Found this really good update on sugar substitutes in Parade Magazine. Here is a summary of the important information:

The old sugar substitutes are saccharin, aspartame, and sucralose. The Center for Science in the Public Interest – a health advocacy group- disagrees about saccharin and aspartame, citing studies that indicate those sweeteners increase the risk of cancers, and advises people to choose sucralose. The author of the article Joy Bauer (author of “Joy’s LIFE Diet:Four Steps to Thin Forever”) says she doesn’t think it matters which product you consume as long as you don’t consume more than two artificially sweetened items a day. Or she says you could stop using artificial sweeteners and use one of the natural sugar substitutes.

Erythritol is a sugar alcohol that occurs naturally in many foods. Unlike other sugar alcohols used in dietetic foods-such as sorbitol,malitol, and xylitol-erythritol doesn’t lead to gassiness or bloating and does not have a laxative effect. Erythritol is 60% to 70% as sweet as table sugar, so you may need to use a bit more in beverages and baked goods. Though made from sugar, the new erythritol sweeteners are calorie-free.

PrueVia and Truvia are both made from an extract of the stevia plant. Stevia has been consumed for centuries in South America but until recently could be marketed in the U.S. only as a dietary supplement. Now that the FDA has approved its use in food, it should begin appearing in the marketplace. Stevia does not share all of sugar’s physical characteristics, so check online for conversion formulas and recipes. Truvia and PureVia “cut” their products with erythritol, so they are less sweet than pure stevia.

Products such as Xagave come from the nectar of the Agave plant (same plant is used to make Tequila). Xagave actually contains a few more calories than sugar – 56 per tablespoon as opposed to 50 for sugar. Xagave is sweeter than sugar so you do save calories because you use less. You will have to make adjustments in cooking and baking applications. The real advantage of Agave is that it is less likely than sugar to lead to erratic blood-sugar levels. Here is caution though – if you have irritable bowel syndrome or are at risk for heart disease, you may be better off with the other sugar substitutes or just use real sugar at 16 calories a packet.

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Do you crave sweets in the late afternoon? If you chew either sweetened or sugar-free gum after lunch you will feel full longer, eat fewer snacks and have fewer hunger pangs and fewer craving for sweets than people who don’t chew gum. The theory is when you eat your taste buds are stimulated by food. The more food you eat, the less you notice how good it tastes, signaling your brain that you’re full. Chewing gum may have the same effect – and without the calories.

Do you know the know the best way to suppress your appetite? The answer is exercise. Studies indicate there may be something chemical about exercise that helps increase brain-derived neurotrophic factor – a blood protein known to curb appetitie. The higher the BDNF, the fewer calories the people in the study consumed.

Don’t overdo on low-cal foods. Your body naturally thinks that watery drinks (skim milk,coffee, teas) are low-cal, and that sweet, creamy, dense foods are crammed with calories. Switching it up with high calorie beverages and artificially sweetened desserts many corrupt your body’s natural calorie calculator and make you eat more.

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Our paper published some very practical tips for weight loss. Here they are:

1. Get eight hours of sleep a night.

2. Eat breakfast – Even if you have to choke it down, studies have shown over and over and that those who eat a good breakfast are more successful at losing weight.

3. Walk briskly for 60 minutes every day - No fancy equipment needed. Climb the stairs a few times at work and then do it again at home. Walk around your neighborhood. Park your car as far away as possible from the store and walk.

4. Write down what you eat – It’s the best way to keep track of your food intake.

5. Weigh – Step on a scale to monitor your progress. Don’t do it every day, just once a week is fine.

6. Find support - Our paper listed this site for a free online support group momhouston.com

7. Never give up – If you stick to your diet consistently your weight will come down. Even if you fall off the wagon a few times, the important thing is you get back on.

See our post on What-About-The-Obesity-Gene

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New Obesity Research – The Obesity Gene

Just saw a really interesting article in Parade Magazine. Acording to the author, FTO, otherwise known as the “obesity gene,” is found in more than half of some populations. Okay, I admit it – the obesity gene is definetely in my gene pool. My cousin used to call it “the zest for food” or maybe she said lust for food. I don’t remember but I know my ancestors have that gene. Apparently those with two copies of the gene (I guess that means both your parents have it) have a 70% more likely chance to be obese than noncarriers. But it seems, in this case we don’t have to necessarily live our DNA.

The latest research indicates that you can overcome your genetic predisposition for obesity and be fit and healthy. The article quotes a recent study from the University of Maryland School of Medicine, which says exercise can help to prevent weight gain even among people who carry the FTO gene. The study used a group of 700 Amish people and found that among the most physically active, the gene had virtually no effect on weight. Don’t worry you don’t have become Amish to be immune to the FTO.

The article recommends increasing your activity levels by walking, gardening and incorporating other forms of moderate exercise.

See our related post Women Walking For Exercise In Front Of The TV

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Saw this is the paper today and thought you would find it helpful. Though we may try to eat right sometimes we are do not get all the nutrients we need. Here are the most common nutritional deficiencies and what percentage of woman experience them. Also listed are foods you can add to your diet that are high in those nutrients. Nutritional requirements are expressed as daily nutritional requirements.

 Vitamin A – Women need 700 mcg and 52% of women are deficient in Vitamin A. Good sources are dark colored cooked vegetables and sweet potato.

Vitamin C – Women need 75 mg and 48% of women are deficient in Vitamin C. Good sources are citrus, juices, vegetables.

Vitamin E – Women need 22 International Units of Natural Vitamin E or 33 International Units of Synthetic Vitamin E. 93% of women are deficient in Vitamin E. Good sources are fortified cereal, nuts, sunflower oil.

Fiber – Women need 22 to 28 grams of fiber. About 50% of women are deficient in their fiber intake. Good sources of fiber are high fiber cereals, beans, or lentils.

Magnesium – Women need 315 mg of magnesium and 66% of women are deficient in magnesium. Good sources are bran and cooked spinach.

Potassium – Women need 400 mg of potassium and a whopping 99% are deficient. Good sources are bananas, sweet and white potatoes and white beans.

Calcium – Women under 50 need 1000 mg and over 50 years of age need 1200 mg. 54% of women are deficient in calcium intake. Good sources are milk, soy milk (read the label because brands vary), dairy foods and spinach.

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In my day you always had to finish everything on your plate. There were starving children in somewhere in the world. But now portions are huge and if you finish what’s on your plate you may have eaten enough for two. Diet and nutrition experts say since we are always eating on the go, we might not even recognize the feeling of a full stomach. Here are some suggestions from diet and nutrition experts on learning to recognize when you are full:

Dr. Michelle May of Phoenix, Ariz., author of Am I Hungry? What to do When Diets Don’t Work, suggests getting in touch with our instinctive ability to manage weight and hunger. Dr. May refers to the fact that babies instinctively know when to stop eating. May says we need to relearn, the signs of fullness. She suggests visualizing our stomach as a balloon. “When its small (about the size of a fist), it isn’t taking up much space. As you force more into it, the walls stretch and expand. As it gets bigger picture what it is pushing out of the way and how that feels. Perhaps you notice heartburn, feel short of breath, or have to undo your pants.”  I know I hate that really uncomfortable feeling I get in my stomach when I have eaten too much.

Kendra Evans, a registered dietician and YMCA fitness instructor, says it takes 20 minutes for the food to register in your brain that your stomach is full.

Because we eat on the go so frequently, we don’t even take 20 minutes for a meal, and often overeat because we are still hungry. To help control hunger and prevent binging Evans suggests people work more protein and fiber into their meals. I know that I often overeat because I am not sure when I will have an opportunity to eat again that day. I know that if my meal contains protein and fiber it stays with me a lot longer and I am not to overeat to stave off hunger later.

Emily Fonnesbeck, a registered dietician with Fitness Ridge Resort and Spa in Utah, recommends using a smaller plate and dividing it into three sections: fruits and vegetables, whole grain and lean protein. I know that the dinner plates that come with most sets are really huge. I usually use the salad plate when I have lunch or dinner. I also use a small bowl for cereal instead of the big cereal bowl that came with my set. Portion control is the foundation of the Weight Watcher’s Program and many people have had success with that program.

Take time to enjoy your meal if you can. If you really want to pay attention to what you are eating, don’t read or watch television. According to experts, being mindful of what you eat and how your body feels during a meal can help prevent overeating and save on your food bill too. 

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See our post on How To Lose Weight Fast – Diet Or Exercise?

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The Flat Belly Diet is the creation of the editor in chief Liz Vaccariello and nurse/columnist Cynthia Sass. The Flat Belly Diet offers a plan in which a dieter can lose up to 15 pounds in 32 days, the book focuses on reducing belly fat, that layer of excess the authors say “starts letting us down around age 40.”

The weight loss plan is designed to reduce the subcutaneous and visceral fat that accumulates around the midsection of women after menopause. According to the authors subcutaneous means that inch of belly fat you can pinch (ugh) while visceral fat is the non visible belly fat that increases your risk of heart attack and other diseases.

The theory behind the Flat Belly Diet is that by introducing the monounsaturated fats such as olive oil, nuts, avocados and dark chocolate (YES, YES, YES – turns out dark chocolate really is good for you – there is justice), into your 1,600 calorie  a day meal plan, you will lose weight and get rid of that pesky belly fat. I know mine has been hanging around forever and no matter how much weight I lose the belly fat stubbornly remains.

See our post Easy Desk Crunches For Your Tummy

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