The Craze about Coconut Sugar

A popular sugar product currently in the spotlight is coconut palm sugar. The taste of the coconut sugar is similar to brown sugar, and is actually made from coconut tree sap. There have been claims from these producers that coconut palm sugar has a low glycemic index, meaning that it raises your blood sugar levels less quickly.

Coconut sugar can be used as a sugar alternative, but should not be recognized as differently from regular sugar. It still contains 15 calories per teaspoon and 4 grams of carbohydrate per serving. There is not strong evidence to support that it is a low glycemic index food, especially because coconut sugar may be premixed with other carbohydrates or regular cane sugar.

To read more, visit: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/coconut-palm-sugar.html

The Smartest Time to Weigh In

Researchers from Finland recently found that Wednesday is the day your weight is least likely to fluctuate. In this study, 40 overweight adults were weighed nearly 2,900 times over the entire year. Wednesdays were found to be the most accurate reading of weight since the weekend showed greater gains and losses. It is common that people tend to gain weight on the weekends due to eating out more often, snacking, drinking alcohol or even soda. More weight is typically lost during the week due to the regular routine and workout schedule. When tracking your weight, be sure to stay consistent using the same scale, the same time of day, wearing the same clothing, and weigh in on Wednesdays. 

Beware of Binge Drinking

USA Today’s National News has reported that binge drinking activity kills six individuals per day and most of these are male. The binge drinking occurring in a single binge can lead to alcohol poisoning. The Center of Disease Control defines binge drinking as four or more drinks in about two hours for women and five or more drinks it two hours for men. But, most binge drinkers consumer more- up to 8 drinks or more. It’s not just college students experiencing this binge drinking; 77% of deaths caused by alcohol poisoning occurred among the ages of 35-64.

Why is binge drinking so harmful? When alcohol levels in the blood are high enough to shut down control of the brain this impacts breathing, heart rate and temperature.

“The number of drinks and the blood levels of alcohol that put someone in danger vary greatly from person to person,” says Ryan Stanton, an emergency physician in Lexington, KY.

Experiments and challenges should not be centered on alcohol; this can put you or others at dangerous alcohol overdose levels. With lack of responsibility, a fun time can turn into a series of physiological changes that can lead to hospitalization or death. 

Changing Your Holiday Feasting Mindset

The holidays shouldn’t be binging until there’s no tomorrow, but also shouldn’t be a time of restriction. There are special dishes and treats that only appear once a year and you can still enjoy it! Here are a few tips to help get you through the holiday parties:

Don’t skip meals- trying to save up for the main event will cause even a greater risk for overeating. Truly, the body only needs a certain amount of carbohydrates, fats and proteins at one time and then either excretes it, uses it, burns it or stores it. If excess calories are taken in, the extra will be stored as fat—thus the weight gain. Instead try to eat balanced meals including breakfast, mid-morning snack, lunch and dinner.

Check the beverages- another main cause of holiday weight gain in the extra calories taken in by drinks. Mixed alcoholic drinks are typically the most calorie and sugar laden. Stick with water, wine and beer in moderation because these are on the lower calorie side. If you would like a drink, have it before or after the meal. Most people do not really taste their drinks while eating, so enjoy it more before or after the meal.

Take food home- if friends or relatives always give you food to take home, then save some of the food you would like to have for leftovers. Make your plate up with the foods you absolutely want, and the others can be packed in portions for the next day.

Ultimately, you get to make the food choices. Enjoying food does not mean you have to overdo it at each and every party, which can make the world of difference with holiday weight gain.

Vegetarians and Vegans Converting Back to Meat-Eating

A recent study found that 84% of vegetarians and vegans have found their way back to eating meat again. Dietitian, Lisa Young, suggests that the reason this is happening so frequently is because these individuals may have gone cold turkey too dramatically. Starting to slowly remove these certain food groups can give the individual a better perspective on how life would be without these food groups. The cravings of meat are typically the reason why they abandon these diets that are actually short lived of about 2 years. On the other hand, this research also found that 37% of these prior vegetarians and vegans said they would be interested in returning back to this diet in the future.

So, if you are considering implementing a plant based diet, such as veganism or vegetarianism into your New Year’s Resolution, be sure to take smart steps to adapting this diet. Also, refer to a Registered Dietitian, Physician and health care professional about diet adequacy before starting. 

Tips to Having a Healthier Thanksgiving

1) Balance your plate- Whether you serve the Thanksgiving meal family style or from a buffet line, you should know some tips to fill your plate. To help prevent overeating, fill half of your plate with vegetables because they are filled with fiber and will help keep you fuller longer. Then fill 1/4 of your plate with turkey or other protein source, then the last 1/4 of your plate with starches, such as potatoes or stuffing. Before filling up a second plate, your vegetables should be eaten. When filling up again, do it the same way as your first plate.

2) Enjoy your holiday favorites in moderation- Allow yourself to enjoy your favorite holiday foods and beverages that you truly look forward to. If there are foods that you can enjoy at any other time of the year, consider skipping them. Otherwise, take a moderate serving that will satisfy you. 

3) Smaller servings- If you are preparing part of the meal or dessert to bring to the host's house, or you are serving the meal at your house, prepare the special appetizers, treats and drinks in smaller portions. By doing this, the batch that is made will serve more guests, and will help keep servings in checks. Also opt for using smaller serving plates and smaller glasses to help with serving sizes. 

4) Bring a dish to share- This can be a great idea if you or a loved one deals with food allergies or dietary restrictions. By preparing a dish yourself, you will know exactly what is in it and you will have piece of mind that they will be a dish that you can enjoy. Also, it can encourage other guests to try it as well. Try bringing a vegetable tray for an appetizer or quinoa stuffing. 

5) Pace yourself- Take time between bites to make meaningful conversation with the ones that you are with. This will also help for your brain and stomach to communicate to let you know when you are getting full, and may prevent overeating. 

6) Move- There are many holiday races that your family and friends can enjoy together. Consider signing up for a walk or run to help keep your activity levels up and create some memories. This can even start a new tradition! 

Happy Thanksgiving!

Smart Spices to Add to Your Meal

It can be easy to pick up the salt shaker, especially if the prepared food is flavorless. How can you fix this at home? Add some spices! This will reduce the need to add salt, and may even health benefits!

Here are some to try:
-Oregano has antibacterial properties which can help prevent an upset stomach. Try seasoning brown rice, vegetables or a lean protein.

-Cinnamon has been shown in research to improve blood sugar levels, which can be especially helpful in diabetics. Other studies have shown that it is beneficial in reducing inflammation in the body. Try adding it to sweet potatoes or a bowl of oatmeal.

How to learn more about the Groceries You are Buying

Just this Monday, the Environmental Working Group launched the Food Scores Database. This is a new web service which ranks branded grocery items on their nutrition and ingredients. The database includes over 80,000 items sold in grocery stores nationally. The details can provide users with information about how processed the food is, information on oils, dyes, preservatives, pesticides, organically raised, added sugars, gluten and much more. The foods are then analyzed and scaled 1-10, with 1 being the most nutritious food, and decreasing in nutritional value from there.

Check this out to learn more about the foods in your home, or foods that you have thought about purchasing.

http://www.ewg.org/foodscores

Low Vitamin D Levels Found in Children Drinking Non-Dairy Milks

Popularity, lactose intolerance and allergies have led many to drinking non-dairy milks including rice, soy and almond milks. In North America, Cow’s milk is required to be fortified with vitamin D, whereas it is voluntary for the non-dairy milk to add vitamin D. Recent research has shown that children drinking non-dairy milk are more than twice as likely to be deficient in vitamin D. Researchers found that children who drank non-cow’s milk, each cup consumed was associated with a 5% decrease in vitamin D levels per month, versus drinking cow’s milk.

Vitamin D is produced in the body due to sun exposure, and is also found in fish, fortified cow’s milk and other foods. Vitamin D is essential in the body in forming and strengthening bones. Caregivers should be mindful of the calcium and vitamin D sources their child is consuming to ensure proper bone development. Be sure to consult your primary care physician or registered dietitian for further details.

Obesity Increases Breast Cancer Risk

Not all cancers are unavoidable. You can decrease your risk of developing some cancers by taking preventative measures, including breast cancer. The American Cancer Society explains that 1/3 of cancer death are linked to lifestyle choices, including poor diet, physical inactivity and having excess weight. Research has also shown that when cancer survivors carry excess weight, they have a higher risk of developing breast cancer again in their lifetime.

These approaches can be reached by decreasing the number of calories consumed each day. Think about decreasing portion size, limiting fast food, sharing meals at restaurants, eating fruits and vegetables as a snack instead of other high-fat options,  as well as consuming lower fat dairy and meat products.

Did you know that limiting alcohol not only decreases calories but also decreases risk of developing breast cancer? Your risk for developing breast cancer increases with the amount of alcohol consumed. The American Cancer Society recommends that women limit their consumption of alcohol to no more than one drink per day; this is equal to 5 oz of wine (small glass), 12 oz beer or a mixed drink made with 1.5 oz of liquor.

Exercise is also an important component with decreasing your risk of cancer especially breast cancer. Exercise can help decrease body fat, which then lowers levels of cancer-promoting hormones such as estrogen. Try to set exercise goals each week, aiming at a minimum of 150 minutes per week of physical activity.

With October being breast cancer awareness month, let’s take a step towards healthier lifestyles by managing weight, increasing physical activity, and opting for healthier food choices. Consult your Physician and Registered Dietitian for specific concerns regarding your health.

Is Drinking Red Wine Healthy?

According to Mayo Clinic researchers, “those who drink moderate amounts of alcohol including red wine seem to have a lower risk of heart disease.” Why is this? Resveratrol is a polyphenol, which is an antioxidant found in grape skins, blueberries, chocolate and peanuts. These polyphenols found in red wine may help protect the linking of the hearts’ blood vessels. Helping lower LDL (or “bad”) cholesterol and preventing blood clots is another important characteristic that resveratrol may contribute.

Not too fast. This does not mean we should all start drinking more red wine. Researchers still need to investigate how much resveratrol actually contributes to these health benefits (that is why the words “may” have been used). Some previous animal studies have shown that in order to have the dosage of resveratrol that will actually have some benefit, we would have to drink 1,000 liters of red wine! Now, this would not be a part of a healthy diet, and too much liquid for our body to handle.

Although there is not solid information about the beneficial amount of resveratrol in a glass of red wine, we can still consume resveratrol through our diet with grapes and blueberries, without even including alcohol. 

Meatless Protein Options

Are you a vegetarian, vegan or just enjoy having meatless meals? "Going meatless even one day per week may reduce your risk for developing conditions such as cancer, heart disease, diabetes and obesity," says Vandana Sheth, RDN, CDE, spokesperson for the Academy of Nutrition and Dietetics.

You may be wondering if consuming plant-based foods will provide enough protein in your diet, and the answer is YES! IT is possible to get your protein sources from plants, and there are other health benefits in these such as fiber, potassium and decreased saturated fat and cholesterol.

-Beans and lentils, which are cost-effective protein sources and can be bought dried, canned, frozen or fresh. They are protein packed, and are high in fiber as well as vitamins and minerals.

-Tofu and tempeh are soybean products that can be used as a mock meat.

-Some vegetarians include eggs and dairy products in their diets. These sources are high in protein, but may also contain higher saturated fat and cholesterol content. Try purchasing low-fat or fat-free dairy products.

-Vegetables contain protein too! 1 cup of cooked spinach contains about 5 grams of protein, and 1 cup of cooked broccoli contains about 4 grams.

-Grains, nuts and seeds are found in many varieties and can be added to meals or eaten as snacks.

The whole grain, quinoa, is considered a complete protein (containing all of the essential amino acids, usually just found in meat). ½ cup of quinoa will provide 4 grams of protein.

-Meat substitutes are abundant in the grocery isles, but tend to be heavily processed, higher in fat, sodium and sugar than other plant proteins. Be sure to check the food label and eat these sparingly.

For more information, visit http://www.eatright.org/Public/content.aspx?id=6442477379

Turn Down the Thermostat to Improve Metabolism & Insulin Sensitivity

Recent research found that participants who slept in a 66 degree room over a one month time period doubled their brown fat adipose tissue (BAT) stores. What is brown fat? Brown fat actually converts the energy you eat into a heat source, which helps control your body temperature. Brown fat can help maintain your weight because it burns calories and maintains your body temperature. Studies have also shown that brown fat helps insulin work well in your body which can lower your risk of diabetes. Lower bedroom temperatures can also help you to have a deeper night sleep. 

To read more about this topic, or to sign up for the Cleveland Clinic Daily Wellness Tip, check out the link below. 

http://www.clevelandclinicwellness.com/Emails/DailyTip/Pages/dailytip.aspx?td=09/25/2014

Can Small Weight Gain Impact Blood Pressure?

Recent research has shown that even small weight gains, between 5-11 pounds of abdominal weight, has shown to increase an individual’s blood pressure. The fat inside the abdomen, also called abdominal visceral fat has been specifically linked to an increase in blood pressure. The research did not find a significant elevation of cholesterol, insulin or blood sugar levels among the participants. Many adults find that their weight fluctuates, especially around holiday seasons. Even though 5 pounds can be a modest weight increase, changes still occur in your body, including the increase in work of your blood vessels to carry oxygen to your body, causing an increase in blood pressure.

Be Mindful of Vitamin and Mineral Recommendations

The Dietary Guidelines for Americans (DGA) is released to provide nutrition recommendations and information for health professionals and the public. These are revised every five years and are currently being discussed as the 2015 guidelines are being written.

Committees for the DGA have stated that Americans do not meet the recommended levels for vitamins A, D, E, C, folate, calcium, magnesium, potassium, fiber, and that most women do not meet iron needs. In turn, the Council for Responsible Nutrition (CNR) is suggesting that the Dietary Guidelines for Americans should include taking multivitamins/minerals in order to fill nutrient gaps because these needs are not being met through food. The CNR is composed of individuals from vitamin/mineral supplement companies, so these recommendations are being suggested to increase the public’s intake.

Ultimately, these suggestions cannot be universal. Each individual’s needs are unique, and a multivitamin/mineral supplement may not be appropriate for everyone. Seek first advice from a Registered Dietitian or your primary care Physician who will be able to make personal recommendations for your vitamin/mineral needs. A well balanced diet should be consumed in order to reach your daily needs of vitamins and minerals. Taking a vitamin/mineral supplement does not necessarily mean that your body can utilize all that it contains. Ingesting toxic levels of certain vitamins and minerals can be detrimental to your health as well. Just remember, more is not always better when it comes to vitamins and minerals.   

How to Keep your Food Safe and Save Money

September is National Food Safety Education Month and the ConAgra Home Food Safety Program, as well as the Academy of Nutrition and Dietetics, want to keep you safe. Most of the food waste stems from improper storage and misreading labels. Here are some ways that you can keep your food safe & cut grocery costs:

Proper Storage- Keep a refrigerator thermometer in your refrigerator to ensure that your perishable foods are being stored at or below 40°F in the refrigerator and at or below 0°F in the freezer. Produce should also be stored correctly in order to maintain and lengthen the duration of freshness. Some fruits and vegetables should be stored in the fridge, and some at room temperature.

Check out the Produce Storage infographic to learn more.

Reading Labels- Be sure to read the dates on the label to reduce your food waste. Did you know that 90% of Americans may be throwing out their food too early because they misread the food label? Check out the descriptions below to learn what the key terms on labels mean:

• The "sell by" date tells the store the last day they should sell that specific package. Buy the product before the 'sell by' date passes and cook or freeze the product before it expires.
• The "best if used by" date is the recommended date for best flavor or quality.
• The "use by" date is the last date recommended for use of the product at peak quality.

You can’t always tell if a food has spoiled just because its appearance, smell or taste seems okay. The “use by” date should be followed closely. If you notice that a “use by” date is approaching, feel free to store this food in the freezer for future use.

For more information, check out the Is My Food Safe? app for a list of the shelf life of common foods.

Consuming Omega-3 Fatty Acids May Help Reduce Risk for ALS

ALS (amyotrophic lateral sclerosis, motor neuron disease or Lou Gehrig’s) awareness has been blowing up the internet the past few weeks with the “Ice Bucket Challenge.” This challenge has been used to imitate the sensation of those with the disease due to the conscious feeling of ice water being dumped on the body and numbness felt by the individual completing the challenge. Though the brain still has cognitive functions, those with the disease experience limited mobility due to the inability for the brain to send messages to the limbs.

Recent research has suggested that consuming omega-3 fatty acids reduces the risk for developing ALS. By observing the diets of over 1 million participants, researchers found a decreased risk of ALS when dietary intake of omega-3 polyunsaturated fatty acids (PUFA)  and ALA (alpha linolenic acid) was higher. Further research should be carried out in order to support these findings.

Foods high in omega-3 PUFA include: flax seeds, walnuts, sardines, salmon, soybeans, tofu, shrimp and brussel sprouts.

Good sources of ALA include: canola oil, green vegetables including kale and spinach, as well as flax seeds and walnuts. 

Is it Okay to Drink Milk Past the Expiration Date?

When you check out the milk in the fridge and see that it is just a day past the expiration date, do you pitch it right away or keep it around? If it looks and smells fine, it is perfectly safe, right?

Expiration and/or sell by dates are listed on the milk container. It is important to identify which is listed on the milk you typically by. If the expiration date is listed, and you see that your milk is still in the fridge past this date, the milk might be fine, but there is no way to be sure. A food or beverage may contain harmful bacteria that can cause foodborne illness, even if it doesn't look or smell rancid.

How can you help deal with this issue? If you have excess milk approaching the expiration date, freeze some in single serving containers that you can then use as needed. 

How do Almonds Grow?

Did you know that almonds grow inside an inedible fruit from the almond tree? Pinkish purple flowers blossom around the fruit found on the tree. This fruit is very similar to that of a peach or a plum that contains a pit. The outer covering of the almond isn't fleshy like other fruits, but instead actually has a thick, grayish green coat called the hull. Inside the hull is a hard and woody shell, similar to a pit, called the endocarp. Inside this shell is the actual edible seed, called the nut. Bitter and sweet almond trees are able to grow, but the fruit stemming from a bitter almond tree does not produce edible almonds because of the compound cyanide it contains (cyanide can be removed in order to be eaten). Almond trees grow in areas with hot summers and cool winters. California is actually one of the only states with the proper climate capable of producing these nuts.  

Check out the link to learn more about the almond growing process!

http://www.wikihow.com/Grow-Almonds

Type 2 Diabetes Risk may be Reduced by Drinking Coffee

Research has found that chemicals found in coffee including phenolic compounds and lignans may improve glucose metabolism, therefore reducing the risk of type 2 diabetes. Coffee is also rich in magnesium which has been linked with lowering type 2 diabetes risk. Previous studies found that just increasing your coffee intake by 1 cup per day decreased your risk by 11%.

But it is important to remember that the type of coffee matters. Lattes and other sugary coffee drinks were not studied. The type of coffee used in the experiments included an 8 oz cup of black coffee with minimal amounts of milk and sugar. So stick to the fresh brewed coffee with moderate amounts of sugar and milk in order to reap the benefits.