Tuesday, August 16, 2011

Super Sneaky: 5 Diet Wreckers You're Not Realizing

Our friends at Yahoo! Shine can really pinpoint reasons why are diets aren't working. Here is another great article about diet wreckers to watch out for:
5 Sneaky Diet Wreckers
No doubt about it: With one in three Americans now labeled overweight, "thin" food sells. Restaurants are adding low-cal choices to their menus, processed foods are being reformulated to be "healthy," and the diet food home-delivery business is booming. So why isn't weight loss getting any easier? Blame these five sneaky diet wreckers:
1. Good food gone bad. Fruit, veggies, and whole grains are the backbone of nearly every weight loss plan. But that doesn't mean you can eat your fruit blended into sugary shakes called "smoothies" or candied into "fruit chews." And those veggie chips? Most are still salty, greasy, and calorie-laden. Oily pasta dishes flecked with a few carrots and broccoli bits shouldn't be allowed to call themselves "salads" -- even if they use whole-wheat noodles. Skip all of the above, and enjoy your fruit and veggies whole and your noodles without oil (a little pasta water or broth will keep them from clumping together). 
2. Bet you can't eat just one. Bite-sized 100-calorie treats can be a great way to get a little taste of your favorite snack. But they can also make your mind play tricks on you. As in, "Since they're diet food, it's okay to have two of those mini packs." (If you ate the same amount from a larger package, you'd call it a binge.) Same goes for low-cal fudge-sicles, skinny ice cream sandwiches, and mini cupcakes. Tuck a six-pack in the fridge or freezer only if you trust yourself not to go back for seconds.
3. New menu, same diet traps. Weird but true: Entree options labeled "dieter's delight," "reduced calorie," or "healthy" lead some weight-conscious folks (you?) to indulge in a giant bowl of fettuccine Alfredo. Somehow, just being near healthy choices tricks your brain into thinking you've made one. Don't be fooled: See "healthy" and order that one, not its neighbor on the menu!
4. High fiber but not low cal. Think counting fiber grams means you can get away with more calories? You're sort of on the right track. Where you can go off the rails, though, is not paying attention to sugar. For instance, some bran muffins and cold cereals can still be loaded with sugar calories, which will not only get you a ride on the blood sugar roller coaster but also whet your appetite for more sweet sugar calories later.
5. "Lite" serving sizes. That chicken lasagna is only 300 calories? Sure, if you eat only 1 cup. Making the natural assumption that what looks like a single serving on the package of a frozen dish actually is one serving can cause you to double up on calories without knowing it. To lose weight, either look for frozen entrees that clearly state "single serving" on the package, or read all the fine print on the nutrition label, starting with the serving size.


Super Snacks: Making the Right Decision at the Vending Machine

Sometimes you reach that afternoon lull and need a little bit of a pick me up. Where do you head? The candy machine. But don't be fooled; that glass window may be clear but it hides some very essential nutritional facts about the candy and snacks inside. 


So consider this a GPS to navigate through the candy machine. Here are the do's and don't's of CANDY MACHINES.

Something Sweet:
Skip: Pop-Tarts Frosted Strawberry
420 calories, 10g fat, 2.5g sat fat, 40g sugar
Pick: Fig Newtons
190 calories, 0g fat, 0g sat fat, 2g fiber

Something Salty:
Skip: Ruffles Original
160 calories, 10g fat, 3g sat fat
Pick:  Sun Chips Original
140 calories, 6g fat, 1g sat fat, 2g fiber

Something Chewy: 
Skip: Skittles 
250 calories, 2.5g fat, 2.5g sat fat
Pick: Dried Apricots (1/4 cup) 
78 calories, 0g fat, 4g fiber

Something Chocolate-y:
Skip: Twix
280 calories, 14g fat, 11g sat fat
Pick: Raisinets
190 calories, 8g fat, 2g protein

Something Crunchy:
Skip: Cracker Jack's (1 cup)
240 calories, 30g sugar
Pick: Nature Valley Granola Bar
180 calories, 6g fat, 0.5g sat fat, 2g fiber



Sunday, August 14, 2011

Super Stars: Food Groups With A Bad Rep For No Reason

Just because you're on a diet doesn't mean you need to shun these food groups...

The No Carb Effect


Breads and starches contain essential carbohydrates, which you need to produce feelings of satisfaction

AKA: You'll have fewer cravings

Without it: 
Break out the small violin because you'll experience irritability and depression without this chemical reaction 

How to do it right: 
-- Whole grains where "whole grains" is the first ingredient
-- English muffins
-- Fiber rich tortillas or wraps under 150 calories
-- Brown rice, quinoa and other grains that are fiber and protein rich
-- Potatoes the size of your fist (preferably sweet potatoes)

In the mood for a good french fries swap, check out a previous blog all about delectable potato replacements




Fruit, friend or foe?
Fruit contains natural fructose (sugar) so it caters to sweet cravings at a lower calorie price and it has a high water and fiber content leaving you fuller longer

AKA: Fruit pretty much rocks, sorry Mr. Gummy Bear

Without it:
You'll be seriously lacking essential vitamins and minerals like Calcium and Vitamin C...and you'll see the effects on your body

How to do it right:
-- Shoot for three servings of FRESH FRUIT 
-- Avoid fruit juices which are just laden with calories and not nearly as many benefits as the actual fruit
-- Pick up fruits with vibrant colors like cherries, blueberries, kiwis

Eat the rainbow, check out a previous blog post about the importance of eating your colors

Friday, August 12, 2011

Super Scary News: Misinterpreting Calories

Researchers at Tufts University recently analyzed 269 food items from 42 national sit-down and fast-food restaurant chains, and they found that nearly 20 percent of samples contained 100 or more calories than reported by the restaurants.

Foods with the greatest differences calorie-wise: soups and (EEK!) salads. Researchers believe larger portion sizes and extra dressing as the factors that inflated the calories.

An extra 100 calories or more leads to a possible weight gain of 11 to 33 pounds per year!!
SOME 'LOW-LIGHTS' FROM THE STUDY:
A zuppa toscana soup from Olive Garden listed at 191 calories --- actual calories: 391. Outback Steakhouse's classic blue cheese wedge side salad is marked as 376 calories --- lab found 1,035 calories in the "portion."
On the Border Mexican Grill and Cantina measures chips and salsa at 451 calories --- after 3 tests the sides came in at 1,000 calories every time.


SOME 'HIGH-LIGHTS':
Some dishes actually had LOWER calorie counts than listed counts
A Sonic cheeseburger with mayonnaise and jalapeƱos listed at 799 calories, had only 614 calories.
Lemon pepper shrimp from P.F. Chang's came out with just 264 calories, not the 583 on the menu.

If it doesn't sound or look healthy, it probably isn't (even if its calorie counts reads pretty low). By the way, restaurant calorie counts are not the only ones. Packaged foods with calorie counts (yes that includes the Entemann's donuts you scarf down at night) are not always what they're listed as.


Super U's Bottom Line: Most things are too good to be true...that includes the sundae.  

Sunday, August 7, 2011

Super Slice to the Rescue: Making a Healthy Pizza

Scratch This: 
1 slice cheese pizza (on average) = ~550 calories

Make Your Own:
1 "pie" home made flat pizza = 320 calories


Ingredients:
1 9-inch tortilla with 80-110 calories
1/4 cup low sodium tomato sauce
1/4 cup low fat shredded mozzarella
vegetable toppings of your choice 
salt, pepper to your liking

Super Suggestion: thinly sliced mushrooms, colorful peppers and onions

Directions:
Toast tortilla for 1-2 minutes, or until edges are crispy brown. Prepare tomato sauce, mozzarella and vegetables over the toasted tortilla on a sheet of tinfoil. Place back in toaster oven for 3-4 minutes, or until cheese melts. Salt and pepper to your liking.

Finished Product. Bon Appetit!


Super Saves: Baking Done Healthy

Nothing is sweeter than taking a bite out of a delicious baked pastry or brownie hot out of the baking oven. But that sweet feeling will turn sour after the immediate gratification passes and you realize you're left with the repercussions of hundreds of calories.


What if there was a way to de-plump your goodies?


Here are some simple ways to cut calories and fat without sacrificing the moist deliciousness of baked goods in the process:

1. Cut the butter 


Replace about half the butter with reduced fat cream cheese, applesauce or prune puree

2. Whip out eggs 


Use 2 egg whites or 1/4 cup egg substitute for each whole egg

4. Substitute sugar 


Reduce the amount of sugar by one-half; and add sweetness by adding vanilla, nutmeg or cinnamon 


5. Oil away 


Use fat free, or reduced fat, plain Greek style yogurt instead of vegetable or baking oil



Monday, August 1, 2011

Super Sneaky Sweets: 5 Things Candy Makers Won't Tell You

Really important article about today's candy
Source: Yahoo! Finance article

5 Things Candy Makers Won't Tell You

1. "You're Paying More For Less."
In May, Nestle introduced two new candies under its new Skinny Cow label: nut clusters and a chocolate-covered wafer crisp, each under 120 calories, the latest to join the candy industry's rush keep calorie-conscious snackers in the fold. Many major candy companies now offer low-cal treats, including Mars' 3 Musketeers Truffle Crisp Bars (34% fewer calories than a 3 Musketeers) and Hershey's 100 Calorie Crisp Wafer Bars (50% fewer calories than a Kit Kat).

But the candy companies' secret to keeping the calories down doesn't come from a new miracle cocoa bean. They've simply done what weight-loss experts have advocated for years: They've cut the portion sizes -- but not the prices, meaning health-conscious candy buyers are paying proportionally more for less candy. The Mars Truffle Crisp bar and its regular 3 Musketeers bar, for example, each cost $1, but at 1.1 ounces, the lower-calorie bar is half the size of the more caloric treat.

Mars and Hershey's declined to comment, but Gary Stibel, founder and CEO of the New England Consulting Group says this is just smart marketing on the candy companies' part. "People will pay a premium to take calories out of the package," he says. "And it takes away a reason why people don't eat candy."

2. "Our Candy May Have More Than Sugar."

Consumers have long been warned about the dangers of lead paint, but few know that the lead levels in chocolate products can also run high. While lead can turn up in many foods in trace amounts, in 2004 chocolate bars had among the highest lead levels of 280 items surveyed by the Food and Drug Administration. In 2006, the agency issued a recall of some types of Dagoba Organic Chocolate for having a lead content that was too high. (Dagoba, which was bought by Hershey's in 2006, did not respond to requests for comment. At the time, a company executive told reporters that the test results an isolated incident and said no reports of illness were associated with the recall.) Researchers in California have also found that bittersweet chocolate and chocolate pudding had levels of lead that would exceed that state's recommendations, says Russ Flegal, a professor of microbiology and toxicology at the University of California at Santa Cruz and one of the researchers. That doesn't come from the cocoa bean itself, he says, but is rather a result of handling, processing and storage.

Most people don't eat enough chocolate for the lead to have serious consequences, says Flegal: You'd have to eat one-and-a-half milk chocolate bars each day to put your lead intake above California's recommendations for what is considered safe. But he thinks consumers, especially parents of small children, ought to be aware of the limits. "Some children eat a lot of chocolate, and it could be a potential problem," he says.

The candy industry notes that small amounts of lead are often found in plant-based foods, and say they're taking every possible precaution. "Manufacturers take many steps to ensure that lead is at its lowest level possible in chocolate products," says Susan Smith, a spokeswoman for the National Confectioners Association.

3."Chocolate is Not Actually Good For You."

Chocoholics love to cite the healthful properties of the candy, and the candy industry is happy to arm them with statistics and research to support the claim. On Hershey's website, for example, the company says chocolate "may contribute to improved cardiovascular health," citing the antioxidant properties of cocoa and a connection between antioxidants and a reduced risk of heart disease and cancer, among other illnesses. A separate study on the National Confectioners Association website claims that children and teens who eat candy are less overweight or obese than their peers who don't.

Not so fast, warn health care experts. While chocolate does have antioxidants, which protect cells against certain kind of damage, and the occasional indulgence is satisfying, chocolate treats "are not fruits and vegetables," says Bonnie Liebman, nutrition director for the Center for Science in the Public Interest, a consumer advocacy organization. So far, she says, there is no definitive evidence that antioxidants have any positive effect on your health, and "there's no health authority that recommends eating more chocolate." And outweighing any potential benefits, experts say, are the detrimental effects of fat, sugar and calories. With two out of three adults and half of children either overweight or obese, "We do not need a license to eat more chocolate," says Ross A. Hammond, a senior fellow at the Brookings Institution, who estimates that the annual costs from obesity may run to $215 billion a year.

The candy industry is aware of the need to eat healthy, says Smith of the National Confectioners Association. "Candy is supposed to be one of life's little pleasures." Hershey's declined to comment on the health claims made on its web site.

4. "Our treats could land your kid in the ER."

Of the roughly 17,500 children who go to the hospital each year for choking, nearly 20% were chewing gum or candy, according to the latest national estimates of nonfatal injuries by the Centers for Disease Control. For this, health experts and advocates squarely blame the government and candy makers for not doing enough to warn parents and kids about the dangers of choking on their candies. There were a series of incidents between 2000 and 2002 in which "gel candies," jellies that come in plastic cups about the size of coffee creamers, were linked to a several choking deaths in children. That prompted some in Congress to propose the Food Choking Prevention Act, which would have required warning labels on some foods. "Many more children would be alive today if the choking hazards posed by gel candies and other foods marketed to children were investigated quickly and pulled from store shelves," said Rep. Mike Honda (D., Calif.) at the time. That legislation didn't pass, but last year, the American Academy of Pediatrics released a report on choking prevention that concluded that the FDA should "evaluate foods and require warning labels on foods that pose a high choking risk to children."

Danger aside, it's also an expensive risk. If you have to rush your choking child to the emergency room, expect a bill for the ambulance ride, emergency room visit and possibly a visit to a pediatric gastroenterologist, says Alan Cherkasky, a family practitioner in Kaukauna, Wis. "This could easily cost many thousands of dollars," he adds.

The National Confectioners Association's Smith acknowledges that "hard candies are not for kids under three," but says parents can help prevent their children from choking by restricting them to age-appropriate candy.

5. "When our costs went up, so did yours."

On top of the rising costs of fuel, the prices of candy's staple ingredients -- sugar and chocolate -- remain near all-time highs this year. Sugar now costs about $0.25 per pound, up 55% over a year ago, according to International Monetary Fund data; cocoa prices have almost doubled over the last five years to about $3,000 per metric ton. So what's a candy maker to do? Pass the golden ticket along to consumers. Most candy companies have increased prices this year by about 10%, says Chris Growe, an analyst with brokerage and investment firm Stifel, Nicolaus & Company. Companies typically don't advertise their price increases, although in March, Hershey's said it was increasing its prices to offset the higher costs of materials and fuel among other things, in order to keep profits on track. The company didn't respond to requests for comment, but so far, the strategy seems to be working: Hershey's stock is up 23% to $59 per share in the last 12 months. For consumers, a candy bar is a modest expense, says Growe. "You may not be able to buy that flat-screen television, but you can afford a Twix bar," he says.

Super U's Bottom line: Candy is never good for you but if you make a conscious effort to stick to the more wholesome ones or even just portion candy out yourself you'll save both money and pounds.