soy lecithin, high fructose corn syrup, beet sugar, artificial colors and other worrisome ingredients in processed foods. Ultimately, have fun with your kids this year and don't be afraid to step out of the box and create new traditions!!
Resource: Nourishing Kitchen
Edible Eye Balls
Is Coffee Good After all? Abby Housefield
According to the website in the United States Coffee-Statistics.com in the United States 400 million cups of coffee are consumed per day. That is the equivalent of 146,000,000,000 (146 Billion) cups of coffee per year; making the United States the LEADING CONSUMER of coffee in the world. Over the last few years, like eggs, coffee has moved back and forth between the healthy and unhealthy list. I would like to take a look at a few of the current questions about coffee and provide some healthy suggestions.
Regular vs decaf
Do I drink regular or decaf? Is caffeine bad for me? I suggest that you chose regular coffee. Often decaf coffee has been treated with chemicals to leech the caffeine out of the beans. These chemicals may leave a residue in the coffee, even after it has been brewed. Chemicals are never a benefit for the body, so it is best to avoid them. Now, there are a few decaf brands of coffee that use a water process to remove the caffeine. One of those brands is Swiss Water. If you are caffeine sensitive but still want to enjoy a morning cup of joe, I would recommend buy decaf coffee that has only been decaffeinated through a water system.
Do I invest in Organic Coffer?
I didn't see coffee on the dirty dozen, do I still need to get it organic? The dirty dozen represents produce, and coffee is not considered produce, therefore it is not going to be on the dirty dozen list, but I do still recommend that organic coffee be your first choice. Coffee is sprayed with many chemicals and pesticides and the residues from those pesticides and chemicals will get into the brewed coffee. These chemicals and pesticides are toxic to the body. Organic coffee will have fewer pesticides and they will be cleared by organic regulations. Also, organic coffee often means that farmers are getting better profit margins and growing conditions. With organic coffee you will be taking better care of your body and the farmers.
Do I Need to Limit my Coffee Intake?
The Mayo clinic recommends no more than 200-300mg of caffeine per day or roughly two to four cups of coffee. Caffeine can stay in your system anywhere from 6-12 hours. Therefore, it is important to time your coffee consumption appropriately. Each person's sensitivity to caffeine varies, so some people may be able to have a pick-me-up coffee at 4 and still be able to fall asleep at 10. Others may not be able to touch coffee after 9 a.m. if they want to sleep that night. Insomnia, anxiety, irritability, and stomach problems may all be attributed to consuming too much caffeine. If you have any of these symptoms and you have a daily coffee habit, maybe it is time to cut back and see if you notice a difference.
Some studies have even shown positive effects of minimal coffee consumption. Several studies have found that moderate coffee consumption reduces the likelihood of developing Alzheimer's disease and dementia later in life. Recently, the Pioneer Press ran an article about a study demonstrating that women who drink coffee are less likely to be depressed.
Overall
Coffee in moderate amounts seems harmless as long as you are not experiencing, high blood pressure, anxiety, or trouble sleeping. I would suggest 1-2 cups of organic coffee per day.
Regular vs decaf
Do I drink regular or decaf? Is caffeine bad for me? I suggest that you chose regular coffee. Often decaf coffee has been treated with chemicals to leech the caffeine out of the beans. These chemicals may leave a residue in the coffee, even after it has been brewed. Chemicals are never a benefit for the body, so it is best to avoid them. Now, there are a few decaf brands of coffee that use a water process to remove the caffeine. One of those brands is Swiss Water. If you are caffeine sensitive but still want to enjoy a morning cup of joe, I would recommend buy decaf coffee that has only been decaffeinated through a water system.
Do I invest in Organic Coffer?
I didn't see coffee on the dirty dozen, do I still need to get it organic? The dirty dozen represents produce, and coffee is not considered produce, therefore it is not going to be on the dirty dozen list, but I do still recommend that organic coffee be your first choice. Coffee is sprayed with many chemicals and pesticides and the residues from those pesticides and chemicals will get into the brewed coffee. These chemicals and pesticides are toxic to the body. Organic coffee will have fewer pesticides and they will be cleared by organic regulations. Also, organic coffee often means that farmers are getting better profit margins and growing conditions. With organic coffee you will be taking better care of your body and the farmers.
Do I Need to Limit my Coffee Intake?
The Mayo clinic recommends no more than 200-300mg of caffeine per day or roughly two to four cups of coffee. Caffeine can stay in your system anywhere from 6-12 hours. Therefore, it is important to time your coffee consumption appropriately. Each person's sensitivity to caffeine varies, so some people may be able to have a pick-me-up coffee at 4 and still be able to fall asleep at 10. Others may not be able to touch coffee after 9 a.m. if they want to sleep that night. Insomnia, anxiety, irritability, and stomach problems may all be attributed to consuming too much caffeine. If you have any of these symptoms and you have a daily coffee habit, maybe it is time to cut back and see if you notice a difference.
Some studies have even shown positive effects of minimal coffee consumption. Several studies have found that moderate coffee consumption reduces the likelihood of developing Alzheimer's disease and dementia later in life. Recently, the Pioneer Press ran an article about a study demonstrating that women who drink coffee are less likely to be depressed.
Overall
Coffee in moderate amounts seems harmless as long as you are not experiencing, high blood pressure, anxiety, or trouble sleeping. I would suggest 1-2 cups of organic coffee per day.
Gems of Autumn : eating an apple a day is sound advice
Apples provide many heath benefits and from a recent survey, Americans believe it should be considered the next superfood. Most of the health benefits come from the high levels of antioxidants and phytochemicals. Natural pigments found in apple peels help mop up free radicals that can damage our body's cells and trigger premature aging. Apples also strengthen heart health. One study had a group of women eat 75 grams of dried apples every day for a year. The women experienced 23% decrease in LDL cholesterol and a 4% increase in HDL cholesterol. The added calories of the apples equaled 240, but the ladies lost an average of 3 lbs that year. It is believed by scientists, that the pectin led to a feeling of satiety that helped prevent overeating, as well a the soluble fiber assisted the movement of the digestive system.
Apples will store for several months at 30-40 degrees as long as they are free of bruises. Bruises release ethylene gas, which can reduce the shelf life of undamaged apples nearby. Leaving the skin on the apples in recipes will help you get more nutrients and fiber. Conventional apples are grown with a high amount of pesticides, more than any other fruit, so be sure to scrub the skin of all apples before using them.
Apples & Their Uses:
Braeburn: Color varies from greenish gold with red to solid red. Blend of sweetness and tart flavor. Good for eating fresh and salads.
Cortland: Large red fruit; resists browning. Good for eating fresh, sauces, baking and salads
Golden Delicous: This freckled, golden apple is the most popular yellow variety. Sweet, well-balanced flavor. Does not brown easily when sliced. Good for fresh eating, baking, sauces, and salads.
Granny Smith: Pale green color. Crisp texture and tart flavor. Good for fresh eating, baking and salads.
Honeycrisp: Yellow with mottled red; very juicy. Good for fresh eating and salads.
McIntosh: Green-red color. Juicy with slightly tart flavor. Bruises easy. Good for fresh eating, sauces, and baking.
Red Delicious: Solid red color. Thin but tough skin; sweet with little acidity. Good for fresh eating and salads.
Apples will store for several months at 30-40 degrees as long as they are free of bruises. Bruises release ethylene gas, which can reduce the shelf life of undamaged apples nearby. Leaving the skin on the apples in recipes will help you get more nutrients and fiber. Conventional apples are grown with a high amount of pesticides, more than any other fruit, so be sure to scrub the skin of all apples before using them.
Apples & Their Uses:
Braeburn: Color varies from greenish gold with red to solid red. Blend of sweetness and tart flavor. Good for eating fresh and salads.
Cortland: Large red fruit; resists browning. Good for eating fresh, sauces, baking and salads
Golden Delicous: This freckled, golden apple is the most popular yellow variety. Sweet, well-balanced flavor. Does not brown easily when sliced. Good for fresh eating, baking, sauces, and salads.
Granny Smith: Pale green color. Crisp texture and tart flavor. Good for fresh eating, baking and salads.
Honeycrisp: Yellow with mottled red; very juicy. Good for fresh eating and salads.
McIntosh: Green-red color. Juicy with slightly tart flavor. Bruises easy. Good for fresh eating, sauces, and baking.
Red Delicious: Solid red color. Thin but tough skin; sweet with little acidity. Good for fresh eating and salads.
5 Steps to Keep Off Extra Pounds
Authored by Lynn Tryba on Monday, 08-15-2011
Researchers have found that willpower frequently isn’t enough to keep off extra pounds. Relying on willpower can have an opposite effect on weight loss, leading to feelings of deprivation followed by binging. Studies indicate that dietary choices are often made impulsively and even unconsciously, despite good intentions. Instead of relying on willpower, simple behavioral changes can be key to achieving and maintaining a healthy weight. Here are some tips.
Researchers have found that willpower frequently isn’t enough to keep off extra pounds. Relying on willpower can have an opposite effect on weight loss, leading to feelings of deprivation followed by binging. Studies indicate that dietary choices are often made impulsively and even unconsciously, despite good intentions. Instead of relying on willpower, simple behavioral changes can be key to achieving and maintaining a healthy weight. Here are some tips.
- Stock healthy foods, not junk foods, in your house.
- Spend more time with healthy, active people rather than with people whose eating and exercise habits are unhealthy.
- Monitor your food intake in a daily food log for a week to identify pitfalls and assess where improvements are needed.
- Keep a daily physical activity log for a week to determine exercise goals.
- Set SMART (specific, measurable, attainable, relevant, and time-bound) goals for both exercise and diet.
I really appreciated the information in the article.
6 Ways to Ease Arthritis Pain Article from: tasteforlife Magazine by Rich Wallace
Arthritis. You may know it as stiffness in your fingers or an ache in your knees, but it takes many forms. It encompasses more than 100 diseases and conditions that affect the joints and surrounding tissues, typically, causing pain, welling and tenderness. The condition progresses and can become debilitating as cartilage that protects the ends of the bones gradually wears away. But exercise and dietary changes can significantly help alleviate discomfort.
1. Lose Weight: This is the first step toward easting arthritis pain, according to the Centers for Disease Control and Prevention (CDC). Being overweight is directly linked to osteoarthritis of the knee, which is the most common form of the disease. The CDC says that losing about 11 pounds can cut a woman's risk of knee osteoarthritis by half.
Losing weight can also reduce stress on weight-bearing joints. In fact, each one-pound increase in weight translates to a two- to three-pound increase in overall force on the knee.
2. Get Moving: Low-impact exercise such as cycling and swimming 30minutes a day are great for arthritis patients. walking, water aerobics, and t-ai chi are other good options. Staying active can keep joints from stiffening and help manage pain. and stronger muscles keep joins from rubbing against each other.
3. Eat Healthy Fats: The Arthritis Foundation says diet is is increasingly seen as an antidote to arthritis pain. Omega-3 fatty acids appear to be particularly beneficial. Abundant in cold-water fish such as salmon and sardines, omega-3s are also available in supplement form. The body converts them to anti0inflammatory compounds, Krill oil supplements have recently been shown to be effective in easing pain and swelling caused by arthritis. Olive oil also combat inflammation.
4. Be an Egghead: Eggshell membrane contains compounds that are necessary for maintaining healthy joint and connective tissues. A study published in 2009 found that taking 500 milligrams daily led to significant reductions in joint pain and inflexibility. Positive responses were seen after seven days and continued throughout the 30-day trial, leading researchers to conclude that eggshell membrane "is a possible new, effective, and safe therapeutic option for the treatment of pain and inflexibility associated with joint and connective tissue disorders."
5. Try These Herbs: Two herbs from India appear to reduce the chronic pain and inflammation: Curcumin is an active compound in the spice turmeric, and boswellia is a tree the emits a medical resin. Curcumin was shown to be at least as effective as ibuprofen at relieving knee osteoarthritis pain in a recent study. It also appears to protect cartilage from breakdown. Boswellia is an effective pain-reducer and anti-inflammatory agent.
6. Get Nutty: Extracts from the seed of the African shea tree appear to offer "multiple beneficial activities" in treatment of osteoarthritis of the knees and hips, according to a study published in 2010. Participant experienced significant decreases in inflammation and cartilage breakdown after the 15-week trial. The nuts have been used traditionally in West Africa for the treatment of arthritis.
My Thoughts on MyPlate
June 2011, the United States Department of Agriculture (USDA) replaced the graphic representation of our dietary guidelines, the Food Guide Pyramid with MyPlate. The USDA’s goal with MyPlate is to help combat the obesity epidemic in the U.S. They hope this new graphic representation helps people balance calories, and increase fruits and veggies, while decreasing sugary drinks.
There seem to be some benefits. First, it makes sense to use a plate, something very familiar to us to help judge how much of each category we should be consuming.
Second, the fork next to the plate indicates the importance of sitting down and slowing down to eat. Most of our meals should require a fork and not come from bags and boxes.
Finally, the divisions of the plate should be used at each meal. Yes, that means fruits, vegetables and protein for breakfast. A typical American breakfast is heavy on the grains and dairy.
Two aspects of MyPlate I would like to bring attention to, are the size of the plate and the amount of fat in the meal. Typically, restaurants plates are 10-10.5”, home plates are 9” and salad plates are 7”. If weight loss is the goal use a salad plate at home to help reduce portion sizes instead of measuring everything out. When eating out, remember the plates are larger, so share meals or have half boxed up from the start.
MyPlate does not have a division for fat. The assumption is fat will be in one of the other categories. It is possible to have a fat free meal, for example: carrots, an apple, brown rice, egg whites and skim milk. Runners need to make sure they are eating a serving or two of quality fats a day. Use organic butter to cook the egg or drizzle olive oil and vinegar over a salad.
Overall, MyPlate is a great way to help you know what and how much you should be eating. It is not difficult to understand and doesn’t require more time that most people want to dedicate to eating healthy.
sources:
RunnersWorld.com, choosemyplate.gov
There seem to be some benefits. First, it makes sense to use a plate, something very familiar to us to help judge how much of each category we should be consuming.
Second, the fork next to the plate indicates the importance of sitting down and slowing down to eat. Most of our meals should require a fork and not come from bags and boxes.
Finally, the divisions of the plate should be used at each meal. Yes, that means fruits, vegetables and protein for breakfast. A typical American breakfast is heavy on the grains and dairy.
Two aspects of MyPlate I would like to bring attention to, are the size of the plate and the amount of fat in the meal. Typically, restaurants plates are 10-10.5”, home plates are 9” and salad plates are 7”. If weight loss is the goal use a salad plate at home to help reduce portion sizes instead of measuring everything out. When eating out, remember the plates are larger, so share meals or have half boxed up from the start.
MyPlate does not have a division for fat. The assumption is fat will be in one of the other categories. It is possible to have a fat free meal, for example: carrots, an apple, brown rice, egg whites and skim milk. Runners need to make sure they are eating a serving or two of quality fats a day. Use organic butter to cook the egg or drizzle olive oil and vinegar over a salad.
Overall, MyPlate is a great way to help you know what and how much you should be eating. It is not difficult to understand and doesn’t require more time that most people want to dedicate to eating healthy.
sources:
RunnersWorld.com, choosemyplate.gov
Fueling For a Race or a Long Run
By: Abby Housefield B.S. Nutrition
Pre race/run fuel:
The classic approach of “Carb-Loading” is not for everyone. The idea is simply increasing the amount of carbohydrates, while decreasing activity the week before the race. The goal is to store up enough energy in your muscles to give you stamina through the long race. Carb loading may help you feel less fatigued and improve your performance. If you have failed to rest your body before your event, carb loading will not fix that type of muscle fatigue. Most of the studies done on carb loading have been done on men, and at this point women studies have yielded mixed results on the success of carb loading. Researchers believe it may be connected to the hormonal changes of the menstrual cycle. If you have tried carb loading before an event and found yourself feeling sluggish and bloated during the race recognize that carb loading is not for you.
An easy approach to carb loading to simply add an additional serving of carbohydrates to 2-3 meals a day the 5 days before the race. This may look like adding a piece of whole grain toast to your morning eggs, or adding a small rice to your dinner of grilled salmon and vegetables.
The dinner before the race has been touted as the most important meal to stock up on energy. “Big day tomorrow, better eat a big dinner”. I believe that it is actually the lunch of the day before the event that should be large. By making lunch large and dinner normal size you are still increasing energy intake but it gives the body a longer time to digest the food and get it out of the system.
The meal the morning of the race needs tailored from your training runs. Think of a long run that felt great and ask yourself:
-What did I eat the night before?
-light meal w/ 3-4 hours to digest
-snack or drink 2 hours before
-fluids 15-20 minutes before
But if you know. from your training, that you can eat a meal and run 45 minutes later, then by all means, sleep in a little longer.
During the run your fueling should be based on your training discoveries. The general guidelines are: 30-45 minutes into the race, aim for about 30-60g carbohydrate per hour and continue at regular intervals. 30 g of carbohydrates looks like .25 cup of raisins, or cup of pretzels. This may be too much nutrition for you stomach to handle. So feel free to adjust the amounts and how often you consume fuel. Also, drink early. Do not wait until you are thirsty. Personally, even if it was a small sip, I would drink at every water station.
After the run it is crucial to replenish fluids. Even on a cool rainy day, you loss significant amounts of fluids. Be sure to drink water and something with electrolytes in it. Nuun and Hammer have electrolyte tablets you can through in a water bottle. They are made with natural ingredients and easy to carry. Coconut water or chocolate milk are also options that provide nutrients. There are two windows after a long event that you need to be aware of, the thirty minute window and within two hours after a long run. In the thirty minute window carbohydrates are important. The consumption of carbohydrates at this time helps your body fully recover to be ready for the next work out. The carbohydrates don’t have to be heavy. they can be something as simple as a sports drink, chocolate milk or a banana.
The next window, within two hours after a long run it is important to eat a balanced meal with, protein, carbohydrates and fat. If you are a person who has a delayed hunger response let this meal be small as well. A peanut butter and jelly sandwich or and egg with toast would work great. Once you have taken care of these two important windows, allow yourself to eat when you are hungry. Usually, it takes a couple of meals before you feel satisfied and full.
Ultimately, when it comes to fueling your body, the key is starting to listen to your body when you start training. All of the guidelines above are merely a place to start. Do not be afraid to experiment during your training runs. It is much better to find out that your stomach doesn’t like something on any old saturday, than on race day. Listen to your body, it will not lie to you.
The classic approach of “Carb-Loading” is not for everyone. The idea is simply increasing the amount of carbohydrates, while decreasing activity the week before the race. The goal is to store up enough energy in your muscles to give you stamina through the long race. Carb loading may help you feel less fatigued and improve your performance. If you have failed to rest your body before your event, carb loading will not fix that type of muscle fatigue. Most of the studies done on carb loading have been done on men, and at this point women studies have yielded mixed results on the success of carb loading. Researchers believe it may be connected to the hormonal changes of the menstrual cycle. If you have tried carb loading before an event and found yourself feeling sluggish and bloated during the race recognize that carb loading is not for you.
An easy approach to carb loading to simply add an additional serving of carbohydrates to 2-3 meals a day the 5 days before the race. This may look like adding a piece of whole grain toast to your morning eggs, or adding a small rice to your dinner of grilled salmon and vegetables.
The dinner before the race has been touted as the most important meal to stock up on energy. “Big day tomorrow, better eat a big dinner”. I believe that it is actually the lunch of the day before the event that should be large. By making lunch large and dinner normal size you are still increasing energy intake but it gives the body a longer time to digest the food and get it out of the system.
The meal the morning of the race needs tailored from your training runs. Think of a long run that felt great and ask yourself:
-What did I eat the night before?
- What did I eat the morning of?
- How much time did I allow for digestion?
-light meal w/ 3-4 hours to digest
-snack or drink 2 hours before
-fluids 15-20 minutes before
But if you know. from your training, that you can eat a meal and run 45 minutes later, then by all means, sleep in a little longer.
During the run your fueling should be based on your training discoveries. The general guidelines are: 30-45 minutes into the race, aim for about 30-60g carbohydrate per hour and continue at regular intervals. 30 g of carbohydrates looks like .25 cup of raisins, or cup of pretzels. This may be too much nutrition for you stomach to handle. So feel free to adjust the amounts and how often you consume fuel. Also, drink early. Do not wait until you are thirsty. Personally, even if it was a small sip, I would drink at every water station.
After the run it is crucial to replenish fluids. Even on a cool rainy day, you loss significant amounts of fluids. Be sure to drink water and something with electrolytes in it. Nuun and Hammer have electrolyte tablets you can through in a water bottle. They are made with natural ingredients and easy to carry. Coconut water or chocolate milk are also options that provide nutrients. There are two windows after a long event that you need to be aware of, the thirty minute window and within two hours after a long run. In the thirty minute window carbohydrates are important. The consumption of carbohydrates at this time helps your body fully recover to be ready for the next work out. The carbohydrates don’t have to be heavy. they can be something as simple as a sports drink, chocolate milk or a banana.
The next window, within two hours after a long run it is important to eat a balanced meal with, protein, carbohydrates and fat. If you are a person who has a delayed hunger response let this meal be small as well. A peanut butter and jelly sandwich or and egg with toast would work great. Once you have taken care of these two important windows, allow yourself to eat when you are hungry. Usually, it takes a couple of meals before you feel satisfied and full.
Ultimately, when it comes to fueling your body, the key is starting to listen to your body when you start training. All of the guidelines above are merely a place to start. Do not be afraid to experiment during your training runs. It is much better to find out that your stomach doesn’t like something on any old saturday, than on race day. Listen to your body, it will not lie to you.
Eternal Youth LawsDietary wellness is the foundation for having a healthier, happier, more youthful life, and actually reversing aging and disease. Do you really care enough about yourself to gain optimum health? Staying young for life is a choice!
Obey the following rules to stay well, to keep your immune system function properly, to prevent disease and to add life to your years and years to your life.
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