What is 'Metabolic Syndrome'?

You may have heard this term on the news or read it in a magazine, and just know that it's BAD. You may also fit the criteria defined by the National Heart, Lung, and Blood Institute and the American Heart Association.

Diagnosis is based on having 3 or more of the following:

1. A waist circumference greater than 40 inches in men and 35 inches in women.
2. A blood pressure of 130/85 mm Hg or higher, or drug treatment for hypertension.
3. A triglyceride level of 150 mg/dL or higher, or drug treatment for elevated triglycerides.
4. A fasting blood glucose level of 100 mg/dL or higher, or drug treatment for elevated glucose.
5. A high density lipoprotein (HDL) cholesterol level less than 40 mg/dL for men or less than 50 mg/dL for women, or drug treatment for reduced HDL.

Those with 'Metabolic Syndrome' have a 5 fold relative risk of developing Diabetes if they don't already have it. Risks also include stroke and cardiovascular disease.

To reduce belly fat and improve lipid profiles and blood sugars: EXERCISE, eat healthier, lose weight, and to keep reading my blog :)

American Runs On...

Good Nutrition?

Fruits and Vegetables?

WRONG. Dunkin' Donuts. And if you live in New England you can't go past 3 blocks without seeing one.

Dunkin's first store opened in 1950 in Quincy, MA by William Rosenberg, who previously opened a popular donut/coffee shop named "Open Kettle". Per Wikipedia, DD's now serves 2.7 million people per day at 6,400 locations. Holey Jittery Carb-fest.

REMEMBER THIS GUY!?

As with most fast food joints, healthier options are becoming available. I wanted to take a closer look into DD's Smart Menu to really see if it is smart.

First off, there is a DD's Nutrition Advisory Board with MD's and RD's. That eased my concerns a little bit. Secondly, the DDSMART menu promises that food and beverage labeled with the smart logo have 25% less calories, fat, sugar, OR sodium compared to their base product AND/OR contain ingredients that are nutritionally beneficial.

Check out the items offered here

My verdict? It's "OK"....

1.Why isn't the Whole Wheat bagel on the Smart Menu (versus the multigrain)?
   The whole wheat bagel has 70 less calories & 4.5 grams less fat than the multigrain.
Likely answer: The Multrigrain bagel has 4 grams more fiber and 2 grams more protein. If you look in the ingredient list online, it contains soy fiber..likely giving the fiber an extra push. To save on calories a bit I'd pick the Whole Wheat variation if available.

2. Low-fat Blueberry Muffin?
OOO its on the smart menu, it must be good. Not so much. The muffin still contains 430 calories (YIKES!) and a sugary load of 41 grams of sugar!!!

3. Coolata's on on the list.
Why? Probably because they cut out 25% of calories than their last one. For a small you get 49 grams of sugar. It's like eating 23 pixie sticks.


Bottom Line:
Don't fall under the assumption just because somethings on the SMART menu its healthy and good for you. Its just 25% less in something that the real thing or has 1 good thing about it (fiber). You may be better off knowing that instead of making these items a daily habit (like a lowfat blueberry muffin).

What's the not-so-awful DDSMART items?

• Latte Lite: Espresso and skim milk..you get a good calcium punch with this drink
• Coffee with skim milk and splenda: low in calories
• Egg white and cheese wake up wrap: You get a good dose of protein to 'wake up' despite the long ingredient list (that always turns me off).
• Unsweetened Iced Tea: A almost no calorie refresher without any sugar...ahhhh..

Atleast they don't have a scary clown mascot.

Green Fingers

Whatever, I got this idea from RD411.com but I wanted to share it with you. Nuts! We all have our favorite, and one my favorite as a child was PISTACHIOS!!

My grandfather used to loooove them and would rock the stained fingers :)

Pistachios have the lowest calories per serving compared to most tree nuts:

30 pistachio nuts=100 calories

30 almonds= 207 calories

30 cashews= 266 calories

30 walnut halves= 407 calories

30 pecan halves = 315 calories

Per 30 nuts you get 2 grams of filling fiber, 4 grams of protein, and 8 grams of healthy fat!

A GREAT snack for those watching their weight or for just about anybody who wants something nutritious and delicious!

Happy National Potato Day

That's right. Who else would you get this info from!

Potatoes got a really BAD rap in the 'low-carb' era, which is still lingering.
I've got some good news though, potatoes are a healthy and nutritious vegetable (when not soaked and fried in oil and trans fat)!  In fact, I even indulged in homemade garlic smashed potatoes last night :)

Some Potato Perks:
Based on 1 medium (2-3") potato with skin

1. Low in Calories: 130!
2. High in Fiber: 3 grams!
3. Fat free!
4. 14 mg Calcium!
5. 750 mg Potassium!
6. 17 mg Vitamin C (bet you didnt know potatoes were a good source of vit. C? ) !
7. ~1 mg Iron!
8. 3 grams Protein!
9. 52 mcg Folate!
10. Minimal Sodium: 10 mg!
11. Vitamin Rich: lutein & zeaxanthin (eye health), Vitamin A (antioxidant) & beta carotene!
12. We like them!
13. Relatively Inexpensive!
14. Easy to Grow (green!)
15. Naturally Gluten Free!
16. Fermented with grains to made Vodka! (hehe)

POTATO HINTS..to get the most outta our lil' oval & round friends:

• Switch between white potatoes and Sweet Potatoes- the sweet orange ones have more Vitamin A and 27 less calories per medium potato
• Eat the skin! You will get the most out of your potato's vitamins and minerals, as well as protein/fiber.
• Make one in no-time by pricking it with a fork and popping it in the micro.
• Get creative with healthy toppings: Salsa, Black Beans, Guacomole, broccoli, cauliflower, and Tomatoes. Minimize cheese and sour cream toppings (saturated fat sources). Try whipped butter or even eat plain with Ketchup!
• Make your own french fries at home to fulfill that craving. Cut potato (leave skin on) in strips and place on 'Pam'-sprayed cookie tray or roasting pan. With a pastry brush 'paint' on Extra Virgin Olive Oil (not drench..EVOO has calories!). Sprinkle on salt-free herbs: oregano, basil, garlic/onion powder and parsley. Sprinkle a tiny amount of salt on and bake at 450 until crispy and golden :)

                  Sick of reading about potatoes? Too bad.

Check out some interesting Potato "stuff":

-->Cultivated in Peru over 4,000 years ago!

-->At a White House dinner in 1802,Thomas Jefferson was the first person to serve French Fries.

-->1/3 of all Potatoes in the US are grown in Idaho (go figure).

-->The average American eats 126 pounds of potato a YEAR (k, slow down people).

-->The largest potato ever grown (according to the Guinness Book of World Records) weighed in at 18 pounds and 4 ounces.

--> Flower's of Potato plant:

REMINDER!!
Potatoes are on the "dirty duz" list...so buying organic is much cleaner :)

Breakfast Heaven

I love breakfast, which is why I was super pumped about my breakfast this am. I will sometimes have oatmeal in the am, but its made here at work with water so I know the protein content isn't great. To bulk the protein content I added 1/4 cup skim milk,1/2 tablespoon peanut butter and 7 walnut halves. I added 1/2 of a sliced banana and sprinkled brown sugar on top.
Outcome? DELICIOUS! (and filling).

ReCiPe:

• 3/4 cup plain oatmeal cooked in water
• 1/4 cup fat free skim milk
• 1/2 tbsp all natural peanut butter
• 1/2 large banana
• 7 walnut halves (1/2 ounce)
• Sprinkle brown sugar
• Microwave and see the magic happen.

Nutrition Breakdown:

360 calories

7 grams fiber

11 grams protein

High in protein & fiber for satiety and still under 400 calories :)

Dried Fruit

To me, fresh fruit is better than dried fruit. You get a ton of nutrients, fiber, and it's unprocessed.

It's rich water content will give you some hydration as well as satiety (fiber helps w.the satiety too).There's nothing better than biting into a juicy pear...am I the only one who drools over the Harry & David's pear ads?

However, dried fruit can be a good substitute sometimes for energy-on-the go.

.

Pros:

• 
  
  Easily accessible
• 
  
  No watery mess when eating
• 
  
  No pit/core/seeds to discard of
• 
  
  Fiber does not get destroyed in drying process
• 
  
  Mix with nuts for a high calorie snack if needed for high energy activities (hiking,biking,marathon)
• 
  
  Shelf-stable longer than fresh

Cons:

• Less volume (all the water is taken out!) 1/2 cup dried fruit= 1 cup fresh fruit
• Additives in some brands (sulfates, sugar)
• 
  
  Some vitamins may be destroyed with exposure to light, oxygen, sulfur dioxide,or if they are boiled and pastuerized.

How to pick a good dried fruit:

The fewer ingredients the better:

Check the ingredient list for any dried fruit...you don't want a product that has many additives such as sulfates or added sugar. Fruit is naturally sugary (fructose)..so you want to look for 'sugar' in the ingredient list to see in any was added on top of that. If you do like a dried fruit that has added sugar just be sure to note those calories will count as "discretionary calories" (calories from added fats, alcohol, and sugars. Most people can afford around 200-250 discretionary calories a day if weight loss is not intented).

Fiber-rich

Check the label- you want a fruit with atleast 2 grams of fiber per serving.

Tips for eating:

Stick to a serving

To keep calories in check. Servings can be as small as 1/4 cup sometimes.  

Add to recipes

Such as muffins & baked goods for added nutrients :)

Add to oatmeal or cereal in the am (raisins), salad for lunch, and make a trail mix for an afternoon snack.

My fave?

Trader Joe's Apple Rings...Highly addictive.

 110 calories per 10 rings, with 4 grams of filling  fiber. No additives :) I'll have a handful of theses for an afternoon snack sometimes!

Can you guess...

...whats in this Alaskan native treat?

 It's not your average Dairy Queen treat.

It's a mixture between Reindeer fat, Seal Oil, Salmonberies, Blackberries and called Eskimo Ice Cream.

Did you gag as well?

It's one of America's fattiest foods (1 serving of reindeer fat=91 grams of fat). Modern versions use Crisco.

Jimmies anyone?

"Light" Smoking Risks

Okay, so this post may have no relation to 'nutrition' per say, but I'm all about a well-rounded healthy life. Anyone who smokes in this day and age knows the general 'risks' associated with daily cigarette puffing. It shortens life span, and is linked with cancers of all sorts- lung cancer being the most widely known.
This is the very first article I've read with actual NUMBERS highlighting a person's risk if they 'socially smoke' or lightly smoke (may not on a daily basis: less than 5 cigarettes on the days they do smoke. anywhere from 1-39 cigarettes/week).
A person may socially smoke a few cigarettes a night on the weekend when they are drinking or at a party.

Results of this study:

Women (35-49 years old) who smoke 1-4 cigarettes a day have 5 times the risk of developing lung cancer and men have 3 times the risk as non-smokers.

Light Smokers have a lower-quality of life than nonsmokers (general health, mental health, physically)

Women 'light smokers' have a shorten life span of 4-6 years!!!

Light smoking is a 100% turn-off for a man or woman! (ok, i just added that).

Bottom Line:

Even light smoking comes with deadly, and life-debilitating risks. Any time your friend tells you "i just have a few when I go out on the weekends" remind them of this!!

Check out the full article

Dirty Duz

You pay a little extra for organic foods, but ever wonder which organic foods are really WORTH the extra bucks?

First off, do you know why you're even buying organic? Sounds healthy, right?

Organic foods are grown under strict USDA-regulated standards without pesticides, antibiotics or genetically altered organisms.Some foods are waste of money to buy organic, such as soda (why drink that anyways?).

But, there's a little known list called the "Dirty Dozen";

12 foods that contain more pesticides than others, and are recommended to buy organic:

1. Apples
2. Blueberries
3. Bell Peppers

4. Celery
5. Cheeries
6. Grapes
7. Lettuce
8. Nectarines
9. Peaches
10. Potatoes
11. Strawberries
12. Spinach, kale, collard greens

These foods were found to have 47-67 pesticides per serving by the Environmental Working Group.

Purchase these foods organic and you know you are getting a cleaner product.

Check the label and look for 100% organic or this symbol:

100% organic= made with all organic ingredients

Organic= made with atleast 95% organic ingredients

Made with organic ingredients= made with atleast 70% organic ingredients

Foods with a thick, tough skin or outer layer have less pesticides, such as watermelon, banana, grapefruit, eggplant, onions, avocados, asparagus, pineapples, and corn. These foods you can feel safer about buying non-organic.

GF blogs

GF= Gluten Free, not Girlfriend.

Here are some talked-about blogs about Celiac's disease and meal management:
Check 'Em Out!!

Celiac Chicks

Celiac Teen

Hold the Gluten

Gluten-Free Girl

Gluten-Free Dietitian

Gluten Free Steve

Gluten-Free Goddess

Aquapocalypse and Coconut Water

The 'aquapocalypse' is over for us Bostonians...where our water was undrinkable for a few days due to a water break. Hopefully it opened our eyes to how precious water really is, and how lucky we are to have accessable water on a day-to-day basis!

Speaking of water, Heard of COCONUT WATER!?

You may see some  Hollywood starlets toting around Vita Coco or ZICO, increasingly popular coconut water drinks, also known to be called 'natural sports drinks'. 

Coconut water has been the norm for hundred's of years in Brazil, Thailand, and the Caribbean. A 11.2 oz. pounch contains 60 calories and 50% more potassium than a medium banana. Its also rich in magnesium and phosphorus (electrolytes). There is no fat unlike coconut milk- the water is taken in young coconuts before the meaty, fatty part is developed.

Like most hollywood trends (ahem, acai ? goji berries?) coconut water likely doesn't change lives miraculously or instantly change your health status.

Be careful of portions as it does contain calories.

The plus side is it doesnt contain added sugars (check brand, label) like most sports drinks but provides electrolytes---good for post-work out!

Nutrition Quote

 “Water is the most neglected nutrient in your diet, but one of the most vital”

~ Julia Child

Feelin' Yogurty

Call it a snack, a breakfast staple, or granola's best friend, there's one thing for sure..Yogurt plays a big role in a healthy diet.

It's Rich in Calcium

Most people don't meet their calcium needs (especially adolescents) and consuming a yogurt a day is a good way to meet roughly 15-30% of your calcium needs (300 mg). Calcium is needed  not only for strong bones and teeth, but for muscle contractions,such as the heart.

Good Source of Protein:

 Most 6 oz yogurt's contain about 8 grams of protein! The now popular Greek yogurts (Chiobani, Fage) contain almost double the protein, but may inhibit the absortion of calcium.

Most common Probiotic:

These little bugs are good for our intestines (especially after taking antiobiotics that wipe our our 'good bugs') and are even good for our immune system. It also may help lactose-intolerant people to digest lactose.

Most brands now have added Vitamin D:

A lot of yogurt brands are adding Vitamin D to the mix. Vitamin D, otherwise known as the sunshine vitamin, works with calcium for bone health. It has been recently discovered most American's are deficient in vitamin D, contributing to diseases such as cancer & heart disease.

 What you need to know about yogurt!

• A lot of them are FILLED with sugar.There is natural sugar in yogurt called lactose- usually makes up about 12 grams of sugar per 6 ounce container of yogurt.Anything above 12 grams is added and should be limited in the diet.  
• Greek yogurt has more protein than most yogurts-which can inhibit absorption of calcium.
• Be careful of some greek yogurts...Fage Classic Yogurt has 23 grams fat per serving!
• Studies show that dieters who consume low-fat/fat free dairy products, such as yogurt, lose more weight than those who don't consume it as part of their diet.

Tips:

• Switch between regular low-fat/fat-free yogurt and greek yogurt.
• Read the nutrition label: choose one with atleast 20-30% calcium, light on the added sugar, and low-fat to fat free.
• Read the ingredient list: choose one that doesn't include "high fructose corn syrup".
• Stir yogurt before consuming and don't throw away the watery stuff at the top (it's whey- a source of protein).
• Try this: mix ranch dressing seasoning with plain greek yogurt for an instant healthy veggie dip!
• Enjoy with fruit as a smoothie, blend in with oatmeal, or top with granola!!
• Try as a pancake or waffle topper instead of syrup!!
• Avoid the yogurts with candy toppings (is that not an obvious one!?)

Here's some good ones to try:

6 oz. Stonyfield Farm Organic Smooth & Creamy Yogurt (french vanilla):
Highlights: Calcium, Protein & Vitamin D
Lowlights: Sugar
130 calories, 0 grams fat, 300 mg calcium (30%), 24 grams sugar, 7 grams protein, 20% vit D

6 oz.Yoplait Light:
Highlights: Sugar, Calcium & Vitamin D
Lowlights: Protein, High Fructose Corn Syrup
100 calories, 0 grams fat, 200 mg calcium (20%), 14 grams sugar, 5 grams protein, 20% vit D

6 oz. Dannon Light 'n Fit:
Highlights: Vitamin D, Low calorie, Low sugar
Lowlights: Not as high in calcium as others
80 calories, 0 grams fat, 150 mg calcium (15%), 12 grams sugar, 5 grams protein, 20% vit D


4 oz.Yoplait YoPlus Light:

Highlights: Low calorie, Low Sugar, Vitamin D

Lowlights: Container size, Calcium
70 calories, 0 grams fat, 150 mg calcium (15%), 10 grams sugar, 4 grams protein, 10% vit D
(I would have 2 of these to get the full calcium benefit-these are only 4 ounces)

6 oz. Vanilla Chobani Yogurt

Highlights: Protein, Calories & Low Sugar

120 calories, 0 grams fat, 200 mg calcium (20%), 13 grams sugar, 16 grams protein

6 oz. Plain Chobani Yogurt:

Highlights: Protein, Calories, Calcium & Low Sugar
100 calories, 0 grams fat, 200 mg calcium (20%), 7 grams sugar, 18 grams protein


6 oz.Colombo Light:
Highlights: Low Sugar, Calcium & Protein

Lowlights: High Fructose Corn Syrup

90 calories, 0 grams fat, 250 mg calcium (25%), 12 grams sugar, 6 grams protein

Why does organic milk LAST LONGER!?

I asked myself this same question.

Organic milk can last up to a month, versus regular milk which lasts about a week. It has nothing to do with it being organic (cows are not treated with antibiotics or hormones) but rather how it is pasteurized.

Pastuerization= A method of treating food by heating it to a certain point to kill pathogenic (disease-causing) organisms but not harm the flavor or quality of the food.

Organic milk usually has to travel far from the farms to get the store shelves, so it is pasteurized using a process called UHT, Ultra- High Temperatures, where milk is heated to 280 degrees F for 2-4 seconds killing any bacteria present.

Most milk isn't heated to UHT because it may have a slight sweeter taste than regular milk, and some people just dont like that (I didn't mind or notice).

You may be getting a better milk product as well. Organically raised cows (who are usually grass-fed) produce milk with higher levels of antioxidants and fatty acids such as omega-3 fatty acids.

MY RECOMMENDATION!?
If you aren't a huge milk drinker and you find you always seem to have half full expired milk cartons in your fridge, go Organic and get a longer milk shelf-life! You will pay a bit more, but it certainly pays off!

So many choices!!

Have ya been down the cereal aisle lately?

You will be bombarded by colorful boxes and nutrition claims, such as "lowers cholesterol!" and "now with 25% less sugar!".
Cereal is no doubt a healthy breakfast choice, but it's so easy to go wrong. I've read most cereal food labels and most are filled with sugar or are nutrient-less.
When you are seeking a healthy cereal you want to make sure it contains adequate fiber, is low in sugar, total fat & saturated fat, and has atleast 25% of most vitamins & minerals. 
Look for cereals with protein, as they will be more filling (aids in weight loss and maintenance).
Having cereal is an opportunity to get your calcium fix by adding fat-free milk!

Here's some tips to find a good cereal!!

Look for Fiber:
Find a cereal with 3 + grams of fiber per serving. Look for these words listed first in the ingredient list: whole wheat, whole grain oats, oat fiber, or barley- that's what the majority of your cereal is coming from.

Check the Total Fat:
A lot of cereals, especially granola's, will have fat in them- especially saturated fats. You want to minimize the total amount of daily saturated fat intake. Look at the sat. fat content- you want less than 2 grams per serving. Check out the total fat- I'd shoot for less than 5 grams per serving. I gave up one of my favorite cereals because it's made with PALM OIL ( Kellog's Cracklin' Oat Bran) and has 3 grams saturated fat/serving and 7 grams total fat (get with it Kellog's!)

Check for Sugars:
What do fruity pebbles and fruit loops have in common besides lots of food dye and childhood memories?
SUGAR. We get enough sugar in our diet...remember this sugar post?
Look for a cereal with less than 10 grams of sugar  (this actually may be a challenge).

Vitamins:
Shoot for atleast 25% of most vitamins/minerals per serving. For women-check the Iron content, we need more due to monthly losses.

Here are some commonly consumed cereals and their Not Your Average Lunch Lady's rating from best to worst!!

BEST!!!!

Cheerios (plain)
Highlights: Calories, Fiber & Iron. Low in sugar.
Per 1 cup serving: 100 calories, 2 grams fat, 3 grams fiber, 1 gram sugar, 3 grams protein,  45% Iron

Cheerios Multigrain:
Highlights: Calories, Iron & Fiber. Low in sugar.
Per 1 cup serving: 110 calories, 2 grams fat, 3 grams fiber, 6 grams sugar, 2 grams protein, 100% Iron

Kashi's Heart to Heart:
Highlights: Calories & Fiber
Per 1 cup serving: 120 calories, 1.5 grams fat, 5 grams fiber, 5 grams sugar, 4 grams protein, 10% Iron

Kashi Go Lean Crunch:
Highlights: Fiber & Protein
Per 1 cup serving: 190 calories, 3 grams fat, 8 grams fiber, 13 grams sugar, 9 grams protein, 8% Iron

Kashi Go Lean Crisp:
Highlights: Fiber & Protein
Per 3/4 cup serving: 190 calories, 4 grams fat, 8 grams fiber, 12 grams sugar, 9 grams  protein, 8% Iron

Fiber One Honey Nut Clusters:
Highlights: Fiber, Iron, low in cals/fat/sugar
Per cup: 160 calories, 1.5 grams fat, 13 grams fiber, 6 grams sugar, 5 grams protein, 25% Iron

Quaker Oat Squares:
Highlights: Iron, Protein & Fiber
Per 1 cup serving: 210 calories, 2.5 grams fat, 5 grams fiber, 10 grams sugar, 6 grams protein, 90% Iron

Post Shredded Wheat: (i've never been able to eat without fruit!)
Highlights: Calories, Fat, Fiber, No Sugar!
Per 1 cup: 160 calories, 1 gram fat, 6 grams fiber, 0 grams sugar, 5 grams protein, 6% Iron



                                                    IN BETWEEN:
Raisin Bran (Post):
Highlights: Calories, Fat, Fiber, Iron
Lowlights: Sugar
Per 1 cup serving: 190 calories, 1 gram fat, 8 grams fiber, 19 grams sugar, 4 grams protein, 60% Iron

Honey Bunches of Oats:
Highlights: Calories, Fat, Sugar, Iron
Lowlights: Fiber, protein
Per 3/4 cup serving: 120 calories, 1.5 grams fat, 2 grams fiber, 6 grams sugar, 2 grams protein, 60% Iron

Special K Cereal
Highlights: Calories, Fat, Iron, Low in Sugar
Lowlights: Fiber
Per 1 cup serving: 120 kcal, .5grams fat, <1 gram fiber, 4 grams sugar, 6 grams protein, 45% Iron

Kellog's Low-Fat Granola (without raisins):
Highlights: Fiber
Lowlights: Sugar
Per 1 serving: 190 calories, 2.5 grams fat, 8 grams fiber, 17 grams sugar, 5 grams protein, 10% Iron

Rice Krispies
Highlights: Calories
Lowlights: Lacks fiber & protein
Per 1 1/4 cup: 130 calories, 0 grams fat, <1 gram fiber, 4 grams sugar, 2 grams protein, 30% Iron

WORST:

Fruit Loops:

Lowlights: Sugar is the main ingredient. They added some whole grains so it's not AS bad as before, but I'd still forego it!
Per 1 cup serving: 110 calories, 1 gram fat, 3 grams fiber, 12 grams sugar, 2 grams protein, 34% Iron

Cracklin' Oat Bran:
Lowlights: Total fat/saturated fat, sugar
Per 3/4 cup serving: 200 calories, 7 grams fat (3 saturated), 6 grams fiber, 16 grams sugar, 10% Iron

Cocoa Krisp:
Lowlights: Lacking fiber & protein. Sugar content.
Per 3/4 cup serving: 120 calories, 1 gram fat, <1 gram fiber, 12 grams sugar, 1 gram protein, 25% Iron

Fruity Pebbles:
Lowlights: Sugar, Lack of fiber & protein
Per 1 cup serving: 120 calories, 1 gram fat, 0 grams fiber, 11 grams sugar, 1 gram protein, 10% Iron

No Comment

KFC's changing fast food history with its artery-clogging "Double-Down" sandwich...

GahROSS.

The sandwich features bacon and cheeses slobbered between two fried chicken patties. Seriously?

 You be the judge if it's worth it:

540 calories, 32 grams fat (10 saturated), 1380 grams sodium (!?)

Oh, don't worry- they sell it "grilled" as well for only 80 calories less..wippeee.

bottom line: dont do it!

Sugar substitutes, sweet or not so sweet?

There's some controversy out there regarding the safety of consuming sugar subtitutes. Ya Heard?

What are artificial sweeteners?
They are replacements for dietary sugars. They mimic the sweetness of sugar but have less food energy when consumed. They are especially marketed for diabetics, as regular sugar may raise blood sugar to dangerous levels. These sweeteners to not have an effect on blood sugars.

All non-caloric sweeteners must be approved by the Food and Drug Administration and undergo rigorous testing before they are approved and sold to the public. The FDA also sets an ADI (Acceptable Daily Intake) for food additives, which determines what is a safe amount for daily consumption over a lifetime.

Sachharin AKA Sweet 'N Low

ADI: safe to consume 5 mg/day (9-12 packets/day)

Aspartame AKA Nutrasweet/Equal

ADI: safe to consume 50 mg/day

(~18-19 diet sodas/day...if ur drinking that much soda anyways u got issues).

Sucralose AKA Splenda

ADI: safe to consume 5 mg/day (6 cans diet soda/day made with splenda)

Some studies have linked artificial sugar use in RATS to cancer development, but these studies have not been proven in humans.
Check out more info on this website.
Personally, I use Splenda, but I only use 1/day in my coffee and I rarely will drink a diet soda. Most "diet" products I don't really eat either (like a "sugar-free"cookie for example)..I go for the real thing and just have it as a "treat"! Sugar subsitutes are good for controlling calorie intake, and personally- I use them to prevent cavities!
Keep in mind artificial sweeteners are much sweeter compared to regular sugar..so 1 splenda packet does not necessarily equal the taste of 1 packet of sugar! (be careful with this! taste buds need adjustment if you're switching).


Bottom Line:
Artificial sweeteners are safe to use in moderation and are not proven to cause any cancer in humans.

The Protein Craze

Muscle milk.

Pro Complex.

Whey Isolate.

They are all protein-loaded supplements, promoted to make you look like the big muscly man you inspire to be (I personally think it's overrated). Are they really necessary?
First of all, most Americans meet their protein needs without having to take supplements-even those who work out daily or are competitive athletes.There is controversy over how much protein is actually needed and if protein supplements can really transform you into a lean, mean, muscly machine. You need protein to build muscles, but how much each person needs is different. You also need a high dose of exercise and TOTAL calorie intake to support this high demand. If you don't get enough non-protein calories (mainly from carbs) your body will eventually break down your muscle to use it for energy. Oh, and you can't STORE protein! It needs to be continually replaced.
You're genetics will only take you so far, even if you are working out for hours a day & drinking buckets of protein.
For an athletic male (endurance and strength trained), you need per day:

1.2 grams protein/kg weight-1.7 grams protein/kg weight

Let's use an example of a 200# man.

kg body weight is found by taking the weight in pounds and dividing it by 2.2

200 # man/2.2= 90.9 kg
90.9 x 1.2=109...90.9x1.7=154

1.2 gm/kg-1.7 gm/kg = 109-154 grams Protein Per Day

I RECOMMEND TO STICK TO THE LOWER END OF THIS RANGE. The average man who works out 1-2 hours a day will not need the upper range of protein..its too much! Besides putting a strain on your kidneys and liver, there are other risks associated with consuming too much protein, such as kidney stones (ouch) and osteoperosis (inhibits calcium absorption).


Back to the supplements...

You can meet your protein needs WITHOUT expensive powders and supplements, I promise you! Most people easily meet their protein needs without even trying.The key is to make sure you consume protein of 'High Biological Value' (quality protein with complete amino acids), along with a mix of beans, lentils, and nuts.
Examples of high Biologically Value proteins: Meat, Fish, Poultry (including eggs).
MFP...remember it!

Just to give you an idea of how much protein you are getting from MFP:

3 ounce serving of MFP generally equals 21 grams of protein.

 Picture the size of a deck of cards.

A little bit bigger (4 ounces)=28 grams.

-Have an egg omelet (2 whole eggs, 2 egg whites) with breakfast and you've already had 28 grams of protein.
-Have a 4 ounce serving of MFP at lunch and dinner and you already have 84 grams of protein per day!!
-Have an 8 oz glass of low-fat/skim milk with each meal..you are already up to 108 grams a day.

You wanna consume very lean to lean MFP's to avoid overeating the saturated fats.
Examples (there's lots!):

White chicken or turkey meat, no skin; Cornish hen, no skin

Beef: USDA Select or Choice grades of lean meat trimmed of fat- Round, Sirloin, Flank Steak, Tenderloin;
Roast (rib, chuck, rump); Steak (T-bone, porterhouse, cubed); Ground Round
Lean pork (fresh ham, Canadian bacon (low salt if u can get)
Fresh or frozen cod, flounder, haddock, halibut, trout, lox, tuna fresh or canned in water, salmon, sardines
Lamb: roast, chop, or leg
Veal: Lean chop, roast
Clams, crab, lobster, scallops, shrimp
Duck or phesant (well drained of fat) no skin, venison, buffalo, ostrich (yes, thats right)
Processed meat (low salt) with 1 gram of fat or less per ounce (deli ham, chipped beef, turkey)
Eggs. egg whites, egg substitutes

Vegetarian? You can still get a hefty dose of protein in your diet:

7 grams protein=

• 1/2 cup beans, peas, lentils (cooked)
• 1/4 cup 4-5% fat cottage cheese
• 2 tbsp grated parmesan cheese
• 1 ounce Mozzerella
• 1/4 cup Ricotta
• 1/4 cup tempeh
• 4 ounce Tofu (1/2 cup)
• 1 tbsp Peanut Butter (get the natural kind!)
• 1 ounce Processed cheese- american, cheddar, monterey jack, swiss (want to limit in diet)

You'll want to substitute MFP servings for beans, tofu, peanut butter, and lentils.


BOTTOM LINE:
If you are going to be working out A LOT and want to build muscles, you need to not only work out a lot, but make sure you are getting adequate non-protein calories (such as carbohydrates)& protein calories. No need to overdue it though!!