Diet Sodas


Diet Sodas

If one woman typically drinks calorie-free soft drinks and another typically drinks a regular soda (usually containing about 150 calories), who is more likely to become overweight over time?

According to an eight-year study done at the University of Texas Health and Science Center the more diet soda a person drank on a daily basis, the greater risk she had of becoming overweight. Surprising? The findings are opposite of what we would expect. What factors could be contributing to this?

The researchers came up with two conclusions:

  1. Artificial sweeteners in diet drinks may actually increase food cravings for some people and they will be more likely to overeat.
  2. Diet-soda drinkers may think that they can afford to indulge elsewhere. A rationalization could be “I can have a hot-fudge sundae since I had a diet soda.”
Dec 22


Smart eating by the bowl!

Nutritionists never recommend that you live on one dish alone, but if they had to pick one, whole-grain cereal and milk would be it. Whole-grain cereals are packed with fiber, nutrients and protein. Be sure to check the nutrition panel of your favorite cereal to find out if it is a ‘green light’ cereal. To help get you started here is a list of some of the best.

Barbara’s Shredded
Serving Size: 3/4 cup
Calories: 120
Fat: 1.5 g
Protein: 4 g
Fiber: 4 g
Sugar: 5 g

Serving Size: 1/2 cup
Calories: 200
Fat: 1g
Protein: 7 g
Fiber: 6g
Sugar: 5 g

Serving Size: 1 cup
Calories: 110
Fat: 2 g
Protein: 3g
Fiber: 3g
Sugar: 1 g

Post Shredded
Serving Size: 1 cup
Calories: 170
Fat: 1 g
Protein: 6 g
Fiber: 6 g
Sugar: 0 g

Oatmeal Squares
Serving Size: 1 cup
Calories: 210
Fat: 2.5 g
Protein: 6 g
Fiber: 4 g
Sugar: 9 g

Go Lean
Serving Size: 1 cup
Calories: 140
Fat: 1 g
Protein: 13 g
Fiber: 10 g
Sugar: 6 g

Kellogg’s Complete
Oat Bran Flakes
Serving Size: 3/4 cup
Calories: 110
Fat: 1g
Protein: 3 g
Fiber: 4 g
Sugar: 6 g

Wheat Chex
Serving Size: 3/4 cup
Calories: 160
Fat: 1 g
Protein: 5 g
Fiber: 5 g
Sugar: 5 g

Cereal is a great way to start your day, but you can also use it as a nutritious snack or recipe ingredient. You can make your own trail mix with whole-grain cereal, nuts and dried fruit. Or use it as a coating for chicken, in your favorite cookie batter, or as a substitute in a muffin mix.

Dec 22

Canned, Frozen or Fresh

Which is Best? Canned, Frozen or Fresh?

Many people believe that unless produce is raw, it’s nutritional value is deleted. Yes, it’s true that fresh fruits and vegetables are most nutritious and best tasting when they are picked at their peak. Plus, fruit and vegetable lovers usually prefer the superior taste, texture and look of fresh produce. However, don’t under-estimate the nutritional value of produce prepared in other ways. Consider this….

  • Some vegetables become MORE nutritious when cooked.(It is better to steam most vegetables than to cook them for long periods of time at high temperatures.)
  • Canned produce is usually processed immediately after harvest, when nutrient content is at its peak. Some canned produce can be high in sodium and/or sugar, however, check the nutrition labels for low sodium and low sugar versions of products.
  • Few preservatives are used in frozen foods. Frozen foods are nutritious because most nutrients are retained during the process. Soon after being picked, the foods are quickly blanched in water and then frozen. This helps to preserve freshness.

A message nutritionists have long emphasized is this: canned and frozen produce is a nutritionally sound alternative to fresh fruits and veggies. Frozen and canned products are particularly good to have on hand for times when you can’t get to the store for fresh products or
when fresh fruits and vegetables are out of season or out of your price range.

The bottom line is still EAT MORE FRUITS AND VEGGIES. Canned, frozen, fresh or slightly cooked, they are a good thing!

Dec 22

Activities and Calories Burned

Find an Exercise Program That Works For You!

Everybody has exercising preferences, but how effective are they, and will you really get results.

Next to each activity is the estimated calories you will burn every 30 minutes. Remember to increase gradually, and make your fitness routines fun and enjoyable!

Basketball: 366.0 cal

Bicycling: 273.0 cal

Boxing: 366.0 cal

Cross-Country Skiing: 379.0 cal

Downhill Skiing:295.0 cal

Field Hockey: 356.0 cal

Free Weights: 227.0 cal

Heavy Gardening: 333.0 cal

Hiking: 322.0 cal

Ice Skating: 308.0 cal

Ice/Roller Hockey: 424.0 cal

Kayaking: 273.0 cal

Lacrosse: 356.0 cal

Martial Arts: 519.0 cal

Mountain Biking: 450.0 cal

Racquetball: 471.0 cal

Raking Leaves: 143.0 cal

Rock Climbing: 422.0 cal

Rowing: 339.0 cal

Rugby: 349.0 cal

Scuba Diving: 451.0 cal

Snowboarding: 260.0 cal

Snowshoeing: 441.0 cal

Soccer: 363.0 cal

Stacking Wood: 233.0 cal

Surfing/Body Boarding: 215.0 cal

Swimming: 414.0 cal

Tennis: 289.0 cal

Volleyball: 133.0 cal

Water Aerobics: 165.0 cal

Water Polo: 373.0 cal

Dec 22

10 Ways to Make You Look and Feel Better


Ten Ways to Make You Look and Feel Better!

  1.  Make up your mind. Decide you are going to change. Partial commitment will yield partial results. Consistency is the key.
  2. Think before you eat. Assess what you are considering to eat. Ask yourself, “Will eating this get me closer to my goal?” If not, make a better choice.
  3. Eating for pleasure is distinctly a human experience. Choose foods on nutritional value not simply taste.
  4. Food choices are a habit. Replace poor choices with good ones, and it will become a new habit. It is simple, bad food make you feel bad, and healthy food make you feel good.
  5. Do not buy junk food. Similar to #4, omitting these foods at home will make a huge difference. If they are not around you won’t eat them.
  6. DO NOT SKIP MEALS! Te key is to keep you body’s metabolism burning all day. Food is your fuel. Skipping meals will lead to a decline in your metabolism.
  7. Listen to your body. When you are hungry eat. Stop when you are comfortable, not when you are stuffed.
  8. Be honest with yourself. Half a cookie still contains calories. Little bites throughout the day add up to a meal. Everything counts, so count it!
  9. Weigh and measure food for a week. This may be inconvenient, but can be very valuable in educating oneself about nutrition.
  10. You have to move. Incorporate more movement into your daily routine. Park further away at work or at the store. Use the stairs, or start to exercise. Do not take the path of least resistance. It will pay off. And remember, BE CONSISTENT!

Dec 22

7 Ways to Win the Desk Diet

7 Ways to Win the Desk Diet


This can be a big problem for many individuals.  Proper nutrition is key in losing or maintain­ing weight with a sedentary, working lifestyle.  Weight control is a simple equation in nutrition terms.  Calories in = Calories out.  If calories in is greater than calories out you will gain weight, and vice versa.  Here are some simple suggestions to help win the desk diet battle.

Snack wisely.  A lot of individuals tend to snack while working on the computer or watching television.  If you are one of those people, keep healthy snacks available at all times.

Drink Up.  Keep water at your desk.  Water quells the appetite, and it is healthy for you.

Plan Lunch.  Do not skip meals.  Cravings tend to creep up on us when we forget to eat regular meals.

Move.  Moving at least 10-15 minutes per day at an elevated heart rate is a great start.  Use the stairs, park at the far end of parking lots, or walk to lunch.  The key to moving is to move, start today!

Exercise dur­ing off hours.  If you live close to work, try walking or riding a bike.  Exercise at home or a fitness club in the morning or just after work.

Find Help With friends.  Everyone has heard that “ Two Heads Are Better Than One.”  This saying goes for exercising as well.  Fitness can be a lot of fun when you involve others around you.  Get a coworker active or take your spouse or children to the gym with you.

Use Your Tools.  This means to be creative.  Trade in your work chair for a fitness ball  This will do wonders for your posture.  We cannot carry a treadmill or weights around with us to use anytime, so give yourself options.  Research exercising tips while on your computer, plan your meals each day, get encouragement from those you work with and your family.  Most importantly, make a com­mitment.  Changing your lifestyle is not easy, but living a high energy lifestyle is worth all the work.  Do not forget to reward yourself.  Good luck, remember to have fun and enjoy life.

Dec 22

Butter v Margarine

“So which is better for me…

Butter or Margarine?”

This is one of the most frequent questions nutritionists get asked!  And it’s  no wonder with all the conflicting reports out there.  We all know that both are forms of fat and so both should be used sparingly, but which is the better choice for the occasional compliment to cooking or as a savory spread? Let’s take a closer look at both forms of flavor!


The two biggest troubles with butter are its saturated fat content and the presence of dietary cholesterol.  Saturated fats increase your “bad” cholesterol (LDL) and increases your risk for heart disease.  A healthy range for saturated fat is 10-15 grams a day.  Just one tablespoon of butter contains over 7 grams of saturated fat! Cholesterol is found only in animal based products, so you won’t find it in plant-based foods (such as marga­rine). A healthy person should consume no more than 200 milligrams of cholesterol per day.  There are 33 milligrams of cholesterol in one Tablespoon of butter.


The controversy with margarine lies with its level of trans fat which is largely a man-made fat.  Trans fats have been shown to increase LDL cholesterol similarly to satu­rated fats and they tend to lower “healthy”

Cholesterol when eaten in large amounts. Trans fats also tend to make our blood platelets stickier.  One Tablespoon of stick margarine containes 3 grams of trans fat and two grams of saturated fat.

Nutrition is not an exact science because researchers are discovering new things about the human body all the time.  But the basic recommendation right now is that margarine is the better choice.  Although margarine contains more trans fats than butter, when you look at the overall fat level, margarine comes out ahead. (butter contains 7.5 grams of trans + saturated fats per serving as compared to 4.7 for stick margarines and 3.0 for tub margarines.)  Switch to tub or liquid margarine.  Also look for spreads that claim “trans fat free or zero-trans fat”.  This means that the margarine contains less than 0.5 grams of trans fats per serving.  Some great brands are  I Can’t believe It’s not Butter  spray or soft Shedd’s Spread Country Crock with Yogurt.  Ask your doctor for other recommendations according to your health needs.

Dec 22

Eat Your Breakfast

Eat your Breakfast!

The so-called most important meal of the day is also the most skipped meal of the day.  Is that such a dietary crime?  Yes!  Your mother knew what she was doing when she nagged you to eat your breakfast.  Here are some of the reasons why!

  1. Eating breakfast will make you smarter.  Study after study has shown that eating breakfast improves concentration in both kids and adults.  That doesn’t make everyone ready to perform brain surgery, but a healthy breakfast will increase mental performance.
  2. Eating a healthy breakfast will help you meet your fitness goals.  People who skip breakfast tend to not be as successful with weight management as those who regularly eat a morning meal.  The false thinking is that skipping breakfast will save calories. Skipping meals leads to gorging later and overcompensating for the missed meal.  Eating breakfast will also help jump start a more revved-up metabolism.
  3. Make time to eat breakfast.  Not having enough time to eat in the rushed morning hours is the biggest reason people give for skipping Breakfast.  Breakfast doesn’t need to be time consuming or complicated.  Try grabbing some of these healthy food items that don’t require a huge hunk of time to eat; a piece of low-fat cheese and some fruit, left-over chicken wrapped in a piece of lettuce, or a bowl of whole grain cereal or toast.
  4. Not hungry in the morning?  You should be.  Many people don’t feel hungry in the morning because they eat too much, too late in the evening.  To fix this cut back on portions at dinner time and abstain from night-time snacking.
Dec 22

Boost Metabolism

Facing the next bigger size of cute jeans at your favorite store?

It may be that your body needs a metabolism boost.

One of the easiest ways to do this is to determine your daily caloric needs. To rev up your fat-burning engine, you don’t want to burden your system with too much or  too little food.

 Figure out how many calories you need to consume each day to lose weight and keep your metabolism humming. Caloric level is determined by taking into account your age, sex, height, weight, lean body mass and activity level.

Use this quick formula to give you an idea of how many calories you should need on a daily basis.  You may want to consult with a nutritionist for individual needs. Multiply your body weight by 11. For example, a 150-pound woman on average would need to consume 1,650 calories per day to lose weight. If you’re very active, you can multiply your weight by 12.